You have probably been wondering how to gain strength and perhaps have even considered different training approach towards it.
Gaining strength does not just come from training, nutrition also plays a vital role in helping the athletes achieve desired results. There a lot of websites and fitness guru’s that will talk to you about various shortcuts you could take or even the best methods you could use in order to gain strength rapidly.
You need to realise that gaining strength is as slow as gaining muscle mass or losing weight. Every approach towards physical fitness requires a lot of precision, planning and persistence.
GET STRONG FAST, is something you will often find online, inside various blogs, fitness articles or even inside the videos of some of the athletes in the industry. You need to remember that FAST results will not produce quality. If you will try to get to your goal FAST, you are actually risking of being ripped off by fitness blogs and gurus.
At the end of the day, everything comes down to basic practice. By learning how to walk, you need to step the first steps and then carry on learning how to walk slowly, with a lot of attention to every step you take, studying the environment around you and your body as well.
You don’t need ‘SUPER MEGA ULTIMATE STRENGTH’ pills or powders in order to gain strength. There are foods out there that can contribute to your strength gains if training and rest are executed adequately.
If you think basic, you will avoid being complex about the supplements in the industry. The deeper you dig into the ‘BEST’ supplements in the industry, the more complex the spider web gets and the more confused you get, which leads to quitting your strength training in the first place.
Start from the basics and follow how your body changes. Learn how to read your body when it craves for rest and when your body is hungry for a heavier and more intense set. Learn the indications and you will succeed along the line.
I can’t emphasise creatine strong enough, when it comes to strength training. In general, creatine is probably one of the best supplements when it comes to strength and mass gains. Its power-enhancing abilities, along with the muscle building characteristics makes creatine one of the most reliable supplements in this regard.
Creatine’s long-term benefits have been proven by science and athletes all over the world have been using Creatine for decades. It benefits athletes by aiding their performance by allowing the ATP energy molecules to gain an increased output. Creatine is also linked with muscle recovery and growth, which makes creatine one of the best supplements for strength athletes.
Daily dose: Your body doesn’t require a lot of creatine. Since, it’s one of the cheapest supplements as well, it will last you for months. Take around 5g of creatine a day and you will notice the results it brings, eventually. Your body cannot absorb high quantities of creatine so 5 grams is a sweet spot for the most athletes. Since, the dosage is relative to athlete’s body mass, you may need a higher creatine intake if you hold more muscle mass and are over 220lbs. Bigger athletes take around 5-10g of creatine a day.
Branched-Chain Amino Acids is a simplest form of proteins. BCAAs consist of Leucine, Isoleucine and Valine and BCAAs are linked with reducing muscle soreness and reducing muscle catabolism. BCAAs can help your muscles to recover quicker and can prevent muscle loss during training. Also, BCAAs can give some extra energy to push through your workout.
BCAAs promote protein synthesis in your muscles, which results in gain in muscle size and strength. By allowing your body to recover quicker and increasing the muscle metabolism, your strength will start increasing gradually.
Daily dose: Usually, it is recommended to take around 10g of BCAAs before and 10g after your training. However, some athletes choose to take BCAAs during their training session, by mixing them with water.
Citrulline Malate is a good supplement that is usually included in many pre-workout supplements. It is basically an anti-fatigue supplement and postpones muscles from achieving fatigue during resistance training. One study suggests that citrulline malate can be useful to increase athletic performance in high-intensity anaerobic exercises when short rest times are applied. During the study, athletes also received lower muscle soreness after exercise.
Evidently, citrulline malate is beneficial for both pre-workout and recovery. Its pre-workout features, such as increasing the recovery time of ATP molecules and allowing athletes to gain better endurance during the workout, can eventually lead to greater power output and increased muscle size and strength.
Daily dose: 5-10g before workout.
Track your progress
The reason why a lot of people fail to progress in strength training is not because of what supplements they can afford. At the end of the day, you need to have a strategic approach towards your goals. Know what you’re working for and track your progress. By tracking your strength and how it increases every week, you can make further judgements on your training routine and nutrition. Allow your body to rest properly, do not poison yourself with alcohol and other substances that may have a bad impact on your goals and most importantly, think positive towards your goals. Even when you plateau, you need to have a proper approach towards your training, whether it’s rest or muscle shocking principles. Your goals will solely depend on your approach, attitude and dedication. As I have already outlined in my previous article, supplements should only be treated as an icing on the cake, the cake itself is constructed by your vision.
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