Top Ten All Time
 
1
Deer Antler Velvet: Does It Work?
 
2
Bane Workout: Get Big Like Bane [The Dark Knight Rises]

 
3
Man of Steel Workout: Henry Cavill
 
4
Stephen Amell: Look the Part With The Arrow Workout

 
5
Tom Hardy’s Official Warrior Workout [Tommy Conlon]
 
6
Hafthor Julius Bjornsson’s Diet: The Mountain [Game of Thrones]

 
7
Bane Workout: Traps [The Dark Knight Rises]
 
8
Stephen Amell Workout and Diet

 
9
Bane Workout: Shoulders [The Dark Knight Rises]
 
10
Rumors and Facts: Tom Hardy’s Bane Workout [The Dark Knight Rises]

Stiff Leg Romanian Deadlift [How To]
Previous
RANDOM
One Arm Push Up: How to Do It
Next

Build Strength Like a Superhuman

by Jeremey DuVall on September 5, 2012
Use your ← → (arrow) keys to browse

Building strength requires real dedication and consistent effort, but even the most ambitious individuals can fall short along the way. There are tons of ways to sabotage your progress. Between picking the wrong exercises, using poor form, and lifting in the wrong rep ranges, boosting your strength numbers can become a complete nightmare. Use these four tips to avoid common pitfalls and boast big numbers on your favorite exercises.

Strength Tip #1 – Find a Program That Works

The villain of progress is program hopping. There are a variety of programs out there that can help you build strength. The key is to find one that works for you and your schedule. Figure out how many days a week you have to dedicate to strength training. Then, find a program that can fit your schedule. The Wendler 5/3/1 program has received a lot of publicity because it’s easy to use, and you can format it to fit almost any amount of days in the gym. Avoid jumping from program to program out of boredom. Even a perfect program takes six to eight weeks to show notable amounts of progress and even longer to show huge gains. Don’t fall short by switching workouts every two weeks.

Strength Tip #2 – Repeat Exercises Often

Too much variety is another mistake many rookie lifters make. Repeating exercises frequently allows your body to learn patterns and become extremely efficient at those particular moves. Change exercises too frequently and your body will constantly be trying to play catch up. In order to see huge gains, pick 3-4 exercises you would like to see improve. Some form of those exercises should be in your workouts at least twice a week. That means each week you are practicing that movement at least two times. You’ll notice that with each passing week your body will get more and more efficient at the moves you practice.

Strength Tip #3 – Avoid Overloading on Accessories

The main lifts are going to get you the most bang for your buck. Don’t fall prey to the notion that more is better. Doing 30 different triceps exercises is not going to help build your bench press. The majority of your lifts should be multi-joint exercises that directly enhance your primary exercises. For benching, try floor pressing or incline dumbbell presses rather than isolation arm variations. If accessory moves are a must-have in your routine, pick two of your favorite ones to include at the very end of your routine.

Strength Tip #4 – Incorporate Power Exercises

Heavy strength exercises are usually rather slow especially if you’re performing a max lift. Putting some explosive exercises like cleans, snatches, and medicine ball work will help to build strength be increasing the amount of power you’re capable of producing. Increased power means you’ll explode faster out of the bottom position of a squat leading to bigger gains in strength and size. Incorporate power exercises before your major lifts just be careful not to tire yourself out. Three sets of three to five reps should do the trick. This will get your nervous system fired up but leave you with enough juice in the tank for the heavy lifting.

Building strength requires constant work and training. If increasing numbers is your primary goal, make it the focus of your training. Consistent practice will help add strength quickly as your body gets stronger and more efficient. Incorporate these tips to see your numbers go through the roof!

Use your ← → (arrow) keys to browse

What's your reaction?
Give Me More
0%
Confused
0%
I Expected Better
0%
That Was Useful
0%
Jeremey DuVall
Deliverer of happiness at @Automattic. Awesome high-fiver. Outdoor enthusiast. Lover of coffee and craft beer.
2 Comments
Leave a response
  • Alexander
    May 28, 2014 at 12:11 pm

    i have four weeks with my chest workoutt it is like:Bench Press.Barbell Incline Press,Barbell Decline Press and Flyes with Dumbells can i change incline and the decline press for dumbells press?

  • May 28, 2014 at 2:43 pm

    Hi Alexander! I would definitely recommend switching up your barbell routine with dumbbell lifts. Dumbbell moves are generally easier on your shoulders. They also add some variation to your routine.

Leave a Response

 
READ MORE
Knowledge

Study Says Running Barefoot Could Make You Smarter


 
READ MORE

How to Make Tuna Quinoa Patties

 
READ MORE

The FDA to Redefine What ‘Healthy’ Means

 
READ MORE

How Big is Your Salmonella Risk Really?


 
READ MORE

How Exercise Makes Your Bones Stronger

 
READ MORE

Most Common Pushup Mistakes

 
READ MORE

Research Suggests Trick For Ordering Healthier Food


 
READ MORE
Get Fit

Research Pinpointed the Perfect Amount to Lift Each Week


 
READ MORE

Should You Be Eating More Vegetables?

 
READ MORE

How Quickly Do You Really Get Out of Shape?

 
READ MORE

Study Says Coffee and Wine are Good For the Gut


 
READ MORE

Why You Should Roast Your Cauliflower

 
READ MORE

Foods that Are High in Phosphorus

 
READ MORE

The Best Snacks to Eat at Night


 
READ MORE
Motivation

Motivational Quotes From Famous Athletes


 
READ MORE

Low Carb Breakfasts that are Still Filling

 
READ MORE

What Exactly is “Leaky Gut” Syndrome?

 
READ MORE

How to Get the Most Out of a Recovery Day


 
READ MORE

Health Quotes that Will Inspire Your Week

 
READ MORE

Should You Workout When You’re Sick?

 
READ MORE

Why it’s Hard Sleeping Somewhere New


Load More
End of the line!
Test