Want to be strong, but not bulky - Tilted Forum Project Discussion Community

ChistledStone · 09-19-2005, 01:12 AM

Dear readers of TFP,

Yes, you all read the title correctly. I want to get stronger, but not bulky. You see, I'm a shrimp, in layman's terms. 5'7, weak as a duckling, but flexible but I can't run that well and have great recovery, but not endurance. I regularly play squash.

Before I go see the physio, I'd just like to ask your opinions of what to do. Yes, I have a gym available. Yes, I will be able to give about 45 minutes a day to working out/cardio. Yes I will be dedicated.

And as many of you would know, squash is not all about being strong and hitting the ball as hard as you can, but also flexibility and so forth.

So I'm looking for exercises that can make me stronger in the arms, faster and can 'endure' more, but most importantly, I want to stay flexible, and not bulk up. Any ideas?

Martian · 09-19-2005, 01:41 AM

The good news is, if you're not bulky now you probably never will be (unless you start bodybuilding or taking crazy creatine supplements, which are both bad ideas in my opinion for other reasons). Our bodys are genetically predisposed to be a certain way; some guys are naturally lean, others are naturally bigger. Some guys are barrel-chested, some aren't. It's all in the genes.

But if you're looking for specific exercises to keep you lean but gain strength, just do the typiical free weight exercises, but at lower weights with higher reps. So instead of doing 2 sets of 6, pushing to exhaustion, you might do 4 sets of 10 to exhaustion. This will tone and increase endurance, giving you a 'runner's phyisique'.

Also, stretching. If you want to increase flexibility, make sure you do a lot of stretching both before and after each workout and game. The benefit to that is two fold, in that it will make you more flexible, but it will also get the blood flowing and decrease the chance of injury.

pje120 · 09-19-2005, 02:09 AM

Probably the best thing to do is to copy someone who has achieved what you are trying to achieve. In other words: a powerlifter trying to keep within a weight class. A powerlifter is someone who trains for strength and not appearance, as opposed to a bodybuilder.

If you want to train for strength and not size then train like a powerlifter, with lower reps (<6).

Many people have a hard time putting on muscle, especially skinny people. Most of the time, the problem is that they don't eat enough, and I've heard time and time again people finally putting on muscle after they upped the calories that they couldn't before. I know you actually want this - but I am just saying this to prove that your body can't put on muscle if it doesn't get enough resources (food). So just don't eat masses of food and you won't put on much muscle, especially if you are naturally skinny. You'll still gain strength, because your body will become more efficient and your nervous system will get stronger. This is what powerlifters do when they don't want to gain weight, I think.

Strength is different to endurance. Lower reps usually lead to the fastest strength increases, while higher reps (20+) leads to endurance. Plus, 20+ reps won't build muscle very well.

You will probably lose flexibility if you work out without stretching, so do them.

If you want a strength routine look for a powerlifting routine. Look at websites like www.exrx.net for exercises. Usually the heavier you can go on an exercise the better the exercise is. (It is better to do a simple curl movement for biceps then some weird movement that you can't do much weight on, for example...)

By the way, I don't believe it is possible to tone muscle like Martian seemed to suggest. Most experienced lifters believe it is a myth. Muscles look tone when there isn't much fat covering them (maybe this is what he meant?).

Martian · 09-19-2005, 03:52 AM

pje120 - Yes, no and another no.

Yes, muscle definition (commonly and colloquially referred to as tone) is more a function of body fat than the muscle itself. No, a lot of food doesn't equate to a lot of gain. And no, no, ye gods no, the proper method to build endurance is certainly not to train like a power lifter. Power lifters train in a generally unhealthy method to begin with and focus on power; following them will not build endurance.

Endurance comes from two things. The first is cardiovascular fitness, which allows more oxygen to circulate through the body and lactic acid to be removed more quickly. The second is slow twitch muscle fibre. Our bodies are naturally very good at adapting to our needs. If you frequently lift a lot of weight, the body figures out that you need to lift heavy weights in your day to day life and provides, by the way of increasing muscle mass and increasing the percentage of fast twitch fibres, which promotes strength and power. That sounds great, except that it's power at the cost of endurance and if you lift very heavy weights you cause more microtears. Microtears promote muscle growth, but more of them can also lead to a higher risk of tearing an actual muscle or ligament or causing hyperextension. High weight at low rep is high gain, high risk. For most people I recommend a balance, usually 3 sets of 6-8 reps, but if endurance is the primary concern it's okay to up that and do more reps. The higher reps will use more calories and burn off fat while increasing cardiovascular fitness. At the same time it will build the level of slow twitch fibres within the muscle, which will increase endurance. You will build power this way, although it will take longer to see signifigant gains in that area.

