Getting strong.
THREAD ⚡️
THREAD ⚡️
1) Technical proficiency.
Moving big weights is a skill that needs to be practiced. Increasing your specificity within your training will achieve this.
If you plan on testing a new max on bench in 4 weeks, blasting sets of 15 on incline dumbbell press isn't specific enough.
Moving big weights is a skill that needs to be practiced. Increasing your specificity within your training will achieve this.
If you plan on testing a new max on bench in 4 weeks, blasting sets of 15 on incline dumbbell press isn't specific enough.
Increase the neurological efficiency and rate of force development in the specific movements you're trying to improve.
Sets of 1-5 in the 75-90% range is gonna be a good ballpark range to elicit these type of adaptations.
Sets of 1-5 in the 75-90% range is gonna be a good ballpark range to elicit these type of adaptations.
2) Get bigger.
The most fool proof way of getting stronger is getting bigger.
A bigger muscle is a stronger muscle and the increased cross sectional area (CSA) has the potential to produce more force when it's trained to.
The most fool proof way of getting stronger is getting bigger.
A bigger muscle is a stronger muscle and the increased cross sectional area (CSA) has the potential to produce more force when it's trained to.
Don't neglect higher volume periods of training and training for a bodybuilder for a little while.
You'll also build your work capacity, handle more work and be able to recover faster.
This is only gonna work to your advantage when trying to get stronger.
You'll also build your work capacity, handle more work and be able to recover faster.
This is only gonna work to your advantage when trying to get stronger.
3) Phase potentiation.
Hammering away at the same movements and rep schemes for months on end without any changes will lead to adaptive decay, overuse injuries and plateaus.
This is exactly what we want to avoid if we're in this for the long run.
Hammering away at the same movements and rep schemes for months on end without any changes will lead to adaptive decay, overuse injuries and plateaus.
This is exactly what we want to avoid if we're in this for the long run.
Strategically change your exercise variations, loads and rep schemes throughout the year, to elicit a novel stimulus on the body and drive new adaptations.
For example, a 3 month hypertrophy phase may lead into a 3 month strength phase which ultimately leads to a peak.
For example, a 3 month hypertrophy phase may lead into a 3 month strength phase which ultimately leads to a peak.
4) Individual difference.
We're all built differently and have differing biomechanics. My optimal squatting stance and torso lean may look different to you and that's fine.
Spend years in the gym learning how your body moves and mastering your leverages to move big weights.
We're all built differently and have differing biomechanics. My optimal squatting stance and torso lean may look different to you and that's fine.
Spend years in the gym learning how your body moves and mastering your leverages to move big weights.
Some of us also handle both volumes and intensity differently. Muscle fibre types, age, height, weight, gender, experience, proximity to career peak etc all play a role in this.
There's no one size fits all approach with training.
There's no one size fits all approach with training.
5) Fatigue management.
Stimulus > Recovery > Adaptation.
This is what the whole training process comes down to.
You can train as hard as you want, but if you don't let the body recover, you won't see the adaptations you want.
Stimulus > Recovery > Adaptation.
This is what the whole training process comes down to.
You can train as hard as you want, but if you don't let the body recover, you won't see the adaptations you want.
Off days, light sessions, deloads and structuring your weekly plan so you're strongest on the days you need to be most are key.
Every single successful training program will have fatigue management at the heart of it.
Don't underestimate this.
Every single successful training program will have fatigue management at the heart of it.
Don't underestimate this.
6) TIME.
You're not gonna get strong overnight.
Train your ass off, don't miss training sessions, eat nutritious food and take recovery seriously.
Do this for 10 years and come back to me.
This isn't flashy but it's the fucking truth you need.
You're not gonna get strong overnight.
Train your ass off, don't miss training sessions, eat nutritious food and take recovery seriously.
Do this for 10 years and come back to me.
This isn't flashy but it's the fucking truth you need.
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