(1) Triple Down On Your Goals:-
Going as heavy as you can not only help with power, it also ads density to your muscles. I’m not suggesting chasing PRs every week. Instead, use cluster sets to build size and strength safely. Cluster sets are groups of 2-5 reps, where you lift a heavier-then-normal weight with extended rest-pauses in between. Work 3×3 clusters in your plan. This means doing 3 mini-sets of 3 reps with 20-25 seconds of rest in between. Triples are a good target rep range because you’re going heavy but also doing multiple reps. To add triples to your workout, choose a weight you can handle for 5 reps. Since you are clustering your reps, you will be doing 9 reps instead of 5, so this weight will get heavy fast. Do two of these cluster sets with your major compound movement of the day, resting for around 2 minutes between cluster sets.
(2) Get Positive By Going Negative:-
This is a follow-up on the previous tip but also serves its own benefit. When you are training, you want to break those muscle fibers down so they can rebuild themselves bigger and stronger. Negatives-the part of the exercise where you are lowering the weight under control-not only reinforces good lifting mechanics, it also speeds up that breakdown process and builds better size and strength. As you are finishing up your isolation exercises, devote your last set to focusing on the negative. Lift the weight with your normal tempo, then lower it to a five-count. You will feel the muscles working throughout this entire period. Once you are at the bottom of the movement, lift the weight back up at a normal cadence for the next rep.
(3) Attack The Weakness Firest:-
No one is perfect. We all have strength, and we all have weaknesses. The problems are that many lifters boost their egos by working only on their strengths while ignoring their weaknesses. While in the short term this might work, neglecting what you need to work on most will bite you in the glutes in the long run. If you want size and strength, acknowledge your weaknesses and tackle them first. If your upper chest is lagging, start with inclines. If one side is weaker than the other, work that side first and add a couple more reps. Not only will this approach help your physique, but it also will help you mentally. Rather than ignoring your problems, you are attacking them. When your weak areas become stronger, your physique and performance will both improve.
(4) Control The Weight:-
How many lifters have you seen trying to sling weight around as fast as they can? My guess is many. You might even be thinking of someone specific when you read those words. While slinging weight might appear impressive to the gym rookie, the rest of us know it isn’t very beneficial. Being truly strong means you do not need tricks like momentum to lift the weight. You’re capable of controlling your lifts from start to finish. And from an aesthetics perspective, slow-and-controlling lifting increases the time your muscles spend under tension, leading to greater gains overall. If you are guilty of using physics, not power, to lift, slow down and take back control. While there are a few rare occasions that cheating can help, those occasions are not when strength is the priority. If you have to use momentum instead of generating your own muscular force, you’re already done with your set.