Become strong 5. How to choose a training system

Whether your goal is to become physically stronger for exercise or simply to improve your quality of life, you need to develop a strength-training program. Using a program designed for bodybuilding will not produce the desired results; instead, you need a training plan that emphasizes targeted development of muscle strength. To understand this, study the following steps.

Free weights

Forget about exercise equipment. Dumbbells, barbells and kettlebells are everything. Free weight exercises activate more muscle fibers and are more effective.

Exercises should be performed with maximum amplitude. The more you stretch your muscles, the more muscle fibers you damage. Accordingly, during recovery you will receive greater gains.

Use basic exercises

In addition to the first point, your choice should fall on those exercises that involve maximum amount muscle groups. Simply put, these are exercises where you have to bend more than one joint. A good option These are squats, pull-ups, bench press. Conversely, biceps curls are not the best option.

Low number of repetitions

It may sound cliché, but to get stronger you need to lift a lot of weight. You should perform a small number of repetitions from 3 to 6, but do them to failure. If you work with light weights and perform up to 20 repetitions, you will develop endurance, but not the fact that you will become physically stronger.

Number of approaches

To compensate for the low physical activity of strength training, you should increase the number of approaches. Between 5 and 12 is optimal, and the exact number depends on the number of repetitions of the exercises, your goal, and your current fitness level.

Rest periods

Unlike bodybuilding, you should have more rest time between sets. You must fully restore your breathing, which means that the rest period should be at least 3-6 minutes. Some powerlifters take 15-minute breaks between heavy squats or deadlifts.

Follow the pace

When you lower the weight, you should do it slowly. Gravity works for us and reduces the load on the target muscles. To avoid this and give yourself an extra incentive to increase strength, you must carefully monitor the tempo of the exercises. For example, when you lower the barbell to your chest during a bench press, do it smoothly and carefully, do not immediately and quickly relax your arms.

Train more often

The more often you work on strength, the greater the effect you will get. For professional athletes, it is optimal to exercise at least 6 times a week, up to 2-3 a day. Although this level of stress is unacceptable for most, you should take it into account. However, keep an eye on your recovery; if your muscles are still sore from the previous workout, it is better to give yourself more rest.

Adviсe

• Also for best results important proper nutrition. you can read about how to eat properly before and after exercise.
• Sleep is no less important; 8 hours a day is your minimum.
• Stretch every time after a workout. The more you stretch your muscles, the more flexible your muscles will be. This means a gain in strength.
• Before power loads Always warm up, this will warm up your muscles and prevent injury.

Many people ask how make muscles stronger, what exercises, tips and recommendations there are, we will give you 10 basic principles so that your muscles not only grow, but also become stronger, since mass does not mean anything. Follow the advice in the article and you will be able to acquire the necessary muscle volume and strength to become stronger and healthier.

In this article you will find out how you can make muscles stronger , what are the principles, tips, methods and recommendations for this. They are suitable for both beginners in sports and professionals. Find out: how to make muscles grow.

Goal, motivation

To make your muscles stronger, you need to set a goal and constantly motivate yourself towards it, then the training will be better and give more effect.

Regular training

To make your muscles stronger, you need to train 3-4 times a week, more often if possible, but don’t skip workouts so you don’t have to start all over again.

Do push-ups at speed

To do muscles are stronger, you need to learn to do push-ups as quickly as possible in order to develop not mass, but strength and speed.

Quick pull-ups on the horizontal bar

To make your muscles stronger, perform 30 quick pull-ups on the horizontal bar and 3 sets, but do the pull-ups correctly.

Nutrition

Desire and a clear plan

To make your muscles stronger you need to have desire, even if it is not possible. No one has ever achieved anything without desire. Then make a clear training plan and work according to it, achieving your goal.

Go for a run

To make muscles stronger, you don’t need to forget about your lower muscles, your legs. Therefore, do evening jogging in the fresh air.

Pump up your muscles

To make your muscles stronger, you, of course, need to have weights, dumbbells, barbells, or train in the gym. Search our website for exercises for the types of muscles you need and practice following the exercises and recommendations.

Gradual increases in load

To make muscles stronger , you need to get stronger gradually every day. To do this, increase your loads little by little, so you can achieve results faster. Sudden loads are not necessary, they damage the heart and health. Find out: if you want to build muscles, build up strength.

Coach or mentor

To make your muscles stronger as quickly and efficiently as possible, you need a coach or mentor with experience. He will give you better system, for your goals and will always monitor and manage you to help you achieve desired result. Obey the coach if you chose him correctly and you will achieve your goal.

Sports tips in pictures and videos

Since childhood, many boys and teenagers dream of becoming strong and powerful in order to successfully overcome any life trials. Of course, children's dreams are in many ways naive and cause a smile, however, both in ancient times and in modern world we will find many examples of them successful implementation, from Alexander the Great to Arnold Schwarzenegger.

It’s not for nothing that they say that a person can achieve anything in life – all you need is a strong desire and correctly calculated steps towards fulfilling your dreams.

