How to improve muscle strength

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How to improve muscle strength


To gain muscle mass and strength, workouts are not enough. It is also necessary to adopt an excellent diet, take supplements and respect some basic rules. In this way, you will reach your goals more easily and effectively. In this article you will find all the useful information to improve your muscle strength.

Improve muscle strength with dietary supplements

When you want to gain muscle mass, illusion sellers will offer you products with results within days. Never trust their promises. Indeed, muscle mass gain follows a process and is achieved through various stages. In addition to daily training, you can bet food supplements to increase muscle strength. Testosterone for bodybuilding, for example, will help you build muscle more efficiently, with less risk.

This hormone will allow you toaccelerate your progress and reach a more ambitious goal, in an adequate physiological environment. You will also find a wide variety of products on the market that promote muscle gain. Among others, creatine supplements are the ideal choice to increase muscle mass without side effects. Additionally, you can try the following supplements:

  • Protein powder: they guarantee a very qualitative and very rapid contribution to the organism;
  • BCAA: for good muscle building, you need to take these three amino acids (leucine, isoleucine and valine);
  • Creatine: it is found naturally in muscle fibers and in the brain, but supplementing it has beneficial effects on increasing muscle mass.

Take care of your body

To increase your muscle strength, taking care of your body remains a crucial mission. Otherwise, chances are you will suffer injuries on a regular basis and stray from your goals. Therefore, it is necessary to keep your physique well and monitor your progress. As a trick, you can keep track of your weight gain (depending on the weight you lift and the exercises you perform each week). This way you will better understand how your body works and know which exercises to focus on.

Likewise, if you notice that a certain muscle group doesn’t seem to make significant gains, you need to change training. And especially, don’t forget to rest. In fact, your body deserves enough time to repair itself after a workout. So don’t overdo it when you put yourself in it training mode“. Because excessive exercise can cause you to stagnate and raise the frequency of injuries. We therefore recommend that you sleep well (From 7 to 8 hours a day).

Adopt the right training strategy

Chaining muscle exercises every day does not guarantee that you will improve your muscle strength. On the contrary, you have to work smart and define an effective training strategy.

The ideal frequency of weight training

To increase your muscle strength, working out every day is counterproductive. Exercise two to three times a week is the ideal frequency . Because, after each session, your muscles will need to repair themselves. Likewise, when your mass evolves, you need to reduce your workouts further (your body will want longer rest periods).

For days without training, you can move on to other cardio exercises like it jogging, swimming, cycling or brisk walking. Note that too your sessions should be short for best results. If you work out all day, you risk damaging your muscles. The ideal is to limit yourself to half an hour or an hour.

The work of muscle groups

For a quick and effective improvement in muscle strength, it is not necessary to train the whole body in every session. Instead, target different muscle groups on different days. Therefore, some parts of your body will be able to rest. For this, create a schedule and stick to it.

We also offer you train until muscle exhaustion. For this purpose, prefer short and intense sessions. This will give you more mass and strength. Bodybuilders call this strategy “muscle failure“It consists of performing an exercise until you can no longer physically do another set.

The correct posture for the exercises

To avoid injuring the muscles, it is necessary to use the correct posture for all exercises. This will also facilitate muscle strength gain. In short, here are some tips to follow:

  • Begin each exercise with your arms or legs fully extended;
  • You must complete each exercise while maintaining correct technique (if not, choose lighter weights instead of changing posture);
  • Don’t gain momentum to lift the dumbbells (Do this exercise with regular, controlled movements.)

Choose the right bodybuilding exercises

By focusing on the right strategy, you won’t feel the need to do more strength training exercises before improving your muscle strength. It is therefore necessary to choose the exercises according to the muscle groups. Here are some ideas to better organize your sessions:

  • Squats to work the legs: to detach them, you must stand with your feet shoulder-width apart. Then, hold the dumbbells in your hands over each shoulder. Lean forward, keeping your head back and bend your knees. Slowly return to the starting position;
  • Deadlifts to strengthen the back: stand with your feet shoulder-width apart, with the weights on the floor on either side. Bend over, grab the weights and straighten up. Slowly lower the weights to the floor;
  • Pull-up exercises for larger arms: hold a high bar with your hands, raise your body with your legs crossed behind you until your chin is above the bar, then slowly bring your body back to the starting position;
  • Bench press for a larger bust: Lie on a bench, with your feet flat on the floor. Hold a barbell to your chest and lift the weights above your head. Bring the weights back to your chest.

Adopt a rich and balanced diet

To strengthen your muscles, you need to provide them with a good amount of protein. This becomes even more essential to support the volume of training. For your menus, please contact protein sources how :

  • Chicken, fish, beef, pork and chicken or duck eggs
  • Almonds, leafy vegetables, legumes, etc. ;
  • Soy products such as tofu.

Note that too calories remain essential for gaining muscle mass or strength. However, you need to make sure you get them from healthy sources.For example, avoid eating fried foods and fast food meals.Instead, eat plenty of fruits, vegetables, and whole grains.

In short, here are some other nutritional tips to follow to get the most out of your strength training sessions:

  • Don’t forget to eat during the sessions: replenish your energy reserves before, during and after each workout with a full meal. This allows you to prepare glycogen stores, supply amino acids and supply fast proteins to the body;
  • Drink enough water: to build properly, your muscles need water. We recommend that you drink in small sips while exercising, without waiting to feel thirsty. Remember that hydration remains essential;
  • Consume fat: remain essential for cholesterol. However, the latter is involved in the metabolism of hormones, which are necessary for muscle strength. Bet mostly on olive oil, nuts, avocados, salmon, etc. ;
  • Don’t forget the vitamins and minerals: they promote protein synthesis and allow muscles to take advantage of amino acids. They also strengthen the immune system.

Some essential rules for training

To optimize the results of your sessions, you don’t have to train like an amateur. On the contrary, you must perform each exercise with intelligence and respect certain rules. Here are the most important:

  • Start each session with a warm-up: completing sets with light weights will help you avoid injuries. But never stretch before exercising, with cold muscles;
  • Prefer short series with heavy loads: resistance does not promote muscle development. By taking heavy weights in a few sets, you will increase your muscle strength;
  • Train your large muscle groups: instead of working the isolated muscles (biceps), target all muscles in batches (quadriceps, hamstrings, pectorals and back);
  • Avoid cardio: during cardio exercises, you burn a significant amount of calories and waste amino acids. This prevents you from gaining weight and gaining muscle mass.

The golden rules of bodybuilding

All the advice given in this article will help you do that improve your muscle strength. So follow them strictly and you will get the best results very quickly. Before we finish, find below 7 golden rules of bodybuilding :

  • You have to increase your ability to concentrate to do the exercises;
  • You must eat well and follow a specific meal plan to achieve your goals;
  • You must plan your sessions to increase the effectiveness of your daily actions;
  • You must always believe in your abilities and strengths to overcome your limits;
  • You have to overcome your inflated ego and remain humble to learn from other athletes;
  • You have to hold on for the entire duration and not give up at the first difficulties (the results are worth it);
  • You need to set short and long-term goals to keep yourself motivated and determined.

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