We all train with different goals in mind, and if your primary goal is to become big and strong, knowing what to do in the gym can be pretty complex. You might think
getting stronger is simply a case of lifting heavier weights, but Rome wasn’t built in a day, and if you want to increase your strength, you must be in it for the long-haul. Whether you wish to simply throw heavier weights around in the gym, or if you’re thinking of perhaps entering a powerlifting meet, here are proven and effective strategies to help
increase your strength.
Incorporate more compound movements into your training – If you’re looking to
increase your strength, compound exercises are vital. Compound movements are basically exercises which recruit several muscle groups simultaneously when you perform a certain exercise. Barbell bench presses for example, are compound exercises because not only do they target the pectoral muscles, they also hit the deltoids, the triceps, and even the core. The more muscle groups you are working at once, the stronger you will become overall.
Use free weights – While machines in the gym are incredibly useful, when it comes to
getting stronger, try to place an emphasis on using free weights, and base roughly 70% of your training around them. Free weights such as barbells, dumbbells, and kettlebells, are great for increasing your strength levels because they recruit core stabilizer muscles when you utilize them, meaning you can generate more power as a result. You are in control of the entire lift, so you perform it as it was designed to be performed. Using a machine would mean that the machine did much of the controlling for you, so less explosive power would be needed.
Low reps and heavy weights – To become stronger you need to push your body to its limits, and force it outside of its comfort zone. This means lifting heavier weights than you are used to. Ordinarily you may be used to performing 8 – 10 reps, but if you’re trying to increase your strength, aim to use a heavier weight where you can perform a maximum of 6 reps before you reach failure. Performing low reps with heavy weights means that your nervous system allows you to generate more force and power, which obviously means that the more force you can generate, the stronger you become. Aim for 4 – 6 reps per working set.
Increase the weights used in small increments – All gyms have plates which are pitifully small and very light, weighing in at around 2.75lbs per plate. Those plates will rarely be used, while the 45s will certainly have had their fair share of wear and tear. When you’re aiming for strength and power, rather than throwing a heavy plate on either side of the bar instead go up gradually in small increments of 2.75lbs per side. This way you are more in control and the increase in weight doesn’t come as a shock to the system. Each working set, add a little more weight and when you add up the total amount of weight in small plates, you’ll be amazed by how much more you’ve lifted.
