admin February 27, 2019
increase strength

Learn how to increase muscle strength, which will lead to an increase in muscle volume and create a sporty, fit figure. In this article we will push the classical scheme of fitness and bodybuilding into the background and put at the very top of training rough methods of strength development, to decide how to increase muscle strength, many will think why this is necessary, because the main goal is muscle mass, but precisely because of the development of strength, you will be able to take on large working weights, and this will involve new muscle fibers in the work, which will help to achieve faster increase in muscle volume.

Note the 5 tips that will not be superfluous in your sports life:

1. Do not use equipment

Equipment gives a big plus in lifting huge weights, but in this way the body is deceived, this weight only increases muscles by 70-80%; equipment does everything else, this is the same as pulling up, relying on a rubber band, so you can make up to 30 pull-ups, but this is not a plus for muscles. Work using only standard accessories – an athletic belt, belts, wrist bandages, only in this case, the muscles will receive a full load, which will lead to an increase in strength and weight.

Lifting Straps
Lifting Straps

2. Love the deadlift

This is the main mass gaining exercise and a very important component in the development of strength, but it is difficult, difficult, makes you spend a lot of strength and energy, but it literally forces all muscles of a body to start working from the heels to the trapezium.

Love the deadlift is the key to strength and mass!

Begin to study the classic deadlift, and then study the types of deadlift and believe – the power and the mass will not take long to wait.

Deadilift variation: romanian deadlift
Deadilift variation: romanian deadlift

3. Increase working weights

You probably go to the gym to see how many people are engaged in half the power, use the same working weight all the time, and then they are surprised that they are wasting their finances and free time, but nothing.

Do not repeat these mistakes, you must constantly move forward, try each time to take a little more weight than the previous one, if it does not work out, then do 1-2 more repetitions or an extra approach, only a constant movement forward will bring a long-awaited result.

Athlete getting ready for a deadlift during National championship powerlifting, bench press and deadlift,
Athlete getting ready for a deadlift during National championship powerlifting, bench press and deadlift,

4. Squat often and varied

Squatting is a hard baseline exercise, looking at it and realizing how some people have to work, a thought arises, and

beautiful sporty sexy woman doing squat workout in gym doing leg presses or leg extensions, do not be lazy and do not filon, squats allow you to make a powerful lower body and elastic buttocks.

Do not forget about the variety of squats, which will make training not boring and diversify it, besides these squats with decent weights throws growth hormone into the blood – testosterone, which will help increase other muscles in the body.

Barbell squats
Barbell squats

5. Bench press without deflection

You have often seen the picture, when in the bench press one gets into the bridge, which makes it possible to reduce the distance between the bar’s neck and the chest — this will allow you to take more working weight, since the amplitude of the movement is halved.

Bench press with heavy weights
Bench press with heavy weights

But many people forget, your goal is muscle mass, and not to lift weight at any cost, so keep your lower back pressed tightly to the gymnastic bench, allowing only a small tear. This will increase the amplitude of motion, well stretch the chest muscles, better pump blood into them, which stimulates muscle growth. Remember, thinking how to increase muscle strength should not be achieved at any cost.

Also, excessive deflection in the lower back – can cause microtraumas, which in the future will cause lower back pain. Many people do deadlifts, in the case of low back pain, they blame her, although they don’t even realize that the starting point was precisely in the trough of the lower back when doing the bench press.

Practice correctly and without injury, good workouts and do not look for easy ways, good luck 😉.