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View Full Version : Increasing strength without looking like a muscle head



gapxguy
01-09-2007, 12:26 AM
Like the tile says, I would like to increase my strength but still would like to fit my shirts. In order to do that, what type of weight, reps, and sets should I do? Currently I'm doing 3 sets of 20 reps in medium weight per muscle training. Should I increase the weights and decrease the reps? But remember, I don't want to look like I can't put my arms down. <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emsmilep.gif" BORDER="0">

Major
01-09-2007, 12:31 AM
i like to keep working with the same weight, just with more reps as well as working with heavier weight/less reps<p>they do different things, so i do both

Finest
01-09-2007, 10:59 AM
Go big, or Go home! <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emsmilep.gif" BORDER="0"> <p>But it seems you're looking for higher reps with moderate weights.

neenjah
01-09-2007, 03:18 PM
Contrary to popular believe, just because you lift heavy and hard, doesnt mean you are going to explode like the hulk over night<p>Getting big like that takes a ton of time and dedication, not just lifting a lot in the gym, its mainly focused on eating and resting a ton as well<p>So hit the weights hard. If you arent consuming 4000cals+ a day you arent going to get big, trust me. <p>More weight, less reps. 20 reps is too much if you are trying to gain strength

Reborn135i
01-09-2007, 03:42 PM
<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD><i>Quote, originally posted by <b>ucb</b> &raquo;</i></TD></TR><TR><TD CLASS="quote">If you arent consuming 4000cals+ a day you are going to get big, trust me. <br></TD></TR></TABLE><p>I don't get it <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emsmilep.gif" BORDER="0">

neenjah
01-09-2007, 04:13 PM
lol...you ARENT going to get big<p>getting big requires eating a ton <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0"> (4000-5000cals a day)

gapxguy
01-09-2007, 06:10 PM
Okay good, I don't want to get big. Right now I'm consuming about 2500-3000 calories a day. I'll try switching from 20 reps of medium weight to 10 reps of heavier weight.

Mike
01-09-2007, 07:11 PM
If you just keep eating the same as you've been, and then focuss more on reps then wieght you should'nt be gaining much. You'll be toning your body and getting cut. <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0"> <p>Just curious, you have any measurments? Wieght/Height/BMI

Deryk Peters
01-09-2007, 10:23 PM
<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD><i>Quote, originally posted by <b>MajorPayne</b> &raquo;</i></TD></TR><TR><TD CLASS="quote">i like to keep working with the same weight, just with more reps as well as working with heavier weight/less reps<p>they do different things, so i do both</TD></TR></TABLE><p>This is what I'm sticking with right now. I also do about 100-300 sit ups and leg lifts a night to tone my chest and stomach. I don't attach anything to my feet and only use my bodies resistance to strengthen my chest and stomach.

gapxguy
01-09-2007, 11:45 PM
<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD><i>Quote, originally posted by <b>Mike</b> &raquo;</i></TD></TR><TR><TD CLASS="quote">If you just keep eating the same as you've been, and then focuss more on reps then wieght you should'nt be gaining much. You'll be toning your body and getting cut. <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0"> <p>Just curious, you have any measurments? Wieght/Height/BMI</TD></TR></TABLE><p>I dont' mind getting cut either. <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0"> I just want to gain muscle strength. I'm 5'8", 160 lbs.

neenjah
01-10-2007, 05:24 PM
If you want strength, more reps does not do anything. There is 1 reason and 1 reason only to do a lot of reps, thats muscle endurance. <p>Lift big all the time. <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0">

Deryk Peters
01-10-2007, 08:44 PM
<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD><i>Quote, originally posted by <b>ucb</b> &raquo;</i></TD></TR><TR><TD CLASS="quote">If you want strength, more reps does not do anything. There is 1 reason and 1 reason only to do a lot of reps, thats muscle endurance. <p>Lift big all the time. <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0"> </TD></TR></TABLE><p>I wouldn't say 'lift big' as much as I would say 'lift what you can without hurting yourself'. <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0">

neenjah
01-11-2007, 09:47 AM
Indeed. By lifting big I mean going as heavy as you can within reason. Of course it helps to ask for a spot <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0"> <p>My main point was that low weight/high reps wont help much for what he is after

Bruce Banner
01-17-2007, 08:56 PM
I achieved this.<br>I maxed out my strength for my size a while back.<br>just keep the calories low(as in not so much to bulk), go consistently and add on the weight.<br>

ninja 6
01-18-2007, 11:58 AM
Yep...just keep adding on the weight till failure...<p>Guaranteed the next week you'll do more reps of that weight until failure until your body gets used to it, granted that you have a proper diet and rest routine going.

ninja 6
01-18-2007, 01:47 PM
If you want temporary strength, NO Xplode and Creatine works.<p>that shit gets you stronger guarantted

neenjah
01-18-2007, 02:06 PM
NO xplode just makes your muscles fill with water. Creatine does help <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0">

Bruce Banner
01-18-2007, 05:14 PM
yeah creatine helped me alot.

