7 tips to increase muscle strength

There is a big difference between exercise instructions in order to build and increase the size of muscle mass, and exercise in order to increase muscle strength; Having bigger and bigger muscles is not the goal of all athletes or young people - such as strength wrestlers, for example - and while muscle amplification is related to increasing the cross-section of muscle fibers, strength is related to increasing the number of muscle fibers that are stimulated and worked during any particular movement or exercise - in the general sense of strength.

tips to increase muscle strength

Here are the following seven tips to increase your level of muscle strength.

1- Carry heavier weights

If you do weights greater than 90% of your 1RM value (which is the most weight you can lift ten repetitions of a given exercise), these weights stimulate high-threshold muscle fibers (those that require a lot of pressure to start working).

2- Lift weights faster

While it is recommended for those who want to amplify the muscles to perform each exercise slowly within the full range of motion, those who seek strength are advised to perform the exercise as quickly as possible to stimulate the largest possible number of muscle fibers called fast twitch fibers.

3- Start with the weakest muscles

Try to start all your exercises with the weak side of the muscle you have (if your right hand is stronger, for example, start exercising your left hand first) until you exercise it with all your energy and after a while you will find that you will carry weights heavier than usual.

4- Surprise your muscles constantly

Change and modify your exercise plan from time to time to keep your muscles alert and stimulated for growth, and to ensure that the muscles are worked from all angles; Be sure to add and learn more new exercises. If you haven't followed a workout plan before, here's the article How to Build Your Personal Workout Plan to see the specifics of your strength training schedule.

5- Control your breathing

Your breathing method plays an important role in strength, while beginners are advised to inhale in the easy part of the exercise and exhale in the difficult part of it, those who seek to increase their strength should take the inhale during the difficult part of the exercise (while lifting) while venting the pressure a little from your lips, the pressure The result of trapping air in the lungs helps to add more strength and endurance, and evidence of this is that when you try to move or push something heavy, such as furniture; You take a deep breath and then hold it as you push the object and exhale when you finish pushing it.

6- Get enough rest

Sometimes the reason that prevents you from increasing your strength is that you exercise a lot and do not give your body enough time to recover. Everyone who carries heavier weights and carries them faster, requires longer periods of rest between sessions, make sure to leave at least 48 hours between two training sessions for the same muscle group, Increase the time as your level of weightlifting progresses.

The other type of rest is rest between sets; To increase strength, leave between 2 ½ and 3 minutes between sets.

 

7- Take supplements to strengthen joints and ligaments

Strength is not only related to the muscles and their limitation, it is also about the efficiency of the performance of the circulatory system and the visible organs in your body and the strength of the ligaments, wedges and joints that help your muscles in lifting weights. Take into account any health or nutritional conditions of your own.

 

With all these tips, you have to take care to avoid injury to keep yourself safe.