How to Get Stronger, Lift Heavier, and Gain Muscle Faster. Learn to Increase your Deadlift, Squat, and Bench Press quickly. You can gain strength and lift more weight whether you workuot in the gym or at home. Discover the differences between building strength and muscle.
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What if you could get stronger, lift heavier, and gain muscle faster just by making a few simple adjustments to your weekly routine? Well in this video I’m going to go over 9 proven things you can do get stronger faster.
So the first super simple change you can make to get stronger faster is to alternate the weight loads you use between certain time periods and training sessions. If you had to choose only one rep range as the best rep range for strength, you would be better off using heavy weights in combination with a lower rep range. But, we don’t have to exclusively stick to just one rep range and it turns out that it’s important to train in a variety of rep ranges even if your sole goal is to get as strong as possible. This is because research shows people who vary up their rep ranges gain more strength and muscle within a set length of time. (5)
Even though low, moderate, and high rep ranges can all individually be effective for muscle growth it seems that switching up your rep ranges provides the biggest advantage. So a simple way to implement this into your routine is to perform a low rep range of something like 3 to 5 reps for 3 weeks, then a moderate rep range of 6 to 10 reps for 3 weeks, and finally a high rep range of 12 to 15 reps for 3 weeks. Then start all over again back at the low 3 to 5 rep range and repeat. The goal should be to lift a heavier weight than the last time you performed each specific rep range. This is just one example of something known as periodization and doing this can work very well for rapid strength gains. One of the primary reasons that mixing up your rep range is more beneficial is that by having variety, you’ll train a broader range of muscle fibers.
We have slow twitch and fast twitch muscle fibers and one is stimulated more with low weight and high reps while the other is stimulated more with heavy weight and low reps. Also, you’re constantly going to be forcing your body to adapt to different rep ranges which will limit stagnation. Even though you might’ve gotten stuck if you were just to continuously do the same heavy weight load at a low rep range of 3 to 5 reps, switching up your rep range gives you an opportunity to get stronger at a different rep range, where you may have different sticking points that you can work on, and then transfer that increased strength back to that lower rep range of 3 to 5 reps a few weeks down the line helping you to continuously break through plateaus.
Another thing you should be mixing up is bilateral and unilateral exercises. For upper body in a nutshell this can be summed up by mixing dumbbell work with barbell work. The barbell is going to provide certain strength benefits like having both hands on the bar allowing you to lift a greater overall weight load, while dumbbells will force each side to work on its own and will recruit a greater number of stabilizer muscle fibers. Strengthening these stabilizers even a small amount can lead to some pretty big strength gains across the board, so make sure you’re not just doing barbell work or just doing dumbbell work, both have their benefits and you should use bilateral and unilateral exercises on alternating days during the early portion of your workout when you’re still fresh. Keep in mind with legs performing a barbell squat or a dumbbell squat is still going to be considered a bilateral exercise because both your legs will be pushing into the ground at the same time. To incorporate unilateral leg exercises you can do things like Bulgarian split squats, the single leg press, and pistol squats.
Now another thing that has a direct correlation to your strength is your overall mass, specifically your fat-free mass. So one of the most straightforward ways to get stronger is by gaining weight, preferably in the form of muscle. This is because there’s a very close relationship between strength and body mass. Research shows this relationship is pretty tight for Olympic weightlifters (9) And it’s even more prominent in powerlifters, where they have an 86 to 95 percent correlation between fat-free mass and their performance on their power lifts. (10) This means that if you want to gain strength, make sure to also focus on gaining muscle and body weight. This means being in a calorie surplus, doing enough training volume, consuming enough protein, and getting enough rest and recovery.
And speaking of a calorie surplus this is another important tip that can drastically increase your strength… eat… more. Simply going to the gym and trying to improve your lifts isn’t enough because of your performance at…