One of the main reasons men go to the gym is to get stronger. However, after training for a while you can lose sight of your original goals and float between bodybuilding, powerlifting, fitness training and any other form of training that takes your interest.
If you are trying to re-focus on that goal of increasing your power and getting stronger, quickly, and assuming your diet and lifestyle is in order, then you need to do the following:
- Lift heavy weights 3 times per week, no more
- Start your routines with:
- 5 sets of deadlifts on workout 1
- 5 sets of bench press on workout 2
- 5 sets of squats on workout 3
- Do 5 reps per set, using perfect form and explosive lifting style
- Spend no more than 50 minutes in the gym
- Never train on consecutive days
- Increase weight progressively, by around 2% to 5% per week
- Use multiple joint exercises only and avoid isolation exercises
Obviously, a lot more comes into play, such as calorie intake, protein consumption, protein supplements, general diet, hydration, rest, sleep, stress levels, training focus and intensity, genetics, age, bodybuilding supplements, etc., but this article is intended to give you some quick tips only. If you want more detailed tips, check out our Top 50 Bodybuilding Tips article.
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