Learn How To Gain Strength And Break Plateaus

KEYS To Gaining Strength

When it comes to getting stronger, we have all heard the basic principles. Generally, between 1-6 reps is the range for strength, 8-12 for building muscle and 12+ for muscle endurance. One of the common faults seen in strength development for athletes is to only work within the range of 1-6 reps.

To some people that may sound crazy! Why should I work outside of that rep range if I want to get stronger? The answer is periodization: this means over time switching up your training plan. Your body is smart and adapts quickly, so if you keep doing the exact same thing results will slow down and you will start to hit strength plateaus. Additionally, strength training is very taxing on your central nervous system so it is important to give your body a break.

Why Volume?

Volume training is great for strength athletes. It helps to improve your conditioning and can help to drive up your numbers when you are ready to start peaking. Volume training creates hypertrophy which is needed to build muscle. Putting on more muscle will help you lift more weight. Plus if you can drive up your rep maxes, when you go back to your strength phase it will be easier to start breaking new one rep maxes i.e. gaining crazy strength.

Why I Use These Principles

Currently, I weigh around 180 pounds I have a max Deadlift of 699.9lbs, Squat 551lbs and Bench 352lbs. I have used these principles to cycle my training in order to hit my max numbers. I will continue to use these principles as I train for Nationals in the Canadian Power Lifting Association.

Check out the video below and learn how to gain strength.