Getting SUPER STRONG without getting SUPER BIG

[aimlesspee]

I've heard of a few people lifting 250++ that are short/small like me.. i do NOT want to get big.. but i want to get super strong.. is that possible?

Uni

Responses appreciated TIA

[fartbomber]

Originally Posted by aimlesspee

I've heard of a few people lifting 250++ that are short/small like me.. i do NOT want to get big.. but i want to get super strong.. is that possible?

Uni

Responses appreciated TIA

So, your boyfriend doesn't want you to get all bulky. Just kidding.








Basically, you can work out to gain strength without getting too big.
1. Focus on mixing up your workouts so that you are mainly lifting "low weight with high reps" and not do a lot of "high weight with low reps".
2. Cross-train by doing running or a high-endurance sport, like tennis, ice hockey, basketball.
3. Work out often. Try five to six days a week.

[Nathan123]

250 is not a weight that you have to be HUGE to lift, at all. In fact, if you max 250, you won't be that big. I don't know what you're worried about.

[NationsMostWanted]

i can barely bench 100 once or twice

[choba]

What kind of lift are we talking about? Deadlift? Bench? Curls? Don't worry you won't get big by lifting heavy, it isn't that easy. It also depends on your bodytype if you're skinny, it is very hard to gain weight for example. I also heard that low rep powerlifting/olympic lifts make you strong without making you too bulky. Diet is also important if you eat too much, you'll get big in more than one way. It is very hard to put on more than 5-10 lb of muscle per YEAR of training, so fear not being too huge. It is also arguable that bodybuilders are using some types of steroids to get huge, so dont worry. Also what are your specs?Ht? Wt?
No, too much cardio is bad if you want to be super strong. Do less than 5--6 reps of each exersize to get strong. Like 5 sets of 5 reps, with 2-3 mins of rest. Of course make sure you're in good condition before tackling big wts, and use good technique. If you train regularly expect 5-10 lb per month for bench press, more in the beginning. 3xweek 30-45 mins is optimal+little cardio on off days.

[speedjunky01]

here is what worked for me personaly:

my max started at 160. I took 145 and did it 10 times, I subrtacted 5lbs and di that 10 times and so on untill I couldnt any more or it got to easy.

I do that once a day m-f and mix in other stuff like tris and biseps and legs.

eat lots of high proten low fat stuff chicken,rice,fish and take proten shakes.

Im at 225 2 months later of 30min workouts par day.

[AccordSedan]

the secret is working out to failure, for example when your bench pressing and youre about to your last rep always try to squeeze in another one until u can't do it anymore.