Smart Tips and Tricks to Get Stronger

A question to ask yourself... 'Why would I want to be Stronger?' I'm sure you can think of many, here are some reasons why I think it's good to get stronger!
  1. It's always good to lift some heavy sh*t so you can impress those around you plus amaze yourself.
  2. You want to increase the intensity of your workouts by lifting heavier weights for more reps, this alone will increase your overall capacity and endurance.
  3. Getting stronger will allow you to build more muscle. Enough said.
  4. Shred more body fat? This can become easier when your stronger.
  5. Getting stronger will give you more confidence and boost your self-esteem.
  6. If you want to live longer, be healthier, and just be a lot more useful. Stronger people are typically all those things.
Next question you might want to ask is 'How do I get stronger?' In my experience and when training clients one on one or in a class situation, I have found that for strength it helps to have a method to the madness. Or a system of training that will get you stronger over time. Because strength does not happen over night. It takes time. Keeping things nice and simple is the way to go. Making things complicated is not. Sticking to the basics is always the way forward. In saying that, after you get stronger, and a bit more advanced, then you can get a bit more complex if need be. Most people can go wrong when they start throwing a bunch of different things together. Sticking to the big 5 should always work well.
  • Back squat
  • Front squat
  • Deadlift or heavy cleans or snatches
  • Over head press (push press)
  • Strict pull ups (body weight and weighted)
I'm not saying you should avoid other movements that come up. Examples like bulgarian split squats, hip bridges and loaded carries. These are awesome, but the bulk of it should be based around the Big 5.  Here are a few more points to consider when getting stronger.
  1.  It helps to use a variety of loading over time, try not to use 5 x 5 all the time.
  2. If you are more of a beginner, it helps to use reps of 5 or below, a good spot would be 2 to 5 reps.
  3. This is one to consider... Hit heavy singles only if you have earned it.
  4. Do a mixed variation of movements. Try not to always do the same thing. Examples sumo deadlifts instead of conventional deadlifts.
  5. Push the pace a bit for each session. But make sure you rest as much as you need in order to maintain solid form.
  6. Allow for enough rest and recovery between each session. Sleep 8 + hours a night. Strength is about recovery.
  7. Make sure you lift fast and be aggressive. Even when the weights are heavy, you have to make the effort to move the weight as fast as you can.
  8. Always think about total body tightness. This can be done in your warm up and warm up sets. Squeeze your glutes, keep your back tight, get tight through that midline. More tension = More strength!
  Hope this all helps. Train for life, Get stronger.   By: Matt Jones, InnerFight Performance Coach