Search

10 Strength Tips


Train movements more often

Training frequency is a key to mastering a particular movement. If you become more technically proficient you will have the potential to become stronger. Training some movements once per week in the typical “bro split” style is an example where limited frequency could be detrimental to strength gains. I typically set up my training weeks like so; bench 2-3/week (heavier benches limited to 2, novices can go 3 times), squat 2/week, deadlift 1/week.

Train movement less often

I know this sounds counter-intuitive to the first tip, but training movements too often can actually result in excessive fatigue which hampers the ability to maximise strength gains. I wouldn’t advise consistently training the same movement or muscle groups without at least 48 hours in between. This will allow you to recover adequately and train with a higher intensity to drive improvements.


Change rep ranges

Nearly all really strong people will train with a variety of repetition ranges. Yes, maximum strength is developed through high intensity/low rep schemes, but it’s wise to also use higher volume rep ranges to increase hypertrophy, work on technical aspects and increase overall work capacity. Whether you use a block style model or a non-linear model, training in a variety of rep ranges is advantageous.

Be more specific

Specificity is king, if you aren't training a particular movement you will not be maximizing your potential to improve in it, you need to learn the subtleties of the exercise and be technically proficient in executing the movement which only comes with good practice.

Add slight variations

Variations make training fun! I love them! We know that specificity is super important, but that doesn’t mean we can’t add variations before/after our main work. At the moment my favourites are; Paused Squats, McDonald Bar Bench Press (for increased ROM) & Stiff Leg Deadlifts

Target your weakness

This goes hand in hand with the above tip. Focusing your programming on a particular weakness is obviously a great way to increase strength. I have identified my lower back and chest as potential weaknesses, so I have added variations such as Stiff Leg Deadlifts and McDonald Bar Bench which are great subtle variations that will help. I’ve also included Glute Ham Raises, Reverse Hyper Extensions and plenty of Dips to bring up those weak spots.

Add more volume

There are a plenty of ways to add more volume to your training such as; more working sets, more training days, higher intensities. If total training volume is maximised and doesn’t exceed your ability to recover, improvements in strength should follow.

Train with a higher intensity

Sometimes we just need to train harder. If you are in cruise mode and only going through the motions don’t expect to be hitting too many personal bests.

Stay injury free If you aren’t training you aren’t getting better! Make sure you're doing everything you can to stay on the training track, Prehab, Rehab, Warm-Up, Mobility, Nutrition and Sleep are all things you can control to help yourself.

Learn from everybody

You can and should learn from everybody. It could be something as simple as foot placement or a bracing technique, or something more complex like a specific periodisation model. Don’t discount ideas because they are different to yours, we are bias to our context; try things out, experiment, figure out what works for you and what you like.

#strength

3 views

SMITH'S FITNESS - 2/2 HELMSHORE WAY, PORT KENNEDY, WA, 6172 - 0416399555 - AJ@SMITHSFITNESS.COM.AU

  • Facebook - White Circle
  • Instagram - White Circle
  • Twitter - White Circle
  • YouTube - White Circle