Muscular Strength - 5 Tips to Become Stronger
Everyone dreams of being stronger, impressing those around you, both in and out of the gym.
To get stronger you need to put in the work and get things done.
Here are five tips to help you reach your dreams and become stronger.
1) Warm-Up In order to have a good workout you need to start with a good warm-up.
The main goal of a warm-up is to get your body ready to for whatever you are going to put it through.
People all warm-up in different ways.
Now, here is a big mistake I see people doing in their warm-up for strength training, they use static stretching.
To become stronger we do not want to use static stretching.
An example of static stretching is the classic "sit and hold" way of stretching your muscles.
There have been studies that show a reduction of your strength output using static stretching, so why do it? Your goal is to become stronger.
Leave the static stretching after your workout is over or use it as part of your cool down.
During your warm-up you can still stretch your muscles, but use motion.
This is called "dynamic" stretching.
There are a lot of ways to incorporate dynamic stretching into your warm-up; skips, hops, and other little drills.
By using dynamic stretching in place of static stretching you will start to see some gains in strength throughout your workout.
2) Training Training design is very important when training to become stronger.
You want to incorporate different lifts to reach your goal.
These lifts may include "power" exercises like cleans/clean progressions, pulls, and other lifts using moderate to heavy weights.
Your workout should begin with the explosive exercises first.
These would include the cleans, pulls, and so on.
Next, move on to exercises in your routine that are multi-joint exercises, from then you can incorporate different exercises for your larger muscles like you chest, back, or legs.
When training to become stronger, it is important you push yourself.
In order for this to happen you need to life heavy weights that you are still able to do the correct movements.
Remember, we want 100% from you.
You will have to play with the reps, sets, and exercises depending how you are feeling, but a good idea is to do get 6-8 reps and 4-5 "working" sets, meaning you are all warmed up and this is where you push it.
3) Rest Rest is very important for your body to grow and repair itself.
It is also important for your recovery; before, after, and during your workout.
We want you to be fully recovered to give it your all and become stronger.
Get your sleep.
This is important because this is a great time for your body to grow and repair itself.
You will also feel more energized and ready to go for your workouts if you are getting enough sleep.
During your workouts we want you to rest enough so that you are fully recovered.
Once you feel like you are fully recovered, then it is time for your next set or exercise.
This could take a minute or more per set.
Again it depends on how you feel and if you are recovered from the last set.
We want you to be able to go after it.
4) Diet Proper diet will also help you become strong.
There are many different ways to diet and everyone has a different idea or opinion.
It wasn't until I realized that the better I ate and the more I ate the better I felt for my workouts.
Once I did this I was able to become stronger and start to move some weight.
There is one secret.
After your workout you have a 30 minute window to get liquid carbohydrates into your system.
This is the best way to restore your glucose levels rapidly and recover for your next day's workout.
Liquid carbohydrates will be absorbed quicker than food carbohydrates and include things like juices or some other forms that you can think of.
Stat this and you will definitely start feeling a difference in your workouts.
5) Believe Lastly is believing in yourself.
Once you truly start to believe that you can become stronger, you will.
When you start to believe that you can lift that weight off the rack and perform the exercises, you can! There is no secret here.
It is all about you.
It is about you getting it done.
You believing that you can do it.
You have warmed up properly, have ate and rested an adequate amount, now comes the time to put it all together and do it.
Don't let anything hold you back, go in there and get it done.
Believe in yourself, in the goals you set, get going, and get strong.
You know you can do it and I know you can do it.
To get stronger you need to put in the work and get things done.
Here are five tips to help you reach your dreams and become stronger.
1) Warm-Up In order to have a good workout you need to start with a good warm-up.
The main goal of a warm-up is to get your body ready to for whatever you are going to put it through.
People all warm-up in different ways.
Now, here is a big mistake I see people doing in their warm-up for strength training, they use static stretching.
To become stronger we do not want to use static stretching.
An example of static stretching is the classic "sit and hold" way of stretching your muscles.
There have been studies that show a reduction of your strength output using static stretching, so why do it? Your goal is to become stronger.
Leave the static stretching after your workout is over or use it as part of your cool down.
During your warm-up you can still stretch your muscles, but use motion.
This is called "dynamic" stretching.
There are a lot of ways to incorporate dynamic stretching into your warm-up; skips, hops, and other little drills.
By using dynamic stretching in place of static stretching you will start to see some gains in strength throughout your workout.
2) Training Training design is very important when training to become stronger.
You want to incorporate different lifts to reach your goal.
These lifts may include "power" exercises like cleans/clean progressions, pulls, and other lifts using moderate to heavy weights.
Your workout should begin with the explosive exercises first.
These would include the cleans, pulls, and so on.
Next, move on to exercises in your routine that are multi-joint exercises, from then you can incorporate different exercises for your larger muscles like you chest, back, or legs.
When training to become stronger, it is important you push yourself.
In order for this to happen you need to life heavy weights that you are still able to do the correct movements.
Remember, we want 100% from you.
You will have to play with the reps, sets, and exercises depending how you are feeling, but a good idea is to do get 6-8 reps and 4-5 "working" sets, meaning you are all warmed up and this is where you push it.
3) Rest Rest is very important for your body to grow and repair itself.
It is also important for your recovery; before, after, and during your workout.
We want you to be fully recovered to give it your all and become stronger.
Get your sleep.
This is important because this is a great time for your body to grow and repair itself.
You will also feel more energized and ready to go for your workouts if you are getting enough sleep.
During your workouts we want you to rest enough so that you are fully recovered.
Once you feel like you are fully recovered, then it is time for your next set or exercise.
This could take a minute or more per set.
Again it depends on how you feel and if you are recovered from the last set.
We want you to be able to go after it.
4) Diet Proper diet will also help you become strong.
There are many different ways to diet and everyone has a different idea or opinion.
It wasn't until I realized that the better I ate and the more I ate the better I felt for my workouts.
Once I did this I was able to become stronger and start to move some weight.
There is one secret.
After your workout you have a 30 minute window to get liquid carbohydrates into your system.
This is the best way to restore your glucose levels rapidly and recover for your next day's workout.
Liquid carbohydrates will be absorbed quicker than food carbohydrates and include things like juices or some other forms that you can think of.
Stat this and you will definitely start feeling a difference in your workouts.
5) Believe Lastly is believing in yourself.
Once you truly start to believe that you can become stronger, you will.
When you start to believe that you can lift that weight off the rack and perform the exercises, you can! There is no secret here.
It is all about you.
It is about you getting it done.
You believing that you can do it.
You have warmed up properly, have ate and rested an adequate amount, now comes the time to put it all together and do it.
Don't let anything hold you back, go in there and get it done.
Believe in yourself, in the goals you set, get going, and get strong.
You know you can do it and I know you can do it.
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