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Looking to gain muscular strength not size - what to do and what not ?

The Hamburgler said:
Fadi, say you were looking to gain strength without size (as per the OP) but also improve anaerobic conditioning. Would you recommend dropping the rest periods down? Or just doing complexes/more cardio based "finishers" at the end of workouts and on "off" days?
Click to expand...
Barbell complexes with the appropriate weight whilst still performing the heavies at the other spectrum of your strength program to maintain the desired level of strength. as I've already mentioned, it's best to insure adequate calories in order to maintain bodyweight or better still, change the composition of it (as you see on Olympic weightlifters bar the superheavyweights).

So yes, you will be mighty strong and as an icing on the cake, ripped to shreds at around 10% body fat.


Fadi.
 
Cheers Fadi.
I'll set about decoding your nutritional posts and getting my eatings in order and be on my way to awsomeness :D

I love the physique of this Oly Lifter:
http://farm2.static.flickr.com/1106/1410872951_27bc2c3002.jpg

Maybe a little Quad heavy but that is shredded

1410872951_27bc2c3002.jpg

 
Last edited by a moderator:
GHOSTrun said:
Well.. I'm 170cm and when I was 62kg my best lifts were

Squat
135kg x 1
130kg x 2
120kg x 5
110kg x 11
100kg x 20
60kg x 65

Front Squat
120kg x 1
100kg x 10
60kg x 30

Bench Press
95kg x 1
80kg x 5
62.5kg x 17

Military Press
67.5kg x 1
60kg x 5

Deadlift
167.5kg x 1
100kg x 20

Powerclean
85kg

PushPress
80kg

Overhead Squat
70kg x 1
62.5kg x 7

Bent Row
80kg for reps

Turkish Getup with 40kg

^ I've done that, so no reason you can't. Videos of my lifting found here: YouTube - x1919893???
Click to expand...

Mind blowing!

at 60.3 kg or 132.938 pounds (my present weight - 17 feb 2011) My lifts are too light! I squat & deadlift only using unloaded barbell (45 lbs). my best lifts for bench press - 45 kg / 100 pounds. I am positive I can improve my strength gradually.
 
Fadi said:
1. Restrict yourself to multi-joint/compound movements
2. Insure a recovery time of/between 3-5 minutes between each set
3. Perform between 3-5 repetitions per set
4. Eat enough in order to prevent weight loss
5. Make sure you have a diary if you don't already have one
6. Make use of the progressive overload system (the diary becomes a necessity here)
7. Make small increases regularly rather than large ones (even when you're feeling up to it).

That's what I could think of right now on the fly...


Fadi.
Click to expand...


Thanks for your thoughts. I am gonna try the best I can to put them in practice
 
Your weight is controlled by your energy intake vs energy expenditure, so if you don't want to get bigger consume at 'maintenance'
 
WTF an increased metabolism isn't how you get strong
By that theory I could take laxatives (ore something to that effect) and I'd automatically get strong
You get strong by lifting heavy shit. Plain and simple
 
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