Boost Your Strength: A Guide to Getting Stronger With PR Belts
Building strength is a challenging journey, but with the right strategies and tools, you can achieve impressive results. Let's explore some effective steps to increase your strength and reach new heights
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Progressive Overload
Gradually increase the weight and intensity of your exercises over time. This principle, known as progressive overload, is essential for challenging your muscles and making you stronger.
Let's say you measure your strength in bench press, then an example of progressive overload could be that you lift 60kg for 8 reps the first week. before you can increase the weight you want to get up to 10-12 reps. Let's say that in the second week you hit 60kg for 11 reps, then you can increase the weight to 70kg, and only when you can take 70kg for 10-12 reps should you increase the weight again.
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Hit the same muscle group twice a week
Maintain a regular exercise routine. Discipline is the key to building strength. Plan your training days and stick to them. By hitting the same muscle group twice a week, you force your muscles to grow.
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Optimize Your Diet
A balanced diet is essential for muscle growth and strength development. Make sure you get enough protein, carbohydrates and healthy fats. Make sure to aim for 1.6-1.8g of protein per kg of body weight. 100kg body weight = 160-180g protein per day.
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Heavy lifting with proper technique
Focus on heavy strength training, but pay attention to proper technique. Poor technique can lead to injuries. A training belt from PR-Belts can support your body during these heavy lifts.
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Get Adequate Rest
Muscle recovery is essential for strength gains. Make sure you get enough sleep and build rest days into your training routine. Typically, adults are recommended to get about 8 hours of sleep each night. However, if you train intensively, it can often be optimal to get even more sleep. Elite athletes are recommended to get 8-9 hours of sleep by Team Denmark.
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Supplement with accessories
Consider using exercise belts, lifting straps and wrist wraps. PR-Belts offers accessories that can improve your training and strength. In addition, you can consider taking creatine. Taking creatine as a supplement can be beneficial for those who want to optimize their strength. Creatine is a natural compound found in muscles and plays a central role in energy production during intense physical activity.
Creatine results in improved performance during short, intense exercise bouts, which can lead to increased strength and muscle growth over time. Creatine has been shown to be particularly effective in sports that require explosive power, such as strength training. (You can read our article on creatine)
It is recommended to consult a doctor before starting to take creatine supplements or implementing any kind of dietary changes. Although creatine is generally considered safe for most people, individual health conditions may vary
