How can muscular strength be improved? Well, to be on top of your game, The key is managing a balance between the two make-or brake factors: Diet and your workout routine.
If you also stay injury-free, you are set out for success!
Today, I will share 7 essential principles to live by if you aim to increase your muscular strength!
Contents
Minimalism. Keep it Simple!
Stick to the basics!
TRX setups, hanging cables that remind you of the Matrix set, and elaborate CrossFit techniques may seem awesome to some -but usually, less is more.
Don’t overcomplicate things; the staple multi-joint exercises like:
- The squat,
- the deadlift,
- the pull-up and
- the pushup
should be the bread and butter of your routine…
Keep the 80:20 rule in your mind, don’t think about drop sets, supersets, and weird German training methods that may have been developed near a filthy dungeon!
Check out my massive guide on bodyweight exercises for beginners to learn everything you will ever need to know about calisthenics. -And how to use it to build real muscular strength!
Compound Exercise focus
Throw in some isolation exercises if you feel that’s necessary, but keep your eyes on the prize.
When it comes to movement, the bigger an exercise is, the better.
You can’t go wrong with deadlifts and squats!
Techniques and fashions may have changed in the past 50 or 100 years, but the human body hasn’t changed a bit… What worked for Eugene Sandow will work for you – with some adjustments for safety, that is.
Push More Weight
Don’t be afraid to increase the resistance… Do it gradually, do it slowly, but do it!!!
When you start working out consistently, you’ll see strength increases of maybe even 10% per week.
Take advantage of your noob gains.
Never forget the principle of progressive overload!
Push Weight More Often
Training volume for a given exercise is the load multiplied by the number of reps and sets.
To give an example:
If you do biceps curls using 40 pounds of weight and do 4 sets of 8 reps, your “volume” will be 40*8*4 = 1280.
If you do the same exercise using 35 pounds and shorter breaks between the sets – and increasing to 5 sets of 9 repetitions, the “volume” will be 35*9*5=1575.
Which variant would you choose?
Volume is number one when it comes to muscular growth.
Do a lot of sets, and hypertrophy will occur at a radical rate. If you add in more training days in your week (provided that your body can handle them), you’ll grow at an accelerated pace.
Just make sure never to train the same body parts more than three times a week because you need at least two days of recovery for those muscles to grow properly.
Fix Your Diet
Training principles are essential, and all but nothing is as important as your diet!
If you want to grow, you need to eat properly…
Increase the amount of protein and calories in your diet, but make sure to get them from quality sources instead of 1-buck Mcdonald’s cheeseburgers. Well, at least not every day.
Milk products, whey protein, chicken, and fish are your best bet for increasing the amount of protein in your diet without overly increasing the calories – as is the case with most cuts of red meat.
Aim for about 1 to 1.2 grams of protein per kilogram of weight; any more is overkill – unless you’re using performance-enhancing drugs or are an elite athlete (but I suppose you do not check any of those boxes).
A multivitamin is always appreciated, as is a balanced diet with fruits and vegetables.
Yummy!
Recovery
If you rest properly, get your 8 hours of sleep, and eat well, your recovery will be as good as it can be.
But there may come a week when you feel like you’ve:
- Lost strength and focus,
- when you’ll be unable to perform as well,
- and feeling tired and groggy all day, regardless of your workouts.
When you come to the limits of overtraining, it’s essential to know when to restrain yourself and take a week -or even two off!
“People who are overtrained cease making progress, and can even begin to lose strength and fitness.”
Reference: wikipedia.com – Overtraining
Don’t worry; the break will only last until you feel fit and ready to throw yourself into the fight again!
POW!
Recognizing the Difference Between a Burning Muscle and a Muscle Injury
“No pain, no gain” is a good slogan and a catchy Scorpions song…
However, it is an awful rule of thumb!
When you push yourself to the limits, you should feel the burn in your muscles.
But there’s a difference between muscular exhaustion and ripping your tendons because you tried to lift something 20% heavier than your one rep max!
Focus on measurable progression and safety, and the rest will slowly fall into place.
Final Words: How to Increase Muscle Strength
So, how can muscular strength be improved?
Well:
Building muscular strength is a gradual, slow process that requires consistency and a level of self-care.
But if you train right, eat right, and sleep right, the sky’s the limit when it comes to progressing and achieving your goals!
Following these 7 principles will give you the foundation you need to build lots of strength! For more tips, hacks, and super-effective workouts, visit my MASSIVE guide to home exercise and workouts.
Be sure to check it out before you leave!
Other Helpful Resources
- Do Isometric Exercises Build Muscle? The Beginners ABC
- What Are The Benefits Of Doing Pull Ups? The Science Behind It’s Effectiveness
- The Progressive Overload Principle: Definition and Science
- Does Calisthenics Build Muscle? The Beginners ABC to Calisthenics Exercise
- What is Functional Training Workout? Science and Benefits