neenjah
01-18-2007, 05:33 PM
Yeah, its the only "supplement" besides whey protein I really endorse. Its found in meats and naturally created/used in the muscles for short bursts of energy when needed (ie lifting weights)<p>Creatine supplementation just makes sure your muscles are always saturated with it <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0"> . You can think of creatine as your bodies natural NOZZZ bottle that gives an extra punch when needed <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emsmilep.gif" BORDER="0">

ninja 6
01-18-2007, 05:39 PM
the only reason why i don't take creatine powders is because its more hassle <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emsmilep.gif" BORDER="0">

ebelp
01-22-2007, 08:17 AM
<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD><i>Quote, originally posted by <b>gapxguy</b> &raquo;</i></TD></TR><TR><TD CLASS="quote">Like the tile says, I would like to increase my strength but still would like to fit my shirts. In order to do that, what type of weight, reps, and sets should I do? Currently I'm doing 3 sets of 20 reps in medium weight per muscle training. Should I increase the weights and decrease the reps? But remember, I don't want to look like I can't put my arms down. <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emsmilep.gif" BORDER="0"> </TD></TR></TABLE><p>Low weight & high reps = tone & size<br>High weight & low reps = strength & size<p>So I'd suggest doing less reps w/ more weight if you want more strength. And don't worry about the "not being able to put your arms down" look. It's not going to happen by accident.

neenjah
01-22-2007, 10:25 AM
<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD><i>Quote, originally posted by <b>ebelp</b> &raquo;</i></TD></TR><TR><TD CLASS="quote"><p>Low weight & high reps = tone & size<br>High weight & low reps = strength & size<br>. </TD></TR></TABLE><p>please read the common misconceptions thread stickied at the top, thanks!

ebelp
01-22-2007, 04:33 PM
<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD><i>Quote, originally posted by <b>ucb</b> &raquo;</i></TD></TR><TR><TD CLASS="quote">please read the common misconceptions thread stickied at the top, thanks!</TD></TR></TABLE><p>I read it. Strangely, the low weight/high reps misconception is the opposite of what I've heard and read for years, so I'm more than skeptical. Especially considering that I got tone by doing low weight/high rep workouts. Just another one of those questions whose answer depends on who you ask. :shrugs:

neenjah
01-22-2007, 04:49 PM
I can tell you right now defintion has little to do with lifting, and 10x more to do with diet and fat content <p>The misconception of low weigh/high reps helping with definition has been going on for years, you are correct about that. Sadly, I've even heard personal trainers tell that to people <IMG NAME="icon" SRC="http://images.zeroforum.com/set1//smile/emcrook.gif" BORDER="0">

ebelp
01-22-2007, 05:40 PM
What you have to understand is that not everyone's bodies respond the same to lifting weights. Everyone is different. Your say that your diet and fat content is the key to getting tone. For some people that may be true, but in my own experience, I've almost always eaten whatever I want, yet I've been able to stay pretty tone/cut. The only thing I truly follow strictly are my workouts. If you exercise dilligently, you should know what your body can handle, and what it takes to get results for yourself.

neenjah
01-22-2007, 05:44 PM
Well in your case, its likely just the fact that you are lifting, as that IS a form of calorie burning, if your diet remains the same, and you are working out a bit, then you are constantly using more calories than your body is used to consuming, thus you get weight loss, which translates to fat loss/more definition<p>I'll agree with you, everybody is different, but the process of burning fat is common for everyone, and doing low weight/high reps is no more beneficial for this process than high weight/low reps, unless you are doing 50-100 reps of everything as I mentioned in the misconception thread <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emsmile.gif" BORDER="0">

ninja 6
01-22-2007, 05:46 PM
I agree that genetics plays a crucial role in fitness but the fundamentals apply to everyone.

usdm419
01-23-2007, 06:21 AM
if you're naturally a smaller person, lifting hard isn't going to make you big....regardless of what you think.<p>pile on the weight and drop your reps. maybe boost your sets by 1 or 2. do that for a month and you'll notice your strength building nicely <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emthup.gif" BORDER="0">

neenjah
01-23-2007, 09:38 AM
If you are little and want to get big, then you need to eat, and then eat some more <IMG NAME="icon" SRC="http://images.zeroforum.com/set1/smile/emsmilep.gif" BORDER="0">

.J u s t i n
01-26-2007, 03:43 PM
<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD><i>Quote, originally posted by <b>ap</b> &raquo;</i></TD></TR><TR><TD CLASS="quote">If you want temporary strength, NO Xplode and Creatine works.<p>that shit gets you stronger guarantted</TD></TR></TABLE><p>No Xplode is probably the biggest waste of money out there. The reason why people like it so much is because it is LOADED with caffeine and is more of an n2o supplement than it is a creatine supplement. No Xplode has more of a placebo effect because of the high amounts of caffeine...people get that surge of energy and feel like theyre invincible or something. Long story short taken from someone who has done cycles on No X. While it may give you that temporary rush in the gym the long term effects for muscle growth and strength are very minimal.<p>If you are looking for a good source of creatine I recommend trying Size-On from Gaspari Nutrition.