7 Strength Training Tips To Increase Your Power By over 20% in 8 Weeks
Training & Diet Tips For Maximum Strength, Size & Power Gains in Minimum Time
Below are some tips for increasing your strength, “power-lifter style”. You will gain lots of muscle and power, but perhaps gain a little fat… but are you bothered? Tips below:
- Lift very heavy weights for failure on 4-6 reps. Use a smooth rep cadence, taking 1 second in the postive phase and 2 seconds in the negative phase.
- Train for 50 minutes per session, training 3 times per week on non consecutive days.
- Only use big compound movements like squats, deadlifts, leg press, weighted chins, weighted dips, rows, dumbbell pullovers (Nautilus style, over a bench), bench press, shoulder press and shrugs. Aim for a 2.5% strength increase per week, so that you can increase weight, but stay within your rep range of 4-6 reps and rep cadence range of 1 second up, 2 seconds down.
- Increase the number of meals you consume per day, keeping them spread out evenly and high in protein, such as eggs, ham, beef, chicken, turkey, milk, nuts, etc. and complex carbs, such as brown rice, wholemeal pasta, wholemeal bread, oats, shredded wheat, baked potatoes, etc. – see protein shakes and carb shakes for related supplements.
- Use creatine supplements – guaranteed noticeable strength and size gains in 7-10 days, when training as above
- Keep calories above 20 times your bodyweight in pounds every day
- Sleep 9 hours every night & drink 10 glasses of water per day
In summary… high calorie, high protein diet, heavy weights, don’t overtrain, use creatine, eat lots of protein, keep hydrated and sleep well. Not that tough is it?
Following the above advice religiously will result in massive size, strength power and muscle mass gains, as long as you are able to train to a very high intensity and do not include curls, or smaller exercises that can lead to over-training. You will probably gain some fat as well as lots muscle, following this advice, but as soon as you get to your desired strength and size where you would want to lose fat and show the muscle, you cut back the calories, do some early morning cardio, etc….. but that is another article!
Regards,
Gareth
Promart Supplements
