Strength with minimum bulk

[GravelMn]

This might be a strange request on a bodybuilding forum, but I'm looking for advice on how to build strength and muscular endurance (as opposed to cardiovascular endurance) with the least amount of muscle hypertrophy. Basically I want the maximum strength to weight ratio. Don't get me wrong, I know I'm going to have to put on some mass to accomplish this, but strength, not size is my goal. Are there any programs, or at least guidelines for this type of training?

I'm 50 years old and was involved in lifting and power sports a couple of decades ago, but had some health setbacks including medications that cost me a lot of muscle.

[TonyM78]

There are different types of training for strength vs. endurance. Strength-specific training usually consists of lower reps, like 1-5, while endurance usually involves higher, like 15-20 or more. Longer workouts or less rest time should also help with endurance. That being said, it's pretty commonly accepted today that regardless of the rep range, they will all affect strength, endurance and size, just in different proportions. If you're worried about gaining size, the main thing I would say is to not eat more calories than you are burning each day (meaning avoiding a calorie surplus). However I don't know how much you'll be able to increase strength without a sufficient amount of calories. Any one else have a better answer?

[bustasinclair]

This might be a strange request on a bodybuilding forum, but I'm looking for advice on how to build strength and muscular endurance (as opposed to cardiovascular endurance) with the least amount of muscle hypertrophy. Basically I want the maximum strength to weight ratio. Don't get me wrong, I know I'm going to have to put on some mass to accomplish this, but strength, not size is my goal. Are there any programs, or at least guidelines for this type of training?

I'm 50 years old and was involved in lifting and power sports a couple of decades ago, but had some health setbacks including medications that cost me a lot of muscle.

It may depend on how much mass versus body fat you're currently carrying. If you're 5'9" 250, you can likely accomplish your goal relatively easily and maybe even drop some fat.

[wesleytimmons41]

I think many lifters are doing exactly this without intending to , so it really should not be that difficult. Continue using progressive overload with the big lifts and figure out your diet to get aprox the same amount of calories taken in and put out.(with high protein)
If your bodyfat is over 20% it should be no problem at all,(if bodyfat is low you will likely need to gain sone weight to gain strength) as long as you can avoid injuries , which is easier said then done at my age, never mind yours.

I would say the 4-8 range is best for gaining overall strength, but the 8-12 range is better for avoiding injuries in experienced lifters that have good form.

Best of luck , just getting back into the gym at 50 will do you lots of good!

[EjnarKolinkar]

Folks do train in a weight class for competition and dont gain too much size but get stronger.

[FNG37]

Increase intensity, lower volume, minimal exercise variation.

So keep the weights heavy relative to 1RM, low rep ranges such as, singles, doubles, triples and fives at most.

[Got2Squat]

Strength train. Based on your current strength levels, pick an appropriate program i.e. Starting Strength for novice-advanced novice, HLM or Texas Method for intermediate, 5/3/1 for more advanced, etc.

For conditioning, try HIIT twice a week on non training days.

And you can get VERY strong by strength training without getting huge and bulky like a bodybuilder(and you will be much stronger). Just attended an amateur powerlifting meet...several in the 183 lb weight class were deadlifting over 600 lbs.

[drudixon]

I could be misremembering but a poster here weighed in the 160s and dead lifted around 600. *STEVE* was banned for being a jerk but small and strong. Strength takes the least amount of protein for recovery and the least amount of time to recover from, though your joints will wear out without care. There are some fine programs to add strength. Typically you'll see high intensity, high frequency, low volume rep set schemes.