One of the biggest dilemmas of strength training is how to increase strength without worrying about injuries. We all know that lifting heavier and heavier weights can take a serious toll on our health and body. This also slows down the gains or sometimes, even stop the gains. Your aim is to gradually increase your strength, while keeping your body in good condition, and we all know that getting fit and stronger should be simultaneous with staying healthy. So, a sustainable training plan is necessary, without getting injured or completely burned out.
Follow a few easy tips, and you will surely thank yourself.
1. Partial Movement Training
Although many of us have always been taught to lift and move with full range of motion, you might want to consider partial range of motion in your strength training. Partial movement training will allow you to train the lift frequently, build up weaknesses, and make you handle heavier weights gradually. The correct and appropriate way of partial movement training will reduce your recovery time and help in the prevention of injury.
2. Stop Relying On Specialist Programs
You must understand that most of the specialist programs for increasing lifts are quite intense, brutal, and directed towards one particular lift. If you use these routines, do not hesitate to get the basics done first and done right. You should restrain yourself from running from one program to the next. It is advisable to hit these programs only two to three times a year.
3. Do Not Forget To Regularly Deload
Always understand the importance of “deloading”. Remember the mantra: “You don’t get stronger just through training; you get stronger through recovery.” In strength training, follow a simple trick: “Know the stimulus, i.e. training, and remove the stimulus, i.e. rest.” If you hit overdo the stimulus and not remove the stimulus enough, your body will get overtraining or face an injury; both of them are harmful. This is the reason you must learn to deload decently. To begin with, start with the basic concept of a week of reduced volume every four to six weeks, and tweak wherever necessary, as per your standards.
4. Emphasize More On Training Than Tests
There is a reason why it is called a training program and not a test program. While you are training yourself, it is a calculated step taken towards a particular goal or a set of goals. A test day is only an assessment of where you stand with respect to your goal. Therefore, you must always prioritize training over tests. Make sure that you are training most of the time rather than testing yourself with respect to the goal you are striving for. While you train yourself more, you will definitely realize that it is helping you speed up yourself to the goal you desire.
5. Work On Speed And Variety
Squatting is not old school; it is actually the secret to get you stronger all-around. Training the same lift daily can not only get taxing for the body but also lead you to hit a wall in terms of your body and weight you are lifting. So, from time to time, do not forget to squat. Also, learn more about the conjugate method. This method will help you bring small variations in the primary movements; this could be a different style of squat or a bar, or even some combinations of the two. Repeat this every few weeks and allow the body to force itself to adapt.
This also helps in incorporating speed work. Train yourself to lift sub-maximal weights in maximal speed. You may add bands and chains, which will help to teach acceleration, build techniques, increase the rate of forced development, and improve the explosive strength. These dynamic sessions along with a maximal session in a week will help you lift with a certain frequency without getting your body fatigued.
6. Bring Variations On Your Road To Progress
Often, you tend to forget this very important point: Continuous and consistent progress can be achieved by managing the increase in the intensity of the training. You should always remember that intensity can be defined as the average power, average power is nothing but the force multiplied by distance and divided by time. In simple terms, this is actually the amount of work you do in the time you do it in.
There are a few ways to increase the intensity:
- Increase the weight
- Increase the reps
- Increase the sets
- Increase the amount of work
- Increase the difficulty of exercise(s)
- Decrease the rest
It is beneficial to remember these six tips, while you are on strength training. This will only help you with the training but also keep you free from any kind of injury.