Not being able to make consistent progress with strength training can be extremely frustrating, especially when you feel like you’re training your hardest. But the reality is that many people don’t understand how to train properly and end up making mistakes that are hurting their gains. If you started by watching a few videos on YouTube or reading a few random articles, there’s a strong chance that you’re doing one or multiple things wrong. Let’s take a look at a few tips you can follow to make your strength training sessions more effective.
The very first thing you have to do is learn how to stretch properly. We emphasize proper stretching because most people assume that all stretches are beneficial for training. The truth is that some types of stretching could be detrimental to you and increase the chances of injuries.
Some forms of stretching are better for getting warmed up while other forms of stretching are better for cooling down. Most people are familiar with static stretching where you hold a position for a certain period. These types of stretches are better for once you’re done training and will help with recovery.
If you want to warm up before an exercise, you have to do movement-based stretches that will work the parts of your body you will be targeting. You could do some brisk “air reps” before you pick up the weights or go on a machine. Starting with the empty bar or setting the machine at the lowest weight possible before you start could also help.
If you want to boost performance during workouts, increase stamina, and recover faster, you will need to look into supplementation. Everyone should look into things like creatine, whey and casein protein, branch chain amino acids, and other supplements like citrulline and l-arginine.
Another supplement that should be on your radar is turkesterone. This breakthrough supplement mimics some of the effects of steroids but without the side effects. It is actually a form of steroid that can be found in plants and insects but doesn’t have the same action as anabolic steroids. If you are curious about it, you can learn more at turkesterone.com.
Lift More for Fewer Reps
One of the things people don’t understand about strength vs size is that strength is primarily gained by lifting heavy for fewer reps and adding weight to your exercises gradually. If your sole goal is to gain strength, then all you need to do is five reps at about 85% of your one-rep max for at least five sets in total.
Some people even suggest that you only do one set until you reach failure and not more. This is a more controversial approach, but it could work if you’re consistent. Go with what works for you and what you’re comfortable with.
If you want to get the most out of your workouts, you need to allow your body to rest. One of the worst things you can do when it comes to performance is trying to do your sets too fast. Some people like to do sets and go by their gut to know when it’s time to start again, but they often end up overworking themselves.
This is why you need to time your rest periods and wait for at least three minutes between sets. This will allow you to lift at your max on each set and perform them completely.
Strength training is all about training hard and being consistent. It’s also about knowing how to fuel your body, allowing it to heal, and avoiding rookie mistakes.