Hey Stronger Fam!
If you’re reading this, you’re probably interested in getting stronger.
If not…..WTH are you here. JK keep reading please!
As we age, building/holding on to muscle and getting stronger requires more focus. Because of science and crap. Anddd there’s some missing ingredients we need to tackle to make this “dream” become a reality.
The ingredients?
Intentionality, practice, and progressive overload.
Let’s go!
1. Intentionality
First up, let’s talk about intentionality. This means you’re not just going through the motions >>> you’re actually aiming for something every time you step into the gym. Set clear goals that inspire you.
Everyday there needs to be a reason you step into the gym. Remember, aimless workouts yield aimless results!
Not sure where to start? Hit me up, I’d love to help.
2. Practice
You’ve heard practice makes perfect?
Hogwash! Purposeful practice yields permanence (apparently “yield” is the word of the day). Consistency is your best friend. Simply put, you have to show up regularly to see changes in your strength.
Just like trying to nail that next golf swing or bake a killer soufflé, repetition builds muscle memory and teaches your body what to do.
Side note: Strength is a neuro thing. You need to improve coordination, comfort, and technique to get stronger. Not just muskles.
3. Progressive Overload
Now for the meat and tatters……progressive overload. This is where the magic happens!
What is it?
It’s all about gradually increasing the demands placed on your muscles to stimulate growth. Here’s a few examples on the “how.”
- Increase the Load: Add more weight to your lifts.
- More Reps: Push yourself for those extra repetitions.
- More Sets: Do an additional set to maximize your effort.
- More Tension: Experiment with tempos and hold positions to increase intensity.
- More Frequency: Train each muscle group more often.
- Reevaluation: Regularly assess your progress to ensure you’re on the right track.
Okay, ingredients are marinating in the pot. Now let’s stir.
Putting my glasses on (cue Revenge of the Nerd music).
The SAID Principle
This stands for Specific Adaptation to Imposed Demand. This means your body will adapt specifically to the demands you place on it. So, if you want to get stronger, you have to challenge yourself in ways that promote strength!
Andddd do the thing you want to get stronger at.
Why Should You Care?
These principles are your bread and butter (apparently I’m hungry today) for making real, lasting gains. The gym shouldn’t feel like a temporary hot spot; it should be a place where you constantly evolve and grow.
Here’s Your Prescription:
- Always Aim to Progress: Try to improve through one of the methods mentioned.
- Progression in Increments: When increasing weight or reps, aim for 5-10% increments to avoid injury and maximize adaptation.
- Quality Over Quantity: Doing more is not always better. You don’t just add load and sets for the sake of “maximizing.” We want quality reps and lifts for good carry over.
NO JUNK VOLUME.
And don’t snub your nose. These principles are for everything from beginners to seasoned vets.
Want to dive deeper into these topics? Check out my Build Not Break Podcast, where I explore these concepts in detail and share tips to help you along your fitness journey. Listen [HERE].
Not sure how to personalize this to you? Reach out and we’ll book a call today to get you feeling better, moving better, and above all getting stronger.
Strongfully,
Doc