As an avid lifter, your are almost always trying to up your strength quotient through various techniques. Though such techniques can be highly effective in enhancing your strength in the gym, there’s a lot more you can do in the rest 23 hours of the day when you are not in the gym.
Here are some great tips that can help boost your strength outside of the gym:
Tactic #1: Stretch Daily
In order to be really strong you need to be flexible as well as mobile. If you do not have adequate flexibility and mobility, your muscle will lack power and strength and will be more prone to injury.
What Does Strength Mean for a Bodybuilder – As far as bodybuilding is concerned, true meaning of strength is to be able to life weight under control through a full range of motion, while keeping the form correct through the rep. There’s not point in being strong in just one specific part of the movement.
This is clearly evident when you see a lifter struggling to get up while squatting. This is largely because of poor hip mobility as it kills power when you drive upwards. The idea is to fix the hip problems and this will help boost your power or strength. You must try to do stretching exercises daily in order to take your strength building efforts to the next level. Try to stretch for at least 15-20 minutes every day.
Tactic #2: Supplement with Creatine HCl
Nothing matches up to the benefits of creatine when it comes to enhancing strength. This supplement is known to increase ATP resynthesis during the workout by saturating the muscle cell. The net result in improved strength and endurance.
But if you are thinking that ever so popular creatine monohydrate (CM) is your best option, you need to think again. This is because much of CM struggles to bypass the acidic environment in the stomach. Thus, a lot of it is wasted in the digestive track and remains unabsorbed by the muscles. This problem is solved if you take premium Creatine HCL since it’s formulated to stand harshh acidic environment in your stomach. What it means is that your muscles get a better dose of creatine where it begin enhancing your strength.
Tactic #3: Stay Hydrated
Hydration plays a pivotal role in maintaining your strength. Your performance can go down by as much as 80% when you are dehydrated by as little as 10%. This might come as a surprise but it’s a fact. Not just this, dehydration can also affect your ability to lift heavy weights as well as your endurance for reps.
In order to avoid dehydration you must try to have at least 4-5 liters of water every day.
Tactic #4: Get Adequate Sleep
If you are a pro or lift heavy you need to give your body enough rest. More importantly, your central nervous system requires ample time to recover. This is because it engages all of the muscle fibers during intense bouts of strength training.
Ideally, you must get at least 7-8 hours of sleep every night. Here are some tips to get some good sleep:
- Avoid having coffee within 6 hours of bedtime
- Try to read a book for 20-30 minutes before going to bed
- Take a cold shower before hitting the bed
- Turn off all electrical devices including your cell phone and TV
- Draw the curtains and make your bedroom pitch dark.
Tactic #5: Eat for Strength
You must ensure that you are having all the right foods. If you do not consume enough calories, you will not be able to grow your size. Try to get enough energy for your body. Aim for 1-1.5 g of protein per pound of bodyweight and 2-3g of carbohydrates per pound bodyweight on a daily basis. It’s also important to include healthy fats in your diet since they are important for the production of testosterone or your strength hormone. Thus you must include foods like avocados, salmon, coconut oil, olive oil, olives etc. in your diet.