Is it possible to weight lift without gaining any mass? I dont want to get muscley just stronger

yea look at bruce lee he trained in strength. Lift heavy and keep the reps really low.

hmmm well im pretty bulky myself.I try my hardest not to gain muscle so thats a hard task. If u dont wanna get bulky then weights arnt the way weights=bulkyness. I would do Plyometrics if I were u. Thats what I do and my power has increased.That and hitting the heavybag,and basic technique.

alright thx for the advice

would eating less and lifting work? or would i still get bigger?

alright thx for the advice

would eating less and lifting work? or would i still get bigger?

u would have lean muscle but still muscle. But if your small go ahead and bulk up.It should help u.

im real skinny

5'8"

current weight: 130lbs

ill could prolly get down to 125

im real skinny

5'8"

current weight: 130lbs

and im not really in shape either im just skinny

im real skinny

5'8"

current weight: 130lbs

ill could prolly get down to 125

well eat good foods and do alot of reps in weights.

Just dont eat too much food, do not exceed certain amount of calories(in your case its prolly 2500-3000) and eat lean foods(whole grain products and lean meat) and you will not gain mass.

Just dont eat too much food, do not exceed certain amount of calories(in your case its prolly 2500-3000) and eat lean foods(whole grain products and lean meat) and you will not gain mass.

Isnt that what I told him?:thinking:

Isnt that what I told him?:thinking:

yours was too general(without tips on what food he should eat) and the whole "lots of reps" routine is actually wrong. If he is gonna do small number of reps with bigger weight but maintain a diet he is gonna gain stength without bulking up. Ask any powerlifter about it.

yours was too general(without tips on what food he should eat) and the whole "lots of reps" routine is actually wrong. If he is gonna do small number of reps with bigger weight but maintain a diet he is gonna gain stength without bulking up. Ask any powerlifter about it.

hmm well I know alot of ppl including my friend that i spar with and uhhh he's pretty cut and he does everything I just said. A powerlifter is the wrong person to ask because most likely they look nothing like a skinny guy not trying to bulk.I dont lift but alot of ppl look at me and assume I do.So I tell them,just because I dont lift doesnt mean I dont know what im talking about.:)

hmm well I know alot of ppl including my friend that i spar with and uhhh he's pretty cut and he does everything I just said. A powerlifter is the wrong person to ask because most likely they look nothing like a skinny guy not trying to bulk.I dont lift but alot of ppl look at me and assume I do.So I tell them,just because I dont lift doesnt mean I dont know what im talking about.:)

How is this relevant to what I am talking about? I just gave him cold hard facts. If you are gonna exercise without eating too much (more calories then you burn) you are not gonna gain weight because there is simply nothing to gain weight from and besides, he is talking about gaining strength not getting cut(which is a whole other story and does not have much to do with amount of reps).

How is this relevant to what I am talking about? I just gave him cold hard facts. If you are gonna exercise without eating too much (more calories then you burn) you are not gonna gain weight because there is simply nothing to gain weight from and besides, he is talking about gaining strength not getting cut(which is a whole other story and does not have much to do with amount of reps).

And hes talking about getting strong,uhh thats kinda hard to lift weights without gaining ne thing.WELL I GUESS FOR SOME PEOPLE IT IS,some ppl just cant gain alot of muscle but they do try alot.

So a lean Tommy Hearns type I think would be good cause Tommy was skinny and cut but strong. I dont go to the gym but I have some sort of thought on how it is.My friend is skinny and extremly strong,weighing only 145 and about the thread starters height too.How many ppl can bench 230lbs 3 times at 145lbs. Not alot.And he does all I said.So that tells me different on what your saying.I'll take some1s advice that lifts or box's over some1 that really doesnt.

u guys know a lot more than me so im just sucking up the knowledge thx

Lift heavy with low reps and not many sets

Once you build up to a 1.5x bodyweight Barbell Squat then you can think about doing Plyometrics.

Keep your nutrition in check...

Stick with compound lifts such as Deadlifts,Squats,Dips,Chinups,Overhead Presses etc and a FEW isolation exercises (e.g. 2 sets of curls and calf raises).

