# 01 Define your goals
Before you choose a program and start on a strong and solid diet, it is important to define its objectives. Take a minute and think about your
long-term goals and write them down. Try to make your goals realistic, but challenging. Once you have defined your long-term goals, it is time to think about your short-term goals. No small step is too insignificant. Think about where you want to be in a month, six months, and one year. And remember that the key to achieving any goal lies in the effort. Take advantage of all the repetitions, sets, and exercises. A strong body will be built a repetition of time. It is about small, but a consistent steps.
#02 Eat more
It’s pretty simple, if you want to increase your muscle mass and thus strength, you must eat more than you burn. Depending on your body type it will require to be taken a certain amount of calories for this to happen.
Cut down or drop a cardio workout completely, as this will require more calories to be consumed for a calorie surplus will be achieved.
#03 Focus on the big four
At the core of most strength, training programs are squat, deadlift, overhead press, and bench press. Power clean can also be added. These exercises enable all muscles in the body, so be sure to focus on these exercises and give them the greatest attention when you’re exercising.
#04 Take enough caffeine before workout
Several studies show that 3 + mg of caffeine per kilogram of body weight 30-45 minutes before training has an extremely positive effect on strength. Doses below this should have the same effect, but it’s all about finding your own tolerance. If we want to avoid ”crash” after training one can take 2000 mg of vitamin c right after a workout or add the amino acids Tyrosine and Phenylalanine.
#05 Take creatin and drink a lot water
Creatine is the most well-documented supplement and is a product you want to include in your arsenal of supplements. However, it should be mentioned that according to certain studies so counteracts the caffeine creatine, because this dehydrates the cell, which is believed to reduce the creatine effect. So to get the most out of both supplements, one should avoid drinking caffeine besides that which is added in one’s pre-workout product and like to make sure to drink plenty of water.