3 Tips To Gain Strength Fast
So you want to get strong as quickly as you possibly can. You want to be able to become as strong as your genetics will allow, and be able to lift so much weight that it gets you noticed and respected by everyone in the gym. You want to be known as The Hulk. The only problem is: you’ve just started out, you’re pretty weak, and you want to build up that strength as quickly as you can. Well you’re in luck. For only 3 payments of …wait, this isn’t a sales pitch, and I have no idea why I started this article and made it sound like one.
Anyways, in today’s article I’m going to share with you 3 tips to gain strength fast, and hopefully it gets you lifting more weight in no time at all. You’ll of course have to do your best to put in the work.
1) Train Frequently
I know in my previous beginners articles, I’ve always said that in order for you to make progress in the gym, it’s very important to give your body adequate rest between training sessions. This is very true if you want to build muscle, but when it comes to making strength gains, you’re not going to be training and doing high volume workouts (tons of reps and sets) that lead you to need more recovery time. The thing is, if you want to strengthen either your bench press, squats, or any exercise for that matter, you’re going to have to perform them more frequently. Once a week isn’t going to progress you as quickly as you can. Now I’m not going out and saying that training everyday will get you stronger (it might lead to overtraining the muscle) but frequency is the key to increasing your strength. The more you train, the stronger you will get. With that said, I don’t recommend training a body part more than 2 times a week, 3 might be pushing it. But always make sure that you are recovered before training again. (Check out my push/pull routine for fast strength and muscle gains)
2) Never go to muscular failure and don’t lift too heavy
If you’ve read my article on “training to muscular failure,” you’ll know that never advise to pushing too far in a set. Many guys think that in order to get stronger, they have to push a weight that is really heavy and go to complete failure so their body can adapt to it and grow stronger. Sounds logical right? But this isn’t the best way to go about it if you want to gain strength. This is because when you’re pushing a weight that is too heavy, to the point where you’re grinding out slow reps half way through your set, it actually takes a huge toll on your nervous system more than anything. To gain strength, you should never lift a weight that is too heavy to handle, and you should be always be explosive and lift the weight as fast as you can. This is because force is equal to (mass)x(acceleration), the quicker you’re able to lift a weight, the more weight you can lift, which in the end results in more strength.
3) Increase your grip strength on the bar
This is a little trick that I was taught by a power lifter in the gym. Always grip the handle of the dumbbell or barbell as hard as you can. This is because it allows more strength to be transferred from the muscle that’s engaging, to your forearms, to the hands, all the way into the weight you’re trying to move. This tip actually works, and you might even see an immediate strength increase.
These are my 3 quick tips for increasing strength in the gym and I hope you have found this article helpful. Remember that getting in proper nutrition, eating enough and getting adequate rest on top of the training is the key to seeing great strength increases in the gym.