I'm hoping someone can give me a better understanding of strength training without adding too much size? I don't have weight to lose anymore. I'm in great shape, but I've stabilized at around 165lbs which is already a thick build on a 5'7" guy; I don't want to get much thicker.
Right now I eat completely PB, I try to get 1g of protein per lb of body weight each day, and I keep the carbs below 100 most of the time.
2-3 days a week I either do strength training at the gym, or go to the park and use my own body weight, I go hiking once or twice a week, and I bike and swim for sprints when I get the impulse.
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Keep the intensity up (weight) and keep the reps low, max of 6 though sometimes you can have higher rep days if you're doing lighter weight or bodyweight work. If you're not eating a lot don't worry about adding size.
The simple answer is that you just need to eat maintenance levels of food while keeping a solid strength program. You won't become more "bulky" just because of the program you follow...
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+1 on lifting heavy and keeping reps low.
you won't get bulky unless you are eating more calories than you need. muscle won't just appear; it needs food to supply it. you can increase your strength while staying lean by eating at maintenance and working out correctly. i keep getting stronger and smaller just following the PB and mark's fitness book.
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Getting bulky has more to do with your genetics that what program you follow.
If you are already a muscular guy without having really tried you are more likely to gain muscle no matter what program you are on.
An Olympic lifter will never have a gymnast's body no matter how many time he rides the pommel horse.
High intensity plus low reps plus a ton of food is the recipe for bulk.
High intensity plus low reps plus a maintenance level of food is the recipe for burnout.
I would stick to body weight exercises. You will get stronger at those exercise and gain endurance with those exercises but lack of progressive overload should keep added bulk to a minimum (depending on how easy you add bulk of course).
Last edited by chima_p; 11-12-2010 at 07:02 AM.
You won't get big without trying, don't eat too much and so whatever exercises are fun for you.
Hmm, what's eating too much? I've been really hungry lately; I'm probably taking in around 2500 a day.
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I don't really think people get huge bulky muscles without actively trying to. I think to really get those bulging bodybuilder pecs you've got to actively try to get them, doing tons of high reps / low weight stuff plus very careful eating. Everyone is different of course, and I'm a hardgainer type so I'm not one to talk.