Training

How To Get Stronger | Exercise And Programming Tips

Updated May 12th 2020; February 16th 2018

Getting stronger physically is a very straightforward process.

However, nothing might seem easy when you first start out.

This is one reason why you need to pick the best workout routines that suit your lifestyle.

But you have specific queries on how to get stronger in a particular area.

Or you may want to know how to can get stronger faster. Period.

Unfortunately, gaining strength is a slow but steady process.

You can gain strength fast but it might not last for long.

This is one reason why a lot of programs “fail” because they cannot accommodate for the lifter’s diminishing recovery. 

And the cycle of program hopping begins, where lifters try to find another program that “is better” than its previous one.

While I do have mixed feelings about program hopping often, I am a big advocate on learning about your weaknesses and being decisive on your goals.

So, in this article, we will discuss remedies on how to get stronger and to improve your overall strength.  

How to get arm strength fast

Resistance training will allow you to get towards beastly arm strength.

This means you need to use weights if you want the most efficient results.

Why?

You are forcing your body through discomfort and to overcome a physical challenge.

As a result, your body will adapt and you will grow stronger as a result.

What are some programs that might help you?

Starting Strength is great and you can review my own Starting Strength training logs as well.

But you might be wondering why Starting Strength? 

LINEAR PROGRESSION

One of the fastest ways of getting stronger is to do a linear progression style of program. 

This particular style guarantees to get you stronger faster.

If you completed your workout today, you increase the weight for the next workout. 

And that’s it! 

How amazing is that.

For example, if you squat 3 times a week and start off doing 135 lbs. 

If you increase 5 lbs each workout for 3 months,

5 lbs/workout * 3 workouts/1 week * 12 weeks/ 3 months = 180 lbs / 3 months

135 lbs + 180 lbs = 315 lbs

If you are successful with your linear progression, you will have gained 180 lbs on your squat.

And this is as fast as you can progress. 

You are limited by how much stress your body can recover from.

This is another reason why we see so many different workout programs - because you cannot linearly progress every workout forever.

However, this should not stop us from trying to get stronger.

If every workout cannot be incremented in weight, why not increment every two workouts? 

Or do weekly increments? 

Or instead of changing the weight, increase the number of sets or reps?

You are only limited by your creativity and constant negativity.

For example, if you can only increment 5 lbs on your squat each week for 3 months and you are starting from a 135 lbs squat,

5 lbs/ 3 workouts * 3 workouts/1 week * 12 weeks/ 3 months = 60 lbs / 3 months

135 lbs + 60 lbs = 205 lbs

You will end up with a 205 lbs squat at the end.

This might not look like much but continue this progression for a year.

5 lbs/ 3 workouts * 3 workouts/1 week * 52 weeks/ 12 months = 60lbs / 12 months

135 lbs + 260 lbs = 395 lbs

You will end up with a 395 lbs squat at the end of a year, which is an incredible amount of progress.

How to build core strength from nothing

If you have no equipment, you can do a lot of bodyweight movements that target your core directly:

  • Deadbugs
  • Planks
  • Sit-ups

Just to name a few…

However, it is more efficient to use more weight and resistance to force your body to adapt at a faster rate.

In fact, every time you perform any exercise movement.

Scratch that, any time you move, you should be flexing (tightening your abs).

This is how you gain more abdominal strength.

And this is one reason why many lifters who perform weightlifting movements often develop thick and strong cores.

They practice the valsalva maneuver… here is a video to demonstrate what to and not to do…

How to get strength faster back after flu

The most important thing you need to do is to recover completely from your illness.

The gym can wait but the health of your internal organs and brain is of upmost importance.

After you have recovered though, you need to take it slow and allow your body to progress at its own rate.

You can try to force yourself to gain strength faster but that decision might come back to haunt you.

As you might know, decisions that are forced and not grounded are often not great.

Whether because you cannot be consistent with those decisions, that you are doing too much too soon, or a combination of reasons, you need to allow yourself the freedom to sense the ebbs and flows of strength training progress.

As a beginner and probably right after your illness, you can make regain your strength faster than someone who has been training for the last few years.

But you need to understand that your body is becoming more efficient at whatever it is you are doing to regain strength and only under a structured strength training program will you be able to regain your strength and still progress steadily afterward.

How to get strength faster better grip

If you want better grip, these two exercises will make your grip strength explode, deadlifts, and farmer’s walks.

But these are not the only ways to gain strength.

You can get a job that requires you to use your hands every day so that you train the small muscles and ligaments in your fingers to get stronger. 

This is a slow process but this is one reason why many electricians, plumbers, carpenters, etc. have massive and thick hands.

Do their work for 20+ years and you will also see similar results.

Rock climbing

You are constantly activating your forearm muscles and using your fingers to grip the stones and bounders.

This is the perfect environment to gain a better grip.

With that said, you should probably have a structure on how to improve your rock climbing so that you do not overtrain your grip.

It is recommended to train no more than 3 times a week for rock climbing.

The rate of injury is fairly high for this sport and you do not want to overdo it especially if you are new.

You may feel as though you can do much, much more all the time but this is a common beginner mistake. 

Trust in your program and allow your progress to dictate how you should scale up/down your workout.

How to get stronger faster exercises

The deadlift, squat, overhead press, and bench press are the 4 exercises that will help you get stronger the fastest.

In fact, you can see results in as little as 4 weeks if you have never lifted weights consistently before.

How to get strength faster weight training

Starting Strength is one of my go-tos to anyone looking for a barbell strength program.

This same person should also have one ideal goal - to get stronger.

And we can go back to the sole reason why lifting with weights is the superior method in getting stronger faster.

Because for a concentrated time period (your workout time), all you are doing is overloading your muscles to react to a training stimulus (your workout exercises).

Whether these are compound exercises like the squat and bench press or even isolation exercises like dumbbell curls or calf raises, you are stimulating your body in ways that you can never replicate in your day-to-day life.

Especially if you live in the city and work a white-collar job.

CONCLUSION

If you are looking to gain and maintain strength in the fastest way possible, structuring a linear progression style of program is the best solution.

This way, you will be able to perform enough volume for necessary stimulus while constantly challenging your body to adapt to the stimulus.


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