Being physically strong is the goal of many avid weight lifters. Walking into the gym with the plan of setting new personal bests is a challenge which can leave you feeling proud and accomplished. However, getting strong is easier said than done as it requires knowledge and determination. If you can provide the latter, we can give you the strategies to use to build crazy strength. Here are five strategies to getting strong.
1. Use Periodization
Periodization principles are the cornerstone of any strength-building program. Strength increases are not linear, there will be peaks and valleys along the way. Adaptive stress makes you stronger, yet it is impossible to constantly increase stress every week as it can lead to physical and mental fatigue, along with an increased risk of injury. To get around this, training techniques such as periodization are often used.
With periodization you work through different rep ranges and training volumes each week, forming a cycle. The goal is to finish a cycle (4-5 weeks long) and then begin again, this time with heavier weight. It’s a progressive, long-term approach to building strength rather than a short-cut endeavor.
2. Lift Fast
Lifting for strength or size are two very different things. Sarcoplasmic hypertrophy is all about time under tension, and training with control and focused muscular contraction, techniques found in bodybuilding training. On the other hand, myofibrillar hypertrophy is about high threshold motor unit recruitment and explosive techniques, which is why it’s the focus of power lifters to gain strength.
To increase your strength, speed needs to be involved, specifically using fast and explosive movements. Before jumping right to this approach, however, you need to ensure your technique is solid to reduce the risk of injury when you start to employ speed in your training.
3. Master Your Technique
There’s no way to get strong without getting the technique right first. Form can be broken down into smaller stages, and each stage must be done correctly in order to safely move big weight.
Practicing technique without heavy weight to develop an instinctive rhythm is essential. Essentially, you need to train your muscle memory to perform the movements properly. As the saying goes, you can’t build a house without a strong foundation. Technique is your foundation!
4. Fuel Up!
There is more to nutrition than just calories. Having said that, to become strong you must consume enough calories to support your training and build mass. Further to this, carbohydrates will play a big role in strength because resistance training is largely glycolytic. In layman’s terms you require a readily available supply of muscle glycogen, which is best received from slow release carbohydrates.
When you’re training frequently and at a high level of intensity, your body will quickly burn through your stored energy stores. Therefore, under-eating will significantly reduce strength as your cells will become depleted, negatively affecting their ability to generate adenosine triphosphate (ATP), which is your body’s main energy source.
5. Supplement for Success
Getting strong requires that your body has the ability to resynthesize ATP very quickly. ATP is the currency your muscle understands for energy. The supplement Creatine HCl is one of the fastest routes to achieving this. It saturates the muscle cell quickly with creatine, which helps to quickly create ATP.
Not all creatine formulas on the supplement shelves will do this, you’re best to opt for patented Creatine HCl. Hydrochloride (HCl) helps the creatine travel through the harsh acidic environment of the gut to reach the muscle cell. Without this element, as much as 85% of the creatine you take could potentially fail to bypass the gut, decreasing its usefulness.
If gaining strength is your goal, make the most of your training and recovery time with these five tips. In the gym, start with a strong base of solid technique, and feed your body to fuel the performance you demand from it. Stay consistent with your plan, and over time you will be hitting new PRs on all your lifts.