Posted On:2/01/2004 9:36pm
Guy Who Pays the Bills and Gets the Death Threats Style: MMA (Retired)
High (not 8-10, 15-20) reps low (not air, but 50% of your 1 rep max) weight should do the trick.
And do bodyweight excercises as well, with a lot of cardio.
Such as thou art, sometime was I.
Posted On:2/01/2004 9:38pm
Style: Brazilian Jiujitsu
That's hypertrophy specific.
Normally, I'd say I was grappling, but I was taking down and mounting people, and JFS has kindly informed us that takedowns and being mounted are neither grappling nor anti grappling, so I'm not sure what the **** I was doing. Maybe schroedinger's sparring, where it's neither grappling nor anti-grappling until somoene observes it and collapses the waveform, and then I RNC a cat to death.----fatherdog
The man they call FoM
Posted On:2/01/2004 9:39pm
Phrost is describing endurance training for some reason ?
The Wastrel - So attractive he HAS to be a woman.
Posted On:2/02/2004 11:07am
Style: 7 Star
In order to gain mass be it muscle or fat you need to consume a lot of calories. So if you weight train (sensibly) <-- key word, and don't consume more calories you should gain strength without gaining size.
Posted On:2/02/2004 11:26am
Style: Shi Ja Quan
To get strength with minimal mass, you must keep the reps under 5 and concentrate on compound moves: squat, bench, deadlift, chin, overhead press, dips.
Use a min of 85% of your 1 rep max ( usually more like 90 -95%)
You MUST find your 1 reo max and work from there.
You only gain mass if you gain weight, olympic lifters compete in weight categories and there are some VERY strong 150lbs for example, stronger than most 250lbs bodybuilders.
There wil always be SOME mass increase in terms of muscle size, but that shouldn't be a problem or concern.
Warm up to your target weight and do about 3 sets with 2-3 min between them, you are doing ALOT of weight so you body needs more rest.
If you like going to failure, I suggest 3 warm ups, failure on the work set and then a set with less weight, this helps to pump the muscle with blood and also helps work a TAD on muscle endurance.
The key is still to work at a hight percentage of your max +85% and to use compound exercises.
Think powerlifting, think olympic weight lifting.
Posted On:2/02/2004 11:34am
What about the whole calorie intake thing or am I full of ****?
Posted On:2/02/2004 11:54am
Nope, you are right, NO ONE ever put on size by NOT gaining weight, NO one ever put on size by LOSING weight.
You have to gain weight to gain mass, common sense that is lost on most people looking for an excuse NOT to do Strength Training.
All those people who say: "I don't do weights because I don't want to get big" are so full of **** that, if you knocked the **** out of them, they would be transparent.
Amazing that the number 1 reason people take steroids is to GET BIG, yet there are these people that, just by looking at a barbell, are alreay "too big" or "too bulky".
Posted On:2/02/2004 12:41pm
Style: MT, Kenpo
Good point ronin, I can't even recall how many people have told me that same thing. Not to be sexist, but mostly women who say "I don't want to get all gross and big." Then I have to remind them that they're ON steroids, training 6 days a week...I go on to tell them that I'll give them a thousand dollars (reasonable sum) if they get too big training.
As for the original topic of the thread, if you get stronger, you'll gain size. The question for you is, how big is too big. If you're basing strength gain in terms of punching or kicking power you'll somehow have to measure your baseline "power" at present, then set a goal, and train to that. (Just don't neglect the endurance training at the same time.) Who knows, maybe tweaking your technique might even give you the gains you're looking for without changing your weight routine. Assuming you feel your technique could be improved upon to the point of power gain.
BAH! Too many variables to consider.
Posted On:2/02/2004 5:19pm
you must keep the reps under 5
You can do 5 reps. Or 6.
Its still strength training.
Posted On:2/02/2004 6:14pm
Guess I misread the thread.
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