I work out 4-5 times a week at the gym, and at the start of the year i decided to try this year to become stronger in benchpress. I chanced my training and now train 2 times benchpress every week. At monday i work out light but explosive in benchpress, and at a high pace. I only rest 40 sek. between every set in benchpress, and i dont put on to much weight but try to make the lifts as fast as i can on the way up.

Then on fridays i lift heavy with low reps, and rest longer between the sets. And one big chance is of course i try to eat much better and to eat right food. And the most importent thing for me is that i have cut down on the party life, only 1 party the last 2 months :banana: :alcoholic

At the start of the year i did 235 pounds, and so far i have managed to do 270 pounds. I hope i can countinue like this without any injuries and setbacks. I feel better then ever and training is more fun then ever. :banana:

I work out 4-5 times a week at the gym, and at the start of the year i decided to try this year to become stronger in benchpress. I chanced my training and now train 2 times benchpress every week. At monday i work out light but explosive in benchpress, and at a high pace. I only rest 40 sek. between every set in benchpress, and i dont put on to much weight but try to make the lifts as fast as i can on the way up.

Then on fridays i lift heavy with low reps, and rest longer between the sets. And one big chance is of course i try to eat much better and to eat right food. And the most importent thing for me is that i have cut down on the party life, only 1 party the last 2 months :banana: :alcoholic

At the start of the year i did 235 pounds, and so far i have managed to do 270 pounds. I hope i can countinue like this without any injuries and setbacks. I feel better then ever and training is more fun then ever. :banana:


thats good that ur makin progress, but what does that have to do with the original poster's question?...

Is it possible to weight lift without gaining any mass? I dont want to get muscley just stronger



Pumping iron might increase your muscle strength, but it won't increase your punching power potential. Your potential is defined by your genes and no amount of weightlifting will change that. Traditional boxing training will make you strong enough to be a boxer, and it will teach you how to reach your full potential. Having a lot of power is one thing, but trying to use it on a credible opponent is another.

Did you hear Kelly Pavlik say on Friday Night Fights that it is often the "baby punches" that do the most damage? Learning to hit the guy in front of you with punches that he does not expect takes many hundreds of hours of practise. No amount of pumping iron is going to teach you how to do these things.

Easy. Lift heavy, e.g. near your max, but 5 or less reps per set. Give the muscle groups you work at least 3 days of rest. Take steroids for quick results....

Easy. Lift heavy, e.g. near your max, but 5 or less reps per set. Give the muscle groups you work at least 3 days of rest. Take steroids for quick results....

stupidest thing i ever heard. not the whole sentence, just the steroids thing. i dont think takin steroids while lifting heavy to not gain mass is too smart since the juice will turn u into bulky muscly monster, and unless ur a heavyweight, thats not very desirable

And hes talking about getting strong,uhh thats kinda hard to lift weights without gaining ne thing.WELL I GUESS FOR SOME PEOPLE IT IS,some ppl just cant gain alot of muscle but they do try alot.

So a lean Tommy Hearns type I think would be good cause Tommy was skinny and cut but strong. I dont go to the gym but I have some sort of thought on how it is.My friend is skinny and extremly strong,weighing only 145 and about the thread starters height too.How many ppl can bench 230lbs 3 times at 145lbs. Not alot.And he does all I said.So that tells me different on what your saying.I'll take some1s advice that lifts or box's over some1 that really doesnt.

I lift, boxed, train fighters, have a formal elite trainers education.

The key to getting strong without gaining is simple. What kind of lifting requires strength? The heavier the weight, the more strength is required to lift it. You DON'T get stronger if you're doing lots of reps. You have to lift heavy, and keep the workload down (ie. low reps, few sets).

The kind of training effect you get from this is called neural adaptation. Your neural system adapts to the heavy lifting in a number of ways. Ex. the impulses sent to your muscle, saying "contract" increase in frequency and intensity, making the muscle contract faster and harder increasing strength and explosiveness. This is why a heavy lift that LOOKS slow can actually increase explosiveness. It's not a matter of how fast the weight moves, but how fast the neural system fires.
The neural system also adapts by making more motor units (a single α-motor neuron and all of the corresponding muscle fibers it innervates) available in the muscle in question. This means that more of the muscle is used, which means you get stronger without gaining any muscle, you just utilize more of what you already have.

