More Ways to Get Stronger Without Getting Bigger

kickboxing classes in raleighThanks for joining us for part two of our short series on getting stronger without gaining lots of extra muscle mass. If you’re new to the series, part one talked about heavy weights and being explosive when lifting. Before moving on with today’s post, we suggest you go back and read over part one. Click here to jump back.

Today we’re covering the importance of decreasing your reps, working on weaknesses, and getting plenty of rest. Let’s go! Did you know that Gracie offers an alternative to regular kickboxing classes in Raleigh? Call us today to try Muay Thai!

Gain Strength Without Muscle Mass

Decrease Your Reps – Gaining strength means lower repetitions at the gym. When you’re lifting heavier weights, gravity will actually force you to workout like this. For the best results for strength gaining, try to complete only 2 to 4 reps using maximum effort to lift the heaviest weight you can. Gaining muscle mass shouldn’t be an issue since you’re not stressing out your muscles with higher reps for longer periods of time.

Focus More on Weak Areas – One of the easiest ways for someone to gain more strength without the muscles mass is by focusing on your weak areas. For instance, if you cannot complete a single hand-stand push-up spend extra time practicing and working on this weak area. Find the exercises you struggle with and focus more on them.

Also, pay attention to the smaller muscles that are always working behind the scenes. These can include your rhomboids in your back, along with your rotator cuffs. Rotator cuffs help stabilize shoulders, groin muscles, calves, and more. These muscles help you complete many daily activities outside of the gym. Making these stronger will help you avoid injury. By making your rotator cuffs more stable, your ability to benchpress more weight will increase. When you strengthen your calves and groin muscles, your squat output will increase as well. The best part is that these are fairly small muscles that will not get freakishly big, so you shouldn’t worry about gaining too much mass.

Getting Lots of Extra Rest – This means getting more rest between sets at the gym, as well as more rest at home. When you rest for longer periods of time in between your sets, you allow your ATP (adenosine triphosphate) to regenerate quicker. This helps you lift heavier weight during each set. Resting at home is also very important. It’s important to get enough sleep on a daily basis and take extra days off to let your body recover. Adults should aim for 7 to 8 hours of sleep each night, and taking an extra day off from lifting will give your muscles more time to heal.

We hope these tips we’ve outlined in these past two posts will help you gain the strength you’re looking for without all the extra muscle mass. If you’re looking to take your fitness to the next level, check out how Gracie Raleigh can help!

Searching for Kickboxing Classes in Raleigh? Try Muay Thai at Gracie!

If you are searching for kickboxing classes in Raleigh, why not try Muay Thai instead? Gracie Raleigh offers the best Muay Thai classes in the Triangle area. At our local martial arts gym we’ll teach you how to use your fists, elbows, knees, and shins to become a full-contact fighter, or to defend yourself. Muay Thai is also a very efficient workout and you’ll reap many health benefits, so call Gracie Raleigh today and schedule your free class.