You might be able to turn heads in the gym with your bicep curls or lateral raises, but if you want to really wow them with your strength (and not just get big), then it’s time to focus more on compound, multi-joint movements like bench presses, back squats and deadlifts. Getting stronger is not a fast process; building muscle takes time, dedication and consistency. That said, there are some tricks you can use to make your gains happen a little bit faster than they would otherwise. Max Posternak, founder of Gravity Transformation and a popular strength-training YouTube channel, has shared 9 tips for gaining strength faster.
One tip that Posternak highlights is eccentric overloading, which involves making the last few repetitions of a rep more difficult by increasing the tension on the muscle during the stretch (and not just the contraction). This causes the muscles to fatigue faster and force them to recruit additional fibers.
Another tip is to train every major muscle group 2-3 times per week (or more). This helps maximize the amount of work you can do in each session and the overall growth of your muscles.
Posternak also suggests adding a few sets of warm-up exercises to your routine. This will help your body prepare for the heavier workload and help prevent injury as you get stronger. Finally, he recommends getting enough protein in your diet. This will not only aid in your strength gains, but also promote recovery and prevent the build-up of lactic acid. Bli starkare