4 Proven Ways to Get Stronger

It’s time to make you strong again but how should you do it? With so many approaches to becoming one of the strongest, it gets difficult to find just one path. I have listed four personal techniques that have always led me out of where I was and into newfound strength, enjoy!

  1. Eat More – One of the most common ways I see beginning strength trainers fail is because they are not eating enough. I know it isn’t always easy to stuff your face. I was a devout breakfast skipper for years. While missing the important meal of the day made me happy, it definitely wasn’t helping me gain any weight. Also, if you were already sleeping and missed breakfast, you have burned off those calories from dinner for about twelve hours.
  1. Lift, Even If Not Feeling It – Look, unless you are sick or injured, you really shouldn’t be skipping your workouts. I know that life happens and things come up to prevent you from spending that precious time pumping weight but try to limit it. I, myself, have had all kinds of situations come up where I didn’t really feel like working out but sometimes you can surprise yourself. I have found that, even if I am having the worst day, something about finishing a workout just feels right to me.
  1. Pick Up Heavier Weights – Now, this could seem like a no brainer but not everyone knows about the different ways to transform your body through weights. There can be differing lifts that you can do but if you aren’t focusing on strength, you are going in the wrong direction. On the opposite side of this, I wanted to start lifting for size but just figured the size would come from lifting heavier weights than what I was used to. Big mistake because I wasted a couple of years getting strong when I was wanted to get bulkier, lesson learned!
  1. Take Something – If all else fails and the above three methods aren’t cutting it for you, you’ve got to have a bit of help. I won’t go into which supplement would be right for you, as there are tons of them out there but if you look below, you will find what has helped me get the most out of when I lift to gain strength, above everything else.

There it is, four easy ways that you can use to get stronger faster!

Top 10 Reasons Everyone Should Start Weightlifting

Whether you have been curling like crazy for years or, are just starting to think about if you want to dip your feet into the world of lifting, you might need a nudge in the right direction. Telling my wife, who thinks I am nuts about fitness, why I love it so much seems to go unheard. I knew all of you could understand some of those feelings that only we know about. I put together this nifty list with ten great reasons you should start lifting right away.

  1. Getting up and just moving is great for keeping your risk of getting certain diseases that we all are prone to. It is always smart to stack as many good things together as you can. When you combine being able to feel better about myself with lessening any sort of health issues that come up as we all age.
  2. Setting goals for yourself and watching you achieve them is quite the rush. The daily list of chores that you might be doing every week aren’t satisfying to do, once you approach the one hundredth time of completing them. That isn’t the case with knocking it out of the park on a good set, that pride that you feel doesn’t stop coming.
  3. If you are having trouble finding friends, this can easily change through joining a community. Those of us brothers (and sisters) of the barbell are always happy to welcome another to our group. Many times I have reached a point where I had no one else to talk to but my friends that I have made through our times pumping iron.
  4. Watching yourself progress through different stages in your overall fitness level is a great way to pass the time. Another boring year won’t seem to be as such while you are seeing and feeling yourself go from Mr. Banner to the Incredible Hulk!
  5. The confidence that comes with completing a grueling fitness challenge will always keep you coming for more. Going to the locker room all pumped up knowing that you defeated every trial and tribulation that was heading your way, you will feel like you are on top of the world.
  6. Downing your favorite ice cold and refreshing drink when you have ramped up your temperature. The refreshing moment when that beverage hits your mouth and cools you down, it is hard to find another moment in life where your thirst is more quenched. I have to admit that I made myself thirsty by thinking about that great drink after a lifting session
  7. Seeing other people that are lifting weights that are smaller than you. It is somewhat of a selfish victory, but let’s be honest, you know that you get a certain sense of pride when you know that you are not the biggest weakling in the weight room.
  8. Conquering an all you can eat buffet and watching the horror on the workers faces as you go for your fifth plate. Being able to put down food in a quicker manner, the way a weightlifter does, will have you being hungry more often. You could be forced to expand your eating horizons with this new found hunger that you will have as your body grows larger.
  9. Watching someone that might have given you a hard time in the past, quiver when they see you walk into the room. I don’t like any kind of violent actions but I also hate any kind of bullying. In my opinion, if lifting some weights and getting bulkier keeps the bullies away, that is never a mistake.
  10. The bittersweet feeling of having to retire your old gym attire to step up to a bigger sized type of shirt.

