If you really want to know how to get strong fast it really all boils down to five major principles. They are:
1: Train Stronger
In order to get stronger you need to train stronger. Strength does not just come to you. You need to force yourself to become strong. That means pushing yourself each session to lift heavier, but, recognising when you are pushing yourself too hard and overtraining (more on overtraining in principle 5).
2: Eat Enough
In order to get strong fast you need to eat enough to sustain muscle growth. How much? Enough to allow you to make regular progress. If you don’t eat enough, you won’t progress. Eat good whole foods such as red meat, steak, rice, milk, cheese, fish and so forth. Junk food once a week won’t make much difference, but, don’t base your diet on it. (Nor will lager cut it as good calories, to you party animals out there… it’ll only make you get fat and ruin your training!)
3: Rest Enough
Getting seven hours sleep is very important, but also resting while you are awake is important. Not only does your body need calories to grow muscle, but it is not a good idea to continue breaking down the muscle fibres even more with other strenuous activities. Let your muscles and body as a system repair and recover.
4: Change Routine Regularly
To get strong you need to change you routine regularly so your body doesn’t get bored and stop responding. Changing your routine could be using completely different exercises, different reps or sets, different rest periods in between sets, or just slightly varying the exercises themselves.
5: Don’t Over Train
As I mentioned in principle 1, you need to watch out for overtraining. Symptoms of overtraining are numerous, but most commonly include a lack of progress and the feeling of overall fatigue. When you begin overtraining, it is not uncommon to begin losing strength quickly. What you need to do in such a situation is have some time off and get plenty of nutrition. Have a week off at least.
When you come back to training you should now recognise the signs of overtraining earlier and avert it by having lighter training sessions. This gives your central nervous system and muscles a break from the massive strain you are putting on them, and can allow progress to continue.
And that’s about all you need to about how to get strong fast if you are a beginner. There’s more advanced stuff of course, but without nailing the basics, you just won’t get very far at all.