Boost Your Strength: 3 Proven Ways to Hit a New Max In and Out of the Gym!

April 24, 2023

Updated: Feb 04, 2025

By: Nurtured Fit

Building muscle is my top priority right now. The process, known as hypertrophy, challenges muscles through high resistance and weight, leading to muscle growth. Simply put—I’m here for the gains.

I faced a setback between February 28th and March 7th of 2023 when I was sick and unable to eat for an entire week. I lived off crackers, and even then, I struggled to finish one. Before that, I was working (not so successfully) on maintaining a caloric surplus. That weeklong setback had a major impact on my progress, making my hard-earned gains feel nonexistent.

This experience led me to dive deeper into researching muscle growth, reminding me to embrace the journey and appreciate where I am. Over the past month, I’ve implemented new strategies that have helped me regain progress, and now—this comeback is about to be crazy. I’m back to 100%, and it’s grind time.

The Grind: Pushing for Muscle Failure

When I say grind, I mean I willingly walk into the gym/workout expecting to fail. But that’s the point—muscle failure is where real growth happens. Studies show that training to failure promotes hypertrophy. While maxing out helps test your strength, building strength requires consistent resistance training.

Check out the chart below for recommended rep ranges for strength, hypertrophy, and endurance, based on the article Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.

Use this chart to structure your next workout based on your fitness goals. Need help with a plan? Reach out through the member tab or DM me on Instagram! I can help guide you, and if you're interested, we can create a customized plan tailored to your needs.

Three Ways to Reach a New Max

Want to break past your limits and hit a new max? Try these three methods:

1. Increase Time Under Tension

2. Incorporate Max Tension Static Holds

3. Push for a New Weight or Rep Max

1. Increase Time Under Tension

Slowing down your reps increases the intensity of your workout. Try a 5-second descent and a 5-second ascent, making each rep last at least 10 seconds. This extended time under tension forces your muscles to work harder, leading to greater gains. Embrace the challenge—this hard work will pay off.

2. Max Tension Static Holds

Max tension static holds involve pausing at the point where your muscles experience the most tension. For example, in a squat, this is when your legs reach a 90-degree angle. Hold this position for 10-15 seconds before completing the remaining reps. This method builds endurance and strength, helping you push through your sets more effectively.

3. Try a New Weight or Repetition Max

Increasing weight is a common goal because it signifies progress. To achieve this, you need proper muscle activation, preparation, and warm-ups. If you want to hit a new rep max, try rest-pause sets—take a brief pause before finishing your set, then push through the remaining reps. Another method is using a timer instead of counting reps, starting with 30-45 seconds and gradually increasing the duration.