Strength Building 101

I have already made my case for the benefits of strength training and why I think it is one of the best forms of exercise out there.

You can check out this article if you need some convincing.

For those of you who want to start building strength quickly and effectively, continue reading.

Strength building can be complicated because there are many factors at play. We'll first start with the basics.

Positive Factors to more gainz:

Buy In

You have to have the right mindset if you want to get stronger. Strength gains requires commitment. Don't underestimate the power of the mind.

I saw a study recently that took several experienced and split them into three categories: steroids, no steroids, and placebo. The placebo group received what they thought to be steroids and instantly added 4-5% to their best lifts.

How you perceive your workouts matters. Commit and enjoy what you do.

Muscle Mass

This one is kind of a no brain-er. A bigger muscle is a stronger muscle. No way around it.

Out of all the anatomical factors involved in lifting (i.e. origin/insertion, segment length, fiber types) muscle size is the only one you can change in a major way.

Lift Mastery

Want to get stronger at a lift? Do it more often (with proper form, obviously).

Mastery require repetition. The better your form, the more effective your movements and the stronger you'll become at the lift.

Injury prevention

Injury is the quickest way to completely derail strength progress. Safety is a must. That means perfect form, being in-tune with how your body feels, and not being stupid.

Don't make going to failure a habit. Check your ego at the door. Take it easy if you're just having a crappy day.

All these things will ensure your longevity in the gym.

Recovery

Simply put, proper recovery is a lifestyle.

Eat well. Sleep enough. Limit stress.

These three things alone have a massive affect on your performance and strength building. Do them well and you will be rewarded in the gym.

Limiting Factors to gainz:

Age

Just because your 50 doesn't mean you cant increase your strength significantly. However, you will peak out much sooner than someone who started lifting when they were 18. Older age also prolongs recovery and decreases muscle fibers elasticity. Recovery may take a little more time and effort, but age is not a detriment to strength building.

Joint Health

This is a HUGE limiting factor and IS a detriment to strength building. You will not get stronger if you are unable to move properly. Poor body mechanics will lead to compensation patterns, chronic pain and injury. This is why lift mastery is an absolute must. Protect your joints. Work on any range of motion limitations. If you already have an injury, modify lifts to avoid further injury and rest the joint.

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Remember, you're trying to tell your body to become stronger and that requires some effort on your part. Proficiency, consistency and care for your body are all the things you need to put you on track to becoming as strong as possible.

Happy lifting!