Whether using free weights, machines, cables or free-hand exercises, mastering the principles of resistance training is fundamental to building muscle. However, what is often lacking in these how-to guides is information on how to best organize one's diet, rest schedule and exercise routine to maximize results. The following advice is designed to be incorporated into your training program. It is not a guide on how to correctly perform the exercises. Weak effort produces little growth.
Maximum effort produces maximum growth, all other factors being equal.
Don't get me wrong, lifting heavy weights is intense, and for strength building, lifting heavy is essential. There's no doubt that muscle growth will occur while training heavy, but training exclusively with heavy weights may actually slow down your progress. A better way to measure intensity, other than by simply lifting heavier weights, is to calculate how much work you are performing within a certain period. Work is determined by how much you lift and how many times you lift it, regardless of the amount of time it takes. On the other hand, the power or intensity of your work is measured over units of time.