{"id":8746,"date":"2024-09-04T09:00:00","date_gmt":"2024-09-04T08:00:00","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=8746"},"modified":"2024-09-04T09:33:52","modified_gmt":"2024-09-04T08:33:52","slug":"ways-to-boost-your-strength","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/features\/ways-to-boost-your-strength\/","title":{"rendered":"17 ways to boost your strength"},"content":{"rendered":"\n

To be the proud owner of a body that can be defined as truly strong demands \u2013 among many other attributes \u2013 balance, power, stability and resilience. After all, what\u2019s the use of banging out a monster dumbbell<\/a> bench press if you then pull a hamstring with your first kick at five-a-side? <\/span>Strength, in short, is all-encompassing.<\/p>\n\n\n\n

\u201cAlong with cardiovascular fitness, mobility, body composition, and emotional wellbeing, it\u2019s one of the five measurable pillars of wellness,\u201d says authority on the matter Luke Worthington. \u201cBut it\u2019s arguably the most important, because it\u2019s the one that un<\/p>\n\n\n\n

derpins and feeds into each of the others.\u201d<\/p>\n\n\n\n

Improving your strength won\u2019t only aid your performance in the gym: it will also massively benefit long-term health and everyday life.<\/p>\n\n\n\n

\u201cA strong body is a resilient body,\u201d concludes The Movement Blueprint\u2019s Harvey Lawton, \u201cand one that will serve you well long into the future.\u201d<\/p>\n\n\n\n

To help you not only lift heavier, but perform better and stay fit and healthy for longer, we asked our five-strong team of strength specialists for their best tried-and-tested get-strong strategies.<\/p>\n\n\n\n

Here\u2019s what they came up with.<\/p>\n\n\n\n

Meet the experts<\/h3>\n\n\n\n

James Griffiths<\/a> (JG)\u00a0<\/span><\/p>\n\n\n

\n
\"PT<\/figure><\/div>\n\n\n

\u2018A life with no limits\u2019 is Wild Training founder and regular MF<\/em> columnist James Griffiths\u2019 creed. He\u2019s recorded the highest altitude workout ever, completed 1,000 24kg kettlebell snatches in under one hour, and was Southern England’s strongest man under 80kg in 2018.<\/p>\n\n\n\n

Luke Worthington<\/a>\u00a0(LW)<\/p>\n\n\n

\n
\"PT<\/figure><\/div>\n\n\n

A world-renowned personal trainer with a roster of celebrity clients, Luke Worthington has over 20 years\u2019 industry experience. As well as being a qualified sports scientist and trainer, he holds qualifications in neuroscience and biomechanics.<\/p>\n\n\n\n

Farren Morgan<\/a>\u00a0(FM)<\/p>\n\n\n

\n
\"Farren<\/figure><\/div>\n\n\n

A serving soldier in the British Army, Farren Morgan creates \u2018Tactical Training\u2019 programmes with the aim of pushing people out of their comfort zones and giving \u2018civilians\u2019 a taste of military conditioning. <\/span><\/p>\n\n\n\n

Nolan Sunnassee<\/a>\u00a0(NS)<\/strong><\/p>\n\n\n

\n
\"PT<\/figure><\/div>\n\n\n

An internationally educated PT with over 15 years\u2019 experience, Nolan Sunnassee is an Olympic-level strength coach and strength consultant for Ipswich Town FC. <\/span><\/p>\n\n\n\n

Harvey Lawton<\/a>\u00a0(<\/span>HL)<\/strong><\/p>\n\n\n

\n
\"Harvey<\/figure><\/div>\n\n\n

The Movement Blueprint founder Harvey Lawton learned about elite performance during his days as a rugby player. He\u2019s turned that knowledge into bridging the gap between athletes and everyday exercisers, helping the latter get fit for purpose and achieve their performance goals.\u00a0<\/span><\/p>\n\n\n\n

