Gaining strength without gaining weight

[vault3rb0y]

this post reminds me of another question i had to ask, so i might as well just ask it here.

I am trying to gain strength without putting on very much bulk and weight, being 5'9 150 and not much stronger than i was at 143. I know to go high reps, low weight as much as i can, but any other suggestions to staying at the wieght im at?? I dont have a problem with gaining wieght if im growing UPWARD, but right now im a heavier pole vaulter than id like to be. I just recently am making an effort to cut as many extreme saturated/ trans fats and soda from my diet, just wondering if theres any other main points to getting stronger without putting on the weight. thanks

[rainbowgirl28]

I split this into a new thread. If you have a new question to ask, first use the search feature, then start a new thread.

[ADTF Academy]

Well first off your not on the right path.

Toning, General adaptation is done with high reps and low weight.

If your trying to gain pure/absolute strength without gaining much weight you need to go very high weights 80%+ with low reps 5 or less. With more sets 3+ depending on your training age.

If your doing the 10 reps at 65% 1RM your gaining bulk. If your in the range of 60-75% max and doing high reps slow tempo all your doing is putting on bulk and size.

Pure strength with high weight low reps performed all out.

[Lax PV]

Well first off your not on the right path.

Toning, General adaptation is done with high reps and low weight.

If your trying to gain pure/absolute strength without gaining much weight you need to go very high weights 80%+ with low reps 5 or less. With more sets 3+ depending on your training age.

If your doing the 10 reps at 65% 1RM your gaining bulk. If your in the range of 60-75% max and doing high reps slow tempo all your doing is putting on bulk and size.

Pure strength with high weight low reps performed all out.

ADTF is right on. Instead of going 3x8 to get to 24 reps at a moderate weight, your better off doing 6x4 or so of heavier weight. This causes the actual parts of your muscles to grow, versus the 3x8 method where you will balloon up and look cool--but you are retaining a lot of excess water that weighs you down.

[vault3rb0y]

Interesting... i actually would rather do high weight low reps anyway!! Takes less time and feels cooler . Ill start that tomorrow, thanks! And after cutting out all soda and fast food for 2 weeks, and running just 2 days more a week, ive lost 4 Ibs (weight fluxuate from 149-153 down to 145-149). So it does work!!