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strength without size ? - 6/3/2005 12:21:11 PM   
andy


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Joined: 8/21/2004
From: Ohio
Status: offline 		Just making sure but wouldnt you want to do something like 3x3 with 2-3 min rest between sets to build strength with no size ?

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RE: strength without size ? - 6/3/2005 5:31:00 PM   
Pennsylvania Jock


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Status: offline 		You'd need to do a 3x3 or 5x3 for the lift you focusing on that day.  Then do a 3x5 or 5x5 for the supplementary lifts.  Rest as long as you need.  And start off low and work up slowly.  Once it gets too high for 3 reps, switch to 1.  Then max out about a week or 2 after you go down to 1 rep.

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RE: strength without size ? - 6/7/2005 7:54:21 PM   
Vario


Posts: 521
Joined: 5/11/2005
Status: offline 		so higher weights, lower sets and reps?

I always thought that was the key to mass building (5x5?).

What ratio would you guys suggest for the opposite?  (for size)

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RE: strength without size ? - 6/7/2005 7:58:05 PM   
The Sheep Man


Posts: 1274
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Status: offline 		higher reps and less rest i guess... I rest very little and do 10 reps, and i'm on a cut but i feel like i'm getting bigger, but leaner

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RE: strength without size ? - 6/7/2005 8:02:10 PM   
Vario


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Status: offline 		Alright.  Thanks.  Is that because of greater hypertrophy in higher rep ranges?

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RE: strength without size ? - 6/9/2005 3:22:16 PM   
RUS


Posts: 481
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From: NJ
Status: offline 		yap i do supersets all the time, havy weights 6-10 in a set, and about 30 sec. between sets.

RUS

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RE: strength without size ? - 1/9/2006 6:43:34 PM   
bodybuilding is life


Posts: 459
Joined: 11/18/2005
Status: offline 		Whats up with building mass and no strength and building strength and no mass.  Why don't you just build mass and strength?...  Well im goin to bed...

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RE: strength without size ? - 1/9/2006 7:59:23 PM   
danmirage


Posts: 6023
Joined: 11/20/2005
Status: offline 		Optimal set / rep ranges and days between:
For muscle size rep range is 9-12 / 3 -4 sets per / 4-7 days between
For Strength (vs. power) the rep range is 6-8 / 3-4 sets per / 4-7 days between
For power the rep range is 1-5  / 4-8 sets per / 2-3 days between

Yes you do get some benefit of each type in the other types of lift! Smile

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RE: strength without size ? - 1/11/2006 6:10:07 PM   
Carl


Posts: 292
Joined: 12/10/2005
Status: offline 		whats the difference between power and strength?

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RE: strength without size ? - 1/11/2006 7:03:03 PM   
danmirage


Posts: 6023
Joined: 11/20/2005
Status: offline 		Strength is moving maximal weight in a controlled fashion through a complete range of motion.
(8 reps of a 280 bench press moved in a rhythmic fashion.)

Power is the maximal recruitment of muscle fibers for short explosive movements.
(1 rep of a 500 bench performed in an explosive manner.)

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