If you have been exercising for quite some time and feel you aren’t getting any stronger try concentrating on a few of these pointers! Maximizing strength is a lot more straight forward than people make it out to be. Let’s take a look at what I am talking about.
First, simplify everything! If you want to be strong at deadlifts don’t waste your time doing 4 sets of 20 chest flies and start deadlifting! Too many times people become too fancy with exercise variations and accessory work. It is just like any skill..do that skill over and over again!
Second, master the technique. Granted your technique will vary in some ways from other people because of biomechanic differences, but honing an effective technique will go a long way. This is very important because you will need to be precise when the load becomes heavier in order to complete the lift safely. My rule is to never give up form for weight! The risk isn’t worth the potential injury. NOTE: It can weeks, months, even years to dial in your form and technique. Most coaches and experienced lifters are continuously making adjustments to their lifts in order to keep growing.
Third, violence! Yes, you need to be violent! This doesn’t mean head butting your bro before getting under the bar. You need to think about being aggressive during the lift because no one has ever moved heavy weight by being slow. Think “fast and aggressive” throughout the entire movement, not just at the start!
Last, choose correct maxes. A max is the weight you can do for 1 rep. Disclaimer: you do not ever need to attempt that 1 rep max to become stronger or increase your max. Many times people will over estimate their max and get buried or injured. I would select a max that is going to be doable even on a “bad day”. This way you never fail on reps, and you can train at submaximal levels and still become stronger. You can increase the max slowly as you go (5-10lbs)/ week, but there is never shame in keeping it the same or decreasing. Listen to your body!