Great Amazon Prime Playlists for Exercising

Recently, I’ve been subscribed to the Prime service, to get items in only two days. Like it usually does with technology, it took me about three months to figure it all out. I have been loving the streaming service but I got to recently checkout Amazon Music and really liked it. Of course, the first thing that I did, once I had this app open, was to immediately see what workout playlists they had and I was very pleased. The next time that you load up that boring playlist that you’ve heard a million times, think about throwing one of these on!

1st Playlist – Workout Energy Boost
If you are a pop fan, I highly suggest checking out this playlist. Those of us who are more partial to metal may have to look elsewhere. Let’s break down the top tracks on this playlist that I feel would be perfect for any workout. Overall, this mix is great for knocking out that thirty minute cardio session. I don’t think that it would be very motivating for weightlifting, more on that in a second!
Top Tracks: Want to Want Me – Jason Derulo, Anaconda – Nicki Minaj, Turn Down for What – DJ Snake & Lil Jon

2nd Playlist – Rock Out Your Workout
I’ve always been more partial to rock music, I’ll admit that. I still can love and appreciate a catchy pop song like anyone else. However, when I’m moving heavy objects, there is something about loud vocals, a good beat, and a distorted guitar that motivate me like nothing else. Our second playlist is certainly geared more to the rock crowd and they’ve included some classics on here. A good mixture of sounds from the past and present, I would consider this playlist to be one I would regularly throw on.
Top Tracks: Bulls on Parade – Rage Against the Machine, War Pigs – Black Sabbath, Down with the Sickness – Disturbed, The Red – Chevelle

3rd Playlist – Heavy Lifting
This is where you’re in that zone, that you have to crank the sound up. Featuring some of the best heavy metal tracks of the last twenty years, this playlist should be listened to loudly! You’ll have 29 different songs to give you that extra push to carry on and finish that last set. If you feel that the other playlists on this list aren’t strong enough for you, welcome to your new favorite playlist. There is a great mixture of different bands here, allowing you rock out while enjoying some great variety.

Top Tracks: Hail to the King – Avenged Sevenfold, Animal I Have Become – Three Days Grace, Sail – DevilDriver

There are three playlists, all from Amazon Music, to get you started working out with their music selection. If you have Amazon Prime, you have this service, you just might not know about it. Best of all, if you are a prime member, this service is added on to your subscription, at no extra charge. Check out the app, while they don’t have the largest music selection (yet), there is still plenty to love about Amazon Music. There are new playlists being added to this service every week, seriously, so if you don’t find anything on this list that you like, give it time! Be sure to leave a like or comment about this story on our social media page. If I know that all of my readers dug this, I will be more likely to throw up another one on other workout playlists, featuring genres I haven’t covered yet.

Has Streaming Tossed Fitness DVDs to the Curb?

While the writing has been on the wall for some time now, it appears that we are finally starting to see the end of the workout DVD. Like we’ve so often seen with music, in the past decade, the way of physical media is quickly being tossed out, in favor of streaming. From my perspective, I get why the change to streaming has been one that has been met with so many sets of open arms. Where I would used to have to spend a couple of hours making a mix CD, that wasted time is gone, thanks to the simplicity of pulling up a playlist on an app. I still have a couple of old CD Walkman devices, I just don’t know if I could handle the ridicule if I were to go wear one to lift with. Do you remember the awful skipping that would happen, if you even sneezed the wrong way, regarding those old Walkmans?

