The 3 Principles to getting stronger

 

Every personal training client that starts at Blinco Built has “getting stronger” in their top 3 priorities

 

Not in a powerlifting, want to lift 200kgs kind of way

 

We aren’t that gym

 

But in a “I want to still be able to run, and play with my kids in 10 years” kind of way 

 

Getting strong is pretty simple really

 

There are 3 main principles to adhere to and you’ll be most of the way there

 

Of course, showing up and training is a given!

 

First principle is overload!

 

You must lift heavy enough to challenge the muscles to grow

 

In other words, you must overload them!

 

This is probably the area most people go wrong to start with

 

Worried about form, they don’t lift heavy enough

 

Which is exactly where a good coach comes in! 

 

Second principle, progression

 

We generally sum these first two up with progressive overload

 

So, once you start overloading your muscles your strength will increase

 

Which means that to continue overloading them you need to progressive increase the difficulty

 

There are 1 million ways to do this

 

To keep it simple we’ll say you can lift a heavier weight or you can lift the same weight more times

 

And it doesn’t have to be dramatic

 

The 3 principles in action:

 

Let’s say you squat 3 sets of 8 reps at 40kg

 

The next you might lift the first 2 sets of 8 for 40kg and then the last set you could try 42.5kg or maybe even 40kg for 9 or 10 reps

 

That’s progression! Keep it simple 

 

Lastly, recovery

 

Your muscles don’t grow in the gym, they grow when you sleep!

 

So sleep is critical to recovery, as is nutrition plenty of veggies and protein, enough water, relaxation

 

All of the good stuff will help your muscles grow bigger and stronger with time

 

Stick to those principles and you’ll be 90% of the way there!