what kind of weights program is MOST effective for gaining strength; not mass..

[synergy9]

as a paddler where strength to mass ratio is most important, what sort of weights routine would you guys recommend to maximise strength gain and keep mass gain to a low.

strength should not be just explosive strength but also endurance, a good mix of both..

[LiL USMC BBer]

which one do you want?

strength? Or endurance?

Just keep the reps low and the weights nice and high. That's basically my problem right now. My strength is going up but not my size. So I'm gonna have to increase the reps. I need some size...

[Stagger]

1-3 reps should give max strength gains and very little size gains. It'll be mostly increased neuromuscular efficiency, and any growth will be all good, contractile growth, not useless mass.

[RotatorCuff]

I've thought about this and this is exactly what I would do.

Two workouts per week on Monday and Friday. If strength decreases or stagnates increase the time between workouts. Chose some core exercises for the muscles you want to build. Go to failure or as close as comfortable. Only do one set plus some negatives after you've reached CNS failure. Do drop sets to increase muscular endurance. When you stagnate do negative only training with supramaximal weight plus drop sets. When you stagnate with that do partial range of motion and isometric holds.

Never allow your body to decondition to a load. Start at the heavy weights right away so the RBE takes effect immediately to minimize hypertrophy. Use very small increments(platemates).

[dookie1481]

Originally posted by RotatorCuff
I've thought about this and this is exactly what I would do.

Two workouts per week on Monday and Friday. If strength decreases or stagnates increase the time between workouts. Chose some core exercises for the muscles you want to build. Go to failure or as close as comfortable. Only do one set plus some negatives after you've reached CNS failure. Do drop sets to increase muscular endurance. When you stagnate do negative only training with supramaximal weight plus drop sets. When you stagnate with that do partial range of motion and isometric holds.

Never allow your body to decondition to a load. Start at the heavy weights right away so the RBE takes effect immediately to minimize hypertrophy. Use very small increments(platemates).

If you want to gain maximal strength, stay away from going to failure. Check out the PL section for some info on Westside Barbell.

[RotatorCuff]

I thought the three methods that westside used were performing one rep maximums, going to failure, and using dynamic effort. Going to failure can cause protective mechanisms that limit force output. I've observed this first hand. However, it would also reduce the deconditioning of the CNS, allowing you to wait longer between training sessions and thus minimizing hypertrophy.

[dookie1481]

Originally posted by RotatorCuff
I thought the three methods that westside used were performing one rep maximums, going to failure, and using dynamic effort. Going to failure can cause protective mechanisms that limit force output. I've observed this first hand. However, it would also reduce the deconditioning of the CNS, allowing you to wait longer between training sessions and thus minimizing hypertrophy.

http://musclemonthly.com/articles/00...werlifting.htm

[Romac]

Originally posted by synergy9
strength should not be just explosive strength but also endurance, a good mix of both..

strength is the opposite of endurance
train one and loose the other

strength = powerlifting = 6 reps or less
endurance = lifting all day = 15 reps or more