[Synesthesia]

Hey guys, right now i'm not really in a priority to get bigger as far as mass goes, what i'm really looking for right now is more round, shaping with less of an emphasis on mass, while still increasing my actual strength... is it possible?

[EastCoast Highlander]

doesnt make much sense to stay the same size, you are gonna grow a little no matter what you do, might as well accept that. if you grow then you grow. if you dont then you dont just go lift

[str8flexed]

you cannot shape a muscle. shape is genetically determined.

[julio40]

yeah you gonna grow regardless but the only way you gonna get big is depending on your diet. so if you eat big you will get big. if you dont wanna get big then dont eat to get big.

[monkeybiker]

The shape of the muscle is predetermaned by genetics but you could show them off more by lowering your body fat.

[roccodart440]

If you want strenght without size keep the reps around 3 reps per set.

[breezyn9]

Dont know why someone thinks less reps will build no size because lower reps, heavier weights increases size where as lower weights with a higher number of reps will not build your size as much as its endurance training. 12-15 reps at least with every exercise. Your body size will still increase a bit. Will also help you cut up especially if you have only 30-60 seconds rest in between sets.

[skeptic]

12-15 is still near the bodybuilding rep range... go 15-20 reps for endurance.. if not more

[Demon Knight]

Originally Posted by breezyn9

Dont know why someone thinks less reps will build no size because lower reps, heavier weights increases size where as lower weights with a higher number of reps will not build your size as much as its endurance training. 12-15 reps at least with every exercise. Your body size will still increase a bit. Will also help you cut up especially if you have only 30-60 seconds rest in between sets.

Not going to cause an argument but there is no scientific evidence that 12-15 reps works endurance and 6-8 reps (or low reps like you say) increases size.

Whatever rep range you choose, the more weight you can progressively lift in the same exercise without cheating, the bigger you will get. There are many who argue, big and small, but the fact of the matter is bigger people lift bigger weights! Period.

Back to the original question, yes it is possible to get stronger without getting bigger. Olympic lifters manage to do this. But this is strictly in the 1RM region and more to do with technique & tendon-joint strength than actual muscle strength.

[Pumperh]

doing reps of 5 is more on the strenght way, doing 8-12is more muscle building

i would do the classic 5x5 to get stronger, just focuzing on Basics benchpress, Squat, Deadlift, Military, Dips, Bow

im not much of a strenght lifter but what i do is:

3x8 this is ok for mass and strenght, when im able to do 10reps for a while i go down to
3x5 this is more strenght then mass, here im gained strenght and hitting the 3x8

this is also known as progression, if u aint getting stronger as a bodybuilder you will not grow.. cuz you need to stress the muscle with more weight, or sets ect.

[Pumperh]

btw, the 5reps 10reps 15reps rule is abit of a squre box story

Genetics has alot to say again, some people will grow alot more doign 15reps then 10 allthough 15reps is closer to the endurence part of training


again muscle fibers and other things i dont know much about has alot to say

[Freak]

According to Chris Aceto 1-5 for strength. 6-12 for the optimal increase in size AND strength. 12+ for endurance. I wouldn't recommend a lot of 1 or 2 rep sets though. Layne has also written an article on this subject.

[skeptic]

smart boys ^^^^^