If you need someone to emulate, the proper person to follow is a marathon runner, who's goal is to increase endurance and keep weight down. You will need to increase the amount you eat to compensate for the extra activity, but when it comes to developing muscle protein is one of the deciding factors, as well as carbs. The accepted 'magic numbers' are generally 40-30-30; ie, 40% of your calories should come from carbohydrates, 30% from protein and 30% from fats. This represents a balanced diet for a normal individual, although when strength training it's okay to actually use numbers like 40-35-25 or even 50-35-15. The goal isn't to eat more, it's to eat better. You do need to have enough net calorie intake to match what you're burning and that will increase with cardio and strength training, but don't start scarfing down the candy bars, because the wrong calories are just as bad (or even worse) than not enough calories.

And the number one factor to this whole thing is patience. There is no way to make overnight gains, there are no miracle pills or machines and there's no such thing as washboard abs in 2 minutes a day. Or, yeah, there is, but be prepared to wait a long time for them. Proper diet and exercise is a commitment to a better lifestyle that will help you live longer and feel better and when taken in the context of the rest of your life, 6 weeks isn't a long time to start seeing results. Don't push yourself too hard.

As a final note, remember the rest is just as important, if not even more important than the actual workouts. It's a common misconception that you make gains in strength, size and endurance in the gym. The workout is what initiates the process but the actual gains are made after you go home and go to bed. Working out is essentially damaging your body intentionally and you need to give it time to heal in between, so don't think you need to be on the weight bench daily. 3-4 days a week targeting different parts of the body each day is pretty much ideal when it comes to strength training, although light to moderate cardio can generally be done daily, unless you have any previous heart conditions, in which case you need to consult a doctor before even starting. This is serious stuff and can do you a lot of good, but if you do it incorrectly it can also do you a lot of harm. Be careful out there and take everything you hear with a grain of salt.

pje120 · 09-19-2005, 04:19 AM

Quote:

Originally Posted by Martian

pje120 - Yes, no and another no.

Yes, muscle definition (commonly and colloquially referred to as tone) is more a function of body fat than the muscle itself. No, a lot of food doesn't equate to a lot of gain. And no, no, ye gods no, the proper method to build endurance is certainly not to train like a power lifter. Power lifters train in a generally unhealthy method to begin with and focus on power; following them will not build endurance.

Hi Martian. That was a nice post but you really misunderstood what I wrote. I know powerlifters don't train for endurance. ChistledStone did not make it clear if he wanted to train for endurance or strength and I tried to make a distinction in my post. Powerlifters train for strength. Bodybuilders train for size. If he wants strength he should follow the path of a powerlifter and not a bodybuilder...

I did not make the point that "a lot of food equate to a lot of gain.", I was simply making the point that the body won't put on muscle unless you feed it enough. That's the mistake most skinny guys make when they don't grow. And so if he wants to gain strength but not size, he shouldn't change his eating habits, and he will be like so many ectomorphs, gaining strength and not size. And actually, a lot of food does equate to a lot of gain. Have you ever seen how strong fat people usually are, even with no training? I have even heard of a study that showed sumos have more muscle than powerlifters and bodybuilders -- just because they eat so much. And do you know that every single absolutely massive guy I have ever came across has told me the most important thing is high calories?

I was making the point that if you don't eat enough you can train however you like and you won't put on muscle. But if you train for strength and eat enough, you will put on muscle, which is what he doesn't want.

heyhey · 09-19-2005, 06:14 AM

Try the 'super slow' method. 10 second positive phase, 10 second negative phase. You'll get great results. Also, don't forget about genetics...that is what will ultimately determine how you 'look'. Plus...the amount of calories you ingest everday.

sashime76 · 09-19-2005, 08:39 AM

Remember how skinny Bruce Lee was? He was cut not with an ounce of fat but he was a stick. Yet, pound for pound, he was probably the hardest puncher at any weight class. I used to do push-ups with five then three finger (two hands). I didn't want to walk with two arms hanging like Popeye. Use resistance bands, do pull ups and lighter free weights. I think you will be able to achieve your goals. As for flexibility, you can work at it, but a lot of people just aren't flexible. Perhaps some yoga will help.

thingstodo · 09-19-2005, 02:57 PM

If you have 45 minutes you can't beat a circuit on weight machines (actually, what I'm suggesting may take a little more than an hour, three times a week). Get someone to help you put together a series that hits all your body parts. Do sets of 15 reps and try to get through the machines twice each session, finishing a complete circuit before doing the second set. Make sure the last 2 reps in each set are hard. Switch between push and pull motions and you won't need to stop much between sets. When that is easy, move up in weight.

