If your fitness goal is to gain muscle mass, or to tighten up your figure, your first goal must be to gain strength. Which may mean that you have to change how you think about weight training, as well as your overall fitness goals. Of course, before you embark on any exercise plan, you should talk to your doctor. Never begin a strength training or cardio program without doing so under the supervision of a qualified physician to prevent injuries as you train.
One of the first things you have to do is to challenge yourself to work outside your comfort zone, and mentally decide to push yourself just a little bit farther than you have been. Once you’ve made the decision to do that – there are 5 rules that will help you accomplish your goal.
Goal #1: Quit thinking about size – and strive for strength.
Don’t think that you have to train like a hard-core bodybuilder to gain strength. Single-joint exercises that target specific muscles won’t increase your strength – you need instead to think about training like an athlete, and incorporate exercises into your workout that target multiple muscle groups at one time. For example, rather than doing leg extensions, grab some dumbbells and do some lunges or step-ups. You’ll build strength and burn more calories, while also increasing muscle growth far faster than simple exercises.
Goal #2: Spend more time in your “discomfort zone.
The term for this is called “Progressive Overload” – basically, your trying to make sure that spending more time doing exercises that are making you work harder. The best way to do this is to cycle your workouts. Let’s say you normally bench press 150 lbs. Rather than doing 3 sets of 10 of bench presses for the rest of your life, shake things up a bit. Try doing 3 weeks of 3 sets of 10 at 150 lbs,, then 3 weeks of 4 sets of 5 at a 175 lbs, then another 3 weeks of 3 sets of 8 at 160 lbs, then a final 3 weeks of 5 sets of 4 at 185 lbs. By the end of 12 weeks – you’ve increased your strength for this workout substantially!
Goal 3: Work Explosively
Don’t just lift – raise that bar as fast as you can while remaining in control. The best weight-training exercises for this are Squats, Clean & Jerks, and even things like Body-Weight Squat Jumps, where you stand with your hands behind your back, and squat until your thighs are parallel with the floor. Jump as high as possible, resting 3-5 seconds between jumps – try this 10-12 times!
Goal #4: Be Unstable
Do more unilateral exercises. Think about this – maybe you can take a barbell, and do barbell curls with 60 lbs. of weight. But, can you take a 30 lb. dumbbell, and with one arm do those curls? By having each limb work independently, you’ll work it that much harder!
Goal #5: Balance
Most workout movements are “push” movements. Balance that with exercises that are “pull” movements. For example – if you do a set of pushups, follow that with some bent-over rows. Doing lunges? Then follow that with some back extensions. Doing shoulder presses? Then follow up with come chin-ups!
Overall, what your trying to accomplish is to shake up your body a little bit – changing up the routine can help break your body out of a rut, and move past the plateau you might be at in terms of increasing your strength!
