Often, when you read bodybuilding-related blogs and websites, you’ll see the term “heavy.” But what does “heavy” mean?

Let’s say you can Bench Press 315 pounds one time. For you, that’s the heaviest you can go, right? But is 285 for 2 reps heavy? Hell yeah.

Is 225 for 20 reps heavy? If 20 is the most you can do, then yes, it is heavy.

Bottom line: If you cannot do another rep, it’s HEAVY.

It’s not the absolute weight, but rather the effort that is involved.

Maximal effort = HEAVY

Now, if you’re doing 50 reps, you’re probably not going to grow much, and that’s the whole idea behind bodybuilding, right? So, stick to a rep range for the upper body of 5-12 reps, 8-20 for the lower body. Make your “last” rep the last one possible. If your last rep, #12 in a Bent Row for example, is “easy” (meaning you could have done 1 more), then do 13. Your “last” rep ought to be a near-maximal effort. We’re talking full reps here.

Here’s a rule of thumb (provided you have a good spotter and/or you can safely do this by yourself) -

On your last rep, try to do another. If you can, then try another. If you cannot, you’ve done another 1/4 or 1/2 rep; there’s nothing wrong with that!

And also remember that this “last rep” is on your last set. I rarely recommend more than 3 sets of an exercise, so we’re talking 2 sets that build to the 3rd – and last – set. It’s on this last set where you would try for that “last rep.”

Got it? Make sense? Let me know your thoughts in the Comments!

• The 5 Days a Week Weight Workout Program In my quest to wring out as much from my workouts as possible, I have begun a 5 day a week program that consists of the following: Legs. Squats or leg presses, curls, extensions. Some form of calf work. Chest. Incline bench presses first and foremost. Some Flats and Declines.......
• Why Circuit Training Can Be Totally Kick Ass - Part 3 of 3 This is the third in a series of 3 guest posts by my friend, colleague, and master-trainer, Matt "Wiggy" Wiggins. Part 1 & Part 2. When it comes to organizing a circuit, you've got to pick the right kinds of exercises - this we know.  And we also know that......
• Build a Bigger Chest in 3-4 Workouts...or LESS!!! By Tom Venuto, NSCA-CPT, CSCS Burn the Fat, Feed the Muscle If your pecs are a weak body part, or, if you’ve simply hit a progress plateau in your chest development, then this high intensity chest training program will pack slabs of muscle mass on your chest after just 3-4......
• The Main Advantages Of Three Day Workout Routines by Paul Atkins F.B.O. If you've ever read about simple three-day workout routines and found them to be regarded as a wonderful format for bodybuilding and losing weight then continue on reading below. This article's purpose is to highlight the key factors as to why a three day workout routine......
• How to Build Muscle and Gain Weight Quickly Part 1 [/caption] By Vince DelMonte Do you truly know how to build muscle and gain weight quickly? If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone......

• The inverse power of praise -- how to talk to your children This was an interesting article on motivating your child. I know there are some things I don't tackle. It's easier to stick with what we know we are good at. OTOH, life is boring if we are afraid to branch out. Of those praised for their effort, 90 percent chose......
• Top 3 Things to Learn About Personal Finance Regardless of your age, position in life, or your financial goals, there are a few things that we all need to learn about personal finance. Once you have the basics down, everything else can just flow naturally. These tips are the strong foundation upon which you can build your financial......
• New Year’s Resolution: Kick Start Fat and Weight Loss Let’s face it, you're lazy. I’m lazy. We are all lazy. That is the first step in ultimate healing and change: acknowledgment. Now let us start the cycle of change with a little help from some weight loss catalysts. Here are some awesome fire starters that will ignite your internal......
• Bodyweight Workouts: No excuses Editor’s note: This is a guest post from Zac Tunstall of Hood Workout, a site with videos on how to perform bodyweight exercises in the comfort of your own surroundings. All of us have body weight (many of us have more body weight than we want). This body weight is......
• Soy Versus Whey Protein It is often suggested that soy protein is not as effective as whey protein for building lean muscle mass. Many bodybuilders subscribe to this idea as if it's a universal truth. But is it? Is Soy protein seriously less potent than whey? According to a Ohio State University study......