Here are the 4 things you MUST implement in your training to get stronger. Or don’t and just wish you could bench 2 plates for the rest of your life…
1. Heavier weight – This should be obvious yet I still don’t know why some people insist on 3 sets of 10 regardless of what their goals are. 10 reps do not allow you to use a sufficient load to bring about strength gains. Let’s drop the reps and UP THE WEIGHT. Use a weight heavy enough to keep you in the 3-5 rep range and you’ll start building some strength.
2. More Sets – 3 sets of 10 is the old standby for hypertrophy but as the number of reps drop the sets must increase to maintain adequate volume. We’re talking 5×5 or 6×3. Many sets allow you to get lots of practice handling heavy weights.
3. Forget the pump – I know you all love the pump but when building strength it means nothing. Strength is a function of the nervous system which means it is more about your body learning how to coordinate itself to efficiently lift heavier loads, not about how much your muscles swell up. Save the pump training for after your heavy lifting.
4. Do strength work first – Exercises that require technical proficiency and are more nervous system intensive always go first in your workouts. This is when you’re fresh and fatigue will not impair your ability to learn the patterns. That is what strength training is: nervous system learning. Do your strength work first and then by all means dive headfirst into the bodybuilding stuff.
Don’t over think, apply. Until next time!
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