1) 15% strongerStrength gains won't only improve your chin-up record - they'll fast-track your physique to new heights.
To increase your strength in the shortest time possible. “ These exercises recruits lots of different muscles, Increasing the weight while decreasing the reps will help build your strength by 3-5% each week ,” says MH’s online fitness advisor Neil Mc Teggart.
How it works
To get stronger in the shortest time possible, you first have to define what physical strength actually is. What it isn't is a single measurement - rather it has three components: the greatest force that is possible in a single maximum contraction; the ability to overcome resistance with a fast contraction; and the ability to express force many times over. The only way to make a difference to your overall strength is to improve each one of these faculties by increasing your reps, sets and intensity. By putting your muscles under stress in this way you cause your muscles to tear and re-grow (hypertrophy) which increases their size and strength. The more stress you put them under, the bigger they grow. And the more frequently you put them under stress the greater your naturally occurring stores of muscle growth hormones become, which in turn gives you the strength to lift more. The benefits of this aren't just confined to stacking plates on a barbell, you may find your new physique sees you roped into to any number of tasks from helping the pretty brunette next door to carry her heavy shopping to saving kittens from trees.
1) Your power movesStick to this simple four-week plan to maximise your muscle gains and add 15% more strength
THE TOTAL-BODY POWER BUILDER
Muscles: quads, hamstrings, glutes, lower back, abs
1) The squat is extremely effective for increasing leg strength as it ropes in more lower-body muscle fibres Ihan any other exercise, found a study in the Journal of Physics. Stand with your feet shoulder-width apart and rest a barbell on your shoulders.
2) Bend your hips and knees to lower yourself towards the ground. Stop when the bottoms of your thighs are parallel to the floor. Keep your back straight. Rise to the start along the same path. "As a bonus your abs will tense much harder than they would during any sit-up," says Mc Teggart. Your full body
strength workout has just begun.
THE BEST CHEST CHISELLER
BARBELL BENCH PRESS
Muscles: chest, triceps, abs, shoulders
1) Lie on a flat bench and grab a barbell with a slightly wider than shoulder-width, overhand grip. "The two handed nature of this move lets you push out more power per rep than any other chest exercise," says Mc Teggart.
2) Lower the barbell towards the middle of your chest. Keep your head. torso and hips pressed onto the bench. Pause when it touches your chest then straighten your arms to press the weight up. If you're a golfing man you’ll add more speed to the pace of your swing, found scientists at East Stroudsburg University, US. Give it your all - you're at the halfway point.
THE V-SHAPE CARVER
Muscles: lats, biceps ,abs , shoulders
1) Grab a pull-up bar with an overhand grip that's shoulder-width apart. Hang so your elbows are completely extended. The army’s basic six-week training regime, which is heavy in bodyweight moves like this, increased overall strength by 10-20% in 4-6 weeks found a study in Aviation. Science and
2) Pull yourself up until your chin crosses the plane of the bar. Pause then lower yourself to the starting position, If you can't manage all the reps in one go, take as many rest breaks as you need but get them all done. And when you can do 10-15 reps easily then use a dip belt to add a 2.5-5 kg weight plate.
THE LEGAND BACK BUILDER
Muscles: glutes, hamstrings, quads, calves, abs
1) Stick a barbell on the ground in front of you. Bend at your knees and hips to bring your upper body towards the bar. Grab the bar with an underhand grip. Performing deadlifts is one the best exercises to increase bone mass density of your spine, found research in Calcified Tissue International.
2) Raise the bar so your legs become fully extended. Slowly lower to the start. You've just worked 65% of the muscles in your back, found a study in The Journal of Strength and Conditioning Research. If you feel strong now. Imagine how you’ll feel in four weeks.