So in short, "lots of reps" = bad idea. :)

yea look at bruce lee he trained in strength. Lift heavy and keep the reps really low.

WTF?? Thats the complete opposite. You will bulk up if you follow this person's advice.

WTF?? Thats the complete opposite. You will bulk up if you follow this person's advice.

No. Hypertrophy zone is mid reps, with a big workload. Heavy, low reps, few sets is for strength.

"Complete opposite" :ugh: Think about it, the complete opposite of getting stronger is what? What will get you stronger, lifting light with lots of reps, or lifting heavy. Try thinking about that a little (which you obviously haven't done, if that's your conclusion).

No. Hypertrophy zone is mid reps, with a big workload. Heavy, low reps, few sets is for strength.

"Complete opposite" :ugh: Think about it, the complete opposite of getting stronger is what? What will get you stronger, lifting light with lots of reps, or lifting heavy. Try thinking about that a little (which you obviously haven't done, if that's your conclusion).

The original poster said he does not want to gain mass. He wants to gain power. Then lifting heavy with low reps will get you muscular, obviously gaining weight too. Lighweights with high reps and sets will make you ripped. Will gain you speed.. and what comes with speed?? You got it.. POWER

The original poster said he does not want to gain mass. He wants to gain power. Then lifting heavy with low reps will get you muscular, obviously gaining weight too. Lighweights with high reps and sets will make you ripped. Will gain you speed.. and what comes with speed?? You got it.. POWER

WRONG. Read the post I made before your first one.

1. Gaining muscle and weight is more dependant on diet. No training program in the world will get you muscular if you don't eat enough.
2. Notice that I said LOW WORKLOAD. If your workload is very high, then yes you CAN gain musle by lifting heavy with low reps but only with the right diet. It is still primarily strength though.
3. Light weights with high reps alone will NOT make you ripped, a proper diet AGAIN is the key to losing fat.
4. Light weights with high reps alone will gain you very little speed. You have to increase your strength, and teach your neural system to fire faster and harder. This, is done by lifting heavy.

What you're saying is one of the oldest training myths/misunderstandings caused by people confusing bodybuilding with strength training. I advise you to go read a few books on the subject, go see powerlifters, Olympic weightlifters in lower weights (where they can't afford to put on weight either), or better yet get in some real world experience (this should probably take a few years, and works best if you actually read stuff at the same time).

I lift, boxed, train fighters, have a formal elite trainers education.

The key to getting strong without gaining is simple. What kind of lifting requires strength? The heavier the weight, the more strength is required to lift it. You DON'T get stronger if you're doing lots of reps. You have to lift heavy, and keep the workload down (ie. low reps, few sets).

The kind of training effect you get from this is called neural adaptation. Your neural system adapts to the heavy lifting in a number of ways. Ex. the impulses sent to your muscle, saying "contract" increase in frequency and intensity, making the muscle contract faster and harder increasing strength and explosiveness. This is why a heavy lift that LOOKS slow can actually increase explosiveness. It's not a matter of how fast the weight moves, but how fast the neural system fires.
The neural system also adapts by making more motor units (a single α-motor neuron and all of the corresponding muscle fibers it innervates) available in the muscle in question. This means that more of the muscle is used, which means you get stronger without gaining any muscle, you just utilize more of what you already have.

So in short, "lots of reps" = bad idea. :)

like i told brooklyn tell my friend that.

WRONG. Read the post I made before your first one.

1. Gaining muscle and weight is more dependant on diet. No training program in the world will get you muscular if you don't eat enough.
2. Notice that I said LOW WORKLOAD. If your workload is very high, then yes you CAN gain musle by lifting heavy with low reps but only with the right diet. It is still primarily strength though.
3. Light weights with high reps alone will NOT make you ripped, a proper diet AGAIN is the key to losing fat.
4. Light weights with high reps alone will gain you very little speed. You have to increase your strength, and teach your neural system to fire faster and harder. This, is done by lifting heavy.

