If you want to get stronger with lifting weights, you have to have some idea of what you’re doing. You can’t just walk in a gym, do some random exercises for some arbitrary number of reps and actually see results.
The good news is, if you’re wanting to lift weights to get stronger, you’re already on the right track. If you want to improve yourself at a sport or if you want to be strong just to be strong, getting stronger with lifting weights is the only way to go.
Use Heavy Loads to Get Stronger With Lifting Weights
You can improve both your speed and strength output with heavy resistance training faster than any other method. I’m not big on speed ladders, kettlebells or TRX straps when it comes to developing power and speed. In my opinion, these methods are okay for certain applications, such as someone who just wants to lose a few pounds.
If strength is your goal, there’s nothing better than doing some heavy sets of 2-5 reps with a few minutes of rest in between. That’s how you get stronger with lifting weights.
Keep Your Strength Training Simplified
There’s no need to get too complicated. Sure, you can throw in some creative set/rep schemes such as wave loading to keep things interesting. But if you’re getting away from low rep sets with long rest periods, then you’re losing sight of your goal.
Here’s a quick example of what a typical workout would look like if you want to get stronger with lifting weights:
- Back Squat-6 sets of 3 reps. 5 minutes rest
- Incline Bench Press-6 sets of 5 reps. 3 minutes rest
- Weighted Chin Ups-8 sets of 2 reps. 5 minutes rest
The Rules to Getting Stronger With Lifting Weights
So here’s the breakdown that shows you the method to the madness. Each set should be no more than five reps. Reaching failure within five reps means you will need to use a heavy weight. Using a heavy weight will force your muscles to contract almost as hard as they can. This is how you build power and speed.
Now that is common reasoning, but what about the other parameters in the above example? How do you know how many sets to do and how long to rest?
These answers we get from research and experience. The field of strength and conditioning tells us that the fewer reps per set you do, the more sets you should do and the longer the rest periods you should use.
How Many Sets Should You Do?
There is a volume threshold for making the body get stronger with lifting weights. This is known as the law of repeated efforts. Six sets is the minimum for strength gains.
Why Such Long Rest Periods?
You need the long rest periods because both the muscles and the central nervous system need more time to rejuvenate before the next set because of the maximal effort you had to exert.
If you’ve never trained this way before, using such long rest periods may seem ass backwards to you. Most of the general fitness protocols out there use minimal rest. You have to realize that is for body composition training, i.e. fat burning.
When you want to get stronger with lifting weights, you want to allow your muscles plenty of time to recover so that you can comply with the law of repeated efforts while doing such strenuous work.
This is a basic rundown of the principals you need to know to get stronger with lifting weights. You shouldn’t worry too much about getting advanced with it if you’re just starting out. You should be able to go to they gym with this knowledge and execute an effective workout. Provided you know how to do the exercises, but there’s always YouTube for that.
I hope you gained some confidence and motivation from this post. Let me know what you think in the comments.