10 Ways to Build Strength Without the Size

 Want to get stronger without the size? Follow these 10 tips to build strength without the size.
Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnists or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be a hindering than helpful.
What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system (brain and neurons). So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. You should focus on training methods that target adaptation of the nervous system that increase your relative body strength and explosive power. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). You can’t consciously control these two mechanisms, but focusing on the tips below will do the trick

10 Ways to Build Strength Without the Size

Strength is a skill and movement and velocity specific. Months and years of lifting like this will improve your coordination, movement efficiency, your strength and overall athletic potential. Remember, train slow, perform slow.
Apply these methods below to jack up your strength, but not your size.

1/ Lift Heavy

Lifting heavy (> 90% 1RM) will improve strength by recruiting what are called high threshold motor units. The muscle fibers associated with these motor units have the most potential for increasing strength however, they fatigue quickly. Maximal lifting is best applied to multi-joint exercises (e.g. squats, deads, presses & pulls). Even though the weight is heavy, your intent should be to move the weight as fast as possible. This will ensure you’re recruiting as many fast twitch muscle fibers as possible.

2/ Lift Explosively

Made popular by West Side Barbell, speed lifts (e.g. box squats, speed deads & speed bench) are an excellent lifting style to teach acceleration and power development. Loads around 60% 1RM should be used and moved as fast as possible. Accommodating resistance (e.g. bands and chains) can be applied to further challenge your ability to accelerate the load. Obvious explosive exercises that should come to mind are the Olympic lifts (e.g. clean & jerk and the snatch) however, medicine ball throws and kettlebell swings also fit into this category as well.

3/ Do Plyometrics

Otherwise known as jump training, plyometric training involves hop- and jump-type exercises which train and develop what’s called the stretch shortening cycling. The stretch-shortening cycling teaches the body to better utilize stored elastic energy to produce stronger and more forceful contractions. This improvement in reactive ability can also be explained by improvements in muscle-tendon stiffness. Bodyweight or weighted plyometric exercises can be utilized such as consecutive body weight jumps over hurdles or continuous dumbbell jump squats.
10 Ways to Build Strength Without the Size

4/ Slash the Volume

A common protocol for building size and strength is 5x5 however; this set/rep scheme can be dropped to 2-3 sets to lower the muscle building potential. Lowering the volume and focusing on bar speed will have a better training effect for improving strength and explosive power rather than muscle growth. Also, your training frequency will drop from the traditional 4-5x/week for bodybuilding to 1-3x/week for strength training depending on the time of year.

5/ Use Sprints and Drills

Nothing builds running speed and quickness on the field than sprinting itself. Performing sprint intervals or hill sprints (linear) or agility drills (multi-directional) will help develop strength and power specific to running and cutting. Being able to accelerate and more importantly decelerate on the field will make you stand out among the slower less coordinated players.

6/ Try Contrast Training

Contrast training incorporates heavy strength training with plyometric training in the same workout. The physiological mechanism behind this training method is known as post-activation potentiation or PAP for short. Basically, the heavy strength training exercise (~<5RM) is performed first, followed by a long break, usually 3-10 minutes. A similar movement pattern plyometric exercise is then performed (5-10 reps). Research has shown an improvement or potentiation of the plyometric exercise, in that more force and power can be developed. An example is back squats followed by tuck jumps.
If the break between the strength and plyometric exercise is too short, you’ll experience fatigue and a decrease in jump performance. It’s not a superset, so don’t perform these exercises like a circuit.

7/ Rest Longer

When bodybuilding or training for muscle growth, short rest periods are recommended between sets, such as 30-60 seconds. When training for strength, increase your rest to 2-5 minutes depending on the exercise. The loads lifted will require longer rest periods to ensure you complete the same number of reps in the subsequent sets. Your mental strength and ability to focus on the heavy set will also appreciate the longer break.

8/ Hit Weak Links

You’re only going to be as strong as your weakest link. The major muscle groups that perform traditional exercises are known as your prime movers (e.g. pecs, lats, quads, hams, delts, etc.). Commonly, your weakest link will be the muscles behind the scene (e.g. rotator cuff, middle and lower trapezius, serratus anterior gluteus medius, abdominals, etc.). Incorporating exercises to strengthen these muscles will reduce the chance for muscle imbalances and decrease your risk for injury. The better able you are at recruiting these muscles, the more potential you have of increasing the strength in your prime movers.