When you consider the way that most of us exercise, in the modern times, the streaming technology does make more sense to include. I remember hearing that new workout equipment has now started to integrate it’s own streaming service, as an add-on feature, enabling you to step foot in a training class, from the privacy of your living room. With even such inventions as scoreboards for you to track how you are doing, regarding keeping pace with the rest of the virtual class, streaming provides too many new features to give up so fast. Statistics are showing that, indeed, the streaming technology is slowly starting to kick those old DVD’s to the curb. I know, with my music, I’ve loved the streaming services that I have used so much, I would never go back to the old school way of playing the songs I wanted to hear.

With the convenience of being able to pull any song that I could think of, out of some giant imaginary cloud, as opposed to being forced to have the entire album is another huge advantage. Therefore, I see why thousands of people like the ability to pick and choose which workouts they want to do, based on how they feel on a given day. Not having to be tied down to the same DVD that you’ve watched everyday can give a whole new outlook on how you train. I know that I have had times where I merely wanted to test the easy steps of a workout, before I decided to give my whole week to it, that’s why I enjoy the streaming workout services so much. If you, too, are sick of the same old scratched up fitness DVD that is on it’s last leg, check out some of the awesome fitness streaming services available now.

luxury tr

It is tough to really pinpoint what has caused such a quickened pace for those who are standing by their favorite streaming service. I still have a few old school DVD’s that I do feel provide me with enough lifting information to keep. Plus, I kind of have a slight hoarding problem (says my wife), so I won’t be throwing all of my old workout tapes in the trash anytime soon. As we are only now just starting to see how streaming technology can integrate itself into our gym time, I can’t wait to see where the technologies go from here!

Tragic Weightlifting Accident in Des Moines

First, let me say that my heart and prayers go out to the friends and families affected by this death, I am truly and deeply sorry for your loss. A man has sadly died in a tragic weightlifting accident that occurred in Des Moines, Iowa. From what I have heard, the fatal incident happened when he was bench pressing, one of the more dangerous moves that you can perform. As I heard about the death in Des Moines, it reminded me just how important it is to know your own limits. I’ve had two particular close calls with weightlifting injuries and one of those involved the bench press. No matter how strong you think that you are, it is always advisable to have someone with you.

The spotter that you take with you to the gym doesn’t have to hover over you the whole time, you can even just have that person close by. It is rare that accidents like this happen, but when they do it is heartbreaking. It makes news like this even harder to hear, when you learn about all of the accolades and general good words that he had attained for himself throughout his life. Do not think that it is embarrassing or it means that you are weak because you use a spotter, quite the contrary as it is a smart caution to make sure you take care of. I’ve seen it to be accepted as the general attitude that a spotter means you aren’t tough, which couldn’t be more untrue. If you are a loner, just ask someone to help you, most likely they will. If you are determined to complete your big lift and no one will help you, call it a day early. It’s better to play it safe than to risk everything to finish one more set, it’s just not worth it.

Also, if no one that you asks wants to help you while working out, I would consider going to a gym where people are nicer! Many are leaving heartfelt comments on this man’s social media pages and you can really see the love that he had in his life. I’m not very good at tributes, as I did not know this man personally, but from what I’ve seen, he lived a life that many would have envied. Being a star athlete and an all-around good guy, this only makes this tragedy that much more sad. Also, if it is possible, try to always use weightlifting equipment that allows you to rack the weight, should you run into a bad situation.

Bring A Friend, Safety First!

I used to not pay attention to which machines had auto racking capabilities, never thinking about them until I grew older. Now, I couldn’t imagine my workout without those machines, as they have definitely come in handy more than once. I can think back on a time where I had a muscle cramp, midway through my bench, and if that machine hadn’t caught the weight, I could have been in a very bad situation. I hope that we see all of the great technology available in the world to come up with something for weightlifting equipment so tragedies like this never have to happen again. I’m not sure that there even is a way to make this kind of technology something that could be applied feasibly but I am optimistic.

