Building strength over time is the basis for all effective training programs, but did you know there’s more than one way to get stronger?
Today I’m going to share 3 different ways to increase strength, and which one you should focus on.
Let’s get right into this.
1. Adding Weight To The Bar
This is the number one way to challenge yourself, build real strength, and force your body to adapt to your training in the gym.
For example, if you did 3 sets of 8 reps on the squat with 185lbs this week, you’d do 190lbs next time.
The next session will prove to be more difficult, but as you keep adding weight over time, you’ll get stronger and build more muscle.
It’s simple, straightforward, and it works.
2. Adding Reps To Your Sets
This has been one of my favorite ways to gain strength recently, and all you do is try hard to increase the number of reps per set that you do.
So instead of adding weight to your 185lbs squat, you might try to increase your reps from 3 sets of 8 to 3 sets of 12 reps.
This might take several weeks, but you’ll absolutely be much stronger when you reach that goal.
3. Decreasing Your Rest Times
This is a method that almost no one talks about, but if you can decrease your rest times and get the same number of reps and sets with the same weight, you’re actually stronger.
For example, if you try going from a 3 minute rest time down to a 90 second or 2 minute rest time, chances are you won’t be as strong on your next set.
However, if you stick to your rest times you’ll eventually be able to get the same number of reps and sets with the same weight, therefore increasing your strength.
This method is not great for heavy compound exercises and best for higher rep work, although it still can be done.
Which Method Is Best?
The best method is a combination of increasing weight and reps while managing rest times.
Focus on increasing your reps to a certain point, and when you reach that goal, increase the weight.
For example, if you go from 3 sets of 8 to 3 sets of 12, then increase the weight and try to reach 3 sets of 12 again.
Keep your rest times the same, no matter what the weight is.
2-3 minutes is usually enough for strength work, and 1-2 minutes is usually enough for higher rep work.
If you can combine all of these, you’ll be able to gain strength and keep your total workout time very consistent.
If you have any questions, let me know!
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