Trying to figure out a weightlifting routine...

[Smitty]

I'm trying to figure out how I can lift more weight with minimal size gains. I'm rather small, and whenever I put on more muscle I got slower.

Right now, I'm using my own calestenics routine, but it's not quite as...fulfilling as lifting was.

I remember reading something about 1-3 reps being for power, 4-6 reps for strength, and 7-12 reps for size. I'm not sure, so can someone help me with this?

Anyway, I guess the question is... can someone tell me how to lift more without getting more size?

Thanks in advance.

[hurricane]

Hi Smitty!

To strength train without getting all big, try using a higher number of reps with lighter weights. Choose weights that you can lift for 15-20 reps, 2-3 sets, but not too light so you can lift them for more than that. This will give you the strength benefits you want without the bulk.

Btw, I think that your calisthenics routine is pretty good for that too, but it's understandable that you want to switch things up a bit.

[jay46]

... Choose weights that you can lift for 15-20 reps, 2-3 sets, but not too light so you can lift them for more than that. ...

I'm a bit confused about this. Would that mean not being able to do the 21st rep in each set or just being able to do the 60th rep in the third (not being able to do the 61st)?

[elbows_and_knees]

Hi Smitty!

To strength train without getting all big, try using a higher number of reps with lighter weights. Choose weights that you can lift for 15-20 reps, 2-3 sets, but not too light so you can lift them for more than that. This will give you the strength benefits you want without the bulk.

Btw, I think that your calisthenics routine is pretty good for that too, but it's understandable that you want to switch things up a bit.

this is incorrect. that type of training is referred to as muscular endurance training. it increases muscle endurance, not strength. muscles are lazy by nature. They only get stronger when they are presented with a stress load that is hard for them to handle.

to gain strength without mass, lift HEAVY. 3-5 reps, 2-3 sets. by doing this, you aren't breaking down your muscle tissue and forcing it to get bigger. you are actually training the neuromuscular system - you are training your muscles to contract harder. you get stronger without the added mass.

[Orion]

I don't normally plug other peoples products but I recently got Bruce Lee's book 'The art of Expressing the Human body'. I've only read about the first 50 pages and have found that its an excellent book (yet to put it in to practice. ).

He talks about Isometric training alot, I won'tgo into to much detail but if you want to be strong but not bulky try this (for best results buy the book). There is alot of reading but it is a great insight into the man himself.

Knowing is not enough, we must apply. Willing is not enough, we must do.

[elbows_and_knees]

isometric training has a few drawbacks when trying to get stronger

1. there is no progressive resistance. You can only dish out what your body or the object pressing against can offer up. this leads to muscular endurance training

2. isometrics only build strength in the area of the static resistance and not throughout the full range of motion.

3. in the realm of specificity, isometrics don't help you much, as the exercises performed are not mimicing the motions performed in your MA training. this leads to less efficiency in your training.

bruce was great, but it's no secret that he wasn't the most knowledgable about exercise - he just liked to do it. anyway, if you would like to check out a book with such exercises, check out "Dynamic Strength" by Harry Wong.

[Meguro]

isometric training has a few drawbacks when trying to get stronger

1. there is no progressive resistance. You can only dish out what your body or the object pressing against can offer up. this leads to muscular endurance training

By increasing resistance, won't you get the progression you're talking about? Take for example doing static curls. Increase the weight after holding a position for a set period of time becomes too easy.

2. isometrics only build strength in the area of the static resistance and not throughout the full range of motion.

Doesn't isometrics focus on the contraction? If by doing isometrics you imrpove your ability to contract harder, which is how isometrics works, you shouldn't have any problems nor be concerned about beiong strong through out the full range of motion.

A combination of isometrics and plyometrics should build strength without bulk.

[elbows_and_knees]

By increasing resistance, won't you get the progression you're talking about? Take for example doing static curls. Increase the weight after holding a position for a set period of time becomes too easy.

traditionally, isometrics are done without weight. Done with weight, yes, you would have that progression.

Doesn't isometrics focus on the contraction? If by doing isometrics you imrpove your ability to contract harder, which is how isometrics works, you shouldn't have any problems nor be concerned about beiong strong through out the full range of motion.

A combination of isometrics and plyometrics should build strength without bulk.

this goes back to specificity. Does your body stay in one position when you punch? no. the whole body is utilized as one unit. in terms of efficiency, your weight training program should also reflect this. by doing an isometric motion, you are only improving your explosiveness in one set position.

for strength without bulk, plyos and isometrics would be far inferior to heavy weights and plyos.

[Smitty]

to gain strength without mass, lift HEAVY. 3-5 reps, 2-3 sets. by doing this, you aren't breaking down your muscle tissue and forcing it to get bigger. you are actually training the neuromuscular system - you are training your muscles to contract harder. you get stronger without the added mass.

If I do it this way, will I be able to maintain my current mass? I don't care about letting my arms fall by the wayside, as I figure the mass there is slowing them down. But my chest, back, shoulders, and traps, could I maintain my mass there by doing 3-5 reps 2-3 sets? I don't figure that large trunk muscles slows my limbs down, with the exception of taisabaki. But dodging hasn't been my problem.

[elbows_and_knees]

yeah, you will be able to maintain. The big factor in that maintenance is in your diet though. As for slowness, I really wouldn't worry too much about it. at 5'9 and 225, I haven't been in a ring, judo match, street etc. with someone much faster than me - not so fast that I can't hit them. look at big boxers...tyson is my height and weight. the whole "size slows you down" addage is a myth. You have to be HUGE in order for that to be in effect.

among machines it holds true - a porsche can move faster than a semi - but humans don't have as extreme a degree of variation.