The question of how to become strong is asked by any person who is pursuing the path of bodybuilding or who simply wants to gain strength for themselves. The Internet is replete with all sorts of advice and systems on how to become strong, how to build muscle mass or how to create relief, but in all this you can simply get confused and lose the thread of truth. We will try to understand a little the questions that may arise at the very beginning of the journey.
Setting a goal
The first thing you should pay attention to is the goal! Why exactly did you decide to engage in a dispute, what goals are you pursuing and what result do you hope for? In the answer to these fundamental questions lies the truth and methodology of lesson planning.
If you want to show off your beautiful body in front of girls at school or college, this is one thing, but if you set yourself the goal of breaking the bench press record, this is completely different. Also, perhaps you just want to improve your health or lose a couple of extra pounds.
Goal - determines the sequence of the training program, exercises and weight loads, nutrition and the recovery process. For example, if you decide to show off your muscles in front of a beauty, then the first thing you need to do is gain weight, and then drain some of it, but at the same time dry out the meat that remains on you.
A completely different training procedure if you are so ambitious that you want to break the record in the squat or bench press. Without a doubt, you need the strength of the beast, which will help you overcome weights and endure peak loads on your muscles, joints and ligaments. In this case, all training comes down to building strength and mass, to the detriment of the external beauty of the gained muscles.
To become stronger than strong, sometimes you only need to change a few habits, and then you can experience significant changes in the effectiveness of your training. Learn to follow ten simple rules, and your strength will begin to increase exponentially!
Rule #1: Play out your future workouts in your imagination. The fact is that the psyche and body are an inextricable unity. Mental acts can change many physical processes in our body. By imagining upcoming activities, we prepare our body for actual physical activity, give ourselves tone and give the body the mindset to develop muscle mass and strength.
Rule #2: Use breaks wisely. During breaks, you should stretch your muscles, then their elasticity will increase, which will minimize the risk of sprains and other possible injuries.
Rule #3. Systematically change the position of your hands. This is necessary in order to add definition, strength and endurance to your muscles.
Rule #4: Vary your training environment whenever possible! Many oriental martial arts schools practice training in water. The unusual atmosphere forces those muscles to work that otherwise remain unused. You don't have to scream "KIYA-A-A" and scare away the beachgoers, but intense swimming sessions in the pool can help balance out some of your exercise.
Rule #5 : Use interval training. Interval training is a cyclic alternation of aerobic and strength exercise. For these purposes, you can use a regular treadmill.
Rule No. 6. Do difficult exercises first! We tend to leave the most difficult and unpleasant work for later, but when this very “later” comes, we have neither the strength nor the time to do the exercises we don’t like. This, by the way, is the reason for the slow development of one’s own strength. You need to change your habit - leave light and enjoyable exercises and loads at the end of your workouts.
Rule No. 7. Avoid addiction! Try to use different types of exercises to “pump up” one muscle group. Otherwise, an adaptation effect may appear when the exercises stop giving their positive results. Our leg muscles do not grow because we walk 2-3 kilometers every day, but as soon as we increase the load, we will immediately feel a pleasant “ache,” which will be one of the signs of “non-adaptation” to this level of load. It is this kind of reasonable “non-adaptation” of muscles to loads that must be observed during training.
Rule No. 8. Stay focused during class! Concentrating on your own sensations during exercises can surprisingly increase their effectiveness. Of course, it is more pleasant to perform strength exercises while concentrating, for example, on music, but in this case you lose contact with your own body and wean yourself from enjoying muscle efforts.
Rule No. 9. Maintain proportionality of exercises. It is known that our strength depends on the total muscle mass, but many make a big mistake by being carried away by the one-sided development of their muscles.
Rule No. 10. Create a self-motivation system. Record on paper or a computer the slightest quantitative changes in your body: weight, strength, muscle volume, number of push-ups, etc. If you see real progress, your motivation level will definitely increase.
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How to gain weight
The question of how to gain muscle mass is probably the most popular in the world of fitness and bodybuilding, and you can’t imagine what systems have been invented and what hasn’t been written. Famous athletes talk about how they conduct their workouts, which include trisets, quadsets and even multisets - all just to shock the muscle for its further growth.
Remember once and for all:
- An ordinary person, without farm support, is not able to conduct this kind of training.
