How to get strong quickly - 3 exercises to help you build strong muscles quickly

Whether you're an athlete or simply just want to be in better shape, knowing how to get strong quickly can make all the difference in your success.

It's funny because if you take a look around, among the majority of the guys in the gym and much of the talk in the press, probably will not find many of them work to get stronger. Usually, what they are doing is to lose weight or just "look good", which does not make much sense to me, because as you become stronger, also you get more healthy and fit, and your ability to burn fat is greatly increased.

On this basis, I will show the three main exercises you should focus on your workouts ... but first a word about what we really need to do to get strong quickly.

Heavy lifting

Lifting heavy weights with few repetitions (ie, working for a positive failure) is the key in order to become really strong and muscular. If you look at the powers of strong men, you will notice are not the bodybuilder type, but they are going strong. And this strength comes from heavy lifting and maintain their functional exercises (lifting free weights, objects, etc. .)... just that. So be sure to increase the weight you lift every time you stop at the gym.

How to get strong quickly - Exercise # 1 - Squats

Like King and foundation of all exercises to build strength and muscle mass, the squat is a great exercise for the body to become strong quickly. Stand with a dumbbell behind your shoulders Bb and weight, the distance of the width of the shoulder. Slowly lower into a sitting position imaginary, with your thighs almost parallel to the floor - your knees should be over your ankles. From here, slowly, get back to the starting position, pushing your heels to the floor. While doing this exercise, be sure to keep your back as straight as possible, and avoid bending or hunching your back, because it causes injury. Make three sets of 6-10 repetitions.

How to get strong quickly - Exercise # 2 - Weights Dead Of Bb (Bb Deadlifts)

This is another great foundational exercise, but should be careful to perform it with an appropriate technique to quickly get stronger and prevent injuries. With feet apart for a little less than shoulder width apart, squat down and take a bar with a separation of the shoulder width or slightly wider distance than the head. Raise the bar by extending knees and hips to full extension, pulling your shoulders back and pushing your chest out at the end of the year. Lower the bar and repeat. Be sure to keep your arms and your rights back, during the year, and keep the bar close to your body to improve leverage. Make three sets of 6-10 repetitions.

How to get strong quickly - Exercise # 3 - Bench Press

Considered by many as the king of exercises for the upper body, surely this will give you a great and heavy breasts, arms, shoulders and back. Lie back, right, on a weight bench. With your hands apart slightly less than the width of your shoulders, lift the bar off the rack and slowly lower it toward your chest until a few inches away. Then, push the bar back, exhaling as you do. Repeat. Be sure to maintain control at all times and not rebounding the weight off your chest, because this can stress your shoulders and cause injury. Make three sets of 6-10 repetitions.