How to gain strength and build muscle fast — top exercise tips for 2022



Keep track of where you’re at

Strength training relies heavily on utilizing a progressive load, meaning that every time you successfully meet your desired rep range, you should move up in weight to continue to make progress.

Make sure you keep track of every lift you make so that you can stay on top of your progress. This is extremely important.

Keep your form

You must be very honest with yourself during the strength training phase: slow, controlled reps with proper form are the name of the game.

You will notice when you reach certain loads this becomes extremely important. For example, as you reach your maximum resistance on the squat, you will be surprised how much you need to harness the strength of your abdominals.

Considerations before starting a muscle gain routine

It’s important to remember that a muscle building routine will take a considerable toll on your central nervous system because you’ll be deliberately damaging your muscle fiber to promote growth. You’ll also be using some heavy weights, which will put a lot of pressure on your muscles and joints.

With this in mind, before starting any muscle building training program, you need to familiarize yourself with the basics and make sure you’re in good nick. Any aches, niggles, and muscles rendered vulnerable by previous injury should be checked out by a medical professional before you begin. Equally, it’s best if you’ve already learned the correct techniques for lifting. Learning on the fly while pushing your body to new limits is a recipe for pain and failure.

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How to maximize exercise concepts

You’ll need to implement each of these in order to get the most out of your training.

progressive overload

Human bodies need a reason to gain muscle. At core, we’re survival machines, so your training efforts must convince your body that getting bigger and stronger is going to present a survival advantage. This is achieved by way of progressive overload – using heavier and heavier stimuli as time goes on.

It’s really simple to do – and rewarding because you can track your improvement. Here’s how it works…

If your training plan calls for 10 repetitions (the amount of times you perform a given movement) and you start off with, say, 60kg on the bench press, then the second time you train you would raise the weight by the smallest available increment – to 62.5kg. And so on. The result is that the body cannot sit still; it has to keep adapting and improving.

There’s a big caveat to progressive overload, which is that, inevitably, it cannot work indefinitely. Step forward the concept of “variance”.

variance

Our bodies are brilliant at adapting to a training stimulus, so its imperative that you maintain an element of variance in your training programs. Variance might constitute anything from manipulating your rep ranges, rest time, exercise selection or training goal altogether. The important point is that you keep an element of diversity in your workout. Essentially, it’s about keeping your body second-guessing so it can’t take shortcuts and stagnate.

You’ll also need to call upon variance when you reach (inevitable) training plateaus. At some point, you’ll find you simply cannot bench press heavier weights. Identifying this moment and knowing to move on to a new exercise is a big part of building strong muscle.

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Consistency

In the first stages of training for muscle gain you’re likely to see some pretty impressive results in a short period of time. Enjoy it – progressions here are known fondly as ‘beginner gains’ and they won’t last forever. As your body becomes more accustomed to training and you approach your genetic limit of muscle mass, your results will begin to slow down. It’s only natural.

A consistent approach to training is absolutely essential to developing a muscular physique and seeing results beyond that initial honeymoon bloom. Success is about doing the right things over and over again. The perfect meal followed by great workout followed by adequate rest. Repeat, repeat, repeat.

In this manner, a natural lifter will always yield better results than a chemically enhanced trainer who lacks consistency.

Three mistakes to avoid when trying to build up strength and muscle

1. Overtraining

Probably the biggest pitfall of all. Overtraining is an accumulation of fatigue and actually a syndrome with it’s own symptoms such as a raised heart beat, low mood, muscle aches and poor performance. It feels similar to having the flu, and is the result of essentially giving your body more stimulus than it can recover from.

You see overtraining in pro sports all the time. It’s not a great place to be and if you don’t get rest it’s possible to do yourself some permanent harm.

The best chance you have at avoiding overtraining is to listen to your body and rest when you know you need it, even if your training program says otherwise. You should also factor ‘active recovery’ (weeks where you don’t train as hard) into your yearly planning. One week every two months should do it.

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2. Failing to track your workouts

A simple training log must be kept each time you train if you are going to have an idea of ​​how well you are progressing. Going to the gym every week and simply working hard isn’t going to cut it; you need to know you are in that sweet spot of over-reaching we discussed earlier.

3. Trying to train your way out of an unhealthy lifestyle

An important thing to remember when it comes to fitness in general and particularly with muscle building is that you cannot train your way out of an unhealthy lifestyle. You need good nutrition and adequate rest – so if you’re binge drinking alcohol, smoking, and/or eating poorly, you’re going to see very little results (not to mention leave yourself at more risk of the overtraining syndrome mentioned above) .

Nutrition Basics


www.telegraph.co.uk

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George Holan

George Holan is chief editor at Plainsmen Post and has articles published in many notable publications in the last decade.

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