It is no secret to anyone that physical strength is not only a vital resource, but also ensuring safety and one of the criteria for a man's attractiveness. All men want to know how to become physically stronger, even if they don’t even talk about it loudly. But, unfortunately, only a small part takes any actions for this. In order to become stronger, it is necessary to develop all the muscles of your body. For the most part, muscle development is affected by proper nutrition and strength training.
Physically strong person
Let's get it right. Who is such a physically strong person? This is a man who can bring a bag to the 12th floor and protect his girlfriend in the late evening. Nature provides that instinctively women are attracted to power. Physical form is what saved our ancestors from certain death thousands of years ago, and now helps us to feel more confident in the conditions of a modern city.
Proper nutrition
The nutrition of a person who cares about the development of physical strength should be balanced and proper. You will have to adhere to a certain diet and exclude products that either do not give an effect or lead to fullness. No matter how much a person attends weight training and pulls iron, he will constantly see the same numbers on the scales and wonder why the weight does not increase. As in any business, in nutrition it is necessary to have some understanding of what and how affects the body.
Food should solve the following problems:
- Contain enough calories so that the body does not feel hungry during the day. Feeling of hunger is the main enemy in the development of muscles. When the body needs resources for burning, it will begin to burn not only fatty layers, but also protein elements.
- Also, nutrition should affect the decrease or increase in total body weight. It all depends on the tasks. Mass gain and strength training are an integral part of becoming a beginner strongman.
- Nutrition should reduce fat and increase muscle mass.
- Also, nutrition affects the hormonal background. In order for the development of physical strength in men to proceed quickly and efficiently, the male hormone testosterone must be released.
Muscle training
In addition to proper nutrition, which is 30 percent success, you must remember to exercise. It is advisable to conduct classes in the gym and with the trainer, but if for some reason this is not possible, you can use a set of home exercises or join the movement "Workout". It is also important to remember that any strength training is traumatic, and it is advisable to correctly plan the training before proceeding.
Training may vary depending on what interests you more - relief or strength. Physical activity in these cases will be fundamentally different. If we talk about strength, then the main rule applies - it is better to do fewer repetitions, but with more weight.
Each exercise is responsible for working with a particular muscle group. Conventionally, muscle groups are divided into belonging to a part of the body: arms, back, chest, abs, legs. Training is built in such a way that each muscle group is worked out every other day. A day of work is a day of rest. This is the best workout option, as many trainers say.
Additionally, amino acids and protein can be obtained from special sports nutrition. Many people confuse sports nutrition with the so-called chemistry, or anabolics, but this is a completely different story. Sports nutrition - these are the same nutrients that can be obtained by eating chicken breast or a glass of milk, only in dry, powdered form. They do not harm health and do not change the hormonal background, but they help strengthen muscle mass.
Exercise machines or free weights
Many athletes mistakenly believe that preference should be given to deadlift, bench press and squats with a barbell, and then the question of how to become physically stronger will disappear by itself. This opinion is erroneous because each person has a very individual body structure, and deadlift, for example, should not be categorically done to people with weak back muscles. First you need to train them, but you can do this with the help of pull-ups and simulators.
A beginner who has just arrived in the gym should give preference to exercise equipment, if only until he normally pumps stabilizing muscles. Exercise machines are designed to give maximum load, eliminating the possibility of injury. On the simulators, a muscle corset, stabilizers are formed, and the technique of basic exercises is also being worked out. After two to three months of active training on simulators, you can move on to free weights.
The number of repetitions and weight
As mentioned above, when training on relief and strength, there should be different approaches. If you are interested in the question of how to become physically stronger, then remember: fewer repetitions - more weight. As a rule, athletes try to take weights in such a way as to make 10-12 repetitions of 3-4 approaches to the projectile.
Of course, there are pitfalls here too. To exercise even with large weights were effective, you need to pay great attention to the technique of execution. For beginners, the first time it is recommended to do more repetitions with less weight in order to work out the technique and bring the implementation of exercises to automatism.
Additional recommendations on how to become physically stronger
- Do not forget to eat right, and remember that you need to eat 1.5 hours before classes and an hour after, so that the training is most effective and absorb as much protein as possible.
- When recovering, the body builds up muscle mass, and this happens only in a sleeping state. Strengthening and muscle growth occurs in a dream, so you need to sleep at least 8 hours a day, it is advisable not to interrupt sleep.
- To avoid unnecessary injuries, use additional equipment, such as elastic bandages and other accessories. When working with very heavy weights, it is better to use special holding corsets for the back.
- Before training, there must be a warm-up. During the warm-up, it is necessary to warm up the muscles and body. A treadmill is great for this. The athlete’s body temperature is 37 degrees. In addition to warming up the muscles, it is necessary to stretch and stretch the joints.
Only through constant, heavy physical exertion and proper nutrition can we become a physically strong and healthy person.