Increasing strength but not size of muscle

[ConorM]

I am interested to know how some people build up much stronger upper bodies and legs without adding to the muscle mass. The reason I am asking is that say if you wanted to build leg muscle without increasing size of it, this would make you faster but what exercises would you do and how would they differ? I am almost 100 percent this is possible because I know weightlifters try to increase strength but not weight as much as possible. Increasing the strength potential of their muscles if you will. The benefits of extra strength are obvious but gaining so much weight is a drawback, especially in football. Any thoughts?

[Tony Dellbird]

Just do it naturally it's like making the muscle fibre denser and compressing it than making it just bigger. You could try riding bicycles and that rather than like getting the bus, or running places, although with running you can hurt your shins from running on too hard surfaces for long periods whereas riding a bicycle there is less risk, apart from slipping a pedal n ripping ur shin lol

[ConorM]

Compressing the muscle? My biology teacher would cry. Just do it naturally Yes I want to do it naturally rather than artificially....thank you. Bicycle isn't really what I am talking about here but maybe it would help a little. I am thinking more along the lines of weight/strength training.

My point was size as in mass not size as in volume, volume would be irrelevant as the thing I would want is speed. Increasing muscle size but not mass would result in more speed as well as strength. This is what I am looking for. Would plyometrics help? I heard someone say today that they only increased size of fast twitch fibres so wouldn't increase mass very much. This would lead to greater strength gained/mass gained ratio and would be perfect. Any opinions?

[Skaog]

Yeah it's not something you can really control......
Your muscles are made up of 2 kinds of fibers, some are like stamina and the others are power. How much of each your muscles are made of is not up to you. But if you do a lot of running and things like that, along with weights, you can build muscle and lose fat. that is the best you can really do.
Some people get real big muscles and some just get hard more defined muscles. Check Men's Health mags for things like this. that magazine can offer good info on muscles
And when you use weights, do at least 4 sets and 10-12 reps max.

[bostonsoccermdl]

I am interested to know how some people build up much stronger upper bodies and legs without adding to the muscle mass. The reason I am asking is that say if you wanted to build leg muscle without increasing size of it, this would make you faster but what exercises would you do and how would they differ? I am almost 100 percent this is possible because I know weightlifters try to increase strength but not weight as much as possible. Increasing the strength potential of their muscles if you will. The benefits of extra strength are obvious but gaining so much weight is a drawback, especially in football. Any thoughts?

Very good point, and it CAN BE DONE. An easy example is to look at a body builder vs a "weightlifter/power lifter." Bodybuilders look stronger b/c of their size, but most ARENT if you compare 2 at (the relative same weight.) The powerlifter/weightlifter actually has smaller muscles but is stronger per se. the powerlifter focuses on strenghting joint, and dense muscle fibers with heavy movements, and doesnt consume the colories to "build up" as the body builders do. as a result, he is very strong, but isnt "big"
The bodybuilders on the other hand train w/higher reps 6-8 or 8-12 and hit fibers that build the muscle larger.. Strength is a side effect, but gasining size and a certain "look" is paramount.

now for you, if you really want strength without size, I would suggest, basic compound movements (exercizes that work more than one muscle at a time) rather than isolation exercizes. in other words, avoid cosmetic exercizes like curls, tricep pushdowns, ANYTHING cables or dumbells.

Instead, stick with benchpress, dips, squats, deadlifts, bent over rows, stiff legged deadlifts..
Note, EVERY PERSON's body reacts differently. You might get too big regardless of how you train. If this is the case, do very high REPS 12-15 reps. Otherwise you should be fine with 4 sets of 5-8. MAKE SURE YOU WARM UP AND STRETCH..

For more info follow an actual powerlifting routine..
And remember, no routine works the same for each person. If you are skinny, this might work, if you are "husky" this might be terrible for you and bulk you up.. IT DEPENDS ON GENETICS..

[ConorM]

I was speaking to a friend who spends a lot of time in the gym, he seems to think that if I concentrated on exercises involving speed it would be much more benficial. Instead of max reps its speed reps. For example how many push ups I can do in 30 seconds rather than total number. For legs, speed squats etc. I dunno I think I will try this kind of exercise which is very similar to plyometrics. He recommended plyometric exercises.

[scsurge22]

Plyometric exersizes are very beneficial. My friend did some speed training and can run a 50 in about a 4.9 or so. His legs didnt get that much bigger but the amount of strength he gained was unbelievable. As for me tho, whenever I train my legs seem to get bigger and bigger. A lot of it has to do with your genes i guess.

[redalert101]

why dont you do pilates for long lean muscle or you could actually look like a man and bulk up a little. its not gonna hurt you that much. you obviously havent seen how ripped and huge most of the pros are up close

[Caesar]

I give this thread 24 hours before 1953 4-2-4 turns up...

[ConorM]

Obviously bulking up a little is fine, especially in the upper body, but I want to increase leg strength and power without gaining muscle mass in order to be faster. Increase the amount of fast twitch fibres as they are small in number. I have been researching online and am going to start a plyometrics plan for lower body and some free weights for upper body.

[Fleck]

Squats. I dont have very big legs, but can squat 3 plates. Strong strong quads...