Have you been lifting the same amount of weight for longer than you could remember? This is not only frustrating, but it could take a serious toll on your muscle gains. You see, if you aren't adding strain to the muscle, it will NEVER feel the need to grow. Obviously if you increase your strength, the added strain will force your body to adapt by constructing bigger and stronger muscles. The approach i am going reveal to you in order to get strong fast will not only allow you to lift heavier, but it also increases muscle density. Will you get bigger from performing this technique? No, not necessarily...This technique to get strong fast is more geared toward just that, helping you increase strength. The fact that the you will increase muscle density simply means that you will acquire a more solid, "hard body" look.
So what is this secret technique that is going to allow me to get strong fast, make me more solid, and allow me to lift heavier in my routines for mass?
Now, I understand that not everyone reading is a "fitness expert" or enthusiast for that matter, so there is no need to throw big words around and risk confusing you with fitness lingo. The idea of this site is to keep things simple and understandable for everyone. On that note, training to get strong fast/ density training is based on low rep, heavy weight.
Rep Range for Strength and Density - (The Brick Wall Effect)
The rep range to increase your strength and muscle density is 1-3. Training at the 1-3 rep range is the most effective as far as getting stronger the quickest. At this rep range, you will increase very little in size if any at all. However, it will allow you to increase the amount of weight you are currently using in your "mass building" routines like the beginners routine I recently put together for you. Also, it will increase the density of the muscle to give you a more solid feel and look (Like a brick wall).
The rep range to increase your strength and muscle density is 1-3. Training at the 1-3 rep range is the most effective as far as getting stronger the quickest. At this rep range, you will increase very little in size if any at all. However, it will allow you to increase the amount of weight you are currently using in your "mass building" routines like the beginners routine I recently put together for you. Also, it will increase the density of the muscle to give you a more solid feel and look (Like a brick wall).
Rep Range for Size and Strength
Another approach you can take is the 4-5 rep range training. This will help increase strength a little less than the 1-3 rep range, but it will allow a you to put on a little more muscle size.
Another approach you can take is the 4-5 rep range training. This will help increase strength a little less than the 1-3 rep range, but it will allow a you to put on a little more muscle size.
Mix it up!
I personally recommend that you follow both techniques, reason being is that they will aid each other and allow you to maximize both strength and density, and also allow you to add strain to your routines in order to pack on more size.
Note: There is a rep range for size alone, I will not discuss that during this piece simply due to the fact that this is strictly a guide to get strong fast. Be sure to subscribe (at the top left of the page) in order to receive email notification for the "size alone" rep range post.
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5 comments:
wAIT I DONT GET IT! wHAT IS THE 1-3 REP RANGE ??
This simply means that you will be performing your sets with 1-3 reps each. Make sure the weight is heavy enough that you cannot perform more than 3 reps.
wait what, im confused, i've heard when wanting to build mass of muscle, that is when you perform less reps 5-10 with Very heavy weights!
and higher the reps for strenth and density right! ?
Nope, the most density is created with a 1-3 rep range, lifting this heavy also drastically increases strength. 4-5 rep range will create some density, some strength, and some size, and the higher rep range of 6-12 is mainly for size alone.
It has to do with the two Hypertrophys (myofibrillar and sarcoplastic)that create muscle hypertrophy.
I agree with the article, when i first began working out, i wanted to gain strength fast for a school hercules event week.
My main focus was the bench, i was told to do 2-3 reps to gain strength fast.
I went from a lousy 115 pounds to 165 in a month of doing that.
At the same time, i was then able to do 145 and 155 around 7-12 reps, my size as mentioned in the article, didn't gain much, however my body was rock hard.
When people do 5-10 until failure, it does increase strength, but i guess it's more for size mainly.
Sadly i gave up working out for 5 years and now im starting again!
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