Training hard? Not seeing maximum gain for maximum effort?

There is a lot of information out there in regards to gaining and maintaining muscle strength, so I thought it would be nice to break down the keys to muscle strength in 5 easy steps.

Big moves

Focus on big movements e.g. squat, bench press, deadlift and shoulder press. The science behind this suggests that the recruitment of multiple muscle groups elicits a larger hormonal response, making them more effective for building strength and muscle bulk than isolated movements e.g. bicep curls.


Freedom to move

Free weights instead of machine weights. This creates movement that is not in a directional bias. Recruitment of multiple muscle groups occurs more with free weight exercises. So exchange a machine leg press for a squat.


Keep up with cardio

Don’t neglect the bike or treadmill, multiple studies suggest that a combination of cardiovascular and resistance exercise is the best way to keep your muscles at their peak condition.


Eat right

Avoiding processed foods, refined sugars and alcohol, and opt for lean protein, complex carbohydrates and healthy fats. This will ensure great gains with training and recovery.



Combination of rest and work is the best method. Too much exercise will result in overtraining and increased risk of injury. On the other hand, too little exercise can make increasing strength a hard task.

Create a training plan that allows for a day off between workouts, with a rest week every four to six weeks of training. Rest between sets is advised during exercise to prevent overload, and make sure you allow up to 1 minute for energy to be restored into the muscle before starting your next set.

Download ebook