Gaining STRENGTH, not bulk.

[Adam B]

Ok, so it seems like a lot of people on here know a lot about weight lifting, but I am really not interested in getting bulky. I just want to strengthen the muscle that I have. I'm thinking that keeping the reps <8 would do it? I just want to build some power and definition, but not gain too much mass.

So, I'm thinking a high weight, low rep program? Can someone on here hook me up with something like that?

 

[Quagmire911]

Ok, so it seems like a lot of people on here know a lot about weight lifting, but I am really not interested in getting bulky. I just want to strengthen the muscle that I have. I'm thinking that keeping the reps <8 would do it? I just want to build some power and definition, but not gain too much mass.

So, I'm thinking a high weight, low rep program? Can someone on here hook me up with something like that?

Kerpal (poster on here) and I have a similar goal to this- getting strong without getting huge.

Keeping the reps lower on your main lifts will help with this, but you can still get stronger using higher rep stuff for your assistance work and it is advised because you can't constantly stress the CNS with low rep, high intensity work.

The main factor in the weight gain however is your diet. Keeping your calories at maintenance will keep you the same weight. Keep your protein high, (aim for 1.5g per pound of bodyweight) and adjust your daily calories up or down every few weeks until you hit the right balance. Small adjustments though, only up our down a few hundred calories each day as it adds up over the week.

Pick one of these:

http://www.sosuave.net/forum/showthread.php?t=125444

 

[Dice52987]

http://startingstrength.wikia.com

Or you can buy the actual book entitled Starting Strength 2nd Edition by Mark Rippetoe

 

[mrRuckus]

"I just want to build some power and definition, but not gain too much mass."


This is contradictory. You get definition by increasing muscle and/or decreasing body fat. You apparently don't want to gain muscle, so you'd be losing fat... so you'd be losing mass.

 

[Bible_Belt]

Count me in. I also want to gain strength without gaining body weight. I weight 165 now, and in two months I plan to have an mma fight at 155. My training is pretty intense, and I can feel myself getting more muscular when I am training hard almost every day. It's difficult to do additional weight training, but when I do, I have tried lifting very light weights with very high reps, hitting muscle failure that way. Since a fight is three minute rounds, I have been trying to do one exercise for three minutes at a time; usually I hit muscle failure very easily in that time. Bench pressing 25-pound dumbbells is ridiculously easy for a minute or two, not so easy after that. I am just as sore the next day as if I had lifted heavier weights in traditional sets of 10.

 

[Cry For Love]

Count me in. I also want to gain strength without gaining body weight. I weight 165 now, and in two months I plan to have an mma fight at 155. My training is pretty intense, and I can feel myself getting more muscular when I am training hard almost every day. It's difficult to do additional weight training, but when I do, I have tried lifting very light weights with very high reps, hitting muscle failure that way. Since a fight is three minute rounds, I have been trying to do one exercise for three minutes at a time; usually I hit muscle failure very easily in that time. Bench pressing 25-pound dumbbells is ridiculously easy for a minute or two, not so easy after that. I am just as sore the next day as if I had lifted heavier weights in traditional sets of 10.

Yes, and that also gives "the pump" and we all know how much Arnold likes that feeling and we should, too

 

[Adam B]

"I just want to build some power and definition, but not gain too much mass."


This is contradictory. You get definition by increasing muscle and/or decreasing body fat. You apparently don't want to gain muscle, so you'd be losing fat... so you'd be losing mass.

Well, I run AT LEAST five miles everyday, so it would be very hard for me to put on bulk.

So, would it be possible for me to lift pretty aggressively and not gain much mass? I still have a little bit of fat that I want to get rid of and the running is just not getting it done, so I was thinking if I gained a little muscle that would get rid of some fat and it would all even out?

Or am I totally off base here?

 

[kickureface]

chances are your diet isn't tailored for gaining mass so lift away. lifting doesn't get you big anyways

 

[Kerpal]

Why do you run so much?

Unless you're training for a marathon or something like that, you're probably better off switching to high intensity, low duration conditioning drills rather than long slow distance running.

 

[Adam B]

Why do you run so much?

Unless you're training for a marathon or something like that, you're probably better off switching to high intensity, low duration conditioning drills rather than long slow distance running.

I am a high school middle distance runner. Right now I'm putting in my base miles for the upcoming track season in the spring. I'm trying to get up to around 55 miles per week(which isn't really that much mileage compared to a lot of people). A solid aerobic base before the season starts will make you stronger and more durable throughout the season and in races. It also strengthens all the bones, muscles, tendons and ligaments in your legs so they can handle the more intense track work to be done later in the season.

This is how I aim to ge a college scholarship, so don't tell me I run too much. My mileage is actually relatively low. As of now, I do one intense workout each week and one moderate workout. The rest are easy-moderately paced distance runs.

 

[ssj4halo]

Your mileage is relatively low. I was also a track and field/cross country runner in high school.

However, to build muscle you need to cut that because if you run a lot your cortisol levels increase which increases muscle breakdown. Simple science. Granted, this is if you do 20 min+ runs. If you are doing sprints most of the time...you should be fine. In fact, sprinting is actually beneficial for gaining mass.

I had to make the same decision as you...and I choose to build muscle. Then again, you are NOT bulking...just wanting to gain strength.

just do low reps heavy weight training. That should increase your strength. Your gains might be a little slow, but its something!! You don't have much of a choice since the scholarship should be your first priority.... gl with your runs :]

 

[Adam B]

How about lifting two days a week and doing calisthenics on the third day I would lift? That seems like the best course of action for general upper body conditioning.

Lift Monday and Thursday. Do body weight stuff (Dips, pushups, pullups) on Friday? Or should I just lift three days a week?

I really don't know much about this stuff...

 

[kickureface]

How about lifting two days a week and doing calisthenics on the third day I would lift? That seems like the best course of action for general upper body conditioning.

Lift Monday and Thursday. Do body weight stuff (Dips, pushups, pullups) on Friday? Or should I just lift three days a week?

I really don't know much about this stuff...

Do the startin gstrength workout. Follow it to the letter, don't do funny things to it, you will get strong.

And eat