Get Strong – The Route to a Muscular Body
Posted on 8 October 2008
When people are looking to add size they often forget the key thing in that they should be aiming to get consistently stronger and progress with the weights they are pushing in the gym. Too often I se people going for the pump and just going to the gym lifting the same old weights and leaving. This can get you a good workout but at the end of the day it will leave you more a less the same size, increasing your muscle density.
“Muscle cross section and strength are nearly equivalent” – Arthur Devany
This quote from Arthur Devany which I pulled off his blog emphasizes the importance and correlation between muscle size and strength, they are directly linked which makes sense as a strong muscle will need to grow larger in order to accommodate the heavier weight its required to lift. Saying this it indicates to me a few things; you must perform the weighted exercise in excellent form in order to achieve the direct correlation, If the form happens to slip then you should drop the weight to something you can life in good form for the desired reps. Lifting more than last week in worse form will not lead to gains!
How To Do It
So we want some extra size and therefore want to get strong, what’s the best way to go about doing this? Firstly its probably a good idea to have one or two strength days a week in the gym in which you go in and do 1-2 exercises for 5 sets of 5 reps or 8 sets of 3 reps, lets have a look:
-Day 1
—–Front Squats 8 x 3
—–Bench Press 5 x 5
-Day 2
—–Deadlifts 8 x 3
—–Shoulder Press 5 x 5
Repeat this each week and try to add some weight to the bar when you can, it doesnt’ matter if one week you may be pushing the same weight as the last, there is no rush and we cannot force our bodies to get stronger. Just keep eating well for mass and you will eventually get stronger…..Try and spread the days out maybe one on a Monday and the next on a Friday.
I would also recommend doing these Strength sessions in a non fasted state as to take advantage of your muscles being loaded and ready to go for the workouts. I find myself that I am at my strongest in the late afternoon or around lunchtime. If I try to do a strength session first thing in the morning and fasted the weight I can push is often way down from what I could do in a non fasted state.
Also take into account your age; if you are young and aren’t gifted with very muscular genetics you will probably find it harder to gain strength in your early years, muscle maturity is a key factor and you will have probably noticed they guys with the strongest and most dense phsyiques will be in their 30′s or even 40′s this is no coincidence so keep pushing those weights and good things will happen.
Unless you are an extremely hard gainer and have a blazing metabolism don’t hesitate throwing in some met-con style workouts on off days or go for playful runs they will keep your metabolism up and allow you to have fun with your training because lets face it the strength days are hardly exhilarating gym time! I even like to throw in some sports or go for a long walk after a strength workout.
Bonus Tips
- Try and eat real food and get a good dose of protein in each day
- Chew your food well, it will help digestion and assimilation of the food you eat
- Sleep 9 hours a night when you can (this is key to gaining muscle)
- Eat more tubers like Sweet Potatoes and Squash post workout. Its probably the best way to replenish muscle stores and trigger growth. A great post workout meal is a sweet potato smothered in almond butter with some eggs and chicken on the side!!
- Be generous with your healthy fat intake it will allow your body to release anabolic hormones which ultimately which allow you to gain that strength
Remember so long as your increasing the weights your pushing slowly and steadily in compound lifts you are moving in the right direction for muscle gain!
14 comments so far
People who linked here
- Great articles from around the web October 9th
- A Simple Guide to Big Arms | Zen to Fitness
- Developing a Simple Fitness Plan | Zen to Fitness
- 7 Fitness Myths Debunked | Zen to Fitness
Comment by Methuselah - Pay Now Live Later
8 October 2008
Hi Chris – Arnie’s looking a bit puffy there: must have been on the water-based roids at that stage
My biggest problem is sleep. I just wake up early and often don’t get back to sleep. Overactive mind. I do all the other things right – no cafeine, alcohol only occasionally, always give myself plenty of time in bed, keep the room dark, ear-plugs, don’t eat late – you name it, I do it.
when I do sleep well – say 8 hours per night for a few nights – I get tangible gains in the gym. But the rest of the time I get 7 hours and progress in the gym is slow.
