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Blasta · #1 (**permalink**) 05-01-2008, 02:59 PM

How can I obtain maximum strength without getting bulky? Because I have a Mesomorph body type

bluegreyhound · #2 (**permalink**) 05-01-2008, 04:13 PM

Various ways of going about it. You can make decent gains with 5x5 lifts to improve your basic lifts. After establishing foundation, if you have an olympic lifting coach you can try out some olympic lifting programs. If all out max limit strength is what you are really after, you can of course go down the powerlifting route.

Young Athlete · #3 (**permalink**) 05-01-2008, 05:54 PM

3X5 is the way to go to not gain bulk. 5X5 if you want to gain mass.

bluegreyhound · #4 (**permalink**) 05-02-2008, 02:49 AM

Quote:

Originally Posted by Young Athlete

3X5 is the way to go to not gain bulk. 5X5 if you want to gain mass.

No it isn't. You will gain some mass eventually, but nothing like hypertrophy specific programs. Or if you are damn skinny then initially a little body mass may be added. But if you really want pure CNS gains then why not pull singles reps with 5-7 mins rest in between? Answer is that most people would make better gains from more volume. 20-25 total reps is fine for that.

Young Athlete · #5 (**permalink**) 05-02-2008, 07:41 PM

3X5 limit your calorie intake and you will gain little to no mass........

bluegreyhound · #6 (**permalink**) 05-03-2008, 04:38 AM

Quote:

Originally Posted by Young Athlete

3X5 limit your calorie intake and you will gain little to no mass........

You could say the same about 5x5 or any higher volume work. Eat little and you won't grow.

migie08 · #7 (**permalink**) 05-03-2008, 06:59 AM

do plyos and strength training, push-ups, dips ,pull ups.play sports hard! You will get muscular but you won't be too bulky cause your not doing what bodybuilders do

jaydubc2m · #8 (**permalink**) 05-04-2008, 06:49 PM

bluegreyhound is right. For pure strength with little mass do singles reps for very heavy weights 90+% of your 1RM with plenty of rest in between. There is an interesting book called "underground secrets of sprinting" or something along those lines by a bloke named Barry Ross.

He talks about never doing more than 10 total reps per workout, using only deadlifts with 5 minutes rst between sets. As soon as you finish the deadlift set though you immediate do a set of 5-8 depth jumps. The idea is that with such low volumes you can train more frequently and never add much muscle size but you can get really strong per pound of bodyweight. The depth jumps ar supposed to wok onthe RFD component.

I did a lot of deadlifiting last year using mostly very heavy singles and there was a definite correlation between getting strong and increasing my vert. To a point. When I reached 440 pounds my vertical stop improving even though I managed to add another 30 pounds to my DL max. from 350 to 440 I noticed great gains in my jump.

Regards

Jaydub

Blasta · #9 (**permalink**) 05-05-2008, 07:09 AM

Thanks guys

bluegreyhound · #10 (**permalink**) 05-05-2008, 08:41 AM

Quote:

Originally Posted by jaydubc2m

bluegreyhound is right. For pure strength with little mass do singles reps for very heavy weights 90+% of your 1RM with plenty of rest in between. There is an interesting book called "underground secrets of sprinting" or something along those lines by a bloke named Barry Ross.

He talks about never doing more than 10 total reps per workout, using only deadlifts with 5 minutes rst between sets. As soon as you finish the deadlift set though you immediate do a set of 5-8 depth jumps. The idea is that with such low volumes you can train more frequently and never add much muscle size but you can get really strong per pound of bodyweight. The depth jumps ar supposed to wok onthe RFD component.

I did a lot of deadlifiting last year using mostly very heavy singles and there was a definite correlation between getting strong and increasing my vert. To a point. When I reached 440 pounds my vertical stop improving even though I managed to add another 30 pounds to my DL max. from 350 to 440 I noticed great gains in my jump.

Regards

Jaydub

Nice DL! One day I'll do >400lbs myself. BTW, people here are generally not ready to contemplate heavy DL singles prior to depth jumps (contrast training/ weights before plyos). They should use novice methods to getting strong.