By Josh Bryant ProSource
Socrates said, “Know thyself.”
To maximize strength and muscularity and minimize body fat, no truer words have ever been spoken. At the same time, however, people sometimes get caught up with just looking at set, rep, and exercise schemes, while their unexamined training program is not worth performing.
With that in mind, we must realize that there are other factors we can look at and take advantage to expedite gains. That’s exactly what we are going to do today.
Leaving no stone unturned, we will look at a dozen strategies, in no particular order, that will help you maximize size and strength.
The Dozen Strategies
Use Visualization Strategies
Studies on athletes in a number of sports show that visualization strategies enhance performance. Arnold Schwarzenegger has talked about how, before he trained his biceps, he envisioned them as large mountains with tall peaks.
Visualize daily using mental imagery training for 15-20 minutes. Relax and envision yourself succeeding. Make your visualizations vivid; get senses involved like smells, noises, whatever. The more vivid, the more real. Perception is reality and science has proven, without a doubt, that the nervous system cannot tell the difference between a real and imagined experience.
Set a goal; see yourself achieving it daily.
Approach Training with a Definitive Purpose
The gym is not a social club and neither is the ride over. Lay off the cellphone, put on some tunes and walk in the door ready to slay some heavy pig iron.
If you are constantly worried about what everybody else is doing, you are not focusing with the laser-like precision needed to maximize gains. Often, people will ask me about so and so’s poor form. I never have anything to say becuase when I train I do not see human beings, I see silhouettes. I don’t notice.
Your mission needs to become pig iron submission NOW!
Keep a Training Journal
If training is important to you, it needs to be written down. Virtually every coach and success guru believes in the power of a written inventory.
Pain and Pleasure are Compasses for Decision Making
The self-help teachers are right: state all goals in the positive. The subconscious operates in the positive.
Associate your hard work with the pleasure of achieving goals, not with any type of pain or negativity. If you are on a diet, envision how you will look and feel as you achieve the body you desire, don’t focus on the fact you are no longer a regular at Mickey Ds.
Discipline is one of life’s greatest pleasures. What greater pleasure than controlling your own destiny?
Set Clear, Definitive Goals
Simply getting stronger is not sufficient, deadlifting 500 pounds for the first time is. Goals must be specific and measurable.
Vary Grips and Stances
Numerous studies show that by altering stance and or grip width, the activity of the muscles involved changes. Instead of consistently trying to reinvent the wheel, try some of your favorite movements with a different grip or stance.
Try squatting close stanced, try bent-over rows with a reverse grip, try conventional deadlift instead of sumo deadlifts; the possibilities are endless.
Take Caffeine Prior to Training
An overwhelming amount of research shows that caffeine can help lifters enhance limit strength, increase pain tolerance during intense exercise, and improve muscle endurance. Use caffeine 30-60 minutes prior to training.
Many pre-workout supplements contain caffeine (usually in 200 mg or 250 mg doses) and excellent choices include BioQuest’s hormonal support/performance optimizer AndroFury or the newly amped-up energy/diet support breakthrough BetaStax Elite, also from BioQuest. If you’re on a tight budget, go with ProSource’s Extreme Caffeine, which adds 250 mg of L-tyrosine for enhanced focus. Take 100-300 mg of caffeine 30-45 minutes before training.
Put on the Right Music
You probably aren’t hitting PR deadlifts listening to Elton John anyways, but a 1996 study showed grip strength increased when listening to stimulating music (Perceptual and Motor Skills: Volume 83, pp. 1347-1352).
Train to music that motivates you! If your gym is playing elevator music bring an iPod.
There is No Such Thing as Failure, Just Results!
Crisis produces opportunity. If your glutes are weak and you cannot lockout a deadlift, you are fortunate. You have identified the problem and now you can eliminate it. Diagnosis of a problem leads the way to a solution. View the glass as half full.
Learn from your Mistakes
“Every wrong attempt discarded is another step forward,” said Thomas Edison. Learning what to do is important, so is learning what not to do.
Supplement with BCAAs
Countless studies confirm the efficacy of BCAAs with aid in recovery from central and peripheral fatigue. BCAAs are a great intra-workout supplement. Try Mega BCAA from ProSource, which provides premium-quality aminos in the preferred 2:1:1 ratio (leucine/isoleucine/valine) and comes in two convenient formats, capsules and powder.
Stop Static Stretching
Static stretching prior to any activity that requires maximal force production or rate of force development is not recommended. Numerous studies have shown that explosive power and force production decrease post static stretching. Dynamic stretching is the preferred warm-up protocol to maximize strength and explosive power. Save your static stretching for post workout.
One Last Supplement Suggestion
When it comes to increasing strength, the granddaddy of all supplements is creatine monohydrate. We could go on all day about the hundreds of clinical studies that have linked creatine supplementation to strength support. Creatine works, and the best creatine of all is Creapure brand creatine monohydrate from alzChem Labs in Germany, as found in ProSource’s Creatine Monohydrate. End of story.
Final Thoughts
To maximize results, we have to look outside of the traditional recommendations. It’s time to make these dozen strategies start working for you and take your strength levels and physique to the next level.
Source: http://www.prosource.net/content/art…-stronger.aspx