Let’s Get Serious About the Shake Weight

Go back about eight years ago, when there was a commercial released that was taking over the airwaves but not for the reasons that the company behind the product wanted it to be known for. I always keep things family friendly, so I’m not going to be too descriptive but go watch a commercial for it and let me know what you think it looks like. Anyways, let’s talk about what the actual shake weight was, what it claimed to do, and what ended up happening to this invention. First, the shake weight was a product that was made to make working out at home easy but you would still get intense results. Beyond the hype, the product itself looked like a lighter plastic dumbbell that, once started, would shake by itself. It was said that these constant shaking of your muscles could even be more effective than free weights. You remember, that way of training that has been around since the days of the gladiator, yeah we have to throw that out now for a plastic piece of you know what that moves by itself?

To make the commercial even better, there were studies, that I can’t attest to the validity of, that painted a picture that those old free weights needs to go in the trash, you have a Shake Weight now, you are in a whole new class of exercise. Ok, you have had plenty of the time to go see the commercial and did it not look a little odd? I’ll leave it at that, what the shake weight would do was to further allow for muscle growth to occur because of the different movement, that was a fitness revolution, when the commercial first aired. As it stands today, the Shake Weight is still widely available and actually has pretty good ratings, I have to admit that I will eat some crow on that one. I have never tried the Shake Weight, as I was too in fear that someone would ever see me actually using one, certainly not an exercise I could do while anyone else was around me. As you can probably picture, the ridicule that this product endured was seemingly endless. I do feel bad for the people that went ahead and green lit that commercial, or maybe there was more to it than what we think about? I mean, someone had to know that this commercial for the Shake Weight was going to have people dropping their remotes in shock or stopping everything to record it to show someone else.

The good about the Shake Weight is that, if you don’t really care how you look in public (and you shouldn’t) this equipment is great for definition, that is what I’ve read from reviews. On the flipside, there are a few that complained that it didn’t work as well as they wanted it to. Overall, I think that the Shake Weight must deserve it’s standing as a revolutionary way for those who are sick of the same old dumbbells. I could see this being a great gift idea for someone who is more focused on defining their muscles and toning up, over anyone that is wanting to build bodybuilder muscles. Maybe one day, I will take a chance on the Shake Weight and see what it can do for me.

Hidden Gems for Finding Gym Equipment

When it comes time to decide that you want to setup a workout room of your own, there will be some hurdles to face. I’ve had to build my own home setup and it definitely taken time and money. However, you don’t have to spend an arm and a leg to have a suitable setup for you to start using. As a matter of fact, if you know where to look, you can find some insanely good prices. If you aren’t familiar with them, apps like Craigslist and Letgo are great to make use of. The only slight drawback is that the equipment you will be purchasing and looking at will likely be used.

I don’t have a problem with used gym equipment, so long as it is functioning properly and is safe. Although it certainly isn’t the best method to use, I find that applying my body weight (do not use weights when doing this) to the machine for the first time will tell me all I need to know. Chances are, if the equipment can support whatever your body weight is, you likely have a sturdy machine. Variety is great to have, when it comes to finding what equipment you need to have, just be sure that the machines don’t all serve the same purpose. You don’t want to have a garage that is filled to the brim with gigantic pieces of equipment that only work one muscle group. If you can make your way to find a newspaper in your city, consider perusing the local classified ads, as there can be some great finds there. Usually, you will see more equipment being sold in the winter months, when people give up on staying trim. I recommend that you check around in both print and on the web year round, as there are always exceptions to colder months being the best for finding equipment. If you want new equipment, you do have more options, as far as purchasing is concerned.

finding new challenges

A good way to save a little extra to is get equipment that is multi purposed, or to put it more plainly, can work out different muscle groups from the same machine. Commonly, there are many machines available that can transform themselves into being able to carry out hundreds of exercises. I have an old Gold’s Gym bench that was not just a sturdy bench that has been put through its paces, I also got a weight rack and a place to be able to do some other lifts. You don’t have to start out with a room that is fully loaded with top end equipment. Starting out with just one or two pieces of equipment is more than enough to get started on your own home gym. Whenever I want to get another piece of gym equipment but my brain tells me that it isn’t feasible, this is where you can make things interesting. When I realize that I do need to wait before getting another machine, I set a goal for myself and once I reach it, I can get the new equipment. Don’t be afraid to take enough time to find the right deals, it will take patience but I can assure you that they are out there. As long as you don’t become addicted to getting new machines for your home gym, at least not mega addicted, you should experience nothing but joy in your new quest.

