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  • Ryan

Get Strong. Build Muscle and Get Stronger

I have previously talked about getting stronger and building muscle when talking about progressive overload and the thinking behind what you need to do to up your training to get bigger and stronger.

This time I’m going to focus on key aspect to lift heavier.


I’m not going to get into reps and sets as this will vary depending on your program and your goals. This is more looking at universal aspects that can be applied over any strength program.


There are so many way you can build strength.


From dumbbells, kettle bells, body weight training etc. All are amazing and have different benefits, which is why it is important not to get bogged down in one specific method.


But you want to build raw strength, powerlifting has that covered.


Squats, deadlifts and squats. All day. That is how you build strength.


Obviously strength comes in different shapes and forms, but for the purpose of this I am going to focus on how much you can lift with your main 3 lifts.


There is a very good reason that these exercises have been a main staple in any strength and conditioning program.


It is possible to build raw brute strength just by a few heavy sets a week on each of these.

This is also good if you’re stuck for time. Strength training is great if you don’t have loads of time. Going in and getting heavy sets done and getting out is great if, for example, you only have an hour max in the gym.


One of the key aspects of strength training is not how much you lift, but how you lift it.

This is something that I focus a lot on with clients. Especially as my clients are ordinary people and not athletes and certainly not strength athletes.


I look at these compound exercises as whole body movements.



Take the deadlift for example. It’s a hip hinging movement which is something that a lot of people struggle to get at the start. Bracing your core is very important. Also bracing your shoulders. Bring your shoulders down and back and keeping them retracted the whole time.


Mastering the body mechanics is key. Now that you’re comfortable with the mechanics and moving in this way, now add resistance.