admin February 26, 2019
how to increase strength

How to increase strength immediately? When you gain weight, there is always a moment when the muscles are already enough, but strength is not. Psychology explains it quite simply: every man wants to be the strongest! At the same time, according to the simple laws of physiology, the amount of force is determined by the size and power of the muscles. And what to do if you want to become stronger without increasing the volume of muscle mass? There are special techniques that will help the athlete to achieve maximum strength from the existing volume of muscles without their further growth.

Balanced diet

Balanced diet
Balanced diet

In order that the muscle mass does not grow, you need to spend as much energy as it comes from food. Without this condition it is impossible to control weight effectively. The easiest way to calculate the number of incoming calories using special calculators. So you can not only control the arrival and consumption of energy, but also calculate the daily caloric intake and even create a menu. Power control significantly helps on the way to the ideal body, and thanks to a pre-made menu, counting calories will be much easier.

Sports supplements

Sports supplements to increase strength
Sports supplements to increase strength

Proper use of sports nutritional supplements will improve the performance of each muscle fiber separately. As additives to the basic diet, you can use the BCAA, creatinine, various vitamin-mineral complexes, ecdysterone, as well as chondroprotectors and drugs that protect the ligamentous apparatus.

The basis of the training – basic exercises

Basic exercises: Squat, bench and deadlift
Basic exercises: Squat, bench and deadlift

Basic exercises are known to increase strength and muscle growth. With proper performance of these exercises can only increase strength.

For the growth of muscle strength you need to do a small amount of repetitions when performing basic exercises. Optimally from 1 to 6 repetitions. But we should not forget about the isolation exercises. With the help of them you can diversify the workout and divide the basic exercises among themselves. After all, the implementation of the base alone is quickly exhausting both physically and mentally. It is necessary to plan the training so that it contains 4 basic exercises and up to 3 isolating exercises.

Cardio training

Cardio workout: running
Cardio workout: running

Running, jumping rope and other aerobic exercise will not interfere with any athlete. This type of exercise will help burn excess calories, relieve symptoms of emotional fatigue, and strengthen the cardiovascular system.

Optimal cardiovascular exercise 2-3 times a week for half an hour. And with an active lifestyle (constant trips and walks, when doing physical work) cardio-load may not be necessary. It must be remembered that infinitely increasing muscle strength is also impossible, because overloads always affect health. When you reach the limit of opportunities you need to switch to other tasks.