Rant.li

Get Stronger With These Simple Tips

People lift weights for many reasons: some want to be as strong as possible, some want sculpted muscles (or even Herculean ones), and some wish to perform better at certain sports. But no matter what your goals are, there are a few universal truths about getting stronger: it takes long-term consistency and you need to manipulate certain variables (such as volume and repetitions) in order to progress and improve.

In this episode of the podcast, Posternak provides some simple tips to help you get stronger and build a godlike physique (or at least, one that’s less likely to give you hernias lifting your suitcase onto the conveyor belt at check-in). Start by warming up with dynamic exercises (think arm circles, leg kicks, windmills) and then performing a few sets of dumbbell or barbell exercises that focus on multiple muscle groups. For most, this will be enough to get the blood pumping and the joints moving. Keep the volume low to begin with and increase it over time as you become more experienced.

Prioritize progressive overload. This involves progressively increasing the weight that you lift for each set, or the number of repetitions you can complete before reaching muscular failure. This is best done within the 1 to 5 rep range.

Make sure to prioritize recovery by getting plenty of sleep and eating a balanced diet. Eat a good amount of protein, complex carbohydrates, and healthy fats. And be sure to get in some stretches and foam rolling at the end of each training session. Bli starkare