17 ways to boost your strength<\/h3>\n\n\n
\n
\"Topless
Mix up your training to grab the ‘low-hanging’ gains | Photography: Getty Images<\/em><\/figcaption><\/figure><\/div>\n\n\n

1. Boost your strength by creating chaos<\/h4>\n\n\n\n

JG: <\/strong>So often when we think of strength training, we think of traditional weight lifting in the gym. It\u2019s clinical, and often the focus is on training within perfect form. But life doesn\u2019t happen in perfect form.<\/p>\n\n\n\n

That\u2019s why I love making sure there is an element of chaos to my strength. Strength-oriented sports like rock climbing, grappling-based martial arts, and watersports like wakeboarding will help you develop the kind of strength you won\u2019t find by just lifting weights in the gym.<\/p>\n\n\n\n

2. Slow down to boost your strength<\/h4>\n\n\n\n

LW:<\/strong> To improve strength you need to apply the principle of progressive overload, which means needing to apply greater levels of force over time. The most obvious way to create progressive overload is by adding more weight. But it\u2019s not the only way. At some point you will always reach an upper limit of how much weight can be physically moved.<\/p>\n\n\n\n

Being smarter in ways to create progressive overload and strength gains, rather than simply adding more plates to a bar, helps mitigate risks while keeping the rewards. One such method is by simply slowing a movement down.<\/p>\n\n\n\n

Exercising more control over the weight, particularly during the eccentric (lowering) phase, will create more of a challenge and has been shown to elicit strength gains.<\/p>\n\n\n\n

FM: <\/strong>No matter how strong you are, it\u2019s possible to make exercises harder by performing them slower. It\u2019s far better to get a full range of motion with a slow but controlled tempo than cutting short your range of motion by performing half reps quickly.<\/p>\n\n\n\n

NS:<\/strong> Performing eccentric-focused weight training is an excellent way to quickly increase strength. Try to lower your weight for four seconds on each repetition.<\/p>\n\n\n\n

Alternatively, you could do a week of super slow lowering of ten seconds deceleration per rep \u2013 much harder than you think.<\/p>\n\n\n\n

HL:<\/strong> Loading the lengthening phase of a movement with intent is a heavily researched area of strength and conditioning. Eccentric muscle action is stronger and expends less energy \u2013 a higher force at a lower cost.<\/p>\n\n\n\n

If you want to build strength within a movement, pay extra attention to this phase every rep. <\/span><\/p>\n\n\n\n

3. Shift the balance<\/h4>\n\n\n\n

LW:<\/strong> Kettlebells are inherently less stable than dumbbells and barbells. That means they require more proprioceptive control to use them, as well as recruitment of the smaller stabiliser muscles.<\/p>\n\n\n\n

Swapping a 20kg dumbbell for a 20kg kettlebell can produce strength gains, without the orthopaedic cost of adding extra load.<\/p>\n\n\n\n

4. Think free<\/h4>\n\n\n\n

FM:<\/strong> It might sound obvious, but if you want to get stronger, endless high-intensity and cardio-dominant workouts won\u2019t cut it. Yes, they will get you fitter and leaner, but for strength you need to add some more specific lifting to the mix.<\/p>\n\n\n\n

Free weights should form the basis of your training (though machines<\/a> have a place too), for the simple reason that they recruit more muscles and provide a greater bang-for-buck training effect.<\/p>\n\n\n\n

5. Feel the force<\/h4>\n\n\n\n

HL: <\/strong>When the body moves load, it seeks stability. In fact, we are constantly battling to maintain stable positions to allow our body to move.<\/p>\n\n\n\n

When it comes to training and lifting weights, the higher the level of external stability, the greater the potential to produce force. Choosing movements that offer the best opportunity to produce force means more time achieving high-quality muscle contractions. <\/span><\/p>\n\n\n\n

Integrating machine-based work (plate-loaded is best in my opinion), alongside exercises that in general have shorter ranges of motion, will allow you to lift more load.<\/p>\n\n\n\n

