Getting stronger is simple.
Add more weight.
Notice I said getting stronger is simple, I did not say it was easy.
But getting stronger comes down to some very basic principles applied over time.
The last few months have been some of the best training of my life, and I have been training for a long time.
Every week has been a new PR, my motivation for training is high, and I have no injuries holding me back.
To be honest training is going DAMN GOOD.
So I wanted to share with you a few things that I have been doing in my training that have made a huge difference recently.
5 Ways To Get Stronger
1.Set Short Term & Long Term Goals. Set Big Goals & Bigger Goals
I know when my next competitions are, I look at them every day, I think about them before every workout, I think about them before every set. They are always in my mind.
Having a goal is important for your long term focus and getting results.
Set your goals on paper and have date to have those goals.
Make them specific & measurable.
“I want to get stronger” is not a goal. “I want to deadlift 405 in 6 weeks” is a specific and measurable goal.
As well set goals that make you uncomfortable.
Compete in a PowerLifting Competition, Compete in a Weight Lifting Competition, COMPETE. Do something that makes you uncomfortable because it’s the best thing you can do.
To get stronger you have to Get Comfortable Being Uncomfortable.
2 Keep Your Training Simple
In the last 8 weeks or so I have barely touched anything but a bar. My exercise variety has pretty much been Squats, Deadlifts, Bench Press. But I am a PowerLifter and my goal is to lift as much as possible in those three lifts.
I think adding in assistance work and accessory work can be beneficial for bringing up weak points and weak muscles. But right now by limiting what I do my recovery is better and my strength is getting better. If a client has a weak core I can focus on improving their core strength with the squat and the deadlift, but adding some ab wheel roll outs would be good. If they needed more lat strength I would cue this in their workouts, but adding some rows and pull ups wouldn’t hurt.
But in my own training I have kept all accessory work to a minimum and I have never been as strong as I am right now. As well I don’t get sore and my injuries do not hold me back (and I have a lot of old injuries).
3. Keep Your Programming Simple & Follow A Program From A Good Coach
I get asked what my current program is all the time and I am currently doing my own programming and it’s so simple.
Here is the workout that has gotten me amazing results the last 8 weeks.
=> I squat 3 times a week. One day is 5 sets of 5, the other day is 5 sets of 3, and the final day is 3 sets of 1 (at about 90% max)
=> I deadlift twice a week. 3 Singles. One day is off blocks, another day is off the floor. (at about 90% max)
=> I bench twice a week. One day is 5 sets of 5 reps, the other day is 5 sets of 3 reps. I have recently been using the Sling Shot and loving it for strength and reducing joint pain.
=> Every week I try to add 5 or 10 lbs to each side of the bar. I use 2.5 lbs per side sometimes on bench pressing.
There is my complicated program.
I like to keep my training simple.
The best program is the one you follow so I keep it very simple.
4. Hire A Coach, Get A Trainer or Get A Training Partner or Partners
“Iron Sharpens Iron” and one of the best ways to get stronger is to surround yourself with strong people.
Get a training partner or hire a good trainer or coach. It’s the best investment you can make.
Trying to lift heavy without someone pushing you, without someone spotting you, without someone being there for you is very hard. Get someone to spot you, to push you, to bring out your best.
Since i started training with Darren and Josh I have had only great workouts. If you have a good trainer you know that having someone to push you, to give you confidence and to bring out your best is an investment.
Iron Sharpens Iron so surround yourself with strong like minded people
5. Have FUN With Your Traininng
I go to bed now and I can’t wait for the next day to come to come if I am training.
If it’s a training day I count down the hours until I can train.
I love training.
It’s my therapy, it’s my passion, I love it.
To get results you have to love what you do. Make sure you are having fun with your training. Make sure you enjoy it, make sure you are not forcing yourself to train. If you feel this way take a break, recharge, relax and ease back into it.
Set some goals, have some fun, and be grateful that you can train because right now there is someone that would love to have what you have, to be as strong as you are, and to be healthy the way you are.
Stay Strong, Enjoy The Process, & Keep Lifting HeavyWeights.