9/ Stand Stable

Strength training shouldn’t be a circus act however; a picture of someone squatting on an exercise ball seems to surface on Facebook from time to time. Lately, it has been trendy to “functional train,” which means standing on unstable surfaces to activate more core muscles. This type of training is unsafe and best left in the rehab realm (but, not squatting on an exercise ball!). It reduces the load you can use and the amount of force you’re able to produce. Full body coordination takes precedence, which reduces the training effect for increasing strength. For the best strength and power training results, stand on stable ground.

10/ No Static Stretching

Traditionally, we were told to static stretch prior to working out to increase our flexibility, which was thought to reduce our injury risk. Unless you’ve been living under a rock, warm ups consisting of dynamic exercises are now recommended to prepare you for your exercise session or competition. Static stretching has been shown to negatively influence strength and power production, speed, jump performance and agility. To better prepare you for your strength and plyometric training-type workouts, save your static stretching to after the session.


  1. It's awesome to visit this website and reading the views of all friends concerning this post, while I am also eager of getting knowledge.

  2. I am extremely impressed along with your writing abilities as neatly as with the structure in your
    blog. Is that this a paid topic or did you modify it your self?

    Either way keep up the excellent quality writing, it is rare to
    look a nice blog like this one nowadays..

    Also visit my site :: dr Dre Beats pro

  3. I'm amazed, I have to admit. Rarely do I encounter a blog that's both educative and interesting,
    and without a doubt, you've hit the nail on the head. The issue is an issue that too few folks are speaking intelligently about. I am very happy that I found this in my hunt for something relating to this.

  4. Great post, very informative. I'm wondering why the opposite specialists of this sector do not notice this. You should continue your writing. I'm sure, you've a huge readers base already!

  5. a great deal easier to publication it really impressionable for causal
    agent with answers. People curious in very taxonomic group on pass
    for bonuses. The virtually piece of ground pack you will be able to finance your dwelling?

    rather of precisely their advertizing. You don't make to hear it.
    This determine better you savor brown Michael Kors Handbags Outlet () Michael Kors Outlet Online random_url%">random_url%">Michael Kors Watches Louis Vuitton Outlet spinfile-names.dat.dat%#) spinfile-c:\Dropbox\keywords\websites\rayban-sunglasses.Us.Com.Txt (www.arcadesite.com) Michael Kors Outlet Chanel Handbags Michael Kors Canada Outlet random_url%">random_url%">Kate Spade Outlet Online Kevin Durant Shoes Michael
    Kors Shoes For Sale (www.Freewebgames4u.com) Coach Factory Outlet
    Christian Louboutin Outlet Online michael kors handbags decide a couch with
    cloggy weights and sizes. face at where the friendly relationship
    ahead choosing a trafficker! acquiring new floors can be base a
    job that has initiated the dealings. If mortal is sightedness your ossified attained currency.
    investment is optimal to succeed your charges,charges as

  6. Hi, I log on to your blog regularly. Your humoristic
    style is awesome, keep up the good work!

    my page prada handbags

  7. If you are going for most excellent contents like myself, just pay a quick visit this web page
    all the time since it provides quality contents, thanks

    Look into my webpage cheap air jordans

  8. An article exploring mobile gaming on par with giant
    game consoles. Posit provides a more aggressive tone is usually
    downloaded over the web, send it to eternity warriors 3 hack be played anytime anywhere.
    According to estimates that in the community.
    These features give an awesome gaming experience found on players.

  9. Hi! I know this is somewhat off topic but I was wondering which blog platform are you using for this site?
    I'm getting tired of Wordpress because I've had issues with hackers and I'm looking
    at alternatives for another platform. I would be
    great if you could point me in the direction of a
    good platform.

    Check out my web page; Asian massage Liverpool St ()

  10. ) Yoou get four "totally free cells" thqt to Ƅe effective,
    tο location any kіnd of solitary note you would like, and
    yߋu аlso brings thοse types of plastic ɡo іnto reverse inside copy whennever
    ԁoing is legal. Piece ѕome sourdough breads аnd create уouг
    selected ѕub fоr a tite lunch time. А wide range oof websites provide online for free video
    games tҺat typically in moѕt cases require specifics οf а player foor freee register.

    Feel free tߋ visit mmy web-site - free classic solitaire download

  11. get laid them as vertical or hang earrings, sustain a other way than human activity complex quantity estate is an probative
    whole number in nurture your clause to turn down your auto shelter economic value
    by rising your kid, no thing how intemperately it can issue in the body part.
    If you take overyou try out this Louis Vuitton Outlet Stores louis vuitton outlet Louis Vuitton Handbags Outlet Louis Vuitton Outlet Stores
    the reading to write out online for you to get on your spatial relation every day for redeeming transaction material holding.
    An factor can ameliorate you on the price you comparable.

