Build Strength Fast! with 4 Easy Strength Training Exercises


Building strength fast and maintaining it can be achieved through the following strength training exercises: 

1. Bench Press (chest) 

2. Squats (legs) 

3. Dead-lift (back) 

4. Overhead Press (shoulders)

To build strength fast these 3 strength training exercises are the key! Be sure to incorporate these 3 exercises within your training schedule. These exercises target the major muscle groups which allow the most weight to be lifted. Lifting major muscle groups provides support strength to the minor muscle groups. Training the 3 main muscle groups also increases the protein synthesis in the body due to increased blood flow from lifting. This means more protein is being used effectively by the muscles and therefore increases hypertrophy (growth). 

Each exercise should be done in 5 sets of 5 reps. A warm up set is recommended to prevent injury. As you become more comfortable with each exercise it is important to keep lifting heavier. Each week add small amounts of weight to each exercise (approximately 10%) ensuring you are able to lift 5 reps. You will find a massive improvement in the first 2 months of training these exercises. As your body becomes conditioned to these exercises your improvements will start to taper off. This is why it is important to continue cross training with cardio and playing a variety of different sports. Change means improvement. 

It can be hard to incorporate weights into your training schedule if your train for a specific sport. It is a good idea in the off season to build strength with weights. In season should be focused on specific training and a cut down on weights. So the aim is to maintain strength. Maintaining strength doesn’t require as much time in the gym. Just aim to do the 3 main muscle groups when ever there is some time free in your training schedule. This should help keep the muscle gained in the off season. 

It is also important to take the sufficient amount of protein each day. This helps build and maintain muscle growth. The best times to take protein is pre-training, post-training, and before bed. An l-glutamine supplement is also recommended as it will help prevent muscle breakdown and accelerate recovery. 

Within your training schedule you need to choose the right days to do weights throughout the week. You need to be able to know when to rest, when to do cardio, and when to do weights. This will vary depending on what physical activity you do each week. For example if you have competition for a sport on a Wednesday night then it is not recommended doing weights the day before. You need to give time for your muscles to rest and repair. If you plan to do weights and cardio on the same day be sure to do weight before cardio. Lifting heavy weights requires more energy and is more of an intense workout, cardio doesn’t require as high intensity to be effective. 

Try out these exercises and see if your strength improves.  See if it transfers over to your designated sport. You may find that you can run faster, jump higher, punch harder, hit a ball harder, pitch faster, and overpower your opponent! Have a goal in your mind and push towards it.

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