What you're saying is one of the oldest training myths/misunderstandings caused by people confusing bodybuilding with strength training. I advise you to go read a few books on the subject, go see powerlifters, Olympic weightlifters in lower weights (where they can't afford to put on weight either), or better yet get in some real world experience (this should probably take a few years, and works best if you actually read stuff at the same time).

Its just a matter of opinion. In the end, it just depends on the person. I have been doin my usual routines and I get good results. I've been weightlifting for 4 years now and boxing is my cardio and I have been eating right. I dont do heavyweights, just lightweights and it made me ripped. So I guess I'll just keep doing what I'm doing..

like i told brooklyn tell my friend that.

So how does he know that he can do 3 reps with 230 at a BW of 145 if he doesn't lift heavy? My bet is the guy lifts heavy a great deal more than either you're letting on here, or he's letting on to you. ;)

Other than that, there are always genetic freaks out there. What I mean by that, is that it is entirely possible for A FEW people to be that strong, naturally. Sort of like how you look like a bodybuilder without lifting weights. Does that mean NOT lifting weights is the way to get big, just because it works for you? I didn't think so. ;) You see, IF you don't lift weights, your physique is not BECAUSE of you not lifting weights, but IN SPITE of not lifting weights. Big difference. Just the same; IF your friend never lifts heavy, he's that strong IN SPITE of that, not BECAUSE of it. See what I'm saying, or do you need someone who lifts more, boxes more, and reads less to explain it you? :p

Its just a matter of opinion. In the end, it just depends on the person. I have been doin my usual routines and I get good results. I've been weightlifting for 4 years now and boxing is my cardio and I have been eating right. I dont do heavyweights, just lightweights and it made me ripped. So I guess I'll just keep doing what I'm doing..

No, it is NOT a matter of opinion, training is a science. It's a matter of knowledge, theoretical AND applied.

Notice what you claim. Light weights didn't make you ripped, your "eating right" did.

Besides, the topic was not hoe to get ripped, but how to get stronger without gaining weight, so your fat loss really has no relevance to that. One thing that is for sure, the miniscule amount of strength you'll gain in four years of light weights, is NOTHING compared to the strength gain you could have acheived with heavy weights. AND you could keep your current weight. Proven fact, not matter of opinion!

So how does he know that he can do 3 reps with 230 at a BW of 145 if he doesn't lift heavy? My bet is the guy lifts heavy a great deal more than either you're letting on here, or he's letting on to you. ;)

Other than that, there are always genetic freaks out there. What I mean by that, is that it is entirely possible for A FEW people to be that strong, naturally. Sort of like how you look like a bodybuilder without lifting weights. Does that mean NOT lifting weights is the way to get big, just because it works for you? I didn't think so. ;) You see, IF you don't lift weights, your physique is not BECAUSE of you not lifting weights, but IN SPITE of not lifting weights. Big difference. Just the same; IF your friend never lifts heavy, he's that strong IN SPITE of that, not BECAUSE of it. See what I'm saying, or do you need someone who lifts more, boxes more, and reads less to explain it you? :p

I never said to lift heavy or not.The only thing I mentioned was eat health foods and do alot of reps. read my post again.:slap: And like I said my friend says different,and he wasnt always really stong neither.

No, it is NOT a matter of opinion, training is a science. It's a matter of knowledge, theoretical AND applied.

Notice what you claim. Light weights didn't make you ripped, your "eating right" did.

Besides, the topic was not hoe to get ripped, but how to get stronger without gaining weight, so your fat loss really has no relevance to that. One thing that is for sure, the miniscule amount of strength you'll gain in four years of light weights, is NOTHING compared to the strength gain you could have acheived with heavy weights. AND you could keep your current weight. Proven fact, not matter of opinion!

You are WAY too scientific. The modern world got into you BAD. Do you really think most succesful athletes in the world follow those things that you said? I don't know.. we're two totally different people. I just like to do things the way they are.. u know.. ALL NATURAL.

I never said to lift heavy or not.The only thing I mentioned was eat health foods and do alot of reps. read my post again.:slap: And like I said my friend says different,and he wasnt always really stong neither.

