How to Get Strong & Big

While it stays true that it takes solid commitment from within to achieve your dream body, but did you know there are ways to get strong and big faster?

We’ve asked one of our amazing trainers, Bob, to share some fitness hacks to accelerate your journey in a quicker pace.

FOOD PLAN

The very first thing he stressed is how important your FOOD INTAKE should be. You need to follow a food plan that supports your training regime at the same time. If you do not get enough nutrients needed in your body, it will take longer than usual to get that dream body.

EAT RIGHT OR FORGET IT.

YOU CAN TRAIN... BUT ARE YOU TRAINING THE RIGHT WAY?

Most people join the gym and after a few weeks they give up when they don’t see any change. This happens a lot mainly because they are not following the right training for them.

If you want stronger arms, stronger legs, a stronger back or just overall a stronger body, you need to know first what your body needs.

Introduce yourself to periodization.

This is how you can organize your training more efficiently by focusing on achieving maximum gains more than overtraining. You will not see results by overtraining as it will result to a plateau, instead, focus more on following the right programme for you.

Now that you know the basics, how do we get big in no time?

Increase your weights for each session that you do. You need to carry heavier weights for every session so you can shock your body each time. However, make sure your techniques are good. 

It doesn’t count if you get more weights, but you don’t do the technique properly, that won’t give you the results. 

Simultaneously, make sure the weights you choose are also challenging for your body.

For example, one thing you can do is to practice heavy lifting while putting tension in the targeted muscles at least twice a week. Getting better with technique is critical in all training for quick muscle gain and avoidance of injury.

Also make sure to combine your rep ranges so you can get big and get strong at the same time. For the first 2 sets, you can lift heavier for less reps for volume. The last 2 sets can be less weight but more reps for strength.

TRAIN HARD. TRAIN RIGHT. AND RECOVER?

This is the aspect of building muscles which is underrated by many. Sleep may be the reason why others seem to progress faster than you are.

Under sleeping can hinder muscle growth and fat loss as sleeping duration and quality plays key role in building muscles faster.

Aim to get roughly 7-9 hrs. of quality sleep per night (For the more active individuals, you should aim for the higher end).

CONDITION YOUR BODY

Once you have formed a habit and followed the right steps, it’s very important for you to monitor the progress. This is how you identify and measure your weights every time.

DO NOT BREAK THE HABIT. STAY CONSISTENT!

SIDE NOTE: Attention to the beginners!

Patient is key! Instead of rushing to get results, work on your techniques first. As we said earlier, there is no point in training hard when it’s not right. The best training for you will be the linear progression. This is when you continue to add weight at a consistent rate over a period of time.

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