Some movements to include:

bench
incline press
chest fly
shoulder press
tris or do dips
bicep
pull over
lateral lift
leg extension
leg curl
leg press
seated row

This is a pretty good fat burning routine so you won't stand a chance of bulking up, or at least only minimal bulking that would probably be good for you anyway.

Don't work out with weights for two days in a row - skip a day. Play some squash in between. Three days of lifting a week is just fine for what you are trying to do. And you do need rest to recover and build muscle, even when not bulking up.

Iliftrocks · 09-19-2005, 06:09 PM

You will probably get a little bigger to get stronger. Can't be helped. To get stronger you will have to add some muscle, not necessarily a bulky amount, though. Just do some basic weigthtlifting routine, most gyms have sheets with a basic circuit routine on them. Lift some weights, add weights when they become easier, get stronger, the end. You don't want to get bigger, don't up your food intake too much. You'll have to up it some if you workout, or you'll lose weight from the increased use of calories.

For what it's worth, don't take the word of the internet guru's, me included, get some real information from a trainer, hopefully one who's not just certified, but trains people who play sports, such as squash. Does your gym have trainers?

ChistledStone · 09-20-2005, 12:28 AM

Okay to answer a couple of questions/clarify...

1. As many people would know, squash is all about being basically a little bitch, emphasis in this situation on little, because as many people would know all the best squash players are on the small size. So yes, I don't want to become bulky over the long term that I do this training.

2. University gym, so it's okay - there's one trainer person who always looks over. But I'm going to consult a nutritionist and a physio for seperate reasons, and I'll ask their opinion (mainly the physio for the actual work-out).

Basically, my aim is to become stronger in the arms, more flexible just generally, and increase endurance, and while I'm at it, try and become faster.

Just also another question - how do you become faster? Not really understanding physics/mechanics of running, I don't understand how by 'beefing' up your legs you can become faster.

Thanks all.

thingstodo · 09-21-2005, 02:24 PM

Two ways to get faster:

1. 20-40 yard wind sprints
2. genetics, which you can't change

Or, just keep playing squash with really good players!

Iliftrocks · 09-22-2005, 04:37 PM

Dude, muscle makes you faster. You gain a pound of muscle in the legs and it may very well supply you with the power to move several pounds of muscle. Now you don't have to gain much to get somewhat stronger, then you drill for sport specific movements and drill and drill and drill again. Heck, the drilling alone might give you all the extra added strength you need.

Don't be surprised that, if one day, you meet some "big" dude who all the sudden is so much better than all the shrimpo players. It's happened in most sports, the one's that play for pay anyway.

heh heh that kinda rhymed.

If you think muscles slow you down, look at all the modern sprinters, especially the world record holders.........

Iliftrocks · 09-22-2005, 04:43 PM

..."Power lifters train in a generally unhealthy method to begin with and focus on power; following them will not build endurance."....

Why is this unhealthy? What specifically do they do that is so bad? You are assuming that powerlifters don't also train for health, cardio, etc. ?? That's not my experience by any means, but please explain. We are all listening.

Making blanket statements about something like this and not qualifying them is kinda, ummm, assinine.....

Rodney · 09-22-2005, 05:57 PM

Like pje says, if you want to train for strength but not size, train like a powerlifter. Their muscles are strong, but not necessarily bulky. If you're looking for endurance, however, short and heavy sets are not the way.

I would recommend circuit training -- either on weight machines, as thingstodo says, or through an accelerated workout with free weights in which you 1) do a higher-than-average number of reps with moderate weight, 2) leave as little time as possible between sets, and 3) superset sets of different exercises as much as possible. These two approaches will improve your muscles' strength and endurance (endurance more than strength, but you will improve in both ways) and give you some cardio as well.

Iliftrocks · 09-26-2005, 05:34 PM

I am in agreement with Rodney, but I still stand by the old "go see a trainer" statement. Especially if you can get one that specializes in your type of sport. Might be able to get some free advice from a local college athletic dept.....

