A strong body does a lot more than give youbragging rights at your next family gathering, although this is a sure benefit.When you’re stronger, you’re less likely to sustain injuries and you also gettired less. Plus, you’re able to maintain a better posture. So what’s not loveabout getting stronger?
Now, while there are thousands of techniquesto make you stronger, some don’t deliver effective results. For instance, thereis no need to load on the plates with each single workout. There are farsmarter hacks to help you become stronger in less time.
Through our research, we have found thesetried-and-tested ways that will you make stronger fast.
Set your goal and follow a precise plan
There’s a huge difference between those whosay they want to get stronger and those who actually take the time to definetheir goals and create a plan. Achieving something doesn’t happen by accident.You have to come up with a specific exercise and diet regimen. If you’re notsure of how to create a workout plan, you can consult a professional trainer.
Another fast way to become stronger is toparticipate in a game of baseball. This sport gives you a full-bodycardiovascular workout while also building strength in your heart, arms and legmuscles. Not to mention, it also boosts your hand-eye coordination.
But how exactly does playing baseball make youstronger? The simple act of swinging, catching and throwing the baseball goes along way to strengthen your triceps, biceps, shoulders and chest muscles.
Also, playing baseball involves a lot ofsquatting which engages your hamstrings, glutes and calf muscles.
Avid cyclists know just how much power cycling has in transforming your boy. Not only does it improve your speed and cardiovascular endurance
However, there are a couple of cyclingtechniques you should apply if you want to build strength much faster. For one,you should ride uphill. Similar to configuring an incline on a treadmill,biking up a hill forces you to push harder on your leg muscles; hence, makingyou stronger over time.
Another technique is to pedal slower.Although this sounds ironic, pedaling slower actually engages more muscle.Since there’s less resistance from the bike’s mechanical parts, you have to domore work.
Stick to lower rep ranges
Despite the number of fitness instructorsthat claim otherwise, the easiest way to build strength is to perform lowrepetitions. Low reps means one to five reps.
The benefit of low repetitions is that itforces your body to get used to the kind of stimulus you give it through training.With low repetitions, your body discovers new ways of recruiting the musclefibers in a more efficient way; this is what makes you stronger over time.
Do full-body workouts
Training to get stronger is a skill likeany other. So the more you practice, the better you get. For instance, if youwish to have strong leg muscles, then you’d emphasize on exercises that targetthis area. Therefore, you’re more likely to start training your legs threetimes each week as opposed to just once.
Look at it from this angle: boxers andmartial artists don’t practice their art just once in a week. They practicemultiple times every week. Similarly, the easiest way to get stronger fast is totrain more often.
Your nutrition is key
To build strength within a short amount oftime requires you to exercise smarter and harder. For instance, riding up ahill every morning is not going to be a walk in the park. As such, you shouldalso remember to fuel yourself. That is, ensure you’re eating the right foodsthat give you adequate amounts of energy.
Most individuals like eating a carb-richmeal at least two hours before their exercises. Others (like me) prefer to facethe physical activity head on in a fasted state. If you belong to the secondcategory of people, then it’s important to eat a carb-heavy meal the eveningbefore your intense workouts.
How much progress you make towards gettingstronger will rely heavily on how much rest you get in between the workouts. Whenexercising, you should give yourself 3 to 4 minute breaks in between the sets.This allows your body ample time to recover and get ready for the next set.
Secondly, you also need to rest between onetraining session and the next. Do not go from working out in the gym to cycling.Instead, get adequate rest and take measures to minimize stress.
Eat more on your “off” days
Even on those days when you’re nottraining, you should eat adequate amounts of food. Muscle growth occurs mostlyon those off days- during your recovery phase- so it’s crucial that you haveplenty of nutrients to boost muscle growth.
Experts recommend decreasing your carbintake on your non-training days. This is because you don’t need any additionalenergy for training. However, your protein intake should always be high andyour caloric intake shouldn’t go below 500 calories.
When you’re stronger, you are able totackle day-to-day activities- such as walking up the stairs- pretty easily.You’re also less likely to injure your joints because they are strong enough,just like the surrounding muscles.
So, how can you get stronger in less time?One, do lower repetitions. Two, take time to cycle or engage in a game ofbaseball. You should also perform full-body workouts, get enough rest and becautious about your nutrition.