Cable chest fly for chest gains
Hitting pbs in the gym is fun and feels great. But how can you keep getting stronger and see continual progress? In this blog I am going to share my five top tips which if you put in place will defianlty make you stronger. 

Have a plan 

The first non-negotiable when looking to get stronger in the gym is having a plan and a structure to your training. This is important for many reasons. 
 
The first is that having a plan will mean you are being consistent with the same exercises. If you change exercises every week you will never give your body that consistent stimulus it needs to adapt to an exercise and build strength. I would advise you follow a plan for at least 4-6 weeks before making any changes. 
 
The second reason why having a plan is important is because it gives you the ability to record your progress and reflect on the weights you lift over the course of a program. 
Train in lower rep ranges 
 
The second tip is to make sure you train in lower rep ranges for exercises you really want to progress strength on ( generally classic compound movements like bench press, deadlift, squat etc.). This would range from 3-8 reps. At these rep ranges you are working closer to your 1 rep max but with enough volume to see progress. 
 
Also, at these lower rep ranges you will be creating lots of mechanical tension which is really important for strength gain. Just ensure you still focus on your form even when lifting in lower rep ranges. 
Do AMRAP sets 
 
AMRAP stands for as many reps as possible and is a great way to test yourself and really push to failure. AMRAPs can be great for exercises where you are not quite ready to go up in weight but want to increase your training volume. 
 
Now I will mention that its important you use AMRAP sets sparingly for big compound movements but for more isolation movements you can use them a bit more. However, I would still ensure that you save AMRAP sets for your final working sets and avoid doing it on every single exercise in a session as it can be very fatiguing. 
Measure your intensity 
 
To build strength while keeping form on point is hard. This is where using things like RPE (rate of perceived exertion) can be very useful. 
 
For RPE you gauge the intensity of a set of an exercise out of 10 (10 being the hardest and 1 being the easiest). Over the course of a training plan, you can increase the RPE as you get stronger and adapt to the stress that you put your body under. You can increase the weight you are lifting, add in extra reps or sets as you find a weight is become easier to lift. 
 
The best client results I have seen is when using the RPE method in their training. The gains can be pretty epic. 
Train hard enough 
 
The last point leads very nicely onto my final recommendation, and that’s you need to train hard enough. This might seem like a no brainer, but I would put a decent amount on the fact you can put more into your training, I don’t mean for that to come across the wrong way as I know I can train harder on some days. The reality is when you think you have hit failure you probably have 2-3 more reps in the tank. 
 
To hit this point home a few years ago a very interesting study on bench press found how much people leave in the tank. People were supposed to predict their 10-rep max weight and many in the group actually hit 15-20 reps, a few even more than this. This just shows how much more there might well be in the tank when you train. 
 
Also, it’s important to remember that however ling you have been training in the gym, your training should always be uncomfortable and hard. When training feels like this strength gain often occurs. 
 
 
I hope you have found todays blog helpful, if you want to learn more about strength, I really recommend you check out my free training guide for strength and muscle gain. It’s pretty damn comprehensive and will give you even more insight on how you can improve you training. 
 
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