Ultimate Guide to Getting Big and Strong
Getting stronger is often mistaken for getting huge like a bodybuilder and that’s why many people ignore one of the most important aspects of workout routines- resistance training. Federal researchers reported that only 6% of the adults perform at least two workouts directed towards muscle strengthening, which is also the minimum recommended amount. Many fitness enthusiasts forget the most common goal of muscle building- being strong.
Below, we bring you the ultimate guide to getting big and strong, so that you also gain strength with those cuts.
Don’t Lose the Muscle
Muscle is one of the most valuable components of our body that help us do everything from walking to running, climbing, or carrying. Our muscles can start deteriorating after we go past the 30s. In fact, after 40, an average human starts losing 8% of their muscle mass per decade. This accelerates further once we reach 60 and it leaves you with several risks such as arthritis, osteoporosis, frailty, chronic back pain, fractures, and more problems.
Muscle strengthening can help you delay this time by years or even decades. Through resistance training, you can keep your muscles way beyond your 40s or 50s. Set a diet that can provide you with more muscle mass than fat. Age is not a factor when you take the right diet to build muscle and correct exercise.
How to Get Stronger- Home Training
Perhaps your initial step in the quest of how to increase strength was going to a gym. However, strength training never requires you to use expensive gym equipment. You can start the basic strength training from home. Strength building has always been hard on your pocket but spending a reasonable amount of your income on your body and going to a gym can never turn out bad.
Here are the workouts you can try at home for strength building.
Push-Ups
Resistance Band Seated Row
Resistance Band Shoulder Press
Squats
Reverse Lunge
Glute Bridge
Plank
Side Bridge
How to Increase Strength- Gym Routines
We mostly work on our core to increase our strength but legs are as much important. In fact, 65% of our body muscle lies below the belt in your legs, glutes, thighs, calves, and hamstrings.
To answer your question about how to get stronger, we have divided effective resistance training into three parts including push-day, pull-day, and leg-day that you can interchangeably. However, make sure to dedicate one day of every week to only your legs.
Push Day
Do 3 sets of each of the following exercises:
Dumbbell Chest Press
Seated Dumbbell Press
Triceps Pushdown
Triceps Kickback
Machine Dips
Pull Day
Do 3 sets of each of the following exercises:
Pullups
Seated Cable Roll
Lat Pulldown
Hammer Curls
Bicep Curls
Leg Day
Do 3 sets of each of the following exercises:
Leg Press Machine
Squats
Lying Leg Curls
Lunges with Weights
Standing Calf Raises
Never Undereat
Resistance training requires eating a protein-rich muscle-building diet and if you fail to eat as much as you work out, your body may start shrinking rather than going big and strong. Undereating or eating junk should be strictly avoided when working on your strength. Just like this ultimate guide to getting big and strong, check out our blog on the diet for muscle building.
Final Word
So, here we have a basic training and diet guide to work on your strength and become strong. There are a few other ways to look big and flaunt a physique such as bodybuilders. With the help of certain peptides, several bodybuilders get their dream physiques. However, it’s imperative to only take peptides diluted in bacteriostatic water for the best results.