Exercises to Improve Your Swimming Ability

In what has been known for years to be, arguably, the best exercise for you, swimming is still as popular now than it has ever been. With star athletes like Michael Phelps, we have now seen a completely new facelift on the public opinion of this sport. With more new fans each passing week, it seems like everyone wants to try their hand at swimming, not to compete but to look better. After all, if you have seen any images of Michael Phelps, you know that he is in outstanding shape. To better get you prepared to head out into the water of your local lap pool, I now present three awesome exercises that you should be doing, in order to become a better swimmer. Along with my exercise picks, I will also give you more information, as to why these exercises are so well suited to an aspiring swimmer.

I talk constantly about the benefits of doing squats but nowhere is this exercise better for you than when you are swimming. Squats are primarily done to achieve better leg strength. Having stronger legs not only looks good, it can also help you become better at many different sports, swimming being one of them. Why heavy squats are so great for swimmers is that it enables them to push off of the pool walls harder than normal. Think about this, is someone with massively strong legs going to push off faster than someone who never trains them? You won’t need to be a sports nutrition scientist to realize that stronger legs will push you farther.

Next, we know that no swimmer is going to make it very far without a strong core. For those that don’t know the core muscles are ones that right in the middle of your body, mainly having to do with the ab muscles. You won’t need to worry about having a perfect six pack to do crunches, you will still notice that you will have a stronger core, even if you don’t have rock hard abs. Don’t expect to get shredded by doing crunches alone, in this situation, we are utilizing our ab muscles so that we will be able to effectively swim longer distances. If you have ever pulled a stomach muscle, you know how painful it can be and we don’t want that. Last of all, you certainly don’t want to be in the water, while having cramping muscles!

Finally, if you have known a swimmer, you know that they are notorious for developing shoulder problems. Even the best swimmers around that don’t train their shoulders can still fall victim to nasty shoulder injuries, sometimes ending their hopes of professionally swimming. The military press is, quite possibly, the number one exercise for your shoulders. Yes, there are a vast amount of different shoulder lifts that you could do to strengthen those muscles but the military press is the best way to do it, in my humble opinion. Having a stronger set of shoulders reduces the risk of injury that is commonly associated with swimmers, due to how much use their shoulders get out on the water. Will these exercises ever give you that speed that Michael Phelps is known for? Likely, no, as his great performance as a swimmer is attributed to years of constant practice and conditioning. However, you should be able to notice that your lap times do quicken and you will gain some newfound strength.

Should You Exercise While Feeling Under the Weather?

As much as we wish we all could, there is no stopping being ill. While a select few will only get sick once or twice through the year, others have more instances where illnesses find us. When the time arrives, it can keep you stuck in bed, away from your job, and being put in a situation where you can’t exercise, or can you? Unless you feel that you absolutely have to, I would suggest that you focus on getting the rest that your body needs. However, if you are determined to sweat out your illness, you shouldn’t treat it like you would a big lifting day. For safety sake and because you are more susceptible to becoming winded, it is best to keep your weight numbers and reps low. You have to realize that you won’t be in tip-top condition and trying to strive for that will have you feeling worse than you did before. As far as time is concerned, I would try to keep any workouts done while under the weather to no more than twenty minutes.

The purpose of working out when you’re sick is to either: cleanse your body of toxins, not fall back on your fitness routine, or both. Before you get ready to head out of the door, with your gym bag in hand, there is more that you need to know. First, we have to understand that being sick is a vague term for a lot of smaller symptoms that determine what illness you have. If you are experiencing any sort of vomiting, DO NOT go out into the gym. For one, you are likely having a very strong illness, where working out would do more harm than good. Secondly, the last place that you want projectile vomit in would be the gym. Just thinking about the horrified looks of others, if I were in that situation and had to puke would mean I would probably never set foot in that place again.

sickness symptomsAs far as being an overall caring human being goes, please don’t go and lift weights while you are still contagious. A big sign of determining being contagious is a quick fever check, if your temperature is too high, you are likely still capable of passing the illness. I know that I would hate it if there a sick person coughing and leaving snot all over the place, especially if he uses the machine before I do. Also, with having a fever, it’s not smart to play around with your body temperature during a time where you are so weakened.

