Increase Strength Not Size

nortal

Hi,

I am looking for ways to increase strength but with minimal muscle size, as I don’t want to bulk up and maintain my “athletic form”. Not sure what reps to do 12 or 5, as I also want to increase muscle endurance.

I used to lift weight years ago with a sport I was involved in from memory I was about 70kg below 10% body fat bench pull up to 110kg for 10 -12 reps continuous, squat 110kg upward for the same reps. The other weights I can’t remember.

I never bulked up but did get stronger, now seem to start getting bigger after doing weights, could be an age thing

From reading everybodys advice a combination of cardio and weight will reduce my body fat %?

Colm_OReilly

I guess the first question I have is why don't you want to put on size?

Any of my MMA guys have just kept an eye on diet to maintain weight while strengthening up, so that's where your primary focus will be.

110Kg for 12 squats, nice! What's your current program so that we may see areas for improvement?

nortal

Colm

thanks for the reply - no program, did weights on Friday night in the gym first time in a months or longer, about 9 years since did them on a regular basis (other than some circuit training) didn't over do it just to get my technique back and correct lifting form back, it only then I noticed how much strength I have lost, stiff as a board yesterday. Any programs you may have I would be grateful for a heads up or web link

Money Shot

nortal wrote: »

Hi,

I was about 70kg below 10% body fat bench pull up to 110kg for 10 -12 reps continuous, squat 110kg upward for the same reps. The other weights I can’t remember.

Extra nice .. although I'm not sure what a bench pull is, but if you meant bench press, that is phenomenal lifting for a - 70 kg guy knocking out 12 reps of 110 kg.

nortal

Money Shot,

Bench Pull is laying horizontal face down on a bench with your arms either side, keeping your chest on the bench pull the weight until it hits the under side of the bench.

No its not a bench press can't bench press to save my life, funny thing is when i was doing weights and i told guys they pi$$ed themselves because i looked like i wouldn't pull the skin of a sausage, now i look stronger and can't pull the skin of a sausage .

kevpants

Why don't you look into doing some of the olympic lifts? The definition of strength without size. Though your ass will probably get ginormous from them :pac:

quirkster

as far as i know, low reps and heavy weight will keep size to a minimum but will yeild great strength and power results.

higher reps and slightly lighter weights will have a bigger effect on size

i could be wrong but thats the general idea.

obviously your going to grow because strength preceds size, but your explosivness and overall power/strength desires, are suited to low reps/heavy weight

keep to compound movements aswell, dont do isolating exercises. clean and sweep and the like are what you need

hope that helps

http://www.freedomfly.net/Articles/Training/training29.htm

This is a great article that explains it well.

Hanley

quirkster wrote: »

clean and sweep and the like are what you need

I'm not sure if he's training to be a janitor dude...

daveywavey08

I'll make a new thread.

Roper

Hanley wrote: »

I'm not sure if he's training to be a janitor dude...

I have a 100kg Shake N' Vac.