3 Tips On How To Get Stronger

Posted on October 24, 2016 in Alpha Physique, Bulking, Physique, Sustainability

Let’s be honest, we all want to get stronger. Strength is the key measurement for size gains, in addition to bodyweight and the tape measure.

It’s the main tool for keeping track of our progress when either trying to gain muscle, or maintain it whilst cutting.

Stronger
Strong! https://www.flickr.com/photos/46803151@N0

Here are the foundations for getting stronger:

  1. Be in a small, consistent calorie surplus. This is even more crucial if you are a beginner. As discussed here, you can get stronger in a calorie deficit for a short period of time, but we want long term gains. So fuck that.
  2. Consistent and gradual progressive overload. If you don’t push yourself and force an adaptation, you won’t get any stronger. The reason this is no.2, is that no matter how hard you strive for overload whilst in a calorie deficit, you will eventually start to get weaker. Unless you’re a newbie. Or a roid muncher. This progressive overload needs to be gradual, because just like when dieting, if you try to change something too fast your body will fight against you. It will prevent the desired adaptation from occurring. This overload can be in the form of sets, reps, weight on the bar, rest time etc. Which one/s you choose will depend on your goals and training experience. Posts on training periodization will follow in the future 🙂
  3. Focus & effort. In order to really provide enough quality stimulus, you need to be focused during each set. This intensity allows you to stimulate an adaptation. You may be gradually overloading, but if the overall focus isn’t there, you will always be short-changing yourself in the gym.  This is why it doesn’t really matter which program you are on. As long as you’re in a calorie surplus, implementing progressive overload and putting in the effort consistently, you will make solid gains regardless. This is where motivation, energy, timing of goals and lifestyle structure comes into play. More on this in the future.

So overall, it’s pretty damn straightforward! Making sure you minimise body fat gain is the tricky part!!

Happy lifting! 🙂

  • Dambar

    thnqs for the support….

    • Alex

      No problem 🙂

  • Catherine Brown

    I have an issue whereby I’m very focused during the week but tend to fall apart at social events, ie drinking too much and over indulging generally…..All my resolve and willpower then disappears and it takes me a good week to get my act together again! How do I stay committed and focused?

    • Alex

      It sounds like you’re trying to restrict yourself too much during the week. If you follow a more sustainable approach, the feelings of deprivation won’t become too high, causing you to lose control on the weekend.

      I suggest:
      1) Start tracking your calories (if not already) for a normal week for you. You have to be honest with yourself.
      2) Once you calculate the daily average for that normal week, you can reduce that number by 10% for the 2nd week (when the diet actually begins). Most diets reduce the calories by at least 20%!
      Then after the 2nd week, slowly reduce calories as and when you need to, or as progress stalls.

      On the other hand, if you really hate the idea of tracking everything, cut out 1 small thing every day. It could be a midday snack, evening snack, part of breakfast, whatever. Just stay consistent. You could replace it with more water or coffee for example if that helps.

      • Catherine Brown

        Thanks Alex for your prompt reply. You’re right in that I’m probably being too restrictive during the week and I lose motivation at the weekends! I’ll try cutting out something small every day and see how I get on. I’ll let you know how it goes.