• Michael Beadle

Train To Get Strong And Watch Your Body Grow!

Updated: Apr 2



When it comes to gaining muscle, it can take much longer to see visible improvements. I always say ๐…๐Ž๐‚๐”๐’ ๐Ž๐ ๐†๐„๐“๐“๐ˆ๐๐† ๐’๐“๐‘๐Ž๐๐† ๐€๐๐ƒ ๐—ช๐€๐“๐‚๐‡ ๐˜๐Ž๐”๐‘ ๐๐Ž๐ƒ๐˜ ๐†๐‘๐Ž๐—ช! โฃ

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Getting stronger = gaining new muscle โฃ

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To achieve muscle growth ๐Ÿ’ช then progressive overload has to take place.โฃ

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There are many ways progressive overload can take place. Chasing that extra rep, adding more weight to the exercise or slowing down the tempo (speed)โฃ

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Week after week you should be seeing strength increases across all rep ranges, primarily between the 8-12 rep range for optimal muscle stimulus to occur.โฃ

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For example, letโ€™s use the principle of adding more weight to the exercise.โฃ

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Letโ€™s say you are doing bench press at 50kg you could add as little as a 1.25kg microplate weekly, then over a course of a year, youโ€™ve gone from a 50kg bench to a 115kg bench.โฃ

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For absolute certain, your body will grow ๐Ÿ’ช โฃ

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Personally, I have taken this approach and I use this method with all my clients, which I have seen great results.โฃ

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Focus on getting stronger week after week and youโ€™ll be sure that your body is growing without a doubt. โฃ

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This is exactly what I did with my client Allen who started 2 years ago with a bench press 1 rep max of 70kg and now itโ€™s at 160kg with 4inch's added to his chest. Stay tuned to see tomorrowโ€™s post of Allenโ€™s phenomenal 160kg bench press at age 61 ๐Ÿ‘€โฃ

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๐ˆ๐ง ๐จ๐ซ๐๐ž๐ซ ๐Ÿ๐จ๐ซ ๐š๐ฅ๐ฅ ๐ญ๐ก๐ข๐ฌ ๐ญ๐จ ๐ก๐š๐ฉ๐ฉ๐ž๐ง, ๐š ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐ฅ๐š๐ง ๐ง๐ž๐ž๐๐ฌ ๐ญ๐จ ๐›๐ž ๐ฉ๐ฎ๐ญ ๐ข๐ง ๐ฉ๐ฅ๐š๐œ๐ž.โฃ

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Training program โœ… โฃ

Get a personalised program and stick to it for 16 weeks or more. Donโ€™t forget to log all youโ€™re weights each session, then work hard to beat them the next session.โฃ

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Diet โœ… โฃ

Nutrition can be a minefield and often over-complicated when it doesnโ€™t need to be. If youโ€™re feeling lost then seek out advice. โฃ

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Recovery and sleep โœ…โฃ

You can only train as hard as you can recover, muscles grow when rested. This is something I wish I discovered sooner, I now train a lot less and Iโ€™m seeing better results.โฃ

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๐€๐ซ๐ž ๐ฒ๐จ๐ฎ ๐Ÿ๐ซ๐ฎ๐ฌ๐ญ๐ซ๐š๐ญ๐ž๐ ๐›๐ฒ ๐ญ๐ก๐ž ๐ฅ๐š๐œ๐ค ๐จ๐Ÿ ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐ข๐ง ๐ญ๐ก๐ž ๐ ๐ฒ๐ฆ? ๐“๐ก๐ž๐ง ๐ ๐ž๐ญ ๐ข๐ง ๐ญ๐จ๐ฎ๐œ๐ก, ๐ฅ๐ข๐ง๐ค ๐ข๐ง ๐›๐ข๐จ. โฃ

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