Physical strength is the first sign of masculinity that boys notice in adult men. Three- and four-year-old children are sure that the strongest person is their father. Growing up, they learn about the existence of super champions - real and movie, and strive to imitate them in order to become just as invincible.


But for this you need to constantly work on yourself: regularly attend training, maintain discipline, give up the tempting signs of “adulthood” - cigarettes, beer and alcoholic drinks. Are you capable of such self-restraints?

A significant role in achieving physical perfection is played by the trainer or “rocking chair” that you visit. Much depends on the professionalism, friendliness and pedagogical talent of the coach, especially in adolescence and youth. You can get sick of the sport for life, or you can leave disappointed after a couple of weeks of classes. But even if the coach does not show interest in your training, your own perseverance and desire to become stronger will help you achieve your goal in any case.

Exercise at least half an hour a day, regardless of the weather, workload or other problems. Don't skip training, even if it's pouring rain or a snowstorm outside. A daily three-kilometer run and a good warm-up, of course, will not make you a world champion, but after a year of training you will be able to boast of strong muscles, good endurance, and most importantly, strengthened willpower.

A strong will and fighting spirit are much more important than a muscular body. You will learn this truth, confirmed by numerous examples from life, at a certain stage of growing up. Spiritual fortitude often becomes the key to the victory of a physically weaker person over a strong, but morally soft and insecure opponent.


How to become stronger in spirit? This hard labour, which consists of daily overcoming your immediate desires in order to achieve your goal. If your goal is a strong, strong body, then the path physical development At the same time it will help strengthen your will. Make a detailed training program, which will indicate how many and what exercises you should do, and mark what you have completed every day. Keep a diary and write down your achievements and failures there every day.

Don't forget that a strong person must be not only muscular, but also smart. Be responsible for your studies, it disciplines your brain. Define your area future activities and make it a rule to follow the news in this area, in addition to curriculum. The main thing on this path is not to do yourself any favors: if you decide once to deviate from the planned schedule, you will not notice how you will slide into the quagmire of idleness and laziness. Be persistent and remember that every day brings you closer to your goal.

The desire to become the strongest is a sign of great self-confidence. However, you need to be aware that no one person can be stronger than others in all areas of life. You can become the physically strongest guy in your yard, but there will always be someone who can do something you can't. You can strive all your life to become the strongest in your field of activity, but you should not forget that there are other interests in life.

Strong character and strong will – best weapon any man. You need to strengthen your will gradually, but systematically, without retreating a single step from your plan. First, train yourself to do one thing every day - for example, do exercises in the morning. Then add jogging to the exercise - at first run a kilometer or one and a half, when you get used to it - add another half a kilometer, etc.


Train yourself to always do what you promise and not promise what you cannot do. Choose your role model from famous people and always compare yourself with him. Be persistent, consistent and remember: a person can achieve anything if he devotes himself to achieving the goal.

“How to distinguish a strong person from a weak one? If a strong person is dissatisfied with life, then he makes claims against himself, and if a weak person, then against people.” Stas Yankovsky

How to become a strong person

1. A strong person is physically strong. A lion cannot be frail and dead, just as a strong man cannot be weak. A strong person is physically developed and athletic.

2. Strong people are free in mind. A common person sits in the prison of his judgments, principles and limitations. For a strong person there are no rules or restrictions. He creates his own rules of the game. He doesn't need strangers.

3. A strong person knows what he wants. He doesn’t answer: “I don’t know.” There is no confusion in his head. He has clear goals and plans.

4. A strong person is calm. He is happy, collected and cool-headed. Vanity is for the weak.

5. A strong person is positive. When a person is strong, he looks at the world with a smile. He has a wide smile, loves to laugh and is positive.

6. A strong person is confident in himself. Weak people they doubt, hesitate, are modest and are in captivity of indecision. A strong person is confident and unshakable.

7. A strong person is not a slacker. He has priorities, goals and plans that he continuously works on. These are weaklings waiting to win the lottery. A strong person creates opportunities himself.

8. A strong man is courageous. He does not complain about other people, circumstances and fate. He knows that everything in life depends only on him.

Every person is individual set emotions, feelings, needs and, of course, qualities. And we all know that, most often, people are divided into leaders and followers, wolves and sheep, sharks and simple fish. And everyone understands that, as a rule, the ruling roles are occupied by completely unknown characters in this world. If you decide to become stronger, then you should set a goal that you must achieve at any cost, despite the fact that there will be a wall of insurmountable obstacles in front of it. Only by putting all your priorities in their place can you understand how to become strong personality with strong will and unbending determination.

If you understand that you want to change your life, if you are constantly going with the flow and want to change it, asking the question “what needs to be done to become a strong person?”, then be determined. Remember the main rule - strong people never quit what they started halfway, and if you really want to become a “shark”, then you should say goodbye to all the uncertainties, confusion, fear and, first of all, the most malicious enemy of all strong people - laziness! In life, as in any game, movie or book, the one who is confident in his strengths and abilities wins. Only by putting this thought into yourself will you be able to reach the heights of self-improvement and see the real result of your efforts.

