There are many different reasons why people exercise and many different things you can do. Some might do it for health and cardiovascular fitness, while others might want to build muscle and increase their strength. Of course, a combination of these is the best for overall health, but that doesn’t stop you from targeting specific things in your daily workout or gym visit. If you’re aiming to gain strength, you need to know the best ways to maximize your time investment. Here are a few tips for building strength both in the gym and through what you eat and how much of what you eat.
Eat the Right Amount of Protein
You’ll undoubtedly know that building and gaining strength and muscle has a lot to do with your body having enough protein to do so. Your body uses protein for a good number of things, like making hormones, building new cells and other things, not just for muscle growth, so eating enough good, lean protein is important.
You should aim to eat about one gram of protein for every pound of body mass which is, according to a recent study, about as much as your body can use in a day. This means if you weigh 180 lbs., you’ll want to try and eat around 180 grams of protein. Use a nutrition tracker app to work out and track if you’re getting enough protein in your diet to adequately cater for muscle growth when you’re trying to build strength.
Make Sure You’re Getting Enough Calories
It’s not all about protein, and to aid recovery after a hard resistance training session, you’ll want to make sure you have all the calories you’ll need so that you gain enough bulk. You should do this gradually, adding more calories into your diet until you’re gaining about a pound a week, which is the sweet spot for growing strength.
It’s always a good idea to look at adding a supplement to your daily nutrition too if you’re training hard. You can augment your normal diet with a good supplement, like Turkesterone, as mentioned on this site, which will also aid in achieving your goals.
The Heavier the Better
You might be able to do more reps at a lower weight when you’re in the gym, but you’ll rather want to do less reps at a much heavier weight. Consider replacing your 10 to 15 rep sets at a comfortable weight to 5 reps at a weight that you’re really struggling to lift. Lifting heavier results in your bodybuilding pure strength. Don’t do away with the use of lower weights and more reps completely because you still want to increase your stamina but add some reps where you must work hard to lift. Experts recommend starting off as heavy as you can and then settling into that lower weight with more reps towards the end of your sets, so you get the best of both.
Time Under Tension
Another good way of building strength is to maximize the time your muscles spend under tension. What this means is you’ll want to pause at the very top of your lift and have your muscles hold that weight just a little bit longer than you’d usually hold for to maximize the time they spend under tension. Lowering the weight in a controlled and slower way will also provide additional time under tension.
Building strength requires thought and planning just as much as it requires time in the gym on the weights. Read and learn about the best nutrition habits and ways to maximize your return on your time in the gym specifically for gaining strength.
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