6 WORST THINGS YOU CAN DO TO GET STRONGER

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

As little as two to three percent dehydration can cause performance detriments in the double digits performance range. Staying hydrated is one of the most underrated performance enhancers. Minimally, drink a half an ounce of water per pound of bodyweight; if you train extremely hard and(or) live in a hot/humid climate, you may easily need to double that.Staying hydrated keeps you healthy and your performance on par.

It’s very difficult to get stronger and ignite hypertrophy without adequate sleep. Sleep is when a large percentage of anabolic hormones, like growth hormone and testosterone, are released. Besides hormonal disruption, one study found after three days with only three hours of sleep per night, maximal bench press, deadlift, and leg press were down significantly. The bench press decreased by 20 pounds.

Other findings in the literature caused by sleep deprivation include reduced energy, decreased time to exhaustion, increased injury rate, reduced sprinting speed, reduced accuracy in basketball, and slower reaction times.

Since strength is the objective, strive for eight hours of sleep nightly, minimally seven.

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6 WORST THINGS YOU CAN DO TO GET STRONGER

Incorporating high reps with lower loads can equal more muscle growth.

Self-help guru, the late Jim Rohn, says we are a product of the five people we spend the most time with. If strength is a serious goal, you must eliminate training partners that are lazy, negative, and not willing to work.Surround yourself with like-minded people with similar goals and attitudes, in turn you will feed off of each other and success will be a foregone conclusion. Don’t train with jabronis!

Machines are great for some secondary assistance movements but training exclusively on machines for super-human levels of strength is as efficient as attempting to become inebriated on near beer.Sure, fancy machines attract the physically-flaccid, uptown crowd and make the joint look nice, but machines also alter the way your body moves, eliminate stabilization and restrict range of motion which is great for isolation.Strength is not built in isolation. Strength is built by teaching muscle groups to work together to produce maximal force.There is a time and place for machines in your program but if you want to get strong, free weights need to be at the nucleus of your program with machines playing a subservient role.

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GET MORE MUSCLE WITH LESS WEIGHT

Incorporating high reps with lower loads can equal more muscle growth.

THE SCIENCE OF HIGH REPS
Several studies have shown that executing a greater number of repetitions, if performed to the point of muscle failure, can be equally as effective as traditional heavy load, low-rep training in stimulating muscle protein synthesis rates and increasing the size of both type I and II muscle fibers.
A 2010 study published in the Journal of Applied Physiology demonstrated that a single bout of resistance exercise performed with a mere 30% 1RM performed to muscle failure was equally as effective in stimulating muscle protein synthesis rates as loads of 90% 1RM also taken to failure. Additionally, the lighter weight high-rep programs showed a more prolonged anabolic response than a heavy load program in the 24 hours period after training.
In the same study, the average size of both type I and II muscle fibers increased equally with heavy and light loads, suggesting that both fiber types were recruited during training and to a roughly equal extent. It also appears that as repetitions at lighter loads are continued, the point of muscular failure may be what’s responsible for activating additional motor units which means that reaching the point of failure with lighter loads may be a necessity in order to elicit similar muscle fiber activation as when training with heavier loads. This suggests that intensity of effort and not the amount of weight may be the more important consideration in a training program.

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GET MORE MUSCLE WITH LESS WEIGHT

Incorporating high reps with lower loads can equal more muscle growth.

“Go heavy or go home!” It's a common catchphrase of diehard lifters that resonates well with both those immersed in the trenches of the iron battlefield and perched atop the ivory towers of academia. Researchers and lifters alike have long espoused the use of relatively heavy weights and lower reps for more muscle and strength. However, if your intention is to build bigger muscles rather than simply impress other people in the weight room with the amount of weight you lift, then you might want to extract a few of those extra plates and keep reading.

Heavier weight or “load” is usually expressed as percentage of a person's strength for one maximum repetition (1RM). Traditionally, heavier loads have been accepted in being more conducive to hypertrophy since they are capable of recruiting and subsequently activating a greater proportion of type II muscle fibers - which possess superior growth potential to their type I counterparts.

Contrary to long held beliefs, mounting literature suggests that high-repetition training with lower weight can result in a considerable amount of muscle fiber recruitment and hypertrophy. In fact, recent research suggests that lighter weights performed for as many as 30 repetitions or more may be just as effective as heavy loads and low reps.

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8 WAYS TO BUILD SHOULDER STRENGTH AND STABILITY

Follow these tips to save your shoulders so you can keep going strong at the gym.

1- The shoulder is one of the largest and most complex joints in the body. Developing them should be a high priority in your training for sure, but you should also strive to build strength and stability into all the shoulder muscles, and the joint as a whole.
2- Make sure your deltoid program is complete, containing laterals to the front, side and rear, as well as overhead presses and upright rows.
3- For building maximum strength and shoulder stability use free weights (barbells and dumbbells) for the majority of your routine, but do not hesitate to include some cable and machine work as well so all resistance curves are covered.

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LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:

YOU NEED TO EAT ENOUGH FOOD TO FUEL YOUR BODY.
I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body. 

YOU NEED TO EAT BETTER FOOD.  

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

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LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

Follow this simple eating guide to shed more fat and hang onto the muscle you busted your ass to gain.

When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

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