How To Get Stronger By Keeping It Stupid Simple
Whether you want to get bigger, faster, or lift more weight, getting stronger is an essential part of any training program. Sounds simple, right? Just get stronger. What happens when the internet is full of overwhelming amounts of information, false information, and zealots out to push their training ideology? People take such a simple concept as getting stronger and make it seem as difficult as the worst college calculus class you could think of. Truth is, getting stronger really is that simple, actually it is crazy stupid simple. In this article, I explain the most basic principles needed to get stronger that have proven to work for everyone and anyone.
If you want to get better at something, start doing it. If your goal is to increase your bench press max, don't you think you should atleast bench press (even bench press often)? By practicing the task you set out to improve, you not only improve the muscles required to perform the task, but you also improve the neurological and motor pattern efficiency with the given task (you get stronger at that specific skill). This is why specificity is so common in sports like Powerlifting. Start treating the movement you want to improve as a skill. What do you do for skills to improve. Practice!
Improve Your Recovery
Sometimes we must take a step back and realize that getting bigger, faster, and stronger requires both stimulation/break down and recovery. We focus so much of our time on the stimulation/breakdown side, that we forget that recovery is just as essential in order to improve. Focusing more of your time on your recovery can help you realize where you have been slacking. Maybe you catching a few more hours of sleep gives you more energy to have a better work out. Maybe eating more nutrient dense calories give you the nutrients required to feel better, perform better, and building more muscle. Spending too much time on the catabolic (breakdown) side of things will always take away from the anabolic (build up) side of the equation.
Build More Muscle
You can't flex bone no matter how hard you try. Muscle is what moves weight and in order to push more weight you are going to have to build more muscle. Yes, you can become more efficient with the muscle you already have, but it doesn't take long before needing to build even more muscle. There's nothing fancy and new here. Build more muscle to lift more weight.
Lift More Weight
Just lift more weight, period. I don't care if with the same weight you do more repetitions or sets, add more weight to the bar, or increase the distance you move a specific load....just lift more weight. The most effective work out programs all have one key common aspect. You gradually lift more weight in all of them! Write down or record what you did for your work out and each session try to exceed the repetitions, sets, or weight. This slowly adds a greater stimulus to the body for which you should recover from and result in more muscle and strength.
I see it all the time. Guys try to build muscle, but they are scared of gaining weight and fat. Reality is, you will gain some fat while gaining muscle. Being in a caloric surplus (eating more calories than needed) helps promote muscle growth, which means limiting you to staying the same weight limits you to a specific amount of muscle. As state above, more muscle means more strength potential. More weight is potential for more muscle. See the trend? More weight, more muscle, more strength potential.....MORE STRENGTH.
Invest Your Time
Last, but not least invest your time. Getting bigger, faster, and stronger takes time. We focus so much on what we want, we forget that anything great takes time.
When it comes to getting stronger always keep it stupid simple. In order to get stronger just get specific, improve your recovery, build some muscle, lift more weight, and gain some weight.