When it comes to accomplishing goals, understanding the cause and effect relationship is fundamental. Just because you want an end result urgently, doesn’t mean it will come any faster.
When it comes to an athletic endeavor, however, we want the outcome instantly! Well at least I do. Right after we after we manifest the thought, we want it right then and there.
That’s not how it happens, unfortunately, especially when talking about increasing one’s strength. This is because of the complex processes of muscle tissue damage, recover, hydration etc. These processes along with consistency and massive action will get you what you what you want. Why is it when it comes to our health, we expect the universe to move the hell out of the way, and hand over what it is that we want.
That tendency we have when looking to improve our health, aesthetics and increasing our strength is literally poison. Expect maximum results for minimal time spent invested. Instant gratification is what usually transpires through the minds of the many people. As you can probably tell it’s not a winning formula and can ultimately lead to confusion and eventually disappointment. Anyone can wish and want, but not everyone can put in the required steps that it takes to really build something successful.
This instant gratification mentality transpires through the minds of the many people and tricks them. This is definitely not a winning formula and can ultimately lead to confusion and disappointment. Anyone can wish and want, but not everyone can put in the required steps that it takes to really build something noteworthy.
There are so many ways to get stronger there is the Texas method, Smolov, Sheiko, Bulgarian method, your method, my method, your mom’s method etc. But one truth will remain regardless of your choice of regime you will do, is that you actually have to expect a large amount of work to be done and no time for bullshitting around.
You ready? I am ready, so if we are on the same page, let’s get down to it!
Prerequisites you will need to get stronger faster:
–An exact goal and deadline: Pick an exact date on the calendar that you can circle and program your training accordingly, so that when the time comes to hit that goal, it won’t surprise you.
–Some heart: This boils down to your belief systems and your overall philosophy of how you walk around day to day.
–And last but not least, and the MOST IMPORTANT some BALLS of STEEL: If you are already thinking this is an injury waiting to happen, close out of this post right now. Getting strong fast is not for everybody. That’s all I’ll say.
Some programs have received awesome recognition for producing mind-boggling results. Claims have been made that people have increased their one rep maximum efforts in lifts by as much as 100 pounds to their squat within just a couple of months. That is an extreme and outlier example, I mean this is coming from an advanced lifter as well. You have to really want that 100 lbs in 12 weeks. You do not have to make that big of a jump, but 20-30 lbs pounds should be something everybody should strive for.
These claims are almost impossible to believe and sound kind of far-fetched, but this is only because of what we perceive as actually possible to achieve.
Know what kind of person you are. Are you a program hopper? When you see a shiny object or the latest gadget do you run towards it thinking it will give you something that hard work won’t? Is it hard for you to stick to something? Then you should avoid this and scratch gaining strength quickly off your list as soon as possible to avoid potential let down.
Maybe used to train one way and it got you awesome strength increases but you have plateaued, it may require simple change in routine. This means pushing your ego to the side, saying you are wrong not from an emotional standpoint but truly giving up what you were doing previously because it was not working.
Olympians are the best athletes in the world. They are the elite of the elite. Yet many of the collegiate and even professionals that have not made it to the world class stage have the same build, status and at times mentality as these World class athletic overachievers.
Separation, between the olympian and the amateur comes at the point of visualization. The ability to see yourself performing, lifting, pulling, throwing, having the desired outcome of an event comes at will for this elite athlete. If you closed your eyes and visualized yourself performing the act under a brain scanner the same neural pathways used to activate the muscles used during the lift are just as engaged as they are when you are moving the actual weights. Years of practice go into this skill unconsciously as these athletes are kids and are just imagining what they want to do and actually believing that they 1) have control over the event and 2) are actually are going to achieve what they set in their minds.
Years of practice go into this skill some unconsciously as these athletes are kids and are masters at just imagining what they want to do and actually believing that they 1) have control over the event and 2) are actually are going to achieve what they set in their minds.
These athletes now have the luxury of having countless tools at their disposal. The most useful are sports psychologists and visualization coaches aiding them in their quest to pursue their goals. Why don’t the rest of us, use this goal?
What is realistic? Whatever you mind can perceive. I want you to do an exercise with me really quickly.
If you are a strength athlete (Power lifter body builder etc.) I want you to look someone up who is world class and in the same weight class and compare their numbers to yours. This maybe a real eye opener as to what it takes to get to an elite level. Be completely objective about this. It will help you in the long run.
Look at them, is their profile that much different than yours? Does there muscle look more ripped, more powerful, more athletic? Look at a couple of the top athletes in your particular field and ask yourself honestly, do you match up well.
If you do not quite match up, then you have work to do. For me, I just hit a huge PR in the back squat after being plateauted at 500 for some 2 odd years. I compete in the 181 lb weight class for the USPA. I looked at world class lifters and worked towards their numbers. After all they are my age and my weight, in my division and then reverse engineered the result.
SHOCKING YOUR NERVOUS SYSTEM:
Contrasting training: I have done this while training my vertical jump for years. The concept is simple. Overreach and train your body to move with heavier weights than your CNS, muscles and bones are ready before they are ready. And then using just your body weight do the same motions and feel the difference.
UNRACKING HEAVY ASS WEIGHTS:
Just by simply unracking a weight that is more than your max just gets you mentally puts you in a state that allows you to feel as if you are going to lift the weight without actually lifting it. This is a bit of foreplay but by simply having the confidence to stand up the weight gives you a bit more of a confidence boost and puts you one step closer to actually lifting that weight.
The amount of volume in my definition is a specific amount of work done over a period of weeks, months and years. I do not have the regular meaning where it is thought about in the context of simply volume in a workout or within a set.
I think it is vastly underestimated when it comes pushing out big numbers on the big 3 lifts. If you think that lifting big amounts of weight comes from lifting weights one or two times.
The amount of weight that you should be lifting 9/10 times while training should be 70% or more of your one rep max, if you are looking to increase strength in a timely fashion. The exercises performed under this loading should be done obviously with integrity and not with your ego.
The only circumstance you would want to lift less than a 70% load is when you are actually deloading or doing an active recovery where you are simply working on the range of motion on competition specific movements.
There is no set time that strength gains, performance gains, and visual gains can come in. There is, however, a set time that it takes to learn the principles, frameworks and the know-how as far as keeping yourself consistent in training, pushing in training and adequate rest times as well as nutrition that allows for significant strength gain, and a lot of the time that takes years.
Most of the strength increases that will come quickly or in the long term come as a distinct decision that you are ready to progress in all levels. When you see someone who is around the same athletic profile as you, you can reverse engineer what has worked for them and fill in the blanks for yourself.