I have included here a 3 step process that you can follow in order to achieve superior strength. Any effective and well-planned strength and exercise program requires a smart plan towards progression. In other words, if you can do 10 push-ups today then in three weeks you need to be able to do close to 40! This would be progress. Check out the following steps you can take to ensure your progress.

1. Nutrition: In order to build lean muscle mass you need to have a sufficient amount of protein and calorie intake. The National Strength and Conditioning Association (NSCA) recommends that an extremely active individual take in 1.8 to 2 grams of protein per kilogram of body-weight. Protein builds and repairs muscle. Muscle is the body’s crane. It is what does the work and moves the heavy loads. Therefore, the more muscle you have the stronger you will be!

2. Engage in Multi-Joint Lifts: In order to stimulate your body into developing overwhelming strength you must engage in performing multi-joint lifts. Lifts that include more than one joint include more than one group of muscles. This is what causes your body to initiate a higher production of muscle building hormones such as growth hormone and testosterone. Deadlifts, kettlebell swings, cleans, and jerks all qualify as lifts that will ensure the success of your strength training program.

3. Progressively Overload Your Body: This is where you need to gradually increase the intensity of what you are doing over time. If you gradually add on either weight or volume to a particular movement or exercise then over time you will achieve power! Just like the push-up example I gave earlier. You must progress in your training to get stronger.