• Transformed by Spence

5 ways to keep getting STRONGER!

One thing every guy wants to be is strong. It’s a status symbol to be the big guy in the gym. In the first year of training you will gain strength and size in a much greater capacity than you ever will in the entirety of your life as a lifter. Why is this? The first time you start lifting it puts a whole new stress on the body that it’s not used to. This means your body will eventually adapt to training until you reach what is known as a plateau. So, what can you do to help avoid this? Here are 5 ways you can keep from stalling and keep getting stronger.


People tend to only train what they enjoy or are good at. Thus what they do is neglect what they are weak at or have bad technique in. This is not a good idea as that muscle group or body part ultimately just gets worse. Focus on your weak points first and at the start of a session when your glycogen stores are at their highest as you can exert maximal energy and focus in that area in getting it up to standard with the surrounds body parts.

A real press up


This goes along with doing what you suck at. In the big three lifts squat, bench, and the deadlift, there is always a part that you struggle with. For some it’s the lock out or just the lift off. By finding the part that is making you struggle with each lift you can help yourself increase your overall strength in the big three. For example, on the deadlift if you have trouble getting off the floor, adding in a deficit deadlift will be very beneficial to tackling that weak point.


With any workout plan worth its merit structure is key. If you have no structure to your program you are in no way setting yourself up to succeed, you must know the direction you are going and have a plan. Structure makes sure that you are getting adequate recovery but also gives you the opportunity to add in those weak points that you need to hit. With the Spencer Lissamore Fitness app you get a structured day to day layout of each workout for each day. Schedules determine when a rest day is required and when workouts should be AM or PM; tailored to your specific needs. Download the app now off the Google Play Store or App Store to begin and get in touch for your access!


As we get older we tend to move away from the big three lifts. The fact is the big three provide a great hormonal response in the body when doing heavy sets in the 85% of your one rep max. By hitting the big three you can lift more weight, stimulate more muscle to grow, increase firing rate of muscles, increase testosterone and growth hormone. Another added benefit is increasing both of these hormones also helps you cut some extra body fat as well.



When you are running on a very intensely structured program you need to take time off. Most power lifters really only lift about 4 times a week, that means they get a lot of down time to make sure their nervous system can recover, and allows them to adapt to increasing loads in a manner that lets them progress forwards and not back.

Along with off days increasing nutrition intake is also important with getting stronger, this is not the time to cut calories and try and cut down. Getting stronger takes a lot of hard work and can take its toll on your body so make sure you keep yourself in top shape by being in a caloric surplus when doing so.


For more information regarding Training or Nutrition leave your e-mail address in the subscription box and I will get in touch. Have a great weekend folks!

Spencer Lissamore Fitness – Personal Trainer and Body Transformation Specialist



0 views0 comments