Increasing strength

Definition

Strength is a measure of the ability of an individual in relation to the amount of weight they can lift or move. Many factors can affect strength, some which we have no control over eg genetics, body type. What can make a difference is hard training, good nutrition, supplementation and proper rest.

Diet

Following the guidelines in the basic sports nutrition section is a good foundation for any athlete. To specifically increase strength:

• Consume around at least 1 gram of protein per pound of lean bodyweight per day to aid full muscle recovery and keep a positive nitrogen balance.
• Make sure carbohydrate is also eaten at every meal to provide fuel for the workout. Remember lack of energy = lack of strength!
• Eat every 3 hours so you having 5-6 meals per day to keep muscle glycogen levels up and give a regular supply of nutrients for repair.
• Always have a meal replacement supplement containing both carbohydrate and protein immediately after exercise to give optimum muscle recovery.
• Always drink plenty of water!
• Increase fruit and vegetable intake to obtain key vitamins and minerals needed for recovery.

Supplements

Strength can be enhanced using various supplements.

Most useful are:

• Protein supplements – use as and when to top up protein levels in the diet and to enhance an already carbohydrate rich meal.
• Creatine monohydrate – Studies show increases in strength of around 10%.
• Most research has used the powder form in the following doses:
  
  • Loading phase – Four 5g servings per day for first 5-6 days (If you do not want weight gain miss out this step). 1 dose should be taken straight after exercise.
  • Maintenance – 3-10g per day for no longer than 8 weeks. Best taken straight after exercise.
  • Rest - Followed by a 4 week rest period
• Works better when combined with simple carbohydrates, look out for special formulas.
• HMB – particularly if combined with Creatine. Take at least 1 gram 3 times per day. 1 dose should be straight after exercise.
• Zinc and Magnesium – A combination supplement of these two minerals in the form Zinc monoMethionine and Magnesium aspartate has been shown to elevate testosterone levels by 30% and increase strength by 2.5 times. 3 capsules 30 minutes before bedtime is normally recommended.

Other supplements to consider include:

• Tribulus terrestris– The Bulgarian form of this herb has been tested on athletes and shows promising strength increases.
• Arginine/Ornithine – helps release of growth hormone and may increase strength
• Carbohydrate supplements – An energy bar or drink taken at least half an hour before exercise to keep energy levels up.
• Thermogenic supplements – 1-2 capsules taken 30 minutes before an event can stimulate adrenaline levels, which increase the release of glucose from glycogen and may give extra temporary energy to lift more weight.
• Multivitamin and mineral – a hi-potency product to supply optimum nutrient levels.
• Fluid replacement drinks – important for keeping hydrated.

Weight training guide

When training for strength you should use 5-9 reps, 3-5 sets and rest periods should last 1-2 mins. It is also useful to add more weight on each set.

Another key point is to completely rest the muscles exercised for at least 48 hours so that they fully repair and refuel.

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