When muscle mass is already there, it’s worth building strength. After all, the muscles themselves may look good, but they will be useless during exercises, competitions and struggles. What to do to make fibers gain more and more durability and allow us to achieve further training goals? Below you will find 5 principles of strength training, thanks to which you will certainly feel the difference.
1. Eat enough, eat properly and gain muscle mass
Building strength is not easy. You must consume the right amount of protein and other macronutrients to help your muscles regenerate and grow properly. The normal thing is that when building strength you will gain a few kg of muscle mass. This is not a bad thing because strength increases with increasing muscle strength. This food is the basis for a good workout and without a properly constructed diet we can only dream about achieving results that are at hand with thoughtful nutrition. Especially remember about– positive caloric balance – after calculating what you burn during training and during an ordinary day, add to the sum of about 400-500 kcal, to have a guaranteed increase in muscle mass
– do not forget about protein, which is the building block for muscles
– provide all the necessary ingredients, including carbohydrates and healthy fat, supplement vitamins and minerals
– stick to the set menu
– use nutrients like protein and creatine
– let the muscle fibers recover after training by providing carbohydrates and proteins, as well as time for regeneration
2. Do not lift the maximum weights
Working with weights is necessary to obtain increased muscle mass, as well as to increase the fiber’s capacity. This does not mean, however, that each of our exercises should be carried out at maximum load. Such a practice can only lead to muscle damage as well as injury and exclusion from training for a longer time. Certainly, it will not give us the desired results.
If your training assumes one day, eg finding 3 maximum repetitions in bench press over the head, deadlift and bench press on the bench, it may be too heavy for your nervous system and you will not be able to do everything in all of these exercises. A better way is to spread it on separate days.
So, do exercises with maximum load once during one workout. Give your body a rest and regenerate.
If you increase the weight, reduce the number of repetitions and series, do not push yourself to the limit. Follow your head!
Do not do everything at once, load the muscle groups in turn, not simultaneously, not during one workout, as is the case with standard exercise. Keep the space between work on specific parts of the body.
3. Perform more pulling than pushing moves
You should have more pulling than pushing moves in your workout. The pull zone includes exercises to activate biceps, back and legs. They will allow us to build a powerful force used for later pulling on various types of instruments, to attract objects to each other, to work with hoops.
The effects obtained in this way will be valuable both aesthetically and physically during struggles to which force will be used.
Paying attention to this type of training makes sense in particular when we want to gain a general strength, not just an isolated muscle.
4. Follow the plan and monitor your progress
If you have already created a training plan and accompanying diet, follow them. Only in this way will you be able to check if you achieve your assumptions with their help. Thanks to the observations you will be able to see if any modifications are needed, what would be good to change, what works and what does not.
Remember that the plan should assume differentiation. It is necessary not only progression in weightlifting, but also changing exercises, making other moves, under different angles, using varied exercises of particular parties.
5. Do not be obsessed with small things
Attach importance to important things. Do not be stressed by the stock. In the end, taking a minute longer break than you expected, at the end of training, will not miss your chances of success. If you need it – breathe a little longer. If you feel that you should eat a little more or less – do not be tortured by force. Minor differences, with such an intense effort, will not be crucial unless they form the basis of your plans.