I was reading an article in Men's Fitness (I know, I know, that's why I'm asking here) and it was talking about how to get stronger without gaining size. I've always been the guy with broad shoulders and a big chest etc. It was pretty easy for me to get size. The size always involved extra fat though. I went from 230 to 204 over the past few months and I'd like to keep going. I've been lifting as well as doing cardio 4-5 times a week. I kinda like the idea of getting down to ~185 but pretty strong.
The article said to do this you should lift heavy weights, quickly, with less reps. They said the speed and the heavy weight makes your nervous system adjust and uses more muscle fibers or something like that.
I just wanted to know what you all thought about this theory. Being "big" is fun, but I'm ready for clothes to fit better and be cut up more.
fast reps sound dangerous
started june 06
now weigh 180lbs 5'4
seated shoulder press 85lbs (each arm)
lol a lot of things are dangerousOriginally Posted by care_bear
its been said before an it will be again - try jumping slowly, how high do you get? how much force do you create?
more speed = more power, more power = more weight
all you need to do to gain strength without size is to lift heavy with low reps (2-6), an eat only enough for you to keep the same weight - if your pushing your body to lift heavy things, but are not supplying it with enough kcals to grow, the only way it can do it is to get stronger
Or... you don't have enough calories in your diet, so you become weaker and can't manage to lift the weight?Originally Posted by SaVvY
25 years old, 5'10''
Back in the States to get hayooooge!
- Weigh a healthy and active 170-180, healthy mind and body
- Dunk a basketball (hey a man can have big dreams huh)
- Swim 2-3x/week and become a better swimmer
True, but you have to look at relative weight. If your lifts go down 10 lbs and you drop 20 lbs of fat (of course some muscle loss likely), you would, in my opinion, be considerd stronger.Originally Posted by McIrish
Yeah, you have a point. I'd rather not lose strength, but I know that in losing weight it'll be hard to gain strength. I'm going to try the 2-6 reps approach and keep my calories down to keep losing the fat.Originally Posted by RedSpikeyThing
no no, im not saying eat under maintenance, your should eat your maintenance number of calories, just not over maintenanceOriginally Posted by McIrish
if you do this with the right food, an do good solid low rep strength/power training, you will get stronger/more powerful, without getting heavier
It's relatively easy for us heavyweights to get bigger and stay strong.. just eat more and keep lifting heavy...
But it is a science and art form to monitor your calories and macros.. to stay a lightweight.. and still be so damn strong. How those lightweight man and woman do it.. amazing...
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