Today, I'm going to give some specific training tips that I see some people not…
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.
Here are the foundations for getting stronger:
- 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.
- 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 🙂
- 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! 🙂