Blueprint Blog

It’s been said there are two sure-fire ways to build big, strong muscles – by lifting fast AND heavy. The issue being that muscles can’t move heavy loads fast and while you can move a lighter load quickly, light weights don’t cut it in growing big muscles. Here’s how to do both in the same set and get great results…

Many trainees with decades in the iron game have been sold on the merits of heavy benching, squats and deadlifts. There is no argument from me on this point – these movements work and work well to stimulate a LOT of muscle growth. Trainees have used them to great effect and they’ve delivered time and time again.

I was inspired to write this piece by Seth Spanner who inquired as to what I considered to be a a good weighted dip. I went on to state that in my opinion, anyone who can dip with 50% or more of their body weight for reps is an impressive feat. The person responded by saying that he weighs 170lbs, and uses an additional 170lbs for sets of 5 reps! His next response though, is what led me to pen this article.