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How To Build Muscle Safely For Your First Strongman Competition
Strongman competitions are often viewed as the
ultimate in physical fitness and power. To be successful in a strongman
competition, you will need to know the various lifts and have significant
muscle mass. It is crucial that you train correctly to avoid injury and boost
your chances of doing well in the competition. For your first time competing,
it is unlikely you will win any prizes, but that doesn't mean you should head
into it unprepared.
You should work on building muscle in the months
leading up to your first strongman competition. It is essential to know how to
do this safely and ensure that you give your body all it needs for recovery and
healthy muscle gain. This article will explore how to gain muscle and prepare
for your first strongman competition.
Set Your Goals
You will need goals to work towards to help you stay
motivated in the gym. You could consider setting a target weight to lift or
various lifts to complete safely. You can remind yourself of your goals
regularly to help you stay on track.
Ensure You Have Good Form
Good form is
crucial to prevent injury when lifting weights. You should ensure you know the
different lifts you might encounter in a strongman competition and practice
them frequently. Having good form is also essential to help you achieve the
best performance.
It can help to watch videos of other strongmen to
understand the correct form. You can also watch your own form in the mirror to
ensure you are doing the lift correctly. It is best to practice the form
without weights until you are sure you have it right. You could also ask others
to watch as you lift to ensure your form is good.
Ask For Advice
Getting advice from a professional can be invaluable.
You could consider joining an online forum for strongman competitors to get
advice from others who have more experience. You could also consider getting
some personal trainer sessions so that they can help you work more efficiently
and give you tips and advice to work through more challenging lifts. Trainers
can also be beneficial to spot you when doing lifts you aren't fully confident
in yet.
Don't Neglect Cardio Workouts
Cardio is vital for well-rounded health and fitness,
so it is crucial that you fit it into your routine. If the idea of hitting the
treadmill bores you to tears, you could consider combining cardio with your
weight training.
Carrying heavy objects can be a great way to improve
your strength and do some cardio at the same time. You could start by doing
laps carrying some moderately heavy weights. Again, form is crucial so ensure
you carry them properly to avoid injury. You can also do this kind of training
at home by carrying chopped wood or pushing wheelbarrows of heavy
materials.
Understand How Long It Takes To Gain Muscle
Muscle gain is a complex process, and it is integral
to doing well at a strongman competition. So, how long does it take to build
muscle? Everyone will gain muscle at different rates depending on various
factors. You can find out more about understanding muscle
gains using the excellent information from supplement
experts Ingredient Optimized. The key is being consistent in your workouts, and
your nutrition, which is why supplements to enhance performance can be
invaluable.
Choose The Right Gym
Unless you're lucky enough to be able to afford an
at-home gym with all the equipment you might need to compete in a strongman,
you will need to find a suitable gym. It is best to find a gym near your home
to make it simple to get there and do your daily workouts. You should tour the
gym in advance and ask your guide about any resources and equipment they have
that might benefit your strongman goals.
Watch Strongmen At Work
Watching other strongmen can be a great way to prepare
for your first competition. There are plenty of TV shows that follow strongman
competitions, so there is a lot of content for you to watch to help you improve
your own performance. You could also consider attending some competitions as a
spectator. This can allow you to talk to strongmen in person and ask for their
tips and advice on how to progress your own strongman career.
Sign Up To A Competition
Once you feel ready, you should sign up for a
competition. There are plenty of competitions aimed at beginners in the
strongman world. You probably won't be winning any prizes in your first
competition, but it can be a fantastic learning experience.
You will come out of the competition with a clearer
idea of how the competitions work and how to lift with an audience. It is a
good idea to invite some trusted friends and family to cheer you on in your
first competition. Consider signing up to a strongman competition that is a few
months away to give yourself something to work towards.
Recover Safely
Recovery is vital to prevent injury and reach peak
performance. You should rest between sets for several minutes to ensure you
don't damage your muscles. Injury can put you out of the game for extended
periods. You should recover as intensively as you work out. Doing some
exercises like yoga in the days after an intense workout can be ideal.
Getting a massage can be a great way to soothe sore
muscles and promote healthy recovery. You can also buy foam rollers for at-home
massages. It is crucial to get proper sleep while training for a strongman
competition, as sleep is vital to help you get the best performance out of your
body. Aim to sleep at least seven to nine hours each night.
Eat A Full, Balanced Diet
Eating enough food is essential to help you gain
muscle and stay energized while training. Brian Shaw, who has won the World's
Strongest Man competition four times, eats 12,000 calories each
day to remain as strong as possible.
You won't need to eat quite this much for your first
ever amateur strongman competition, but you will still need plenty of fuel to
help you reach peak performance. You should ensure you get plenty of protein
and carbs to help you gain muscle effectively. Supplements can also be
beneficial to help ensure you stay healthy.
Stay Positive
Staying positive is critical when working towards any
fitness goal. Building muscle can feel like a daunting task, so staying
motivated and keeping your outlook positive is crucial. It may help to take
progress photos at regular intervals to see your improvements over time. It can
also help to work out with others to foster a sense of camaraderie and
community. You may find that some days training are easier than others, so it
is crucial to take the good with the bad.
Conclusion
Training for a strongman competition can be intense.
It can also be hugely rewarding as you see tangible results of your hard work.
You should ensure that you prepare correctly and learn everything you need to
know about competing and lifting safely. Watching others can be invaluable to
help you learn about the proper form and what to expect from your first
competition.
You should always seek advice from experts to ensure
you make the right choices for your training and avoid causing yourself any
injury. Building muscle is a marathon, not a sprint, so you should ensure that
you have patience and dedication to meet your goals.