Increase Strength But Not Get Bigger (ie Increase Mass)

[Leeburn]

I found readin the art of expressin the human body by Bruce Lee that obviously increasing mass ect can effect speed and agility but he found a way to gain strength while keepin the same size ect he did this by obviously doin small reps with a large weight then lowerin the weight and doin more reps......anybody know the best way to realli increase strength alot but not reduce speed and agility i just want to increase uperbody strength cause i play football but dnt want to loose any speed or agility ohh im already kinda built and still do lots of runin and cardio prior to games ....i just think that methods have got more advanced than those described in this book

im totally new to this board as well

[Scientist]

Keep talking with long sentences and your tongue will get stronger for sure.

Isometrics is what you need...

[ozza]

Low Reps
Heavy Weight

Do NOT eat a large calorie surplus, you won't get bigger unless your body has the food to. Limit the food, you limit the growth and mainly get an increase in neuro muscular efficiency.

Eat enough food to maintain your bodyweight and activity levels, with a slight surplus (mainly in protein) to allow for some muscular hypertrophy

[$AJ]

monitor your diet and get into powerlifting...you've got people who're like 150 who can bench 400 or 500.