These five simple tips, former bodybuilder Gunter
Schlierkamp says, will help you lift more weight for more reps—not
eventually or down the road, but at your very next workout.
Take Creatine
This one may seem obvious to most gym rats, but taking 3-5 grams of
creatine 30-60 minutes before your workout will allow you to lift
heavier and push harder in your next workout. By drawing water into your
muscle cells and delaying your per-set fatigue, creatine helps you get
those extra few reps, or add those extra few pounds to the bar.
"Creatine also gives me more energy for my workouts," says Gunter.
Get Warm
Folks in Michigan know that getting in your car, starting it and
getting on the road without first warming it up can make for a generally
unpleasant morning commute. The same applies to your workouts. Diving
into a weights-heavy routine without first warming your muscles up can
be not only unpleasant, but downright disastrous. On the flip side,
getting a good full-body warm-up will help supercharge your workout, as
warm, well-nourished muscles are much stronger than cold, rigid ones.
Gunter recommends getting at least 10 minutes worth of work on a bike,
treadmill or stepmill and that you invest at least two light sets into
your first exercise before beginning your heavier working sets.
Carb Up
Sure, we recommend a high-protein, low-carb diet as the best way to
get lean but if strength is your main concern, then carbs are a huge
part of your game plan. In this case, most of your carbs should be
coming from slow-digesting sources like sweet potatoes, brown rice and
other whole-grain products. The key to having more strength for today's
workout is to make sure that you have a larger complex carbohydrate
serving an hour before your workout - aim for 60-100 grams - along with
40 grams of whey protein. These carbs, Gunter says, will help you
sustain your energy for the heavy work ahead. Skip this carb serving and
you could find your workout losing steam midway through.
Hydrate for Strength
"It often gets overlooked, but it's important to drink a lot of water
before and during your workout," says Gunter. "It's important for your
muscles to stay hydrated since they're over 70% water." Another benefit?
"Getting enough water will also help you get a better pump!"
Use Straps
M&F is all about maximizing your strength without the
use of accessories but recent research has shown that the use of straps
can help you get one additional rep on set one and two additional reps
on your second and third sets. (Our study included a three-set scheme)
Sure, you'll miss out on some grip training but the additional reps are
far more valuable currency to those looking to build major muscle groups
like the lats. Gunter, whose forearms are suffering no lack of
development, prefers to use Flexsolate straps (
flexsolate.com) to further isolate his back musculature.
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