To become a strong personality, you need to clearly understand why you need it and what goals you are pursuing. If you are confident in your decision, then we are ready to present you with the TOP 10 steps to develop your individual strength, which will help you become a self-confident person.

1. Your thoughts should be set to win

The power of human thought is incredible amazing phenomenon, therefore, many psychologists advise repeating your desires every morning, but it is worth remembering that the thought should be aimed at how to become an individual with your own “I”, which you will be proud of. Confidence should be not only in your actions, but also in your head. You should not say phrases like “I want to become a strong person” or “I need to be more confident”, this is the wrong approach to business. You should wake up with the thought “I will become stronger, more confident, brighter!”

2. Learn to defend your own views

A person who does not have his own opinion will never be taken seriously. Of course, you don’t need to be a rebel who will get into arguments on every possible issue, but it’s worth remembering that you are individual and blindly relying on other people’s opinions is not believing in yourself. To become an independent person, you must be able to objectively assess the situation and clearly adhere to your own opinion, even if your opponents do not like it. Analyze information and carefully choose people to trust and listen to.

3. Take time to read

If you feel unsure of your knowledge, then do your research! The old proverb says: “He who controls the information controls the world.” In the modern world, the flow of information falls on a person as if snow avalanche and everyone must filter and select what is useful to him. But, do not forget that reading is an irreplaceable aspect of human self-improvement. Reading develops a person’s imagination, improves memory and opens up new horizons for solving any problems. In order to understand how to become a strong personality, a book is the best and indispensable assistant. The human brain is designed in such a way that every information received never leaves its aisles, and in the right situation, your head itself will push you in the right direction. In addition, a person who pays attention to reading can easily model various situations and within a few seconds find the optimal solution to the problem.

4. Learn discipline

Know how to control not only your thoughts and actions, but also the order of your life. Distribute native mode day, start practicing physical exercise, sports, give up bad habits who are already for a long time are annoying you. Create a daily planner that will help you become a serious person and stick to it. Schedule your day, celebrate important events and be sure to achieve all your goals. Scientists have long proven the fact that it takes a person exactly 21 days for any activity to become a habit. You only need to overcome yourself within three weeks, and you can enjoy the results throughout your life.

5. Never give up

Learning to lose is an entire art, necessary for every person who wants to become a self-sufficient person. You must gradually accustom yourself to the idea that not everything always goes according to plan, but even if it seems to you that you have fallen into the abyss, you should not give up. Let’s imagine a situation that will clearly show that even if you stumble and lose, you can return to the starting point and achieve victory. Let's say that you are a climber and your goal is to get to the top of the desired mountain. Having gone halfway, you stumble on a tiny stone and again find yourself at the foot. Of course, it’s a shame, because you’ve walked so much, but now you know the route and won’t stumble in the same place a second time, which means you’ll get to the top.

6. Learn to love yourself

Love yourself and shippers will be drawn to you. A strange pattern, but it has been working for many centuries. The main thing that a person who reads these lines needs to remember is that self-love is not blind egocentrism. Loving yourself, first of all, means that a person aims to develop himself and strive for his ideal. Each person should not only accept himself as he is, but also clearly understand his pros and cons, work on himself and develop his good qualities.

7. Don't look for reasons in others

Never blame others for your losses. Remember, you attract everything bad that comes to you. First thing to do to a strong man, is not to shift the blame to other people. Don’t look for excuses at the expense of others, try to find the reasons for what happened within yourself.

8. Accept criticism

A person must calmly accept criticism addressed to him, be able to analyze it and try to correct his own shortcomings. To become a strong person, you need to be able to listen to others. Of course, if the criticism is not justified, and you understand that it has no foundation, then you shouldn’t bother about it, but if real errors are pointed out to you, then think about it and calmly accept it. Learn to control your emotions and do not start a conflict just because the truth has been told to you. By shouting, arguing and showdowns, you will once again prove that uncertainty prevails in you more than strength and calm.

9. Know how to let go and cross people off

To become a strong personality, you need to be able to limit yourself from people who intentionally or unknowingly pull you down. Never hold on to people, those who you really need will be nearby. Strong people they will not run after someone, they themselves are like a magnet that makes people gravitate towards them. If they do something dirty to you, then you should not look for an excuse for the person, no matter how hard you try to find the reasons for the action, when they see your weakness, those around you will definitely take advantage of it, and the situation will repeat itself.

10. Become kinder

The good and pure qualities of your soul will help you become a strong, full-fledged individual. Learn to forgive and ask for forgiveness, help those who really need it, tell the truth and do not tolerate lies. People will never follow the lead of someone who is filled with malice and anger. Learn to see the world through the prism of goodness and honor, and then new horizons will open up for you.

These are just a few simple tips, which will tell you how you can become a strong and independent person who will attract people, become an authority for others, attract everyone's attention and lead the masses. Know yourself, develop and look for new methods to achieve your ideal. You must remember - you will succeed!