You can't do a lot of reps with heavy weights. Heavy weights are subjective. What makes them heavy is how heavy they are compared to your 100% lifting capability (1RM). The colser to 100% you get, the less reps you can do.
Add to that, the fact that the bigger the workload-> the bigger the hypertrophy potential (you still need to eat a lot).
Put those two together, and when you say "do lots of reps," and we're talking not gaining, it can ONLY mean light weights. Again, light weights will NOT get you stronger, which I've explained in some detail over a few posts already. I suggest YOU read MY posts again, instead of referring to this buddy of yours, who cannot speak his mind since he isn't here.

If he wasn't always strong, then he has definitely done some heavy lifting to get strong. You didn't answer me before... HOW do you know he can bench press 230 for 3 reps, if he doesn't lift heavy? 230 for 3 reps is heavy, so obviously he IS lifting heavy.

You can't do a lot of reps with heavy weights. Heavy weights are subjective. What makes them heavy is how heavy they are compared to your 100% lifting capability (1RM). The colser to 100% you get, the less reps you can do.
Add to that, the fact that the bigger the workload-> the bigger the hypertrophy potential (you still need to eat a lot).
Put those two together, and when you say "do lots of reps," and we're talking not gaining, it can ONLY mean light weights. Again, light weights will NOT get you stronger, which I've explained in some detail over a few posts already. I suggest YOU read MY posts again, instead of referring to this buddy of yours, who cannot speak his mind since he isn't here.

If he wasn't always strong, then he has definitely done some heavy lifting to get strong. You didn't answer me before... HOW do you know he can bench press 230 for 3 reps, if he doesn't lift heavy? 230 for 3 reps is heavy, so obviously he IS lifting heavy.
Ill take an actual person doing it over Science anytime.haha. Unless my friend is a liar and he actually is hiding that skinny body over a 190lb sculpted body.:lol1:

And once again I said do alot of reps,I didnt say with what weights. 3reps of 230 isnt alot. You jumped to conclusions a little to fast and ASSUMED I meant he does heavy.hahaha

You are WAY too scientific. The modern world got into you BAD. Do you really think most succesful athletes in the world follow those things that you said? I don't know.. we're two totally different people. I just like to do things the way they are.. u know.. ALL NATURAL.

You know nothing about me. I've been into weight training, physical training (and boxing) a lot longer than your four years, both as a trainer and as a practitioner. I train elite amateur fighters, I have trained national level swimmers and soccer players. I've got an elite trainers education, I've boxed since 1986, I train every day. PLUS I have the theoretical knowledge that you obviously don't have.

It's always easier to aim straight, when you can see what you're aiming at. You "all natural" version is like shooting in the dark.

Ill take an actual person doing it over Science anytime.haha. Unless my friend is a liar and he actually is hiding that skinny body over a 190lb sculpted body.:lol1:

And once again I said do alot of reps,I didnt say with what weights. 3reps of 230 isnt alot. You jumped to conclusions a little to fast and ASSUMED I meant he does heavy.hahaha

Read my post again, you're turning things upside down now... Do me a favor and read this SLOWLY, 2 or 3 times before you reply.

You say do a lot of reps. A lot of reps can't be done with heavy weights. therefore you must have meant light weight.

I didn't assume you meant he does heavy. I'm saying that since 3 reps is NOT "lots of reps," the he IS lifting heavy, no matter what you say. 3 reps 230 lbs IS heavy, get it?

Your friend doesn't need to be a liar. Like I said, VERY FEW people can be that strong naturally. He could be one of them, meaning that he is that strong IN SPITE of his training, not BECAUSE of it.

This shouldn't be that hard to understand....

Read my post again, you're turning things upside down now... Do me a favor and read this SLOWLY, 2 or 3 times before you reply.

You say do a lot of reps. A lot of reps can't be done with heavy weights. therefore you must have meant light weight.

I didn't assume you meant he does heavy. I'm saying that since 3 reps is NOT "lots of reps," the he IS lifting heavy, no matter what you say. 3 reps 230 lbs IS heavy, get it?

Your friend doesn't need to be a liar. Like I said, VERY FEW people can be that strong naturally. He could be one of them, meaning that he is that strong IN SPITE of his training, not BECAUSE of it.

This shouldn't be that hard to understand....

