7 Lifting Mistakes Killing Your Strength Gains (How to Build Strength)

Summary

In this engaging video, viewers learn seven essential tips to overcome plateaus in strength training and muscle building, inspired by Leon Edwards' aesthetic physique. The speaker emphasizes the importance of patience, proper training volume, and rest periods, as well as the need for a strong strength stimulus. Key strategies include deload weeks, training under six reps for strength, incorporating machine work when necessary, and ensuring adequate carbohydrate intake. Additionally, the speaker highlights the significance of varying workouts every four to six weeks to prevent adaptation. With expert advice and a promotional offer for a strength training program, this video serves as a comprehensive guide for fitness enthusiasts.

Takeaways

• 💪 Building muscle takes time, consistency, and patience; instant results are unrealistic.
• ⏳ Overtraining is a real issue; it's important to take deload weeks every 3-4 months to allow recovery.
• 📉 If you're plateauing in strength, consider reducing training volume during deload weeks to enhance recovery.
• 📊 To increase strength, incorporate lower rep ranges (under 6 reps) into your training routine.
• 🏋️‍♂️ Safety matters; use a lifting belt when lifting 85% or more of your one-rep max to prevent injury.
• 🥗 Carbohydrates are essential for strength training; aim for 5-6 grams of carbs per kilogram of body weight.
• 🔄 Change your workout routine every 4-6 weeks to prevent plateaus and stimulate new muscle growth.
• 🎯 Prioritize compound lifts and avoid over-reliance on machines to build functional strength.
• 🧘‍♂️ Ensure adequate rest between heavy lifting sessions (48-72 hours) to allow both muscles and the nervous system to recover.
• 📅 Consider incorporating both strength and hypertrophy training blocks throughout the year for balanced development.

Q & A

What is the primary goal of the video?

The primary goal of the video is to provide viewers with tips to avoid plateaus in strength training and continue gaining muscle and strength.

Why is patience emphasized in strength training?

Patience is emphasized because building strength and muscle takes time, and immediate results are unrealistic. Consistent effort over several months is necessary for progress.

What is overtraining, and how can it affect strength gains?

Overtraining is when individuals train too hard without adequate rest, leading to fatigue, declining performance, and increased risk of injury. It's recommended to take deload weeks to prevent this.

How often should one schedule deload weeks?

It's suggested to schedule a deload week every 3 to 4 months, or every 2 to 3 months for individuals over 30.

What is the recommended rep range for strength training?

The recommended rep range for strength training is typically under 6 reps, with an emphasis on lifting heavy weights.

How important is rest between sets for strength training?

Rest is crucial; it is recommended to rest 2 to 5 minutes between sets for strength training, particularly for compound lifts, to allow for recovery and maximize strength gains.

What role do carbohydrates play in strength training?

Carbohydrates are essential as they serve as the main fuel source for workouts. The video suggests consuming 5 to 6 grams of carbs per kilogram of body weight for optimal strength and energy.

Why might someone incorporate machines into their training?

Incorporating machines can be beneficial when experiencing plateaus as they can help target specific muscle groups and improve overall strength without compromising form.

What is the importance of changing workout routines?

Changing workout routines every 4 to 6 weeks is important to provide new training stimuli, preventing the body from adapting and hitting plateaus in strength and muscle growth.

How does the video suggest balancing strength and hypertrophy training?

The video recommends that even if training primarily for hypertrophy, incorporating blocks of strength training is beneficial, and vice versa, to optimize overall fitness and muscle development.