Your going to the gym and doing your usual training then coming back and resting and doing all that you need to do to presumably “get stronger”. you don’t see progress after 1 day, 1 week, 1 month, maybe even 1 year? Your starting to lose hope and thinking you’re always going to look good but never be as strong as you look? I understand that. I understand where your coming from because I was like this for a couple of months. But there’s a way to change all of the problems and overcome them roadblocks when you realise the real sets and reps and exercises you should be doing, training for strength will become like a walk in the park and one of the easiest things to do.
So firstly what we need to understand is training for strength is like a chapter in a book which in this case is the gym this is because you can train for multiple different things, for example, you can train for muscle mass and you can train for muscle endurance and what we are looking into now is training for strength. We need to understand these are different things and doing one can help the others but not great but will greatly affect the one you are aiming for, for example, I can train for muscle mass and I will grow muscle but I will also get stronger but in the smallest possible amount and you can also get muscle endurance to the smallest amount but what we are looking into today is how we can maximise muscle strength other than the others. Firstly to train for muscle strength we need to know the rep range we are aiming for, all the strongest people we know and are competing are using lower rep ranges to train from 1-5 reps this is because you want to lift heavy to the point that your muscles are being pushed to its maximum strength, this will also help build muscle but not great because it focuses on getting a specific muscle strong think of it as running. When you training for speed you want to run quickly but if you want to run for longer distances you have to find a slower pace that you can keep constant. Secondly to maximise training for muscle strength you need to make sure you are keeping the form perfect when performing the exercise for example if I use a bicep curl as an example you want to make sure you lift the weight up slowly controlling as it goes back down with the full range of movement, this is because you will be activating more muscle fibres in your arm which will then mean when your done more muscle fibres would have gotten stronger making it appear and feel like you have more strength than when you started. Lastly, to maximise muscle strength you will need to rest longer because muscle and strength are made when your muscles are resting and healing, this means you will need nothing less than a day before performing more exercises on that specific muscle.
In conclusion, the 3 major factors to get stronger are to lower your rep range and increase weight, perform the exercise to its max so that it reaches every muscle fibre and resting so that your muscle has time to grow back stronger.Join Our Discord Server