Most people who go to the gym have some sort of goal in mind. Maybe they are looking to get leaner? Perhaps a few want to get bigger. Even some more want to get faster. Today I want to share with you some tips for getting bigger, stronger and faster.
Do 4 Hard Strength Training Workouts Per Week
If you want to get bigger you are going to need to recover properly. By hitting the gym 4 times a week you will give yourself ample recovery time. The key here is that your strength training workouts need to be hard. Do not just phone them in. Work until you can't work anymore.
Limit Your Workouts to 45-60 Minutes
In order to stay in the anabolic state and enable muscle growth you need to keep your workouts shorter. Get the job done in 45 to 60 minutes. This will insure you are working hard enough because if you can't get the job done this quickly then you are half assing it.
Lift Heavy and Use Big, Compound Exercises
Lifting heavy with squats, deadlifts, military presses, rows and chin ups should be the basics of your routine. If you can deadlift 600 lbs I guarantee you will have a strong muscular back. The heavy compound exercises really get the job done and quickly.
Always Keep a Training Journal and Push Yourself with It
The principle of Progressive Overload is a very basic one. It should never be ignored. This means adding weight on a regular basis. If you fail to do that you will stall your progress. Log down your results and then aim to improve upon them as often as humanly possible.
Change Up Your Program Every 3 to 8 Weeks
In order to avoid your body adapting to your routine you will need to change things up every so often. If you are a beginner you can go longer before making a change. If you are more advanced do not wait longer than 3 weeks before changing things.
Maximize Your Recovery
In order to grow you need to fully recover. Utilize the tools available to you to help with recovery. Be sure to stretch, use ice, use foam rollers and walk or swim on days off. These things will maiximze your recovery.