Strength only not muscle.

[IronFreakX]

Well Im gonna start working out again as soon as my arm and foot heal up.

Like the title says, I just want strength, I am NOT interested in muscle at all, I know that it's almost impossible to not build muscle and I will probably bulk up a bit, but I want to mainly focus on as much strength as I can while limiting the muscle growth, wierd I know but I have my reasons.

ANy advice??

[sofus99]

Make sure you're not in calorie surplus.

[IronFreakX]

Yeah, I'm not asking about Diet here.

I'm asking about rep ranges, sets, etc.....

[IronFreakX]

Noone here has any idea about this?

[ThePhoenix]

Yeah, I'm not asking about Diet here.

I'm asking about rep ranges, sets, etc.....

If you want to keep from gaining muscle it has nothing to do with rep ranges or number of sets- its how many calories you take in which is what sofus said. just eat a maintenance level of calories.

[Liftnainez]

Keep rep ranges lower between 1-5 reps.. take 2-3 min rest in between so you can be ready for your next heavy set.. Concentrate on compound movements, not so much iso movements..

[IronFreakX]

Keep rep ranges lower between 1-5 reps.. take 2-3 min rest in between so you can be ready for your next heavy set.. Concentrate on compound movements, not so much iso movements..

Yup thats what I was thinking, I already got my Diet figured out a long time ago, funny how people kept commenting on that

So whaddya think? 3 times a week heavy compound movements or seperate and do everything once a week but 3 times a week working out still ?

ie either all the basic compound movements 3 times a week

or

day 1: Squats, Bench

off

2eads, Dips

off

3:bent over rows, shoulder presses


I dunno what kinda exercies Im gonna do, just laying a sample out and not taking into consideration that some muscle groups will be over worked etc...

[Liftnainez]

Yup thats what I was thinking, I already got my Diet figured out a long time ago, funny how people kept commenting on that

So whaddya think? 3 times a week heavy compound movements or seperate and do everything once a week but 3 times a week working out still ?

ie either all the basic compound movements 3 times a week

or

day 1: Squats, Bench

off

2eads, Dips

off

3:bent over rows, shoulder presses


I dunno what kinda exercies Im gonna do, just laying a sample out and not taking into consideration that some muscle groups will be over worked etc...

I think you should try both routines to be honest.. one may work better than the other.. why not try each one for 3-4 weeks.. unless your in a major rush.. I never really trained for pure strength so I cant say from experience.. But what you outlined seems good..

[NOREGRETS]

Watch your diet, consume only the calories needed to maintain your current body weight and of course lift hard every week.

[Papi93]

If you are looking for strength, go to T - nation . com and click on Dave Tate (under authors). Look for his "Keys" series. Work on your max strength and dynamic effort and avoid repetition (hypertrophy) exercises on these days. If you are little confused, read the article series. I know that you will not be disappointed.