For example, a box squat in place of a barbell back squat, or a floor press instead of a dumbbell bench press, will both offer greater loading potential. If the goal is to build strength, movements with these characteristics should form the majority of your strength exercises.<\/p>\n\n\n

\n
\"man
Your core is fundamental to becoming a stronger athlete<\/em><\/figcaption><\/figure><\/div>\n\n\n

6. Develop core control<\/h4>\n\n\n\n

JG: <\/strong>Focus on developing your stability with core conditioning, functional strength and intramuscular coordination. That doesn\u2019t mean heavy lifting or high-volume weight training, but how much force you can produce from an unstable platform. <\/span><\/p>\n\n\n\n

The guys that can bench press the most don\u2019t necessarily feel like the strongest guys on the rugby pitch. When you\u2019re lying on a bench you have a solid platform to press against and can put out a huge amount of force.<\/p>\n\n\n\n

If you stand up, the amount of force you can produce in a pushing movement will be dramatically less, especially if you haven\u2019t worked on the stability and control throughout your body.<\/p>\n\n\n\n

7. Get mechanical to boost your strength<\/h4>\n\n\n\n

LW: <\/strong>Changing the mechanics of a movement can give progressive overload without needing to add more weight.<\/p>\n\n\n\n

For example, changing a reverse lunge to a forward lunge means you have to start to deal with deceleration, force absorption and then a change of direction, whereas force production is the only thing to worry about with the same weight in a reverse lunge.<\/p>\n\n\n\n

8. Expose yourself<\/h4>\n\n\n\n

NS:<\/strong> You won\u2019t get stronger without some exposure to heavier loads, but going from nothing to bench pressing 150kg isn\u2019t easy, and your body probably won\u2019t let you do that anyway. Breaking the lifting down in parts, and exposing heavy loads at different points, allows for your body to feel more secure at those different points.<\/p>\n\n\n\n

For example, by putting 120% of your one-rep max on a bar, then simply unracking and holding it for ten seconds (without lowering) gets your body and nervous system used to the heavier load. (Always use a spotter when attempting to lift heavier weights.)<\/p>\n\n\n\n

9. Set for success<\/h4>\n\n\n\n

FM: <\/strong>One way to shock the muscles more to achieve the best results is by switching up the type of sets you use. Drop sets, supersets, giant sets, complexes and compound sets are all effective strategies for forcing your muscles into growth.<\/p>\n\n\n\n

10. Use shock tactics to boost your strength<\/h4>\n\n\n\n

FM:<\/strong> The body adapts quickly to its training environment, so if you do 5 sets of 8 every time you perform a particular exercise, you\u2019ll get good at doing 5 sets of 8 and very little else.<\/p>\n\n\n\n

One way to avoid that is by switching up how many reps you do per set. This is where progressive overloading comes in. <\/span><\/p>\n\n\n\n

For the next workout, try lifting the same weight for more reps, for instance 4 sets of 10. For the next workout, you want to increase reps again while lifting the same weight \u2013 3 sets of 12 reps, for instance. Then, you simply increase the weights, and follow the same principle in terms of sets and reps. Change things up to shock the muscles.<\/p>\n\n\n\n

11. Fatten up<\/h4>\n\n\n\n

NS: Use fat bars or fat grips to stimulate weaker links. The muscles in your hands and forearms are smaller and weaker than in your shoulder and back.<\/p>\n\n\n\n

By using bigger grips, you will recruit and train these muscles, with the effect that when you go back to your normal lifts \u2013 with regular grips \u2013 they will feel easier.<\/p>\n\n\n

\n
\"group
Varied training ensures consistent progress<\/em><\/figcaption><\/figure><\/div>\n\n\n

12. Boost your strength by embracing change<\/h4>\n\n\n\n

JG:<\/strong> Change your method. If you lift dumbbells and barbells, try strongman. If you do strongman, try Olympic rings. Or, if you use rings, try aerial silks. Such easy gains are to be had by trying something you aren\u2019t practiced in.<\/p>\n\n\n\n

