Strength

There are many methods describing how to gain muscle and strength in a very short period of time. Let’s get it clear, strength isn’t something that can be developed over a short period of time. Strength must be developed over time with hard dedication and patience. There are no safe shortcuts when dealing with strength and power.

Setting realistic and relevant goals.

One of the most important things in order to achieve the needed results in any field or event is setting out realistic goals within a given time; for example, deluding yourself about make a progress from 100 kg benchpress to 250 kg within a month. The goals and the timetable should be realistic. Otherwise, this could lead to a disappointment and in some cases even injuries.
Another key aspect for “Getting there” is setting relevant goals. Clearly, if the goal is to improve your benchpress results, there are certain muscle groups that needed to be taken into account: chest, triceps, and deltoids. Workouts should be based on those muscles groups, which are derived from the “master goal,” in order to set maximum attention to the needed muscle groups.

Monitoring the progress

Of course, consistency in training is very important. Without it, the progress will be slow or even none. In order to achieve the needed goal, it’s important to monitor the progress on a regular basis. Monitoring is a crucial factor in fine-tuning the workout for the needed improvement; a slow improvement or lack therefore should raise a flag in your monitoring (schedule).

In order to get a score of your result, while taking into account mass and age, you should obtain the Glossbernner index, which can be calculated from here