How to Increase Muscle Strenght?

sonuyos
sonuyos Posts: 114 Member
in Fitness and Exercise
Hi guys,

posting after a long haul,

anyways i have lost about 30kgs till now...

and have about 10-13kg of extra fat away from my initial goal that is of 10% FAT!!

Anyways my current body % is about 22-25% fat (gotta chek this weekend)

My question is how can i increase my strenght of muscles?

I am still losing fat....

any tip for losin fat more and gain muscle strength too

i dont want bulkin muscle...i want strenght and stamina...more like beach body...

Well i know it is kinda odd for that vision but then again i lost 30kgs and for accomplishin such physique i can do anythin :blush:

Anyways wat all shall i do?

How many rep per set i should do?

And what weight should i do?

if needed then i will post up my current workout sheet along with rep and sets...

Replies

  • CipherZero
    CipherZero Posts: 1,418 Member
    "Beach body" is a matter of low bodyfat and muscle building. The latter is harder than the former to achieve.

    Do either starting strength or stronglifts barbell programs. They're both easy enough to find.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Find a progressive strength building program like the one Ciph quoted. Follow them exactly as written if you are new to lifting.

    If you want to lose fat, get your diet on point and eat a deficit.

    Strength is something one can definitely obtain while on a deficit.
  • fitzman84
    fitzman84 Posts: 40 Member
    Jim wendler's 5/3/1 is solid.
  • sonuyos
    sonuyos Posts: 114 Member
    fitzman84 wrote: »
    Jim wendler's 5/3/1 is solid.

    Can you explain that?
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    sonuyos wrote: »
    fitzman84 wrote: »
    Jim wendler's 5/3/1 is solid.

    Can you explain that?
    Google it. No need for us to explain it when it's already out there for you.


    Basically, any progressive strength training program will be fine. IMO, starting strength or stronglifts are solid starting points for new lifters... but as long as you are challenging yourself sufficiently, and increasing the weight as you get stronger, you'll see results.
  • eldamiano
    eldamiano Posts: 2,667 Member
    Isnt 'beach body' a made-up subjective term?

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