I don’t think there is anyone out there who wouldn’t want to know to how to get stronger fast. If there was a button you could press to do so I’m sure everyone would.
Sorry if I got your hopes up because getting strong requires work. On the bright side it is definitely possible to attain.
A fast track way to getting stronger is to take anabolic steroids but we will be discussing how to get stronger fast naturally.
Why Get Strong?
A good question.
Strength is one of the key assets of anybody’s physical fitness. Without it we would not be where we are today.
For those among you who think “I don’t care about strength, I just want to look good!” Getting stronger will do absolutely that.
All things staying the same a stronger muscle is a bigger muscle and a bigger muscle is a stronger muscle.
Getting stronger will result in muscle growth (hypertrophy). Hypertrophy is a side effect of strength gains.
It is the fastest way to getting big as a natural.
So if you really want to look good you would be a fool to neglect your strength. The two go hand in hand.
So how you want to know how to get stronger fast? Let’s start with what not to do.
Don’t keep using the same weight for weeks on end.
Don’t be afraid to eat big.
And absolutely do not train with 0 intensity.
These are all big no no’s.
Getting stronger can be done throughout a lifters career. The big difference is in how much strength can be gained.
A complete novice will have a far greater potential to increase their strength compared to a seasoned veteran.
Progress can not be made at the same pace forever but it can still be made regardless.
As you become more experienced progress will slow but that is expected. It is dependent upon each individuals circumstances.
In this post I will be focusing on beginners who are new to lifting.
How to get stronger fast requires a number of factors.
Diet – Be in a Calorie Surplus
To become stronger rapidly your diet has to be in check.
As I said before being afraid to eat big is a common mistake I see people make all the time.
They are so afraid of putting on a few pounds they sacrifice their chances of attaining true strength.
It is possible to get stronger while losing weight but much harder.
If you are afraid of losing even a little of your six pack abs it will be tough
Once you get stronger muscle growth will occur as well. The small amount of fat gained can be lost again and you will now look even better.
Getting strong quickly requires that you eat in a calorie surplus. This means you need to be eating more than you burn.
By doing so, your body will have all the energy it needs to push itself in the gym and recover properly.
“How much of a surplus do I need?”
This depends on the individual. To truly find out you will need to experiment.
A good target is 500kcals. If your maintenance calories was 2500kcals then you would ideally want to be consuming 3800kcals.
Overall calorie intake is the most important dietary factor. The composition of protein, fats and carbs is less so.
Ensure you are eating mostly whole foods and there won’t be a problem. Add in a protein shake or extra servings of meat to get adequate protein every day.
Weight gain should happen gradually while getting stronger.
Too much and you will be causing unnecessary fat gain. Too little and you will be leaving strength gains on the table.
If you aren’t gaining any weight after a few weeks it is a sure sign that you need to eat more.
If you are a beginner, aiming for a pound a week will allow for great strength gains to be made. More experienced lifters should aim for around 2 lbs a month.
Exercise – Lift Heavy to Get Strong
Getting strong requires you put your muscles and nervous system under enough load to cause a response.
If you keep lifting the same weight week after week this will not occur. You will adapt to the weight and then stagnate.
To continually get stronger you need to be pushing yourself every workout. The best way to do this is to increase the weight if possible.
Every workout you will be aiming to lift more than the last. Increasing your lifts by 5lbs or 2.5kg is the best way of doing this.
The lifts I am talking about are squats, deadlifts, bench press, overhead press, rows, chin ups/pull ups and dips.
These are the best exercises to get strong at. They are compound movements involving a lot of muscles and so the potential for progress is great.
As you progress eventually increasing the weight every workout will become difficult. At this point you want to begin increasing the number of reps you can do with the same weight from the previous workout.
For example if you can do 8 reps with same weight you could only do for 5 last week then you have gotten stronger.
Mindset – Enter the Gym Each Time to Get Stronger
As I mentioned before every workout you need to be pushing yourself. There is no point going to the gym unmotivated and low in energy.
Each workout should be focused and carried out with a purpose. Treat it as a job that requires all of your attention for the 1/1.5 hrs you are there.
This means no talking to friends, chatting up girls or scrolling Facebook.
Every rep and set should be performed to the best of your ability. Give 100% every time.
When you get distracted your form will suffer. This is where injuries can happen.
Avoid injuries at all costs.
There is no chance of strength gains when you can’t even move a certain body part.
Doing your best doesn’t mean being ignorant either. If you are failing to lift a weight with good form then it is too heavy.
Lift smart and with all of your efforts.
Rest – You Need It If You Want to Know How to Get Stronger Fast
Another misconception people have is you need to be in the gym every day to get results.
A lot of the time in fact more is less.
To get stronger you need to be fully rested between workouts. This will allow time for your muscles and nervous system to recover.
Going into every workout fully rested will mean you can perform at your highest level.
This puts you in the best environment for improvements in strength to be made.
Getting sufficient sleep is vital. A good aim is to get 8 hours every night.
This is down to the individual so only you know how much you need to feel fresh.
Ideally you want to avoid any strenuous activity before working out. Of course if you have to cycle/walk to the gym this is fine (I do this).
Just don’t perform 10 sets of hill sprints beforehand. You will feel drained and your glycogen stores will be depleted.
A good routine would be to workout every other day. This leads to working out 3/4 times a week.
If you want to workout more frequently, ensure you are not training the same body part twice in a row.
For example, avoid squatting and then dead lifting the day after. Your legs will be fatigued and thus your deadlift will suffer.
This was “How to Get Stronger FAST and Quit Wasting Time”. If you implement all the advice surrounding diet, exercise, mindset and rest given, you will have no problem breaking personal bests.
Thanks for reading,
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