Introduction
We get asked a lot about how to get strong A lot of people want to be strong, to be able to pick up heavy things, we all want to be the strongest and biggest in the gym, and some people massively over complicate it! In this article, we are going to break down the three things you need to do to get strong! Just three simple steps are going to help you get stronger! So let’s begin with the first one, eating!
Eat!
The first thing you need to do to get strong is eating, you will not get stronger and bigger unless you are in a caloric surplus (Eat more calories than you burn). Now in a perfect world you would calculate your macros using the Sets & Reps Macro calculator and follow and track them, but not everyone wants to do this if you don’t just make sure you are eating a sufficient amount of protein and enough carbs and fats.
Carbs are very important, Carbs will give you the energy to be able to lift big, workout hard and in general, you would want to have consume a large amount of carbs just before training, this will help you get the maximum out of your workout. Protein is used to rebuild the muscle, the more protein. You eat the more muscle you will build (1g per pound of body weight is perfect). Fats are very important they keep your body running smoothly, keep your hormones at a normal level, hair growth and skin condition all come from Fats.
The more you train the heavier you train, the more you will need to eat. As a rule of thumb, train and eat for two weeks and if you don’t see any progress increase your food consumption, however as we said, in the beginning, the easiest and quickest way to gain muscle is to use the Sets and Reps calorie calculator.
Train
If you are training to get strong then there are a few things we would recommend you do, first trying to train muscle groups twice a week, and make sure you are overloading the muscle in small increments (2.5kg a week for example) this way you are making progress and increasing the weight week per week, it may seem slow but it is the most effective way to increase strength.
The next things to training are keeping It simple, make sure you are doing the basics! If you are at a gym and have access to weight then make sure you are doing Bench Press, Squat, Deadlift and a Press of some kind. If you haven’t got access to a gym then make sure you do the Squats, Press Up and Pull-Ups. Do the basics and do them well and you will see massive improvements, you can still do other accessory work but make sure you are getting the basics in first!
Rest
The last point is rest, As we should all know, Rest is when we recover, rest is when we actually build muscle, we rip it during training and repair and build during rest. So making sure that you get enough rest is. Very important.
As a rule of thumb, you should have at least 1-2 days rest before training a muscle group again.
Making sure you have enough rest is key to building muscle, there is no benefit to overworking a muscle. It is true that the more you train a muscle the faster it grows but the muscle also needs adequate rest.
Also rest at the gym is very important. Taking sufficient rest between sets is key. Too short and you won’t be able to perform on your next set. Again as a rule of thumb for simple standards sets, you should have between 30-60 seconds rest, however, for heavier to intense lifts aim for 1-3 minutes rest. This way you will be able to perform at your best for each set.
Conclusion
The question “How to get strong?” Can get very complicated when you start looking into training programs and diet specifics, Which is something everyone that is asking How to get strong should do, However, first you need to make sure you are nailing these 3 things, Eat, Sleep Train repeat. May sound basic but some people try to learn the advanced things before they have mastered the basics.
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Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.