How to Get the Strength & Power to Lift More Weights

Muscle size, or hypertrophy, is a sign of strength.

Once you have a foundation of fitness, you may want to further increase your strength. Taking it to the next level requires careful manipulation of variables including frequency, intensity and volume. Volume refers to the number of sets and repetitions as well as the amount of weight you're lifting. To increase your strength, you need to both recruit more muscles and make those muscles ready to do the work. Increases in strength mainly occur from repeated exposure to high external loads. Follow an appropriate progression, and you will minimize your risk of injury while maximizing results.

Instructions

1. 

   Assess your current strength. Determine your one-repetition maximum for each of eight to 10 exercises targeting major muscles. To do this safely, find a weight that you can lift 10 times. Use either machine weights or free weights. If you truly tire at 10, you have lifted approximately 75 percent of your one-rep maximum. If 100 lbs. is your 10-rep max, your one-rep max is 133 -- 100 divided by .75 equals 133. Calculate your predicted one-rep max for each exercise.

2. 

   Use a partner for safe heavy lifting -- and motivation!

   Plan to progress every session. Always warm up with a light set, then lift 80 to 85 percent of your estimated one-rep maximum. Perform two sets of six to 10 repetitions for each exercise. Allow two minutes of rest between sets. When you're ready for more, progress by manipulating one variable at a time. Increase the weight, increase your lifting speed, reduce your rest period, add another set or increase your lifting speed.

3. 

   Massage can facilitate recovery.

   Rest and recover. The more intense your strength training becomes, the more you need rest for the muscles to repair and grow stronger. As you increase your volume of exercise, you reap gains by decreasing your lifting frequency. If you started out lifting three days a week with 48 hours of rest between, go to twice a week with 72 hours of rest between working the same muscle groups.

4. 

   A fruit smoothie made with milk, yogurt or whey protein powder is post-workout fuel for recovery.

   Fuel muscle growth. You need lean muscle to gain strength and power. The key to gaining muscle mass is to consume more energy than you expend while you focus on high-intensity resistance training. Drink plenty of water throughout the day and during exercise. Consume a protein-carbohydrate snack within 30 minutes of the end of your workout to enhance recovery and muscle growth. Eat protein with most meals and snacks. Eat five meals or mini-meals a day for optimal gains.

5. 

   Cross-train for fun and results.

   Cycle your training. Athletes "periodize" their training; to get the best results, you should, too. Progressively increase your training overload for three weeks. Every fourth week, allow your body more recovery by either lightening your weights significantly or by cross-training and leaving weight training alone for the week. You'll come back fresh, excited and able to make more gains over time with less risk of injury.

Tips & Warnings

• To reduce the risk of injury, check with your physician before beginning any exercise program. Consult a certified personal trainer for proper technique before attempting any new exercise.

References

• "NSCA's Performance Training Journal"; Rest and Recovery: The Forgotten Component; Keith E. Cinea; April; 2005
• "Strength and Conditioning Journal"; Personal Training 101: Program Variables and Design; Dan Wathen and Patrick Hagerman; June; 2010
• "Strength and Conditioning Journal"; Model for Progression of Strength, Power, and Speed Training; Tyler Kirby, Travis Erickson, Jeffery McBride; October; 2010
• "IDEA Fitness Journal"; Tailoring Nutrient Intake to Exercise Goals; Phil Block and Len Kravitz; September; 2006