This leads us to the obvious conclusion that even if our only goal is to look better we need to get strong to do that. So if you have been following a traditional muscle building program for awhile it may be time to switch to a more strength-oriented training plan.

The basic principles of designing a program to gain strength are as follows:

Lower repetitions

Low repetitions allow for heavier weights, and heavier weights are what increases strength quick. You want to stay below 6 reps here. 1-3 reps is the pure strength zone, while 4-6 reps will allow you to increase muscle with your strength.

High volume

To make up for the relatively lower volume of your low rep sets, it is necessary to increase the number of sets you do. There is no special number. Anywhere from 5-12 sets of an exercise is the norm. The exact number will depend on the number of reps you're doing, your goals, and your current work capacity.

Long rest intervals

In contrast to bodybuilding, we want to avoid being tired as much as possible when training for pure strength. This means we want near complete recovery between sets. The exact amount of time will depend on the exercise, but anywhere from 3-6 minutes is typical. Some powerlifters are known to take up to 15 minutes between heavy squats or deadlifts!

High frequency

The more often you do something the better you get at it. For pro strength athletes it is common to train 6 days per week, 2 or 3 times per day! While this isn't practical for most of us, it gives us a hint as to how to build strength fast. The more often you can train (without overtraining) the better.

These are just a few guidelines to help you to get strong. The key to fast strength and muscle gains is hard work mixed with well designed training programs and sound nutritional and supplementation advice.