How to Get Stronger, Faster, And Build A Great Looking Body

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  How to Get Stronger, Faster, And Build A Great Looking Body
   Build Lean Muscle
  Tags: get stronger and faster, get stronger get faster, to get stronger faster | Comments (4)
  
  
  
  
  
  
  Athletic speed and power is all about force. How fast can you move weight through space. Sprinters are powerful humans. As are boxers, football players and many other athletes that rely on short bursts of speed and explosiveness to succeed in their careers. They all have power that lasts; power that’s applicable to real life situations.
  
  
  There’s also the balance of building a great looking body and a great performing body. Some feel that the two have to be separated to see the best results. But I’m not one of those people.
  
  
  There are thousands of examples of great athletes who have great physiques. Guys who are strong, powerful, and are at the height of their sport, but also look great.
  
  
  That’s what we’re going to focus on. How to build speed and strength – or athleticism – but also a great looking body. In my mind, training for performance with some hypertrophy mixed in is the best way to train for either goal. You just have to find the right methods and the right balance.
  
  
  Athletic Power and Strength
  
  
  Where training for power you need longer rest periods, and way fewer reps. Training to build your ideal body, and building speed and strength that will last in the fourth quarter, or the final round of a fight, requires a completely different training style. Here’s a few time how to accomplish both.
  
  
  Many of the same principles apply to getting stronger, as they do to building lean muscle and a better looking physique:
  
  
  Progressively overload: if you’re going to improve, you’re going to need to be pushing yourself in the weight room. When training for power, you don’t want to be doing maximal lifts, nor do your want to be lifting to failure. You want to be keeping within that 85-95% of your max, while keeping one in the tank. The exercise has to be explosive, you don’t want to be doing a slow last rep.
  
  
  Recovery: you actually need more recovery during your sets, and it’s easily just as important – if not more important because of the weight you’re lifting – to allow your body enough recovery time between training days.
  
  
  A couple other things to remember when training for speed and strength:
  
  
  Explode on the concentric phase of the lift. The eccentric phase of the exercise isn’t as important in training for power as it is in training for lean muscle mass gains.
  
  
  In many exercises, like deadlifts, cleans, and the snatch, there often isn’t even a eccentric phase at all. You simply drop the weight after you’re finished your rep.
  
  
  Power starts with the lower body. We’re talking about full body strength here, which includes the pushing and pulling muscles of the upper body, but with athletics, the power always starts at the base.
  
  
  Even with punching. You first start a chain reaction that ends with the fist hitting the target with your back foot.
  
  
  Training for speed takes less work – in time and duration – than training for lean muscle mass gains or fat loss. Power is all about the fastest possible route to a destination. The faster a fist can hit it’s target, combined with the weight and velocity behind it, the more damage it will do.
  
  

HOW TO GET A STRONG BODY WITHOUT GYM

• If you want to build muscle, barbell exercises are the easiest way. The problem: you need weights. Not everyone can afford expensive gym memberships or buy a home gym. Maybe you don’t feel the need to get huge, but would still like to gain a little muscle and tone what you already have. Fortunately, there are some simple yet effective exercises you can use to sculpt your body.Here’s a muscle building workout you can do without weights:
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    Body-weight Exercises

    Your body needs a reason to build muscle. That reason is stress. Exercising will stress your body & force it to build muscle. You don’t have access to weights, so you’ll use body-weight exercises:
    
  • Pull-ups. Build back & arms muscles. Doorway pull-up bars or any surface where you can hang from work. If you can’t do one rep with correct pull-up technique: use momentum, ask someone to help you or use a resistance band to assist you on the way up.
  • Push-ups. Build chest, shoulders & arm muscles. Use a full range of motion: arms locked on the way up, nose against the floor on the way down. Put your knees on the floor if you can’t do one push-up. Switch to regular push-ups when this gets easy.
  • Squats. Build leg muscles. Put your hands behind your head & bend through your knees. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes on the way up. Stretch your hamstrings 3 times a week if you can’t squat lower than parallel.
  
  
  
  

  Training Program

  SimpleFit.org has a 3 day a week routine based on the above exercises. It takes less than 90mins a week. Easy to mix with your work, business, relationship & hobbies. Click here for the program & the FAQ.
  

  Progression

  You must get stronger to build muscle. Doing 100 reps of an exercise builds endurance, not strength. Switch to more challenging exercises once you can do more than 20 pull-ups, push-ups or squats.
  
• Rings. Push-ups & pull-ups using rings are harder: you need to stabilize the rings while doing the exercises.
• One Arm Push-ups. Start with Incline One Arm Push-ups: one hand on a high box. Decrease the height as you get stronger until you can do them on the floor. Then switch to feet elevated One Arm Push-ups: feet on a box, gradually increasing the height.
• One Arm Pull-ups. Pull-ups with one arm. Tricky to master. Check the article on Beast Skills for their technique.
• One Leg Squats. Start with One Leg Box Squats: lower yourself on a box. Start with a high box & gradually decrease the height. Switch to One Leg Squats once you can do them from a very low box.
• External Resistance.You could consider this as weights but I’m adding it anyway. Wear a rucksack filled with water bottles or books while doing the exercises. Wear a weighted vest. Wrap some chains around your upper-body while doing the exercises. Use adjustable ankle/wrist weights. Use a belt, chain, carabiner & weights.

• Nutrition

  You need solid nutrition to build strength & muscle. Eat at least your body-weight in lbs x 18 kcal. Go for these foods:
  
• Protein. 1g/lbs daily. Meat, poultry, fish, eggs, whey, etc.
• Fat. Balance your omega 3, 6 & 9 intake.
• Veggies. All kinds, especially green fibrous veggies.
• Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
• Water. 1 liter per 1000 calories you expend.
• Whole Grain Carbs. Oats, rice, pasta, breads, Ö.