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Increase Strength As Quickly As Possible

Today I read a blog about how to get stronger in 31 days.  This blog featured 10 areas to increase your strength in a short amount of time.  I will go over these top 10 areas, then I am going to add 3 ways that I think were missed.  To save on time, I will go through and list these and I will also provide a link so you can read in depth how these will help you.  The link is provided here.

1. Use free weights and compound movements
2. Learn perfect technique
3. Use low repetition range
4. Warm up properly
5. Increase your resistance every time you train.
6. Train your weak points
7. Limit your exercise selection
8. Train like a strongman
9. Eat
10. Supplement wisely

I believe that these are all solid ways to improve your strength.  In my opinion though, you should not want to try to increase your strength by a lot in a limited amount of time.  Strength comes with time.  You are not going to see incredible gains in a short amount of time.  Rather, you should program your workout to try to make small gains every month.  The goal is long term, not short term.  I am going to now include 3 areas that were missed.

11. Rest-  Without proper rest, you will never get stronger. You are going to have to get proper rest in order to become stronger.  It isn't a race to get as strong as possible.

12. Foam roll-  This will not only loosen your muscles up for your workout, but it will also prevent injuries.  You should spend 10-15 minutes foam rolling before every workout.  Not only this, but you should also do it on off days.  This will help get of soreness and it will get you ready for your next workout.  You can buy a cheap foam roller from Amazon.

13. Vary your volume and rep range-  I think an area that was missed was varying your rep range and volume.  Going with a higher rep range will make your muscles grow larger, due to hypertrophy.  Low rep ranges will work your fast twitch muscles, allowing you to lift more weight.  The key is to lift the weight as quickly as possible.  If you are doing high rep ranges, you should try to focus on going slow, and working on contracting your muscles.  Doing both of these will help your muscles grow and become stronger.