Don t train too heavy for too long

Yes, training with a heavy weight that prevents you from getting more than 4 5 reps is good for strength and overall mass when done in conjunction with lighter training that allows you to get 8 12 reps. Yet too much heavy training may work against muscle growth. Baylor University Waco, Texas scientists found that when athletes trained using their 6RMs, they had higher levels of active myostatin a protein that limits muscle growth than when they did the same workout using their 18RMs. Keep to your heavy rep ranges for no longer than 6 8 weeks, then switch to a lighter weight, higher rep scheme to keep your myostatin levels in check.