Building strength without building size

Discussion in 'Strength & Conditioning Discussion' started by 7even, Dec 29, 2016.

  1. 7even

    7even Green Belt

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    I train in brazilian jiu jitsu and boxing. I like being lean, and I want to stay the same size. I'm six feet tall at around 195 pounds. However, I want to get stronger.

    Is this even possible???
     
  2. miaou

    miaou barely keeping it together

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    I am also six feet tall and we weigh about the same.

    This was my squat PR (150 kg) 5 years ago. On that day I weighed 89 kg (196 lbs):


    This is a rep PR I set last week (180 kg for 6 reps). On that day I weighed somewhere between 90-91 kg (198-200 lbs):



    As am matter of fact, it is possible my quads are now thinner than in 2012 (I am around the same weight, but my upper-body mass was probably significantly smaller).






    Short answer: yes.
     
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  3. TheeFaulted

    TheeFaulted Inzer Belt

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  4. blaseblah

    blaseblah Gold Belt

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    Keep lifting but don't increase your macros
     
  5. belph

    belph Pissing into the wind.

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    Your diet is pretty much the key here.


    Now pause that set of six, you slut.
     
  6. pokerandbeer

    pokerandbeer Green Belt

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    It is possible. You need a high intensity program and eventually more advanced programming to "trick"your body into strength gains.
     
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  7. 7even

    7even Green Belt

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    What kind of diet should I do? High protein low carbs?
     
  8. j123

    j123 Pro Sherdogger 500-0-1

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    keep protein at bodyweight, fats at 0.35/bw, and fill the rest up with carbs, then work from there. If you're the type that functions well on high fat, low carb, then you can switch to that. On that type of diet (low carb), you make up for it in fats. Protein isn't a good energy source.
     
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  9. selfcritical

    selfcritical Brown Belt

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    Priorities are pretty simple

    1) Calorie balance. Keep track of what you're eating, and if your weight starts to go up, reduce calories by 5-10 percent, keep track of results
    2) Macros- sufficient protein to spare existing muscle, sufficient carbs for sport performance, then enough healthy fats to meet your minimum needs
    3) Programming strenght training- use undulation during the week, and take deloads even when you don't feel like you "need" them so that you keep your chronic stress under control
     
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  10. Kiwi Tricker

    Kiwi Tricker Green Belt

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    Ah yes. For instance, I occasionally set up to deadlift, then quickly run over and bench press so as to trick my body into being able to move more weight. This works because my body thinks I'm about to deadlift, so it gets ready to use more strength, then by quickly sprinting to the bench press I'm able to use that deadlift strength before my body has cottoned onto the fact that I'm doing something completely different. I call this the "overloading via looking left then sailing to the right" method.
     
  11. j123

    j123 Pro Sherdogger 500-0-1

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    dat functionality
     
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  12. TheeFaulted

    TheeFaulted Inzer Belt

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    That's why we call you the Tricker.
     
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  13. pokerandbeer

    pokerandbeer Green Belt

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    im going to assume this is a smart ass comment....quite the usual with you....that said i have no fucking clue what your talking about
     
  14. SexyMahnaz

    SexyMahnaz Green Belt

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    You don't need to increase size to gain strength, especially if you're a beginner.
     
  15. Kiwi Tricker

    Kiwi Tricker Green Belt

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    Ah yes, that's because your train of thought travels along the lanes of having to "trick" your muscles into gaining strength.
     
  16. miaou

    miaou barely keeping it together

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    Smartass.
     
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  17. nastyElbows also avirgin

    nastyElbows also avirgin Orange Belt

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    bodyweight exercises. gymnasts r way stronger than bodybuilders but they look smaller compared to them..
     
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  18. Curly Peibce

    Curly Peibce Double Yellow Card Double Yellow Card

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    bf% ?
     
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  19. pokerandbeer

    pokerandbeer Green Belt

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    That is essentially what you are doing when you are on an advanced program and not gaining weight. You wont be gaining muscle but high intensity liftinf should be your default when doing it. That wont work forever and you will have to shock your nueromuscular system with periods if high volume/lesser intensity followed by a period of tapering with very high intensity. If you dont you will not get stronger trying to maintain weight and even with the progress will be slower than if you were. Notice I put the word "trick" in quotations. If you have a problem with any of that please do air it out here and teach us all something you little twerp.
     
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  20. MilkManUK

    MilkManUK Brown Belt

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    I'm liking this post purely for use of the word twerp.
     
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