Strength without Size

[mafiaboy]

Is it possible to become stronger but not get bulky? If so, how?

[Tom Yum]

Yeah.

You shouldn't be training like a body builder unless you compete as a body builder or are trying to get a certain image.

Instead, you should minimize strength training to 2-3 times per week. Lifting 2x, and doing plyometrics 1x. Lifting is supposed to suppliment your MA training.

[Thai Bri]

Don't worry about becoming too big. Its not easy to do even if you want to.


edited due to the most ridiculous spelling mistakes.

[Builderofmuscle]

Try to train with maximal weights: http://t-mag.com/nation_articles/279big.jsp

Even though the article says you'll gain size, you'll only gain size if you split up your training and train like a bodybuilder. If you use two to four compound movements like the snatch, clean and jerk. You should also include squats, benchpress, and chin ups and pullups.

Don't forget to do plyometrics.

[bratvas]

Hi! It is unbelievable how often MA community ignores resistance tubing. This is probably the result of bodybuilding culture ingrained in whole generation. If you want to gain power @ limit the size, you will find nothing better then resistance tubes or resistance band. Also, weights are velocity specific. You exert maximum effort at the beginning of the motion. In stretchable tubing or band maximum comes at the end of the move, which is more important for MA. Spend $15-30 on a set of heavy resistance tubes, Put 3 rings in the wall (floor level, under the sealing @ shoulder heights), and you have all the equipment gym can provide for you.

[Thai Bri]

Care to show us some pics of people who have proven this?, or direct us to some sites (no, not the ones where they hire body builders to model the goods........).

[Ripley]

I can't understand why someone wouldn't want to become more bulky anyway? Are you so huge you frighten small children, or do they mistake you for Hulk Hogan and ask for autographs?

[Thai Bri]

Is that meant for me?

Kids mistake me for Bulk Bogan, a distant relative of Hulk.

[ryanhall]

Do NOT train like a bodybuilder if you actually want to increase your functional strength.

Bodybuilder=no explosive movement ability, very little functional strength, lots of mirror muscle

Athlete/powerlifter=maximal explosive movement, lots of functional strength

Naturally, this is a generalization. However, this holds true almost universally.

[Builderofmuscle]

I agree with Ripley, what's wrong with getting bulky as long as your fast and powerfull?

[mafiaboy]

I agree with Ripley, what's wrong with getting bulky as long as your fast and powerfull?

I don't see how I will be as fast when I have huge muscles?

[fcokeefe]

What about Clubbells and Kettle Bells? What's the thought about these tools. Couldn't they add strength without adding size?

Also on a simular subject, what are some good ways to increase hand strength?

[mafiaboy]

There is already a topic for that.

[ryanhall]

Kettle bells are supposed to be great, but they cost quite a bit of money.

The way to increase grip strength is to...grip.

1) Power putty (think of it as really hard play dough that you can work individual digits on--I have noticed a serious increase in grip/crusing strength since using it)
2) Pick up two 45 lb plates and walk as far as you can with them. Repeat until satisfied.
3) Wrist curls
4) Pull-ups. Do as many as possible and then do some more. Hang as long as you can if you can't pull yourself anymore.

[Sean Dempsey]

Wow. Is this a mythology thread?

Where to start.... from the bottom up I guess since that's how the posts are ordered in a reply...

I don't see how I will be as fast when I have huge muscles?

I don't feel like doing a physiology lesson today, but let's just say that big muscles are VERY fast. Powerlifters who do crazy squats and deadlifts are VERY fast sprinters, (they lose steam after about 80m of course).

Being "musclebound" is something that comes from steroids and not training stretches.

To give you a professional, scientifically based answer: big muscles are not slow muscles. You can have 19 inch arms that are incredibly fast and powerful. Look at how big Tyson was in his prime.

Bodybuilder=no explosive movement ability, very little functional strength, lots of mirror muscle

Athlete/powerlifter=maximal explosive movement, lots of functional strength

That's decently true, but bodybuilders are still pretty strong. Of course, powerlifters dominate bodybuilders in strength and power and speed. Don't forget guys, Velocity * Force = Power. Big muscles have alot of fibers, which mean more force, which generates more velocity, which means more power.

Care to show us some pics of people who have proven this?

In response to resistance tubing. Yes tubing is very effective, I know some powerlifters who deadlift and squat over 800 each, and they use tubing all the time. Tubing can be very very effective in strength, endurance, or power training.

Don't worry about becoming too big. Its not easy to do even if you want to.

That's a fact. My Rule is "once you are as big/strong/fast as you want, THEN worry about stopping"

Is it possible to become stronger but not get bulky? If so, how?

Yes, it's called neuromuscular adaptation.

By doing reps in the 12-15 range, heavy, for 4-5 sets. That's a pretty broad statement, but the idea of neuromuscular adaptation is to get your fibers all working in unison, not necessarily causing as much hypertrophy (which is what increases the fiber size, ala bigger muscles).