Building Strength: 5 Tips to Add More Weight to the Bar
Building strength can be tough for most guys. The good news – it doesn’t have to be. There are many things that may hold back strength numbers: poor form, too much weight, bad programming, and much more. With so many factors to consider, it’s hard to get all of the elements on the right track. Use the following tips to build more strength and bust through plateaus.
Building Strength Tip #1: Use Correct Form
While this may seem like a no-brainer to many guys hitting the gym, rookies and even advanced lifters can be seen sacrificing form for the bragging rights of more weight. Correct form while performing an exercise is crucial to increase of strength gains. When guys are stuck in the routine of performing exercises incorrectly it can cause a variety of issues including plateaus, injuries, and muscular imbalances. If you don’t know if you are performing an exercises correctly, just ask a trainer at the gym to critique your form. If you have some form issues, decrease the weight and perform reps properly.
Building Strength Tip #2: Follow a Program
Almost everyone is following some type of program. The problem is that most people jump back and forth between programs every other week. A consistent approach to training works better than program hopping every time. You need to properly progress in weight and follow a set and rep scheme that is beneficial for increasing strength.
Building Strength Tip #3: Choose Better Assistance Exercises
Assistance exercises should mainly consist of compound movements. For efficiency and effectiveness, try to limit the number of isolation exercises in your program. The main role of assistance exercises is to help build muscle and add some additional strength to the core lifts. Choose a few supplemental lifts and stick with them rather than switching every workout. Use a moderate load and perform 3-4 sets for 8-10 reps. Avoid going to failure on each set.
Building Strength Tip #4: Track Your Workouts
When it comes to getting the most out of a program, the little things actually make a huge difference in achieving goals. Writing down your exercise stats is crucial if you want to become stronger. Write down the sets, reps, and load used when performing exercises. First off, this prevents you from having to remember what you do from week to week. However, it also makes progressing your program much easier. You can look back at what you did the previous week(s) and then properly progress in weight.
Building Strength Tip #5: Get a Buddy
A workout partner is not just good for spotting on exercises, they will push you harder than if you were by yourself. Choose a workout partner that has similar goals in mind, but one that may be a bit stronger than you. This way, you’ll get motivation and inspiration throughout each workout.