Alright man take care.:lol1:

You know nothing about me. I've been into weight training, physical training (and boxing) a lot longer than your four years, both as a trainer and as a practitioner. I train elite amateur fighters, I have trained national level swimmers and soccer players. I've got an elite trainers education, I've boxed since 1986, I train every day. PLUS I have the theoretical knowledge that you obviously don't have.

It's always easier to aim straight, when you can see what you're aiming at. You "all natural" version is like shooting in the dark.

Obviously you've accomplished way more than an average person. I guess you really :owned: me. But some people prefer the "all natural" version. Look at Erik Morales. He also was an all natural guy and beat the shit out of Pacquiao on the first fight. But he was knocked out in the 10th round on the second fight. He did all those things that you just said with the so called "Velocity" or whatever it was and got knocked out in the third round. He looked weak on that fight and I have never seen him so weak in his entire career. So I guess it works great for some people but not a good idea for most.

Obviously you've accomplished way more than an average person. I guess you really :owned: me. But some people prefer the "all natural" version. Look at Erik Morales. He also was an all natural guy and beat the shit out of Pacquiao on the first fight. But he was knocked out in the 10th round on the second fight. He did all those things that you just said with the so called "Velocity" or whatever it was and got knocked out in the third round. He looked weak on that fight and I have never seen him so weak in his entire career. So I guess it works great for some people but not a good idea for most.

We're discussing what gets you stronger, light weights or heavy weights! What does that have to do with Erik Morales??? Geez...

1. I don't know enough about the kind of training he did for that fight (or any of his other fights) to defend that training program.
2. I think it's quite unfair to blame what I'm saying on Morales' loss. I had nothing to do with that what so ever. How do you know whether I would advocate his training program or not, when I don't even know myself?
3. There's a lot more to a boxing match than whether a guy did bench presses or whatever, for 8 weeks before a fight.
4. Completely changing an aging athlete's training regimen that lat in his career is not something I would advise, since different training methodologies take a long time to be effective. When I started with my current fighters, it took between 8 months and 1½ years for the effects to really show.

He looked weak on that fight and I have never seen him so weak in his entire career. So I guess it works great for some people but not a good idea for most
5. Whoah! That's quite a leap in logic. From ONE person, Erik Morales, to the conclusion that it doesn't work "for most".... Haha
Besides, WHAT doesn't work for most? Lifting heavy to get stronger? Do you have diagrams of Erik Morales's squat strength, that says his max lift went down because of lifting heavy?? No one ever claimed that lifting heavy will make you a good boxer. Or increase your stamina (which is usually what's lacking when you get knocked out as late as round 10 btw).

You're reaching...

Alright man take care.:lol1:

I guess you ran out of arguments, so you pulled the "I'm desperate, so I'll just laugh it off and leave" card. :tapedshut

I guess you ran out of arguments, so you pulled the "I'm desperate, so I'll just laugh it off and leave" card. :tapedshut

yep u got me.:wave: have fun proving every1 wrong.

yep u got me.:wave: have fun proving every1 wrong.

Just the people who don't know wtf they're talking about, and are too stubborn to admit it. :bottle:

Just the people who don't know wtf they're talking about, and are too stubborn to admit it. :bottle:

ok.:lol1: .......

We're discussing what gets you stronger, light weights or heavy weights! What does that have to do with Erik Morales??? Geez...
1. I don't know enough about the kind of training he did for that fight (or any of his other fights) to defend that training program.
2. I think it's quite unfair to blame what I'm saying on Morales' loss. I had nothing to do with that what so ever. How do you know whether I would advocate his training program or not, when I don't even know myself?
3. There's a lot more to a boxing match than whether a guy did bench presses or whatever, for 8 weeks before a fight.
4. Completely changing an aging athlete's training regimen that lat in his career is not something I would advise, since different training methodologies take a long time to be effective. When I started with my current fighters, it took between 8 months and 1½ years for the effects to really show.


5. Whoah! That's quite a leap in logic. From ONE person, Erik Morales, to the conclusion that it doesn't work "for most".... HahaBesides, WHAT doesn't work for most? Lifting heavy to get stronger? Do you have diagrams of Erik Morales's squat strength, that says his max lift went down because of lifting heavy?? No one ever claimed that lifting heavy will make you a good boxer. Or increase your stamina (which is usually what's lacking when you get knocked out as late as round 10 btw).

