If you listen to 95% of tips on the web, in gyms or magazines, to lose fat you need to do low-intensity cardio and to gain muscle mass you have to do weight training with series of 8 to 12 repetitions.
These two training protocols give some results because otherwise they would have been set aside for a long time, but they are far from the best. The problem is that these practices are so popular that most people focus on them and miss out on the best.
Reading this content signify that you want to get a more muscular body, better drawn and more athletic, and your strength is the crucial element for that. By becoming stronger, you will increase your muscle mass, you will preserve your muscles and metabolic rate during a low-calorie diet, and you will enjoy a better quality of life. You must, therefore, give a large part of your training to the development of your strength.
The Different Types Of Strength To Grow Muscle
There are several types of strength; we will discuss only relative strength and absolute strength. Relative strength is the amount of force you can create relative to your body weight and your muscle size.
It is the force that reflects your ability to control and move your body in space. If two people have the same strength, the less massive person will have higher relative strength.
Absolute strength is regarded as the maximum amount of force you can generate regardless of the size of your muscles and your body. General people with a larger body can create greater strength.
The idea is to try to develop these two types of force because it is common to see a person capable of squatting at 250 Kg, but unable to achieve traction because of his overweight.
Increase your strength to develop your muscle mass
When you work your strength, you create an overload stimulus in your body. Your body perceives it as “stress” and to avoid re-stressing, it will adapt and build extra muscle. Specifically, when you lift heavy loads, you damage your muscle fibers and following your weight training, your tissues need to be repaired.
During these repairs, your body builds more significant and stronger muscle fibers, which will give you stronger muscles and also bulkier muscles. By developing your strength, you will also improve the ability of your nervous system to activate more muscle fibers at the same time.
Stronger fibers and recruited in more significant numbers can move heavier loads. All of these factors can elevate metabolic stress, muscle tension, and muscle damage during your weight training, which are three critical components to ensure muscle hypertrophy.
Increase your strength to lose more fat
The formula for losing fat is simple in theory but difficult to implement. To lose weight, it suffices to impose a calorie deficit on a body with a healthy metabolism. But losing weight does not just mean fat loss.
Because to create a calorie deficit without a training and a proper diet, will melt your muscles at the same time as your fat. To prevent this from happening, instead of doing low-intensity conventional cardio or weight training with long runs, you can focus on strength training.
By moving heavy loads in a range of 3 to 8 repetitions, you will increase your testosterone levels and stimulate your fast-twitch muscle fibers.
This will allow you to compensate for muscle catabolism and preserve your muscle mass in case of a low-calorie diet. By turning a stronger person, you will also be able to do targeted fat loss workouts with heavier loads.
Over time your workouts will become more intense and last longer. You will gradually increase the number of calories consumed during and after your training sessions. You will, therefore, be able to decrease or maintain your fat level without significantly reducing the amount of food.
It’s a relatively long path, but once you’re strong enough and tough enough to do some workouts that will help you stabilize your fat levels without starving yourself, you’ll win the jackpot.
Some recommendations to increase your strength
Strength and muscle are intimately linked when it comes to adaptation. By asking your body to produce more strength, you will force it to develop more muscle. To increase your strength, you are not limiting the choice of bodybuilding methods. You can also use a barbell, dumbbells, weight of your body, pulley machines, etc.
Your main goal should be to ensure constant progressive overload, by regularly adding weight or increasing your number of repetitions during your weight training. The progressive overload will create increasing stress levels and force your body to adapt by developing your muscles.
But you must not try to go too fast; bodybuilding is a marathon, not a sprint. You must be able to move 10 Kg before you can move 100 Kg, you must be able to pull before having the ability to do 10.
A multitude of small progressions will create a constant increase in your strength, and this is the key to your long-term success with bodybuilding, both to develop your muscle mass and lose your fat.