I am big believer in strength training for many reasons. There are so many benefits that come with strength training, from everyday life to improved athletic performance.
If you really want to see results, you should stick to a program for 8 to 12 weeks. Continually jumping from program to program or trying some new exercise, you aren’t giving your body enough time to really make the progress you are looking for.
I am not saying you shouldn’t ever try a new program or adventure into something different but stick to something and give yourself a chance to see results.
Today, I am going to give you 5 ways to continue to see strength gains. They’re plenty of articles and posts out there that are probably similar, but here is mine.
1. Add weight each week. For example, you squat every Monday, try adding 5 pounds to the bar each week until you can’t add weight anymore. Obviously you won’t be able to continue to add weight forever that’s when new factors come in.
2. Do more reps than the week before. This week you were able to deadlift 225 for 3, and the third one got hard. Next week go for four.
3. Add extra range of motion. Let’s take deadlifts and start doing deficit deadlifts. Now, when you get stronger at deficits not only will you get stronger at that range but your regular deadlift will improve as well.
4. Add resistance to body weight movements. Body weight chin ups have become too easy and now you need to add weight. You can now use medicine ball, kettlebells, and weight vests to add a load to your chin ups.
5. Move the weight faster than before. If you bench press 225 for a single and it’s very slow. You come back on another day and you do it again but it moved much faster, you just got stronger.
This is just five ways to continued strength gains without having to one rep max every session. Seeing new strength gains is exciting, it keeps you motivated for more, and it shows that your hard work is paying off.