Go grab the low-hanging fruit. You\u2019ll be amazed at how different types of strength may transfer to help you progress your main focus in strength training.<\/p>\n\n\n\n

HL:<\/strong> To increase strength and size, the body needs be given a whole host of stimuli to allow it to continually adapt and progress.<\/p>\n\n\n\n

That includes a power stimulus: your ability to overcome resistance in the shortest period of time (e.g. jumps and power cleans for 1-3 reps); a speed stimulus: your ability to move lower load for speed, generating fast muscle contractions (e.g. sprinting and barbell cycling; and a strength stimulus: your ability to overcome resistance to lift weight for a given amount of time or number of reps (e.g. a 3 to 5 to 10-rep max).<\/p>\n\n\n\n

NS:<\/strong> Increase instability by using earthquake bars, rhino flex bars or bamboo bars. Similar to using fat bars, these will stimulate the body to recruit different muscle fibre.<\/p>\n\n\n\n

During the lifts, your actual loads might be lower, but when you switch back to a normal barbell it will be easier \u2013 especially good if you\u2019ve hit a bit of a wall with your training. <\/span><\/p>\n\n\n\n

13. Think about it<\/h4>\n\n\n\n

NS:<\/strong> Visualisation is a powerful technique to improve your lifting. By thinking how the lift feels and how you are going to move it helps the brain reinforce and improve neural connections.<\/p>\n\n\n\n

Close your eyes, imagine what the bar feels like and what your perfect movement would be. Repeat, and mentally add weight to your bar.<\/p>\n\n\n\n

14. Enter the compound<\/h4>\n\n\n\n

HL:<\/strong> Multi-joint patterns yield more muscle contractions\/co-contractions, therefore requiring higher levels of tension. Compound movements such as a heavy sled push\/drag or a loaded carry will improve both strength and stability.<\/p>\n\n\n\n

When integrated alongside more traditional compound movements such as the hinge, squat and lunge patterns \u2013 together with pull-ups and dips \u2013 they will give you a great framework to build power, strength and quality muscle tissue.<\/p>\n\n\n\n

15. Create strong connections<\/h4>\n\n\n\n

NS:<\/strong> You are only as strong as your weakest link, and for weight lifting that\u2019s especially true. Ensure you have a balanced body by working your neck extensors, lower trapezius, hips and so on.<\/p>\n\n\n\n

Doing so will give you greater deceleration\/counter force strength, which will also prevent injuries.<\/p>\n\n\n\n

16. Prioritise perfect form<\/h3>\n\n\n\n

FM: <\/strong>True strength is about having complete mastery over the weight you\u2019re lifting. If you\u2019re not \u2018owning\u2019 the weight, all you\u2019re really doing is recruiting the power of momentum. More importantly, poor form can lead to short-term injuries and long-term problems.<\/p>\n\n\n\n

Leave your ego at the door and take technique seriously. If you\u2019re not sure about a certain lift, consult a PT to help you nail the basic movement pattern. <\/span><\/p>\n\n\n\n

17. Address your issues<\/h4>\n\n\n\n

NS:<\/strong> If you have an injury, sort it out. At some point it will come back to haunt you. So many people train around an injury or a site of pain, rather than rehabbing it correctly.<\/p>\n\n\n\n

That is only a temporary measure, because as soon as it is stressed it will usually break or create bad movement patterns.<\/p>\n","protected":false},"excerpt":{"rendered":"

From emphasising the eccentric to exposing yourself to heavier loads, we asked a panel of strength specialists for their favourite get-strong protocols<\/p>\n","protected":false},"author":20,"featured_media":5970,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[1],"tags":[182],"yoast_head":"\n17 ways to boost your strength | Men's Fitness<\/title>\n<meta name=\"description\" content=\"From emphasising the eccentric to exposing yourself to heavier loads, we asked the experts for their tips on how to boost your strength\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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