Strengthening w/o Hypertrophy

[Guest guest]

> The question: Suggestions for training modalities geared towards

increasing strength without gaining mass?

>

> Best,

> Bill Black

> Cumberland FSD, Maine

You might be interested in this article directed at gymnastics

coaches (who try to maximize strength/weigh ratios too) :

http://www.usa-gymnastics.org/publications/technique/1996/8/strength-

training.html

Sorbo

Corona Del Mar, CA

[Guest guest]

I don't know where you came up with this assessment of ST. Even a

cursory look at the archives should reveal that the emphasis of this

group is training for performance. I encourage you to spend a few

minutes taking such a look and get an idea of the audience you are

addressing before you go to far with the lecture on training

basics. The concept of strength defecit and the questionable

appropriateness of bodybuilding methods for sport and performance

training has been discussed here many times.

As far as your question goes: Strength to do what? At what

training age? At what point in the season/training cylce? Without

describing the intended application, the athlete, and the training

context, it is hard to come up with a suggestion.

In general, one trains with the demands of the particular

performance in mind, using the performance as the measure of

success. With most advanced athletes, if this is done properly,

there usually isn't a lot of room in the overall training scheme for

bodybuilding.

Wilbanks.

ville, FL.

" Bill Black " wrote:

<< Much of the discussion on this forum is oriented towards gaining

mass. However, athletes concerned with endurance sports seek to

become stronger without gaining mass and often seek to reduce mass

while gaining strength. This ends up being quite a challenge,

especially for a well trained athlete who is already as lean as

he/she optimally would/should be for maintaining health and

performance in one's sport.

The question: Suggestions for training modalities geared towards

increasing strength without gaining mass?>>

[Guest guest]

Thank you for the article link! This was very helpful.

Although it's interesting that the MAX Group (Repeated maximal strength efforts)

significantly increased their strength without gaining a lot of mass, woudn't

the POWER Group (Power training method) be more ideal in reference to doing

sports specific excercise in sprinting? Although, the first method is

beneficial in the sense that your ATP levels are not depleted, it doesn't help

you increase your lactic acid threshhold. What are you thoughts?

Kind Regards,

Aponte

West Palm Beach, FL, USA

[Guest guest]

Hi !

You want to do your metabolic training (Lactate threshold) with

interval sprints. Metabolic training such as circuit weight

training or HIT training will train lactate threshold but also

induce hypertrophy gains in many individuals.

Good luck!

Dan Wathen,

Youngstown (OH) State University, USA

In Supertraining , Aponte <kealoha_777@y...>

wrote:

> Thank you for the article link! This was very helpful.

>

> Although it's interesting that the MAX Group (Repeated maximal

strength efforts) significantly increased their strength without

gaining a lot of mass, woudn't the POWER Group (Power training

method) be more ideal in reference to doing sports specific

excercise in sprinting? Although, the first method is beneficial in

the sense that your ATP levels are not depleted, it doesn't help you

increase your lactic acid threshhold. What are you thoughts?

>

> Kind Regards,

> Aponte

> West Palm Beach, FL, USA

[Guest guest]

I agree with you in that endurance athletes need strength but not mass. In

addition, I would say they need more muscular endurance rather than pure

strength. Because of this, their strength training program should have higher

repetitions rather than fewer.

In addition, depending upon the sport, they may need some explosive training. I

have found that in explosive training, athletes lose muscle mass while retaining

strength and gaining more power or explosive power. For example, if you look at

basketball and volleyball players, you will not find large calves.

I hope this helps.

~~~~~~~~~~~~~~~~~~~~~~

Yessis, Ph.D

President, Sports Training, Inc.

www.dryessis.com

PO Box 460429

Escondido, CA 92046

~~~~~~~~~~~~~~~~~~~

" Bill Black " wrote:

<<Much of the discussion on this forum is oriented towards gaining mass.

However, athletes concerned with endurance sports seek to become stronger

without gaining mass and often seek to reduce mass while gaining strength. This

ends up being quite a challenge, especially for a well trained athlete who is

already as lean as he/she optimally would/should be for maintaining health and

performance in one's sport.

The question: Suggestions for training modalities geared towards increasing

strength without gaining mass?>>