How To Get Stronger Muscles
Want stronger muscles? Nick Mitchell, the owner of Ultimate Performance in London explains how you can build muscles and how you can use certain tricks to develop and grow strong muscles.
Hi, my name is Nick Mitchell. I am the owner of Ultimate Performance Personal Training in London. Today, we are going to talk about how to build muscle.
We are going to look at various different topics and cover everything that we can to help get you the muscle mass, muscle development that you want, and to give you all the little tricks of the trade that help make this personal training business the best in the business. Today, we are going to look at how to get stronger muscles. You must not confuse stronger muscles with bigger muscles.
A bigger muscle does not always equate to a stronger muscle. You train for strength in a slightly different way than you would train for pure muscle size. Bodybuilders train for muscle size only.
Strength is a side effect. Power lifters, weightlifters train for muscle strength, their size is a side effect for them. So, if your primary goal is to get stronger, you must work is certain repetition brackets with a certain amount of weight relative to what we call your one repetition maximum.
So you must always be striving to work in a rep range that is anything from about 2 to 6 repetitions. Now, that does not mean picking a weight that you can do 12 reps and do 2 reps with it. It means picking a weight that you can do 2 reps with, but your reps are really really damn hard, or 6 reps that are really really damn hard too.
You must ‘periodise' your training carefully. Now, the simplest bit of advice I can give to you for getting stronger muscles as quickly as possible is do basic exercises. You go into the gym and you just do 4 exercises.
Upper body day, you might do a pull-up, you might do a row like this one here. You will do a press, and incline press, a bench press and you might do a standing overhead press. On your leg day, you might alternate, you can do a dead lifts with squats and some sort of leg bicep hamstring type movements.
What you would do, you would do 5, 6, 7 sets per exercise which is quite different from the bodybuilding norm of say 3 sets of 12. So you might pick 6 sets per exercise and do 4 repetitions. For argument's sake, you can do 7 sets of 3, you can do 5 sets of 5.
Nothing is set in stone here. But if you do 6 sets of 4, you might do 6 sets of 4 on pull-ups and 6 sets of 4 for the bench press. When you can do 6 sets of 4 with a give weight, with a give load, then the next workout you must increase that weight.
And a good good trick for getting stronger muscles is to spend 2 weeks in a specific rep range and then you must change the repetition range. So you might have spent 2 weeks working to a protocol that is 6 sets of 4 reps. After that, it might be useful to go to 5 sets of 5.
And a nice little trick that people do not talk about, if you have done sets of 4 reps and you have been working on a tempo of always exploding up, but 3 seconds down, when you go to your 5 sets of 5, you might change the tempo. So you might change it to 1 second up but 5 seconds in the lowering. It's called the eccentric portion of the lifting phase.
This will keep your body from becoming stale, it will promote a positive adaptation, and what that means to you is stronger muscles as quickly as possible. .