Have you ever wondered how to increase muscle strength without half killing yourself in the process? Despite what the trendsetters say, men like muscles, and women still like to see them.
Strength training doesn’t have to mean transforming oneself into the Hulk—unless you want to. A well-toned body shows clear muscle definition and adds a certain beauty to the human form.
Strength and attraction are the two main reasons why men want to increase their muscular strength. There’s nothing wrong with that. If it’s a tad vain then so what! Heck, we’ve all seen the alternatives.
How often do you hear the words ego and vanity brandished around? OK, so there’s some truth in this, but hey! At least we’re taking good care of ourselves by reducing body fat and gaining some muscle.
Any Man Can Increase Muscle Strength
If you want to be huge and ripped you have that choice. If you want to tone up and display some noticeable muscle definition and nice shape, you can do that too.
There’s a good chance you’re reading here because you’ve tried to get bigger muscles but haven’t had much success. The good news is that you can do it. A little knowledge and proper direction is the key.
Here’re the key principles for building bigger muscles:
- Proper diet: watch what you eat
- Persistence: continued practice really does make perfect
- Follow-through: no skipping exercises or taking half measures
- Know your body from the inside out: we all react in different ways
- Warmups and cool downs
- Perform exercises “exactly” how you’re supposed to
- Know which exercises to perform and what they do—exactly
Even if you think you’ve been doing everything right, something must be broken. I’m a big fan of logs: food, workouts, and fitness. With everything written down you have foolproof data for analysis.
Muscle Power Defined
A common mistake a lot of people make is to focus too much on certain areas and not enough on others. For the best results you need to strengthen the entire body, even those more latent parts.
Strength and fitness is not the same thing. Someone can have the build of a brick shed, yet they wheeze just running up a few steps. The ultimate physical shape combines strength with fitness.
A body looks better, trains harder, and develops faster when it’s working as a single unit. That means working your lower body as well as the upper. Balanced diet plays a big part too.
With the right approach, even the most stubborn body will respond as follows:
- Enhanced strength and bigger muscles
- More endurance
- Easier fat loss (when there’s fat to lose)
Can You Answer these Questions?
Either you’ve not started a workout routine yet, or you have, but failed to reach any significant goals. Before you continue further, see if you can answer the questions below.
These questions are in two parts. The first set is for the person who trains, but fails to get the desired results. The second set is for the one about to start their new strength training/body building routine.
The idea of these questions is not to frustrate you. If you don’t know the answers, make sure you do the research. I can promise that this basic knowledge will put you firmly on the right path.
Wherever you’re at, I encourage you to review both sets of questions. Get the answers hardwired into your head. Once you do this, you’ll never forget them, of that I can guarantee.
- Do you adhere to a strict, balanced diet?
- Do you warm up before your routine, and if not, why not?
- Do you know how to work all the major muscle groups?
- Do you practice perfect form?
- Do you work on multi-joint exercises or only on single-joint moves?
- Do you perform multiple sets of an exercise, and if not, why not?
- Do you know how much weight to lift safely?
- Do you control the rep?
- Do you take short rests between sets?
- Do you take at least a 48-hour break between workouts?
- Do you apply yourself a bit more periodically?
- Do you follow a set plan and stick to it at all times?
A newbie should know all the answers to the questions below before they start training:
- Do you know what foods to eat to build muscle strength?
- Do you know how to warm up properly before a workout?
- Do you know what the major muscle groups are?
- Do you know what perfect form is?
- Do you know why multi-joint exercises are superior to single joint moves?
- Do you know what a set is?
- Do you know what a rep is?
- Do you know why it’s important to take short rests between sets?
- Do you know why it’s vital to take at least 48-hour break between workouts?
- Do you know why it’s essential to adhere to a set plan?
Knowledge Is the Key Friend
Knowledge is your key to bigger muscles and more strength. But without the basics, you’re just peeing in the wind. Fortunately, there’s not much to learn, and nor is it too difficult to grasp.
A sensible eight week workout routine may look something like this:
- Buddy up with someone for mutual support
- Stick to your diet no matter what
- Weeks 1-2 (follow the routine exactly as it’s laid out)
- Weeks 3-4 (same as week’s 1-2 but with more sets and reps)
- Weeks 5-8 (same as week’s 3-4 but with more sets and reps)
What exercises you do, and the number of sets and reps, depends on various factors. Your age, current fitness/strength levels, and expectations all play a part.
Seven typical exercises to consider for increasing all-over muscle strength include:
- Barbell bench press
- Lying t-bar row
- Seated dumbbell press
- Standing dumbbell press
- Dip machine
- Lying leg curls
- Ab crunch machine
If you need to adapt your workout along the way, feel free to do that. Stay true to yourself, and you WILL have a different body at the end of eight weeks to the one you started with.
No Such Thing as a Stupid Question
If you have any doubts at all—about anything—ask a professional. There’s no such thing as a stupid question. There are too many unnecessary accidents caused by ignorance, so please be safe.
You’ll find everything you need to know on this site to get your plan of action together. Whether you need supplement advice, bodybuilding diets, or how-to exercise routines, it’s all here.