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Build a Stronger Body – 5 Ways to Get Stronger

One of your top two goals should be to “get stronger.” While there are dozens of ways of getting stronger, one of the best ways is through progressive resistance weight training. If you've been in a gym more than once, you undoubtedly have seen some stupendous exhibitions of strength. Those men and women didn't get that way without hard work.

In short, it takes some effort to build strength!

However, I have boiled down a weight workout that utilizes compound exercises to get the biggest strength-building bang for the buck. How? Powerlift!

Now I don't mean to suggest that you attempt “single rep maximums.” No, this is not a powerlifting competition! However, you can learn a lot by watching how powerlifters and other strength athletes (i.e., Olympic weight lifters, wrestlers, and track and field athletes like shot putters and discus throwers). How do they get so strong and powerful?

They train hard using a short list of overall-body exercises. Here are the 5 exercises I suggest you master in order to build strength quicker than you could ever imagine.

Squat. The “King of all Exercises.” This one will build strength and muscle mass faster than any other exercise. It stimulates muscle growth and strength over the whole body, not just the legs. This is the Number 1 exercise in your training regimen.
Deadlift. Also know as “deads,” the deadlift is the second powerlifting movement to add to your strength-building arsenal. Deads use virtually every muscle in your body, including the quadriceps, lower back, traps, lats, delts, triceps, biceps, forearms, calves, hips, and glutes, not to mention all of your core muscles (did I leave anything out?) — in short, they are the second-best exercise you can do to not only improve your strength but also your size and speed.
Bench press. “Benches” are the number one upper body exercise. They work the pectorals, delts, triceps, and core. You cannot find a better overall upper-body exercise you can do with a barbell or dumbbell!
Bent-over Rows. These build the entire upper back, including the lats, traps, and inner muscles of the back, as well as the rear delts, biceps, and forearms. They build strength and size in terms of thickness and width.
Military Press. Also known as overhead presses, these build core strength, in addition to delt and arm strength. They're best used seated on a bench, but if you want to build explosive power, do some “clean and jerks” by bending over a barbell and lifting from the floor to the shoulders in one movement, and then overhead in another movement. Repeat.

These 5 exercises not only make up the core of a sound strength and muscle-building program, but they could stand on their own as a complete workout all by themselves.

Do 3-5 sets of 6-10 reps for #1, 3 sets of 3-5 reps for #2, and 3-5 sets of 5-8 reps for numbers 3 through 5. It's best to limit your strength training to 3-6 weeks at a time, followed by a less extreme, “maintenance” or mass-building phase for 3-6 weeks.

Bill is the author of many fitness and muscle-building articles and has over 30 years experience in the field. He is the publisher of Muscle-Build.com, the premier web resource for bodybuilding, fitness, nutrition, exercise, and recovery methods. For a complete muscle-building program, take a look at his Hardgainer Manifesto system.

Reading time: 2 – 3 minutes

Stretch Workout To Get Stronger

You will be able to recover more quickly and become stronger with a good?stretch workout.It is a common myth that stretching out before a workout will keep you from hurting yourself, but it turns out that the opposite is true.

Researchers from the University of Hawaii-Moana studied over a thousand marathon runners. Results of this study revealed that stretching prior to a workout increased chances of sustaining injury. Runners who waited to stretch until after the marathon were just fine, but those who stretched before the marathon increased their risk of injury by 33%.
Stretching your muscles causes them to loosen and it removes tension on the joints, it also puts your muscle into a relaxed and resting state. After stretching, muscles are stretched out and this can be very dangerous.

Muscles need to contract over and over during exercise, and when they are stretched out they need to work much harder to contract effectively.

Warm up your body by moving, not stretching before strenuous exercise, then do the?stretch workout after you are done. Stretching afterwards enhances recovery and increases the body”s ability to travel through its range of motion. ?Stretching after your workout will help your muscles recover faster. Another benefit is that you will gain more strength this way than if you stretch beforehand. You can increase strength gains by as much as ten percent.

The muscles contract during exercise, which is a valid point that deserves being repeated here. ?Your muscles will stay in contraction for the first few hours following a weight lifting session. Until your muscles will not have recovered until they have returned to their original length instead of the contracted length.

By stretching out after a workout, the muscles get to recover much faster. Do a stretch workout right after your resistance training for the best effect.
Static and Dynamic are the two types of stretches, do the right kind of?stretch workout. Static stretching is the best to boost muscle recovery after an intense workout and increase strength. When it comes to stretching, this is the most accessible technique. ?All you need to do is hold the stretch for 30 seconds to a minute. Be sure to take nice deep breaths and relax, stretching feels good.

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