A lot of people confuse getting allergies with being sick, I’ve suffered with allergies for about fifteen years so I could say that I’ve had those same thoughts. If you aren’t having a fever, show no signs of vomiting, you will do much better with working out, even if you don’t feel one hundred percent. Once you get your shoes on and get moving, you could notice that, by the end of your workout, you started to forget that you were even sick. To sum it all up, remember that workouts (while sick) are hobbies that you can still skip a day or two on, with sickness being a great reason. If you feel that you must exercise and provided your symptoms are contagious, keep it simple and take it slow.

Why My Weekend Was Total Anarchy

It’s not often that you get the amazing and unique chance to try out a preworkout supplement that has won awards. It’s hard to believe, but there are truly a handful or two of supplements that I feel are deserving of a true honor as an award can give. I can sit here and spew out endless hype filled sentences but you will know that I don’t like to roll in that manner. Let’s get down to the meat of this supplement and start look at the cold hard facts. Based on extensive new research into nitric oxide and its effects, Muscletech has used their findings to create a better form of n.o. that we are so desperately needing today. Deciding to give their findings a new and exclusive name, nitrosigine was created. Not content to merely tread water that has been walked though many times before, Anarchy is setting out to change how we look at pre workout supplementation. We have the usual contenders for what a supplement should have, which are caffeine and beta alanine, upon further inspection that are some great and rare ingredients I want to talk more about.

When a company is able to provide the consumer with exclusive ingredients, you know that you are going to be in for a treat. It is nice to be able to be provided with a supplement that you know no other company can offer. When it comes to that pumped up feeling, it seems like it is a must for any aspiring weightlifter. I ended up trying this supplement because of the Muscletech name being associated with it, I kept using it because of the Nitromax and Nitrosigine working together. To have, not one, but two different ingredients that have been created and are new to the world is a really cool thing to get to be a part of. I’m not kidding when I say that it felt like my shirt had gotten two sizes smaller, within a matter of thirty minutes, that is how well Anarchy provides you with fuller muscles.

This is a small piece of information to be so concerned with but I have to say how cool I thought it was for Muscletech to mention that you should shake the cup that Anarchy is being used in. I can back up the claim of this manufacturer by agreeing that shaking my shaker bottle for about twenty seconds left me with no clumps at all. It’s nice to see such a big company recognize a common problem that can happen with their supplements, right out in the open. In an industry where many companies falsely assume user error for why their products are being as effective as possible, Muscletech provides some much need information that can drastically enhance how you enjoy their products. You can find Anarchy available in thirty serving containers, which can go pretty far, depending on your tolerance to these kinds of preworkouts.

For someone who is sensitive to energy products, you could easily notice that thirty servings of Anarchy could get you well past a month’s use. For someone like me, who has a high tolerance for what is supposed to give him energy, even being able to get through fifteen lifting sessions with Anarchy will give you an experience that you will not soon forget. This supplement is going to be available at all major supplement retailers, anything with the Muscletech name should be able to be well stocked up on, too!

Choosing Good Footwear for Weight Training

When it comes down to it, the kinds of shoes that you can put on can range widely. I only worry about two criteria when it comes down to choosing a good shoe and those are comfort and safety. I’m not concerned with the latest fashions or colors. Honestly, I could care less how it looks to others, as long as I am able to complete my sets correctly. It shouldn’t need to be stated but do not ever attempt to lift weights barefooted. Not only is it just plan gross but lifting weights without shoes on gives your feet no protection. If you didn’t know, your feet contain many small groups of bones, those of which can easily be shattered. If you are in a dire situation where you have no shoes, please wait and come back to lift weights at a time where you do have the proper footwear.

