7 keys to improving strength training in the gym

Performing a strength program in the gym will always help us feel healthier. It is a way to protect our health and improve our mood through exercise in a simple way. In order for you to achieve all these goals, throughout this article we will explain how to improve strength training in the gym .

How to improve strength training in the gym

If you’re wondering how to improve strength training in the gym , just keep reading. We offer you the best tips so that you meet all your goals.

Feeding

If your goal is to gain muscle mass, you need to establish a caloric surplus . This means that you must eat more calories than you expend to provide that extra energy necessary to promote the creation of muscle tissue. In general, it is recommended to increase 250-500 kilocalories more than the maintenance level. In the same way, as you increase the proportion of muscles, you will also need to increase the calories ingested.

Of course, we must not forget about proteins . It is best to choose those that have a high biological value, such as eggs, fish, meat or milk .

Periodization

Periodization is the systematic planning and structuring of training variables (intensity, volume, frequency, and rest) throughout designated time frames. The goal is to maximize performance gains and minimize the potential for overtraining.

Periodization is known to improve training adaptations . In this way, there are different effective approaches for the development of muscular strength taking into account what characterizes each athlete.

Fusion of exercises

To gain strength during training it is important that we focus on performing basic multi-joint exercises . Among them are the squat, deadlift or chin-ups. The purpose is to increase our strength and the size of our muscles.

On the other hand, we must take into account single- joint exercises . In this case they are important to strengthen the lumbar extensor muscles. They are also used to correct possible imbalances. This is because they can be a complement to develop symmetrical and balanced muscles.

mejorar el entrenamiento de fuerza en el gimnasio

Take into account the order of the exercises

When taken into account at the same time as other important variables, such as load, volume and rest period between sets and exercises, for example, the order of the latter can influence efficiency, safety and efficacy end of a strength training program. In short, a detail like this that often goes unnoticed could modify the training results.

Recovery between series

The length of the recovery interval between sets is one of the most important factors in strength training. Now, it is very difficult to establish general recommendations.

The ideal length of the recovery period is very individual in nature , as it depends on many factors. Among them is the subject’s level of training, age or physiological factors, among others.

Rest periods

Most experts indicate that strength improvement occurs even with short recovery periods (less than 60 seconds). Now, if we want to focus specifically on this quality, a recovery period of more than two minutes seems advisable to continue gaining strength.

Likewise, if we talk about hypertrophy , both short and long breaks between sets can be useful when training to achieve this goal. Still, there is a possible advantage of using long breaks between sets (two to three minutes or more) to elicit more hypertrophic effects, that is, to maximize muscle mass gain.

Execution speed

Movement speed , which is dependent on both the magnitude of the load and the subject’s voluntary attempt to move that load, is another variable that influences strength training .

Thus, if we want to obtain the greatest benefits of strength and hypertrophy, performing the concentric phase of the exercises at maximum intentional speed is absolutely essential. Of course, it should always be done with proper technique.

Avoid muscle failure

A mistake that is made frequently is to reach muscle failure on a regular basis. It should be noted that avoiding muscle failure in strength training will reduce some of the metabolic and hormonal stress that such training entails. It will also facilitate a better and faster recovery. Added to the above is that it has been shown that you will no longer improve your strength or your muscle mass gains due to muscle failure.

Therefore, one of the tips that you should keep in mind whenever you go to the gym is to save some repetition , especially in basic exercises that involve many muscle groups.