5 Ways to Build Muscle Density and Increase Your Strength – If your fitness goal is to gain strength and muscle mass, then lifting weights should be a regular exercise in the gym. Consistency and dedication are the key players here, and we’re here to present five ways to build muscle mass and increase your strength. Read on to learn how to get on track to the success you want.
My advice is to train at least two to three times a week, focusing mostly on compound movements. This is because compound movements recruit more muscle fibers and will give you the best results for your time investment in training. You may already be doing them without noticeable progress. If so, consider making a few changes to your routine.
If you’re used to lifting the same amount of weight, your body adapts to it and you won’t get stronger. It’s important to make your body work harder by adding more weight to all your exercises. For example, when it comes to upper body movements like presses and rows, you might want to start with a five-pound gain. For lower-body exercises like squats and deadlifts, add another 10 to 20 pounds.
A great way to build muscle density and strength is through what is known as rest pause. This technique involves performing several mini-sets in one working set of exercises.
Here’s how it works. hit your reps for some movement, then rest. Then continue the set, rest and repeat it one last time. Performing rest-pause sets allows for more repetitions than a normal set, resulting in more training. With this technique, I recommend choosing a safer exercise, preferably with a machine movement.
Here’s how you can perform the technique using the machine chest. Do eight to 10 reps on your last work set. Rest for 30 to 45 seconds, then go to failure again. Relax once more, then do as much as you can.
A strength training technique that I personally like to use is the compound set. If you’re unfamiliar with the term, a compound set means performing two or more exercises that target the same muscle group back to back. Doing so will make this muscle group work harder, thereby helping to recruit more muscle fibers. This will fully work the target muscle group and help improve its density.
For example, you can perform a series of cable rows followed by straight arm pulls or lat pulldows.
Doing plyometric movements before strength training will help you wake up your CNS (central nervous system). By doing this, you can be more explosive and recruit more muscle fibers.
For upper body compression, plyo pushups are a perfect choice. When it comes to lower body exercises, consider doing box jumps or jump squats in your workout. My suggestion is to do three sets of eight to 10 repetitions, focusing on the quality of the movement. Make sure to be as explosive as you can with each rep.
To improve muscle density, you can train it more than once a week. This will allow you to recruit as many muscle fibers as possible.
When working the same muscle groups in different sessions, it is important to use different exercises and resistance tools. For example, on day one you might train with dumbbells and barbells, and on day two you might focus on using machines and cables.
Read also |: 8 Little Things You Can Do Every Night To Lose More Weight!