Most workout centers that I go to wouldn’t even let someone in the door without shoes. If you are lifting weights in the privacy of your own home, it is still suitable that you do have some form of footwear on. As we look closer at the kind of shoe you will want to go with, I recommend going with an athletic type of shoe. I can understand where the previous sentence doesn’t make things crystal clear so why don’t we begin to rule out more shoes that you do not want to take to the gym with you. All of my fellow boot wears might not like to hear this but no, you need to leave your boots at home.

I don’t have anything against wearing a pair of boots, it’s actually what I will usually choose to wear when I go out in public. However, boots will most likely have an elevated lift at the bottom of sole, which will make it hard to maintain your balance. Boots are great for making you appear taller, which is good for a boost of self-confidence but it is ironic that this very same sense of confidence will be broken, once you start feeling your legs topple over. Another reason that I would have to say no to wearing boots to workout in is because they will usually fit over the lower part of your legs.

Having footwear that locks a good portion of your legs isn’t great for when you need to quickly move around, like when you are setting down a barbell. Those who prefer to do things from a more classic perspective will want to get their feet into a nice pair of Converse All Stars. I love the sneaker type of shoe and I like the way that the All Stars keep my feet low to the ground and in perfect balance. I want to be as cozy as possible when I am working my hardest so I will often take a nice pair of athletic shoes that have some cushion in them. By using a shoe that still has a soft build to it, I am able to stay low to the ground without having to sacrifice my own personal comfort. Don’t be concerned with name brands either, they are likely some cheaper footwear options that work just fine. Personally, I would be just as satisfied with a low cost pair of tennis shoes than I would from some top of the line shoes, it makes it much easier for me.

Why I Enjoy Using Forced Reps

Usually, you will see that a plan of certain reps is to always be followed when you’re working out. We all have those days where strength is not our strong suit and we will unfortunately have ourselves disappointed. Don’t just take this as the truth, there is a way that you can increase your strength, even when your body isn’t feeling up to the task. Forced reps are a kind of lifting style that you can use after you’ve exhausted all other options. The science behind a forced rep is simple, when you are at the point that you cannot complete another repetition, you pause for a moment and then force more reps. What you want to aim to do is only for us a couple more reps, or until you can meet you limit, do not force more than five reps.

The reason behind not wanting to continually force heavy reps onto your body is that you could really hurt yourself by doing this. Forced reps should not be used during every workout and when they are should only be used as a last resort. For example, you wouldn’t want to force a rep on every exercise you do but if you find that you’ve been struggling with your squats, forcing a couple more reps could be that last determining factor and you lifting more from that day on. I came up with the concept of trying forced reps into my training when I had finally had all that I could take.

I was steadily increasing my strength and most everything that I did, with the exception of one or two workouts. I found myself continuously more and more upset that I could not break through this simple plateau. I have even changed up the days that I lifted and put more space in between my days off but nothing was able to allow me to get that strength I wanted so badly. For the exercise that was giving me fits, my goal is to complete eight reps at 250 pounds. Something else I would advise, if you are thinking about forcing reps into your regimen, is that you’ll want to stick with a weigh that is only slightly higher than what you’re used to.

Again, not knowing where your strength range is and trying to complete an exercise with something you can’t carry can easily break your bones and shred your muscles. I would keep getting stuck on only being able to complete two repetitions of this very very powerful movement so I would gradually try to force another rep at the end of the exercise. Over time, I did finally get past my old limits and with the use of forest rats was able to finally complete the 250 pound lift for eight repetitions. After those weeks of forcing myself to do more than I thought I was able to, I quickly would go on to be able to actually hold 300 pounds, a feat that I am very proud of. Listen to me, your mind is telling you that you can’t do something, your body can be the one that shows your mind who the real boss is!hes-mad

If you are thinking that you’ll be stuck lifting the same amount of weight until the day that you die, it doesn’t have to be that hard. Remember, sometimes the brain is only telling us the negative thoughts that we give it. You know that to lift well you have to fuel not just your muscles, but your mind, as well!