09-19-2005, 01:12 AM	#1 (permalink)
ChistledStone Crazy Location: Australia	Want to be strong, but not bulky Dear readers of TFP, Yes, you all read the title correctly. I want to get stronger, but not bulky. You see, I'm a shrimp, in layman's terms. 5'7, weak as a duckling, but flexible but I can't run that well and have great recovery, but not endurance. I regularly play squash. Before I go see the physio, I'd just like to ask your opinions of what to do. Yes, I have a gym available. Yes, I will be able to give about 45 minutes a day to working out/cardio. Yes I will be dedicated. And as many of you would know, squash is not all about being strong and hitting the ball as hard as you can, but also flexibility and so forth. So I'm looking for exercises that can make me stronger in the arms, faster and can 'endure' more, but most importantly, I want to stay flexible, and not bulk up. Any ideas? __________________ A.minor.fall.then.a.major.lift

09-19-2005, 01:41 AM	#2 (permalink)
Martian Young Crumudgeon Location: Canada	The good news is, if you're not bulky now you probably never will be (unless you start bodybuilding or taking crazy creatine supplements, which are both bad ideas in my opinion for other reasons). Our bodys are genetically predisposed to be a certain way; some guys are naturally lean, others are naturally bigger. Some guys are barrel-chested, some aren't. It's all in the genes. But if you're looking for specific exercises to keep you lean but gain strength, just do the typiical free weight exercises, but at lower weights with higher reps. So instead of doing 2 sets of 6, pushing to exhaustion, you might do 4 sets of 10 to exhaustion. This will tone and increase endurance, giving you a 'runner's phyisique'. Also, stretching. If you want to increase flexibility, make sure you do a lot of stretching both before and after each workout and game. The benefit to that is two fold, in that it will make you more flexible, but it will also get the blood flowing and decrease the chance of injury. __________________ I wake up in the morning more tired than before I slept I get through cryin' and I'm sadder than before I wept I get through thinkin' now, and the thoughts have left my head I get through speakin' and I can't remember, not a word that I said - Ben Harper, Show Me A Little Shame

09-19-2005, 03:52 AM	#4 (permalink)
Martian Young Crumudgeon Location: Canada	pje120 - Yes, no and another no. Yes, muscle definition (commonly and colloquially referred to as tone) is more a function of body fat than the muscle itself. No, a lot of food doesn't equate to a lot of gain. And no, no, ye gods no, the proper method to build endurance is certainly not to train like a power lifter. Power lifters train in a generally unhealthy method to begin with and focus on power; following them will not build endurance. Endurance comes from two things. The first is cardiovascular fitness, which allows more oxygen to circulate through the body and lactic acid to be removed more quickly. The second is slow twitch muscle fibre. Our bodies are naturally very good at adapting to our needs. If you frequently lift a lot of weight, the body figures out that you need to lift heavy weights in your day to day life and provides, by the way of increasing muscle mass and increasing the percentage of fast twitch fibres, which promotes strength and power. That sounds great, except that it's power at the cost of endurance and if you lift very heavy weights you cause more microtears. Microtears promote muscle growth, but more of them can also lead to a higher risk of tearing an actual muscle or ligament or causing hyperextension. High weight at low rep is high gain, high risk. For most people I recommend a balance, usually 3 sets of 6-8 reps, but if endurance is the primary concern it's okay to up that and do more reps. The higher reps will use more calories and burn off fat while increasing cardiovascular fitness. At the same time it will build the level of slow twitch fibres within the muscle, which will increase endurance. You will build power this way, although it will take longer to see signifigant gains in that area. If you need someone to emulate, the proper person to follow is a marathon runner, who's goal is to increase endurance and keep weight down. You will need to increase the amount you eat to compensate for the extra activity, but when it comes to developing muscle protein is one of the deciding factors, as well as carbs. The accepted 'magic numbers' are generally 40-30-30; ie, 40% of your calories should come from carbohydrates, 30% from protein and 30% from fats. This represents a balanced diet for a normal individual, although when strength training it's okay to actually use numbers like 40-35-25 or even 50-35-15. The goal isn't to eat more, it's to eat better. You do need to have enough net calorie intake to match what you're burning and that will increase with cardio and strength training, but don't start scarfing down the candy bars, because the wrong calories are just as bad (or even worse) than not enough calories. And the number one factor to this whole thing is patience. There is no way to make overnight gains, there are no miracle pills or machines and there's no such thing as washboard abs in 2 minutes a day. Or, yeah, there is, but be prepared to wait a long time for them. Proper diet and exercise is a commitment to a better lifestyle that will help you live longer and feel better and when taken in the context of the rest of your life, 6 weeks isn't a long time to start seeing results. Don't push yourself too hard. As a final note, remember the rest is just as important, if not even more important than the actual workouts. It's a common misconception that you make gains in strength, size and endurance in the gym. The workout is what initiates the process but the actual gains are made after you go home and go to bed. Working out is essentially damaging your body intentionally and you need to give it time to heal in between, so don't think you need to be on the weight bench daily. 3-4 days a week targeting different parts of the body each day is pretty much ideal when it comes to strength training, although light to moderate cardio can generally be done daily, unless you have any previous heart conditions, in which case you need to consult a doctor before even starting. This is serious stuff and can do you a lot of good, but if you do it incorrectly it can also do you a lot of harm. Be careful out there and take everything you hear with a grain of salt. __________________ I wake up in the morning more tired than before I slept I get through cryin' and I'm sadder than before I wept I get through thinkin' now, and the thoughts have left my head I get through speakin' and I can't remember, not a word that I said - Ben Harper, Show Me A Little Shame