- Your workout should be no longer than 90 minutes (including a 20 minute warm-up)
- Two, maximum three muscles per workout
- In exercises from 8 to 10 repetitions / 4-5 approaches / 70-80% of the maximum load
- No divisions into external, middle and internal muscle bundles (only the base)
- Without protein you will not grow (buy protein and amino acids)
- Sleep and rest are the two pillars on which your muscle growth stands (muscles grow at night)
- Two, maximum three workouts per week
- Be stubborn and purposeful
- In the trash are all fast food, Coca-Cola, beer and other excesses - healthy food and gallons of clean, fresh water.
- Psychological attitude - laugh more and enjoy life
- And we beg you, don’t walk around like jock morons, with your arms spread out as if you were carrying watermelons under your armpits (remember what the word originally meant - BODY WORKER)
Physical labor.
How can you combine the necessary with the useful? It happens that it is not possible to find time to play sports, because you need to earn your daily bread. There is also an option here - choose a job that involves physical activity. Such well-known professions as loader, furniture assembler, bricklayer, scrap metal acceptor hide quite intense physical activity. Having settled into such a profession, you no longer have to worry about the lack of physical activity or the lack of exercises with dumbbells.
What does physical activity give? It contributes to the normal functioning of the body - the correct flow of all biological processes. Additionally, the body's fitness develops and its resistance to overcoming the physical stress of everyday life increases. As a result, confidence and calmness in solving everyday affairs. You have to understand that you can’t get physically stronger in a week. It will be months, years. And at best, this should be a way of life.
If we talk about whether the above is praised to answer the question of how to become a strong person, then definitely no. After all, any sage will say that it is necessary to harden not only the body, but also the spirit, that is, be prepared morally and at the same time psychologically.
How to become strong
In the struggle for strength, for strength indicators, for records and victories, you need to give yourself completely. Building muscle mass and strengthening ligaments and joints should go in parallel. The strength training program involves a constant attack on submaximal weights, a constant desire to progress from workout to workout. Walkthroughs, peak singles, weight retention - this is the daily routine of a strongman.
Remember once and for all:
- To become strong you need to train hard
- To become strong you need to eat incredibly well.
- To finally become strong, you need to believe in it in your head
- Do frequent walkthroughs (one-rep sets with increasing weight)
- Working sets 2-3 / reps 4-6 / 90-100% of maximum
- Realistically assess what weight category you will work in (with a weight of 70 kg, you will not be able to bench press 250 kg or squat 300 kg).
- Train your heart and the entire cardiovascular system (siloviki have little of this, but it is so necessary)
- Be sure to use special equipment: bandages, wrist or elbow supports, knee pads, belts, proper shoes
- The range includes only the base and no insulation
- Two, well, maximum three training sessions, and then the third is in question
- We’re generally silent about sleep and rest here because it’s like the Lord’s Prayer for a heavyweight
- And remember that a security officer with a pleasant and friendly smile is great
Everything is ingenious and simple - if you want mass, do 5 sets of 8-10 repetitions, and after gaining mass, increase the number to 12-15 repetitions and dry off. If you want strength, do 2-3 repetitions 4-6 times, but load yourself to the fullest extent. In both the first and second versions there are only basic exercises. Don't forget about sleep and plenty of protein in your diet.
SportSovety.ru
Many people ask how to make muscles stronger , what exercises, tips and recommendations are there, we will give you 10 basic principles so that your muscles not only grow, but also become stronger, since mass does not mean anything.
Follow the advice in the article and you will be able to acquire the necessary muscle volume and strength to become stronger and healthier. In the article you will find out how you can make your muscles stronger , what are the principles, tips, methods and recommendations for this. They are suitable for both beginners in sports and professionals. Find out how to make your muscles grow.
Goal, motivation
To make your muscles stronger, you need to set a goal and constantly motivate yourself towards it, then the training will be better and give more effect.
Regular training
To make your muscles stronger, you need to train 3-4 times a week, more often if possible, but don’t skip workouts so you don’t have to start all over again.
Do push-ups at speed
To make your muscles stronger , you need to learn how to do push-ups as quickly as possible in order to develop not mass, but strength and speed.
Quick pull-ups on the horizontal bar
To make your muscles stronger, perform 30 quick pull-ups on the horizontal bar and 3 sets, but do the pull-ups correctly.
Nutrition
To make your muscles stronger, you need to eat meat, fish, eggs, vegetables, fruits, dairy products, cereals and eat only natural foods, without overeating. Find out: features of training to increase strength.