You're reaching...

First of all, Mr Genius I know it all, I was just giving an example about the whole all natural thing.

Second, my fault if my logic doesn't meet your standards, Mr Genius. Do u want me to worship u now? Do u feel superior? I bet u do.

Once you get past 6-8 reps your stimulating the slow twitch muscle fibers in the muscle wich are responsible for endurance.For power you want to stimulate your fast twitch muscle fibers as there mostly responsible for power by doing low reps.So the people who are saying low reps with heavy weight are correct.In order to gain muscle you gotta intake larger than average calories for your weight and 1 to 1.5 grams of protein per body pound.Lifting heavy with low reps and doing only a few sets per muscle group would be ideal for power if your not trying to gain muscle.If you try to do to many sets your going to just tear your body down because you will damage the muscle and wont be giving it enough protein to repair.Bodybuilders lift with heavy weight and do low reps but they do alot of sets for the larger muscle groups in order to damage them and with the amount calories and protein they intake the muscle heals and comes back larger.

Once you get past 6-8 reps your stimulating the slow twitch muscle fibers in the muscle wich are responsible for endurance.For power you want to stimulate your fast twitch muscle fibers as there mostly responsible for power by doing low reps.So the people who are saying low reps with heavy weight are correct.In order to gain muscle you gotta intake larger than average calories for your weight and 1 to 1.5 grams of protein per body pound.Lifting heavy with low reps and doing only a few sets per muscle group would be ideal for power if your not trying to gain muscle.If you try to do to many sets your going to just tear your body down because you will damage the muscle and wont be giving it enough protein to repair.Bodybuilders lift with heavy weight and do low reps but they do alot of sets for the larger muscle groups in order to damage them and with the amount calories and protein they intake the muscle heals and comes back larger.

Dude! You're way too scientific! Like, you know what you're talking about and stuff. That's no good

I don't know why everyone's gangin' up on PunchDrunk, he's one of the only people on here that actually understands the physiology of boxing.

And what is the 'Natural' approach anyways? Are you implying the PunchDrunk feeds his fighters elephant growth hormone, just because he knows something about the science? I'm not sure I understood that part.

I'm not gonna add too much more to the actual discussion, because in my estimation, PunchDrunk has a good idea about how to strength train for boxing, and at least as far as boxing is concerned, probably better than me.

Punchdrunk said it much better then me and I can +1 tp every one of his posts, he has a pretty damn good idea of what is going on.

yea look at bruce lee he trained in strength. Lift heavy and keep the reps really low.
this is COMPLETELY wrong...hi reps light weight to not put on mass.

this is COMPLETELY wrong...hi reps light weight to not put on mass.

Food puts on mass,

this is COMPLETELY wrong...hi reps light weight to not put on mass.

No man, hypertrophy zone is 6-12, which is mid rep. Low rep (1-6)is for strength. If you keep the workload down, and calorie intake even, then you'll get stronger without gaining mass.

Light weights will NOT make you stronger beyond beginner improvements.

No man, hypertrophy zone is 6-12, which is mid rep. Low rep (1-6)is for strength. If you keep the workload down, and calorie intake even, then you'll get stronger without gaining mass.

Light weights will NOT make you stronger beyond beginner improvements.
you are correct on paper however i have been in the weight room and have had my nose in books for years. I trained for wrestling etc...I strongly feel that over 12 reps per set with not that many sets (12) per body part is the best way to increase strength ( more power than strength after a certain amount of time spent in gym) without the bulkiness. Also keeping the food intake relatively low per day.

Don't cut back on protein and stuff man, you'll mess yourself up.

I changed my routine up and now I get stronger, but don't bulk at all...

I just work each muscle once a weak, one day for arm muscles, one for back, one for legs, and pushups everyday. Then next week a day for arms, CHEST, legs and pullups every day. I workout 4 days a week hitting the bag, hitting the weights, abs, running when I can and wan't to put in some wood chopping for the hell of it.

But it seems that if I give my muscles a week to rest they get nice and strong, better than doing it often, and don't bulk to any extent!