HOW HEAVY IS TOO HEAVY?
It's wise to acknowledge the importance of lifting loads that can be challenging not only to the muscles but also to the neuromuscular structure. Finding the sweet spot of what's sufficient versus what's overboard can pose a challenge even to advanced lifters.
The execution i.e. the technique and tempo highly contributes to the state of this. If the load is excessively heavy, the rate of unsteadiness will be quite high. The stabilizers are tiny muscles which combines with secondary muscles to ensure the primary muscle is properly stimulated. If the weight is heavy the efficacy shifts to the secondary muscles. If it's excessively heavy, it amount to lack of stamina which easily leads to an injury or compromising the correct form.
It is not necessarily the case. The more fit we become the easier it gets for the cardiorespiratory system, leading to a controlled oxygen intake. Based on the topic being discussed, we can use this mechanism to gauge how sufficient an individual's training is.
This makes more sense if the individual is in a position of lifting sufficient load but constantly opts to lift light(below 50% of their 1 rep max) with an aim of building substantial strength or amount of muscles. The limiting factor in such situations will be muscular adaptation. Use of progressive overload with the emphasis on load, will be a great strategy to outweigh muscular adaptation or any form of a plateau. Icing on the cake will be adequate and quality nutrition.
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| A strongman athlete and a bodybuilding athlete. |
There are various variables that help gauge this. As we delve into them, it's important to highlight that some factors can vary depending on the type/form of training. This could either be hypertrophy training or 1 rep max strength training.
These variable are:
a) Muscle stimulation.
This is quite dominant in hypertrophy training, where muscle engagement tends to be a key factor for growth. .png)
At times, we get easily caught up with chasing pump and showcasing strength to an extent of forget the primary purpose. If the muscles aren't properly engaged, it could be a sign that the load is too heavy and a reduction in load would be necessary.
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It's not alway the case. In few cases, it could be a matter of adjusting the form or ensuring adequate recovery between sets for heavy load to efficiently move.
b) Proper form.
If it's compromised then the load could be excessively heavy. Early signs such as discomfort and pain around the joints would be a great indicator. 
It's common with compound lifts and free weight lifts. This cut across both forms of training. The repercussion can be disastrous leading to prolonged effects.
c) Frequency of injuries.
In our contest, if an individual is always complain of discomforts, pain, irritation or inflammation, it could be a sign that they are going overboard with the load used. Heavy loads have a tendency of putting pressure on the joints and excessive tension on the muscles. This makes them susceptible to sprains and strains leading to the symptoms above.
d) Failure to complete intended reps and sets.
Fatigue could be a factor in this but there are times when the load is excessively heavy, hindering completion of even the first rep. 
Spotting at times comes in handy but if the spotter is lifting much of the weight, you need no other confirmation to dwindle down the load. This is where progressive overload creeps in. The first set or initial reps can help gauge the upcoming volume.
Spotting at times comes in handy but if the spotter is lifting much of the weight, you need no other confirmation to dwindle down the load. This is where progressive overload creeps in. The first set or initial reps can help gauge the upcoming volume.
e) Performing sets with partial range of motion.
It's importance to acknowledge the role it plays especially during the forced reps of a set (When the individual wants to get extra reps from the intended reps). We have witnessed cases of guys who aim for higher loads but end up moving the wait to a range not more than 3 cm to prove a point of how strong they might be. This in the long run could be a dangerous game leading to chronic injuries around tendons and ligaments.
f) Lack of stability.
The execution i.e. the technique and tempo highly contributes to the state of this. If the load is excessively heavy, the rate of unsteadiness will be quite high. The stabilizers are tiny muscles which combines with secondary muscles to ensure the primary muscle is properly stimulated. If the weight is heavy the efficacy shifts to the secondary muscles. If it's excessively heavy, it amount to lack of stamina which easily leads to an injury or compromising the correct form.
How then do we know we aren't lifting enough?
a) Lifting at the same volume for months.
Going per the headline, it will be based on the amount of load used. If the load has been stagnant over time then something is clearly out of proportion. Oftentimes, the expectation from lifting weights is either an increase in muscle mass or in strength. This can be achieved once the musculoskeletal and neuromuscular junction has been challenged enough to bypass adaptation.
To note, 90 days or 3 months should be an ideal period to notice some slight changes in either of the two.
b) Stagnation of the heart's bpm.
It is not necessarily the case. The more fit we become the easier it gets for the cardiorespiratory system, leading to a controlled oxygen intake. Based on the topic being discussed, we can use this mechanism to gauge how sufficient an individual's training is.
Using the maximum heart rate measurement i.e. 220 minus the current age, can be ideal when aiming for 60-85% of the figures obtained.
If we aren't tapping into these zones then it could be an indicator we aren't lifting enough.
c) Lots of reps left in reserve.
This simply means after a set, the individuals feel like they got more reps in them despite re-racking the load. It among the best indicators showing that the weight isn't as challenging enough to the muscle. Most individuals train that way and in the end, question why they aren't making any progress.
d) Lack of muscle engagement during and after a session.
It is a key primary reasons for anyone training to increase muscle mass. In regards to the topic being discussed, training with sufficient load and good form should engage the muscles. Unlike 1 rep max strength training, hypertrophy training is more of a structural outcome which is highly contributed by muscular engagement for growth.
e) If the weight is below 50% of your 1 rep max.
f) Lack of muscle or strength gain overtime.
Applies to guys who have been lifting consistently but keep wondering why their progress is stagnant. In regards to the topic being discussed, lack of sufficient load to properly challenge the muscle for growth or the neuromuscular junction for enhancement in strength will lead most individuals in such situations.
A timeframe of 90 days or 3 months would indicate even the slightest of improvement.
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