09-19-2005, 02:57 PM	#8 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	If you have 45 minutes you can't beat a circuit on weight machines (actually, what I'm suggesting may take a little more than an hour, three times a week). Get someone to help you put together a series that hits all your body parts. Do sets of 15 reps and try to get through the machines twice each session, finishing a complete circuit before doing the second set. Make sure the last 2 reps in each set are hard. Switch between push and pull motions and you won't need to stop much between sets. When that is easy, move up in weight. Some movements to include: bench incline press chest fly shoulder press tris or do dips bicep pull over lateral lift leg extension leg curl leg press seated row This is a pretty good fat burning routine so you won't stand a chance of bulking up, or at least only minimal bulking that would probably be good for you anyway. Don't work out with weights for two days in a row - skip a day. Play some squash in between. Three days of lifting a week is just fine for what you are trying to do. And you do need rest to recover and build muscle, even when not bulking up. __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.

09-19-2005, 06:09 PM	#9 (permalink)
Iliftrocks Junkie Location: Near Raleigh, NC	You will probably get a little bigger to get stronger. Can't be helped. To get stronger you will have to add some muscle, not necessarily a bulky amount, though. Just do some basic weigthtlifting routine, most gyms have sheets with a basic circuit routine on them. Lift some weights, add weights when they become easier, get stronger, the end. You don't want to get bigger, don't up your food intake too much. You'll have to up it some if you workout, or you'll lose weight from the increased use of calories. For what it's worth, don't take the word of the internet guru's, me included, get some real information from a trainer, hopefully one who's not just certified, but trains people who play sports, such as squash. Does your gym have trainers? __________________ bill hicks - "I don't mean to sound bitter, cold, or cruel, but I am, so that's how it comes out."

09-19-2005, 02:09 AM	#3 (permalink)
pje120 Upright	Probably the best thing to do is to copy someone who has achieved what you are trying to achieve. In other words: a powerlifter trying to keep within a weight class. A powerlifter is someone who trains for strength and not appearance, as opposed to a bodybuilder. If you want to train for strength and not size then train like a powerlifter, with lower reps (<6). Many people have a hard time putting on muscle, especially skinny people. Most of the time, the problem is that they don't eat enough, and I've heard time and time again people finally putting on muscle after they upped the calories that they couldn't before. I know you actually want this - but I am just saying this to prove that your body can't put on muscle if it doesn't get enough resources (food). So just don't eat masses of food and you won't put on much muscle, especially if you are naturally skinny. You'll still gain strength, because your body will become more efficient and your nervous system will get stronger. This is what powerlifters do when they don't want to gain weight, I think. Strength is different to endurance. Lower reps usually lead to the fastest strength increases, while higher reps (20+) leads to endurance. Plus, 20+ reps won't build muscle very well. You will probably lose flexibility if you work out without stretching, so do them. If you want a strength routine look for a powerlifting routine. Look at websites like www.exrx.net for exercises. Usually the heavier you can go on an exercise the better the exercise is. (It is better to do a simple curl movement for biceps then some weird movement that you can't do much weight on, for example...) By the way, I don't believe it is possible to tone muscle like Martian seemed to suggest. Most experienced lifters believe it is a myth. Muscles look tone when there isn't much fat covering them (maybe this is what he meant?).