Desire and a clear plan
To make your muscles stronger, you need to have a strong desire, even if there is no opportunity. No one has ever achieved anything without desire. Then make a clear training plan and work according to it, achieving your goal.
Go for a run
To make your muscles stronger , you don't need to forget about your lower muscles, your legs. Therefore, do evening jogging in the fresh air.
Pump up your muscles
To make your muscles stronger, you, of course, need to have weights, dumbbells, barbells, or train in the gym. Search our website for exercises for the types of muscles you need and practice following the exercises and recommendations.
Gradual increases in load
To make your muscles stronger , you need to get stronger gradually every day. To do this, increase your loads little by little, so you can achieve results faster. Sudden loads are not necessary, they damage the heart and health. Find out: if you want to build muscles, build strength.
Coach or mentor
To make your muscles stronger as quickly and efficiently as possible, you need a coach or mentor with experience. He will give you the best system for your goals and will always monitor and manage you to help you achieve the desired result. Obey the coach if you chose him correctly and you will achieve your goal.
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How to become physically and mentally strong at home
Before you engage in self-improvement, you need to set yourself up for positive emotions and positive success. It’s not enough to just say: “I want to become stronger,” you need to say: “I will become strong and successful!” and put your entire spiritual world, all your positive emotions and positive attitude into this phrase, only then will you achieve everything, well, we offer you some tips on how to achieve success much faster, become stronger both physically and spiritually.
1) Form your view of things. This is a rather important aspect on the path to perfection. It is very important to learn how to correctly formulate your thoughts on any issue. Today, almost all people are slaves to other people’s opinions, because before you do something, you say: “What will others think?” It’s not up to them to live your life, let them think what they want. It is very important to maintain your individual thinking. You need to get rid of other people's opinions and form your own objective judgment.
2) Exercise. It is very important to become physically healthy. Because a truly strong person is strong not only spiritually but also physically. You need to take very good care of your physical body condition. To do this, it is not at all necessary to sign up for a gym or pay a lot of money; there is a great set of exercises that can be performed at home. You can also take up a specific sport.
3) Set goals for yourself. You must understand what you want from this life, what you want to achieve, what you like to do. It’s not for nothing that the great marketing genius Steve Jobs said: “If you love what you do, you will never work a day in your life” - something like that, I think you understand the meaning. But it should not be confused with a dream, because the set goal is clearly something that you must achieve no matter what.
4) Always get up after falling. Mistakes and failures are the best teachers on the path of life. No courses, no other events like falling will bring you such great experience in life. Only in those moments when you experience truly great difficulties will you become stronger. So don't be afraid to make mistakes, don't be afraid to fail. You will never taste the sweet taste of success if you have never made a mistake or fallen before.
5) Love yourself. Never say the words: “I can’t”, “I won’t succeed” and so on. You have incredible potential hidden, the main thing is not to be lazy, overcome yourself and do it, even if you fail, you will do it. If you can truly love yourself, then no other obstacles will stop you from achieving great success in life.
6) Read. Read more. Unlike other living beings, people can control their own flow of thoughts. You can play out various outcomes of this or that event in your head, and you can also imagine your future. Books are exactly what develops such talent in you. When you read, a whole scene takes place in your head, in which people play, talk, each has their own voice, each is dressed and attractive in their own way - you built all this in your head.
7) Learn. It is very important to understand that only you are responsible for your destiny, your life. Education is a very useful thing that will be very useful to you in the future. A very large number of people do not want to learn because “they will not need it in the future.” In fact, this is true, because a lot of the knowledge that you get at school and university will never be useful to you, but it helps you develop. If you don't like a particular subject, self-teach yourself what you like, just find a good replacement.
Freedom of imagination. Fantasize a lot, imagine different pictures in your head. Even when you clean the house, do all the cleaning with your left hand only. Also, when you memorize some text, you can do push-ups. Surprisingly, it will be easier to remember this way, because when you start to remember what you remembered when you did push-ups, the picture will immediately appear before your eyes. Fantasy will open up a very large number of boundaries for you and help you find a way out of the most stupid situations.
9) Learn to say no. We are not talking about giving up any whims, we are talking about the fact that if you are busy with something, then discard all external factors that may distract you. Remember everything you did today, if there are events that did not bring you any benefit, then you should abandon them.
10) Realize your dreams. You will become a truly strong personality only when you begin to realize your dreams, and also help realize the dreams of others, for example, your family or your closest friends. You need to spend at least 5 minutes a day focusing on getting at least a little closer to your dream, then success is guaranteed.
