Learn How to Build Muscle

Instantly Increase Your Strength On Every Back Exercise

When you want to learn how to improve your lifting performance, it can sometimes be hard to know where to start - even for the advanced lifter.

Fortunately, understanding and using a few simple concepts during each exercise will help propel your lifting records to new heights. Follow these tips and you will surely increase your strength on every back exercise.

When trying to increase your strength on an exercise you may be surprised to hear that you can do a few things without even stepping foot in the gym. First, get a good nights rest. Getting adequate sleep will ensure that your body recovers from the previous strength training session. It will also help you feel more refreshed and energized. The second thing you can do to increase your strength in the gym is eat a proper pre-workout meal.

To carry you through your workout, you should consume around 20-30 grams of carbohydrates about 1-2 hours before your session. This can be in the form of a piece of fruit, a small sandwich, or a cup of yogurt. Experiment with your pre-workout meal and find what works best for you.

Doing everything you can to get better outside of the gym will help you increase your strength on back exercises. In addition to these tips, you can do a few things inside the gym to improve. First, it is important to get in a good warm up before your training.

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Warming up has been shown to decrease the risk of muscle injury and prepare the muscles for heavy work loads. Spend about 5 - 10 minutes on the treadmill or elliptical and then perform some dynamic arm stretches. Your arms play a key part in back exercises to it is important to make sure they’re ready to go.

The second important tip for increasing strength on back exercises is to focus on the mind-muscle connection during your lifts. Developing a strong mind-muscle connection will help your body utilize your muscles efficiently. To develop this, spend a couple of minutes each day to learn the position and function of your back muscles. Then, when you perform an exercise, focus on contracting those muscles.

Increasing your strength can also come from perfecting your technique. The more efficient and stream-lined your movement, the less wasted energy and the more you will be able to lift. Spend some time reading and watching videos of specific exercises to learn the proper technique. 

The last major thing you can do to ensure strength gains on back exercises is called the principle of progressive overload. This principle states that the only way your muscles will grow and be stronger is if they are consistently challenged and worked harder than before.

To do this, try to increase intensity on all of your lifts. You can increase intensity by decreasing rest time or increasing reps, sets and weight. Do this for at least 6 weeks then take a week to rest - this is called periodization (breaking your program into periods).

After your week of rest, continue with your program and keep increasing intensity each session. Hopefully this article has given you a few great ideas on how to increase your strength for your next back workout.  

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turbulence training