09-19-2005, 06:14 AM	#6 (permalink)
heyhey Upright	Try the 'super slow' method. 10 second positive phase, 10 second negative phase. You'll get great results. Also, don't forget about genetics...that is what will ultimately determine how you 'look'. Plus...the amount of calories you ingest everday.

09-19-2005, 08:39 AM	#7 (permalink)
sashime76 Addict Location: Hoosier State	Remember how skinny Bruce Lee was? He was cut not with an ounce of fat but he was a stick. Yet, pound for pound, he was probably the hardest puncher at any weight class. I used to do push-ups with five then three finger (two hands). I didn't want to walk with two arms hanging like Popeye. Use resistance bands, do pull ups and lighter free weights. I think you will be able to achieve your goals. As for flexibility, you can work at it, but a lot of people just aren't flexible. Perhaps some yoga will help.

09-20-2005, 12:28 AM	#10 (permalink)
ChistledStone Crazy Location: Australia	Okay to answer a couple of questions/clarify... 1. As many people would know, squash is all about being basically a little bitch, emphasis in this situation on little, because as many people would know all the best squash players are on the small size. So yes, I don't want to become bulky over the long term that I do this training. 2. University gym, so it's okay - there's one trainer person who always looks over. But I'm going to consult a nutritionist and a physio for seperate reasons, and I'll ask their opinion (mainly the physio for the actual work-out). Basically, my aim is to become stronger in the arms, more flexible just generally, and increase endurance, and while I'm at it, try and become faster. Just also another question - how do you become faster? Not really understanding physics/mechanics of running, I don't understand how by 'beefing' up your legs you can become faster. Thanks all. __________________ A.minor.fall.then.a.major.lift

09-21-2005, 02:24 PM	#11 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	Two ways to get faster: 1. 20-40 yard wind sprints 2. genetics, which you can't change Or, just keep playing squash with really good players! __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.

09-22-2005, 04:37 PM	#12 (permalink)
Iliftrocks Junkie Location: Near Raleigh, NC	Dude, muscle makes you faster. You gain a pound of muscle in the legs and it may very well supply you with the power to move several pounds of muscle. Now you don't have to gain much to get somewhat stronger, then you drill for sport specific movements and drill and drill and drill again. Heck, the drilling alone might give you all the extra added strength you need. Don't be surprised that, if one day, you meet some "big" dude who all the sudden is so much better than all the shrimpo players. It's happened in most sports, the one's that play for pay anyway. heh heh that kinda rhymed. If you think muscles slow you down, look at all the modern sprinters, especially the world record holders......... __________________ bill hicks - "I don't mean to sound bitter, cold, or cruel, but I am, so that's how it comes out."

09-22-2005, 04:43 PM	#13 (permalink)
Iliftrocks Junkie Location: Near Raleigh, NC	..."Power lifters train in a generally unhealthy method to begin with and focus on power; following them will not build endurance.".... Why is this unhealthy? What specifically do they do that is so bad? You are assuming that powerlifters don't also train for health, cardio, etc. ?? That's not my experience by any means, but please explain. We are all listening. Making blanket statements about something like this and not qualifying them is kinda, ummm, assinine..... __________________ bill hicks - "I don't mean to sound bitter, cold, or cruel, but I am, so that's how it comes out."

09-22-2005, 05:57 PM	#14 (permalink)
Rodney Observant Ruminant Location: Rich Wannabe Hippie Town	Like pje says, if you want to train for strength but not size, train like a powerlifter. Their muscles are strong, but not necessarily bulky. If you're looking for endurance, however, short and heavy sets are not the way. I would recommend circuit training -- either on weight machines, as thingstodo says, or through an accelerated workout with free weights in which you 1) do a higher-than-average number of reps with moderate weight, 2) leave as little time as possible between sets, and 3) superset sets of different exercises as much as possible. These two approaches will improve your muscles' strength and endurance (endurance more than strength, but you will improve in both ways) and give you some cardio as well.

09-26-2005, 05:34 PM	#15 (permalink)
Iliftrocks Junkie Location: Near Raleigh, NC	I am in agreement with Rodney, but I still stand by the old "go see a trainer" statement. Especially if you can get one that specializes in your type of sport. Might be able to get some free advice from a local college athletic dept..... __________________ bill hicks - "I don't mean to sound bitter, cold, or cruel, but I am, so that's how it comes out."