How To Improve Your PR In the Gym
Eventually, you’ll hit a plateau where you find it challenging to reach new personal bests. You need to dial in your training and nutrition to attain new heights. Here are 4 steps you can take to get stronger.
1. Perform Sets With Low Reps
Most exercises should be heavier weight for lower reps when training for power and strength. That means the highest weight you can do with perfect form for 4-6 reps.
Also, structure your workout split to ensure you get enough training volume while giving your body time to rest and recover.
2. Increase Your Calorie Intake
Your diet is another likely cause of training plateaus. If you’re not getting stronger, odds are you’re not eating enough!
As a rule, multiply your body weight by 20 to see how many calories you should eat to gain strength. For example, if you weigh 150 lbs, you should eat at least 3,000 calories per day (150 x 20 = 3,000).
Keep in mind, this is a very rough estimate, and caloric intake for strength gain depends on several factors, including your body composition, metabolic rate, and activity level. Click here to calculate your exact caloric needs for muscle gain.