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Training for strength, not mass

Anonymous Sat 24 Oct 2015 23:59:55 No.34664470 View Reply Report Delete

Quoted By: >>34664617 >>34664639 >>34664660 >>34664677 >>34664998 >>34665355 >>34665447 >>34665473 >>34665495 >>34665503 >>34665917

if I wanted my legs to be stronger but not bigger, what rep scheme should I follow?

Anonymous

Anonymous Sun 25 Oct 2015 00:13:40 No.34664592 Report Delete

Quoted By:

Anonymous

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Anonymous Sun 25 Oct 2015 00:16:47 No.34664617 Report Delete

Quoted By:

>>34664470

Anonymous

Anonymous Sun 25 Oct 2015 00:19:27 No.34664639 Report Delete

Quoted By:

>>34664470
Literally anything under 5 sets and five reps and weight in 85-95 % of your max

Anonymous

Anonymous Sun 25 Oct 2015 00:19:30 No.34664640 Report Delete

Quoted By:

I don't know why it's not labeled like strength and endurance, but you'll want to stay within the slam dunk rep range for an alley-oop number of sets.

Anonymous

Anonymous Sun 25 Oct 2015 00:21:57 No.34664660 Report Delete

Quoted By: >>34665189

>>34664470
why dont you want your legs to get bigger you twink

CaptainPoutine (Fuck Mong by Feb2016) !TjroJeTlU.

CaptainPoutine (Fuck Mong by Feb2016) !TjroJeTlU. Sun 25 Oct 2015 00:24:11 No.34664677 Report Delete

Quoted By:

>>34664470

Wait, so 8-10 reps makes me good at dunks?

Anonymous

Anonymous Sun 25 Oct 2015 01:09:54 No.34664998 Report Delete

Quoted By:

>>34664470
my quads grew pretty huge doing 3 sets of 3 tbh
you need to be doing like of fucking 1 to not see growth
just do 10 sets of 1 with 98% or something

Anonymous

Anonymous Sun 25 Oct 2015 01:35:54 No.34665189 Report Delete

Quoted By:

>>34664660
Unaesthetic fam

Anonymous

Anonymous Sun 25 Oct 2015 02:02:08 No.34665355 Report Delete

Quoted By:

>>34664470
The lowest number of reps possible. With the heaviest weight. Of course.

And strict caloric control. Strict.

But doing singles is not terribly efficient, despite being effective.

So three reps. Maybe up to five. But even then the hypertrophy is kicking in ( thanks bro science)

Dietary control is key.

Anonymous

Anonymous Sun 25 Oct 2015 02:16:50 No.34665447 Report Delete

Quoted By:

>>34664470
By not eating a calorie surplus.

Anonymous

Anonymous Sun 25 Oct 2015 02:23:35 No.34665473 Report Delete

Quoted By:

>>34664470
>stronger but not bigger
Literally impossible, sure you won't look as huge as a hypertrophy bodybuilder but the more weights you move the bigger your muscle.

Anonymous

Anonymous Sun 25 Oct 2015 02:27:16 No.34665495 Report Delete

Quoted By:

>>34664470
stength and hypertrophy share a huge amount of overlap

assuming you're eating at a surplus and getting enough high intensity frequency and volume in the week rep ranges don't mean anything

Anonymous

Anonymous Sun 25 Oct 2015 02:28:32 No.34665503 Report Delete

Quoted By:

>>34664470

wtf is that why my game been so weak lately? smhtbh fam i gotta step it up 2 be like mike

Anonymous

Anonymous Sun 25 Oct 2015 02:29:12 No.34665512 Report Delete

Quoted By:

Try being a girl. That way you can gain strength but all that calories/test won't cause your legs to grow to man sized.

Anonymous

Anonymous Sun 25 Oct 2015 02:29:12 No.34665513 Report Delete

Quoted By:

I never go over 2 reps for bench press and my pecs and tris still grew eventually. Ive done this for almost 3 years.Theres no avoiding getting bigger im afraid.

Anonymous

Anonymous Sun 25 Oct 2015 03:50:34 No.34665917 Report Delete

Quoted By: >>34665983

>>34664470
3x5

Anonymous

Anonymous Sun 25 Oct 2015 04:05:43 No.34665983 Report Delete

Quoted By: >>34666028 >>34666087

>>34665917
how would 5x5 effect me?

jumping back into working out hardcore after a 1.5 year break..
5x5 a good idea?

Anonymous

Anonymous Sun 25 Oct 2015 04:14:44 No.34666028 Report Delete

Quoted By:

>>34665983
yes

Anonymous

Anonymous Sun 25 Oct 2015 04:26:01 No.34666087 Report Delete

Quoted By:

>>34665983
You'll be strong for the 5x5 rep range

You'll grow eventually anyway, though not as much like in hypertrophy training.

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