Getting stronger can be hard if you do not follow the correct path. You can get lost in the many articles and training programs. The best thing to do as a beginner is to break training down into simple tasks. Here are five things you can start doing today to increase your strength.
Cook for yourself
If you want to get results and maintain them, you have to start cooking your meals. This will help you see what is going in and making sure you maintain the adequate macros to get and hold the strength.
Increase the weight and drop reps
You need to ramp up the weight. High rep sets are great for hypertrophy, but they do not do as good of a job building maximal strength. Six to ten sets of 1-3 reps will be the ideal numbers. Use prilipen's chart to help guide you.
Use simple programming
If you do not understand what you are doing, you are likely to not do it. Using simple accessory training will help keep you on track.
Get some supplements
Even though you are now cooking for yourself, odds are you are not getting enough of everything you need. Heavy weight training is taxing and ensuring you are at top end is important.
Get the proper sleep
You are hitting it hard. The weight is heavy and your central nervous system is going haywire. The best way to make sure your body doesn't break down as quickly is to get proper sleep. This is when your body has the time to repair and grow.