Getting Stronger Without Getting Bigger

I recently stumbled across a workout in a magazine that said it would make me stronger without getting any bigger. I'm large enough now that I really don't want to gain any more size. But is it possible to get stronger without getting bigger? The workout consisted of varying the weight, reps, and set from week to week.

Re: Getting Stronger Without Getting Bigger

Posted by: Jason (jam@cisco.com)

You can get stronger without adding more bulk. This is dependent about the number of reps you do and the amount of weight.

Roughly

0-5 reps for Strength

5-9 - for power

9-12 hypertrophy (muscle building)

12-20+ - endurance

(Higher reps lower weight of course)

I usually do a hybrid system of 12-9-6, with 12 at 65% of my one time rep max, 9 at 75% and 6 at 85% - though you will want to lower reps and higher weight for strength and not size.

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