Not sure that there is a solution to this, but your thoughts would be welcome!
Comment by DR
8 October 2008
Training for strength shifts the body towards creating NEW muscle fibers, while training for the PUMP results in the volumetric expansion of pre-existing muscle fibers.
If size and strength is your goal, lay down the new fibers (strength training) first, and then pump them up with a volumetric workout.
Another great post Chris – reviewed on StumbleUpon
Comment by Keith Norris
8 October 2008
I agree with DR, vis-à-vis, the laying down of new fiber vs. the “volumization” of that fiber in subsequent macrocycles. Personally – and this is (or should be) true for any athlete seeking to better their power-to-weight ratio (read, those seeking to be a better athlete), increases in size (volumization) is, while not exactly an unwelcome consequence, certainly not a sought-after one. Imagine if the Arnold in the picture above aspired, rather than for show purposes, to be a true athlete. Now, have him loose the water retention and muscle fiber volumization – neither of which contribute to performance (power-to-weight ratio), and consider which “Arnold” would then be the better athlete.
Now, obviously the flip side of this – for those desiring to bulk-up at the expense of athletic prowess – is to intertwine periods of strength/power work with periods of volumization work. To each his own, I say. But you’ve got to know what your goal is before you can hope to make strides toward attaining that goal. In other words, know enough to know what path to take, eh?
And, by the way – great post and a cool picture, Chris.
Comment by Richard Nikoley
8 October 2008
Thanks much for the steer, Chris.
Comment by Tom Parker
8 October 2008
I agree with Methuselah. When I do get good sleep I make good progress at the gym – increasing my weights whilst maintaining my form. However, getting good sleep regularly is a real struggle for me. I think this is one of the main reasons I often reach plateaus at the gym.
Comment by Chris
9 October 2008
@ Methuselah: I used to suffer from waking up early and not getting back to sleep and still do to some extent. I have no problems nodding off, but I often wake up at odd hours wide awake unable to get back to sleep. I found that 200mg of Magnesium Citrate helps a load, as does just getting up and having a walk about for 5 minutes before returning to sleep…..
@ Keith: Great comment i had suspected going for strength generates new fibers which would expalin how the biggest gains I have seen came on doing hypetrophy days and the odd strength day.
@ Richard N: Glad to hear it got you going in a new direction I think its beneficial for anyone folowing EF to have to odd strength day in the gym without pushing up the intensity. Love your blog keep up the great posts!!
@ Tom: Its funny I used to never buy into the sleep for muscle growth talk. I am now a firm believer though getting in those 8-9 hours really is important not only for growth but to repair the mind and feel good during the day!!
@ DR: Thanks for stumble and Info, creating the new muscle fibers is what I’m after!!
Comment by Jeff
13 October 2008
Hey Chris,
You quoted Devany so I thought I would ask. What do you think of the 15/8/4 “pyramid” sets of an exercise he suggests as opposed to 5×5? What about alactic sets he proposes as well? I personally do a mixture of all three just to shake things up and keep my body guessing. Any thoughts?
jeff
Comment by Chris
13 October 2008
@ Jeff: I like devany’s pyramid sets a lot! they are something I use 50% of the time when training but only when I am going in for a quick 20-30 minute intense workout. I like to do one or two those a week and then 1 strength workout a week (like the one in this article) the rest of the time I just keep active and enjoy myself.
I agree with you on changing things up, its the key; occasionally I will do some real volume work and other times do Ellington Darden style HIT workouts. Keep your body guessing!
Comment by Jim
24 October 2008
Hey good read. Very informational.
I just wonder sometimes the next day after workouts I get held up at work and don’t drink for 2-3 hours and start get dehydrated. Will this affect muscle repair and growth?
Thanks,
Jim
Comment by Chris
24 October 2008
@ Jim: I really wouldn’t worry about it, not drinking and going thirsty for a couple of hours is supposed to amplify the release of growth Hormone so potentially it could help you grow muscle. Try and keep a bottle of water at your desk though or just jump out of whatever is keeping you busy and take a sip of water…..