If you feel like you have hit a plateau with your training and don’t know how to push past it, then you’re in the right place! We’ve compiled our best tips on how to increase your strength in the gym. Read on and get stronger today!
Maximize Time Under Tension
Studies show that time under tension, or TUT, is more important than lifting heavy weights when it comes to building muscle. The stronger your muscles are, the more force they can exert. What does this mean? More strength and power! So what is a good TUT? Try 3-5 seconds for exercises like a bicep curl or 8-10 seconds for leg extensions. Once you get comfortable with that amount of time, try increasing your TUT by one second until you reach 10-12 seconds. You will be surprised at how strong you feel after just a few weeks of training with higher intensities!Do Drop Sets
Drop sets are a great way for bodybuilders and athletes alike to boost their performance in the gym. By performing drop sets, you can increase your power output and strength by putting your muscles under fatigue early. A way to do this is to perform a set of 8-10 reps with a heavy weight, then gradually reduce it while maintaining that same number of reps until failure. For example, say you have finished 10 squats with 50 lbs., now place 40lbs on the barbell and complete as many reps as possible. Next put 30 lbs on the barbell and complete as many more reps as possible. This will not only strengthen your legs but also get your testosterone levels up!Use Isolation Exercises
Isolate your muscles by doing exercises that only require one joint or muscle group. For example, do calf raises instead of squats. Research has shown that isolation exercises can be just as effective for building strength and power as compound exercises (exercises that work more than one muscle group). Isolation exercises also help prevent injury since you're working against less resistance and can better control your movements.Use the Right Supplements
Using the right supplements can help you get stronger and increase your muscle mass. Creatine Monohydrate is an amino acid that helps generate more energy and increases muscle size. Insulin is a hormone that regulates glucose levels, carbohydrate metabolism, and storage of fats and protein. When taken before a workout, insulin may be able to shuttle more nutrients into muscles for use during workouts. BCAAs are amino acids that serve as building blocks for proteins and support your muscles throughout a workout. They also aid in reducing fatigue while increasing strength. In addition, elevating testosterone can improve athletic performance by enhancing recovery between workouts and allowing greater intensity during training sessions.Find a Training Buddy
A training buddy is one of the most important things you can do for your gym performance. Not only will it help you stay focused and motivated, but it also provides a safety net when you're lifting heavy weights. You'll be able to push yourself harder because someone else is counting on you too. Plus, if you have any doubts about your form, they can offer tips and corrections before it's too late!
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