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I wish to remain the same size but gain strength, what kind of exercise do i need to do?
current weight - 62 kg / 136 pounds
Age - 25 yo
Gender - Male
Height - 5' 5" / 168 cm
Body fat - 15 %
BMI - 22.5
Diet - Strict vegetarian (eggs restricted too)
level of workout experience - 2 years- mostly cardio & beginning weight training
Goal - to get stronger - to do exercises which have real life application
you're not going to find it hard staying the same size if you can't eat the main sources of protein...
if you want to get stronger do squat, deadlifts, bench, overhead press, powercleans, chins, dips etc
how much stronger you will get staying at 62 kg, i don't know
you're not going to find it hard staying the same size if you can't eat the main sources of protein...
if you want to get stronger do squat, deadlifts, bench, overhead press, powercleans, chins, dips etc
how much stronger you will get staying at 62 kg, i don't know
Some weight gain at your size might be a good idea. If you add muscle and lose fat wouldn't that be a good thing?
markos (PTC) beginner program would be great for you. It's not 5x5 though, im pretty sure its 3x8. It is a 'sticky' in the bodybuilding sub-forum or the strength sub-forum i forget.
whatever program you choose stick with it until you see results, don't chop and change programs.
I wish to remain the same size but gain strength, what kind of exercise do i need to do?
current weight - 62 kg / 136 pounds
Age - 25 yo
Gender - Male
Height - 5' 5" / 168 cm
Body fat - 15 %
BMI - 22.5
Diet - Strict vegetarian (eggs restricted too)
level of workout experience - 2 years- mostly cardio & beginning weight training
Goal - to get stronger - to do exercises which have real life application
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, 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?