Wanna Get Stronger, But NOT Bigger?

[kahntrutahn]

I would like to keep increasing my strength, but I do not care to gain much more size. I'm 170-175 @ 5'9". I feel that once I drop my body fat % back down to sub 10% again, I'll be quite happy in that weight range.

However, I want to continue to get stronger. As a matter of opinion, my women, and myself do not prefer the big and bulky look. I feel pretty well proportioned at this point, but I certainly would like to continue to gain strength but NOT mass.


What if anything can I do to continue to achieve strength gains without putting on much in the way of mass? Would it take changes to diet? Changes to training? Or likely both?

[kyleb]

Lift heavy ish and eat clean. You can lose weight and still gain functional strength.

[secretprankster]

Eh, at your current weight I really wouldn't worry about becoming too bulky for women. But basically just don't eat as much is the gist.

I mean, it's not like you're going to wake up in three months looking like this guy, and while this may not be IDEAL for some girls, I doubt you'd have many problems in that department.

[Efourdee]

Strength training is generally done with lower reps and heavier weight. Powerlifters train for strength and not mass, so following a powerlifter program would be a good place to start.

I see guys that can lift alot more then their size would lead me to believe, but I think generally size and strength are correlated. So it is going to be difficult to double your bench press without gaining some size along the way especially because strength training is extremely taxing and requires alot of food for energy.

[Thremp]

Low mass, low cals.

Its hard to get bigger.

[longbody]

If you were on a bodybuilding program before and gaining mass, then you should change your routine.

Few sets (2-5), few reps (1-5), long rest periods (3-5 min), and cycling heavy weights (80% or better of a 1RM I think, maybe 85%) is the way to get stronger without building mass. Just a matter of training for a neurological effect instead of a physiological one.
Another way to go about about pure strength training is to view it as the practice of lifting heavy weights. You can't lift heavy if you're fatigued, or have too high a volume. Cycling between heavy and lighter weights is required though.

Or you could go for strength-endurance type stuff, like repetition kettlebell lifts, pullups, one-legged squats, without gaining mass.

Diet shouldn't matter at all.

[thirddan]

"Diet shouldn't matter at all. "

orly?

if you eat above maintenance you will grow...dats da law...

[longbody]

[ QUOTE ]
"Diet shouldn't matter at all. "

orly?

if you eat above maintenance you will grow...dats da law...

[/ QUOTE ]


But he won't put on muscle mass if he eats too much, even if though he might be hoisting some serious iron. Thats what I was getting at.
I should have said diet shouldn't matter if you're concerned about putting on muscle mass.

[Thremp]

[ QUOTE ]
[ QUOTE ]
"Diet shouldn't matter at all. "

orly?

if you eat above maintenance you will grow...dats da law...

[/ QUOTE ]


But he won't put on muscle mass if he eats too much, even if though he might be hoisting some serious iron. Thats what I was getting at.
I should have said diet shouldn't matter if you're concerned about putting on muscle mass.

[/ QUOTE ]

You're like totally wrong.

[jqmaverick]

To build muscle you must consume more calories than you are expending.

If you don't want to build muscles then simply make sure you are not eating excess carloies.