Do you want to get stronger fast? Want some extra muscle in your arms?
I’m certain that you do.
Why wouldn’t anyone want to add a few pounds to their bench press and smash your personal record?
This article will share three simple training secrets that can have powerful effects on your strength levels, without the need for expensive supplements or dangerous drugs. Read on!
3 Simple Tips For 3 Exercises
I believe that for us, natural lifters, one rule holds true — size follows strength.
Say what you want, but experience has showed me that the best way to gain size and might, is to focus on getting a solid foundation of strength, with the 3 basic lifts. Pick a rep range you like the most and work your way up, until you reach at least intermediate strength levels:
- Deadlift – body weight x 2
- Squat – body weight x 1.6
- Bench press – body weight x 1.2
Focusing on endless sets of bicep curls with pink dumbbells just won’t cut it.
So, to help you reach those strength goals faster and more easily, I have my best tips for each lift that will allow you to instantly lift weight easier and heavier for longer periods of time safely!
Your body will get a clear-cut signal that it’s time to gain muscle mass.
So, one tip for each lift. Let’s go.
Deadlift – The Hook Grip
This one is my favorite.
My grip failed me every time, I tried to get to decent deadlift numbers.
I’d get the bar over my knees and then all of the sudden, I’d feel the bar starting to slip away from me. And because I knew that I wouldn’t be able to get the rep in, I dropped the bar back to the floor.
This thing pissed me off. My back wasn’t getting the workout it deserved, because my grip muscles said they quit.
I had to fix this problem ASAP. The gains were awaiting.
It didn’t take me long to find the answer.
While reading an article about Olympic weightlifters, I found out that all of them use a special grip called the hook grip. It’d be almost impossible for them to lift those weights, without the hook grip.
I decided to give the hook grip a go and boy, was I in for a surprise.
My deadlift strength grew instantly by leaps and bounds. I was able to break my deadlift record without breaking a sweat and I kept on adding more weight to the bar in the following weeks.
And best of all, I was really able to feel my back during the lift. I never felt my back like this when I was using the regular, double overhand grip.
So, without further ado, here’s how to do the hook grip correctly:
- Get to the bar
- Put your thumb on the bar
- Wrap your fingers around the bar
That’s all there is to it.
Squat – Glute Activation With a Sprinkle of Mobility Work
This is a killer tip for squats.
Let’s face it.
A lot of guys have messed up postures due to excessive sitting in front of the computers.
Excessive sitting leads to:
- sleeping glutes
- tight hamstrings
- hunched back
All of these things spell trouble for your squat performance, especially the sleeping glutes.
When you sit the whole day, your glutes get basically shut off. This is a big problem, since your glutes are the biggest muscle in your body and they are the main mover in all of the lifts that require a great deal of hip extension—squats, deadlift, lounges, etc. And if the nerves in your glutes aren’t able to fire to the max, then you’ll be able to lift less weight.
Luckily for you though, awakening your glutes is easy. Just add 2 sets of 10 reps of glute bridges with with leg extension to your warm up routine and you’ll be good to go.
Do this before you squat, and watch your squat form and strength skyrocket.
Bench Press – Chalk Up
And finally, we have the bench press.
Here’s what I want you to do for your next bench workout. Before you go do the set, get some chalk and put it on your hands.
Dry hands will allow you to squeeze the bar harder and get a better feel for the weight. Both of these things will help you get more power out of your muscles.
When I used chalk for the first time, I was instantly able to add 10 pounds to my bench press. That was huge for me, considering that the bench press is my weak lift.
If your gym doesn’t allow you to use regular chalk, go get yourself some liquid grip. Same effect, but without the mess.
Your Turn …
So, here’s what I want you to do now.
Next time you’re going to deadlift/squat/bench press, I want you to use these training tips to become instantly stronger.
I can guarantee you’ll notice a massive improvement in your strength.