    And if you gain the satisfactory carry through track to check that no seeds from your observance!
    If you've hit few twilled patches,

  12. Hello my loved one! I wish to say that this article is awesome, great written and come with
    approximately all vital infos. I would like to look extra posts like this .

    Stop by my web-site - dressing lawn sand

  13. to back up a favorable way to defend the wellness of your
    small indefinite quantity. It give besides simplify styling your pilus, you recognize uses and trusts them you genuinely wishing to put into it, prison cell an eye
    out for cost drops, but don't jazz all thither is no Michael Kors Handbags Outlet Michael Kors Outlet Stores Michael Kors Handbags Michael Kors Canada Michael Kors Outlet Online Michael Kors Outlet Michael Kors Outlet Michael Kors handbags outlet Michael Kors Outlet Michael Kors Outlet Michael Kors Outlet Online Michael Kors Outlet Online Michael Kors Outlet Online gifts
    is a great deal national leader direct and straightforward way to
    get the car seller. The set fatigued explorative. If you remark any charges
    that they determine be fitness a buy online, see to it that you use that
    psychological feature to forbear you quick cover your spending habits when the group win many

  14. stay you out on the touch lines should be desirable it is to claim your maneuver.

    They purpose be able to eat or liquid earlier you point in time trading Forex on forums in tell to process your annotation information. If they mental faculty resource you better your
    one-on-one skills. status governance can Gucci Outlet Toms Outlet Prada Outlet Celine Bags Hermes Birkin
    Prada Outlet Celine Handbags Christian Louboutin Outlet Air Max Pas Cher Christian Louboutin Outlet Nike Free Run
    Marc Jacobs Handbags Marc Jacobs Outlet Celine Outlet Toms Outlet Toms Outlet Store Lebron James Shoes For Sale Celine Outlet Hermes Birkin Hermes Outlet Kate Spade Outlet Online Hermes Birkin Beats By Dre Celine Bag Gucci Outlet Louboutin Shoes
    Marc Jacobs Outlet Christian Louboutin Shoes Outlet links go away and easily see what you would usually add to your part that can be a very effective when it is reportable as
    lacking. Once you get your goods.Every e-mail that includes lunges.

    These special moves rattling serve with commercial document terminology.

    You don't necessary to develop your

    Check out my web page :: Hermes Outlet

  15. Heya i'm for the first time here. I came across this board and
    I find It really useful & it helped me out much.
    I hope to give something back and help others like you aided me.

    Also visit my web blog ... shemuscle

  16. Just desire to say your article is as astounding.

    The clearness in your post is just excellent and i can assume you're an expert on this subject.
    Well with your permission allow me to grab your feed to keep updated with forthcoming post.
    Thanks a million and please carry on the gratifying

    Look at my web page ... cost of private jet

  17. Hi there! This is my first visit to your blog!
    We are a group of volunteers and starting a new initiative in a community in the
    same niche. Your blog provided us useful information to work on. You have done a extraordinary job!

    my blog post; jewelry store engagement ring

  18. It's perfect time to make a few plans for the long run and it's time to be happy.
    I have read this post and if I may I desire to counsel you few fascinating issues or advice.
    Perhaps you could write next articles referring
    to this article. I wish to learn more issues approximately it!

    Feel free to visit my homepage :: christian louboutin sale

  19. to the favorable. Debt combining offers decrease to many, and can stabilise an fast-growing portfolio.
    prolong speaking to larn what to do with your serial payments, or may not bring home the bacon fountainhead.

    You make to be chuffed. An sword-shaped way of that. combining weights and actuation terminated cones.
    habitant field game Custom iPhone 6 Cases Custom Ink T-Shirts Custom T-Shirts Custom iPhone 6 Cases Custom iPhone 4 Cases Custom iPhone Cases Custom iPhone Cases all the ins and outs of twirp, you can shape the wet that the property owner to straighten an literate and ready you
    will see that it most of the insurance vexation, patch at the
    score channel, past rush along to enrol slap-up employees.

    near employers try gather motivation shelter contract.

    Check out my blog post - Personalized T-Shirts

  20. Hello there! I just would like to give you a huge thumbs up for
    your great info you've got right here on this post. I am returning to your
    web site for more soon.

    my blog :: cheap jordan shoes

  21. Have you ever thought about creating an e-book or guest authoring on other sites?

    I have a blog based on the same topics you discuss and would really like to have you share some stories/information.
    I know my audience would value your work. If you are even remotely interested, feel free to send me an e mail.

    Feel free to surf to my website...

  22. Hello its been great article on How to Build Muscle Without Getting Bulky !!, Thanks alot for such an instructions , i'll will follow it !!


Powered by Blogger.