Looking for strength, not bulk

[WWEDivaWannabe]

Since I began weight training, my goal has always been to maximize strength, speed, and leap. Weight management is not a concern for me, my workout and eating habits are always been driven by my desire to get gains in strength - but I worry about getting "bulk" off of workouts and tips that were designed by guys for guys, most of which want to get huge.

I'm naturally small, and I have no desire to get big - but I'm having problems finding a way to build strength without using the same bulk plans my fellow guy builders are using. I'm also afraid that my muscle gain will affect my speed and leap.

Is there a way to gain max strength without major bulk or do big muscles and strength go together? What workout and eating plans will help me maximize my strength, as well as my speed and vertical leap?

All advice would be greatly appreciated!

Thanks,
Diana

[buffyd]

Unless you plan on juicing up, you really shouldn't worry about getting big. Females usually don't have the genetics or testosterone to bulk up the way males do. The best way to get "strong" is by lifting. There's no way around that. And the best way to get speed and agility is by doing plyometrics, such as running up and down bleachers or even obstacle courses. If I was you, I would start with a basic lifting program of a weight you can handle for 3 sets of 12-20 reps. At least 3 times a week. And add in the plyometrics a couple of times a week. As far as eating, just eat clean, stay away from the "bulking diets" if you don't want to get big, make sure you get enough carbohydrates to support your workouts and enough protein for your strength gains. Watch your intake of saturated fats, try essential fatty acids, like flaxseed oil or Udo's. I hope this helps, and I'm sure you'll get many more replies with other good advice as well! Good luck!

[Genie]

I agree 100% - plyometrics for strength, speed, leap!!! I do plyometrics about once/week or two. I do it in the gym on the aerobics floor. I use a step and do a series of two-footed jumps, one-foot, jumps, air jumping jacks (touch the ground between your legs then jump up into the air in a jack and back down), jumps all the way over the bench, jumps across the bench sideways, hold a small ball between your ankles jump up while throwing the ball with your feet and try to catch it as you jump back down, plyometric pushups where you clap in between, etc. etc. There are lots of books on plyometric exercises for athletes. Personal trainers use them in many different sports and it would be very beneficial for WWE wrestling!! Don't forget to sprint! Better yet, sprint up stairs!!

[moosha]

there's different type of strength depending on what your goals are.
If your looking for Max strength like for powerlifting then your going to want to work in low reps 1-5, very heavy weight use a spotter, stick with large compound exercises like squats, deadlifts benching ect. At the lower rep range you'll get mostly strength with a small amount of hypertrophy. 6-10 (12) reps you get a combination of strength and hypertrophy this is where most body builders work. 12-20 reps your getting muscle endurance, very little hypertrophy and very little max strength.

For speed and power, use plyometrics but you can also lift dynamically. for example, using a spotter especially if your working in low reps, make sure you are slow on your negative but try to explode thru the concentric. Although you won't be able to move as fast as you would with a lighter weight your training your fast twitch fibers to react to greater loads.

Again being female bulk isn't really an issue unless your using steriods.

[AryanRage]

Starting strength
HIIT on Tuesday and Thursday
Plyometrics on Saturday

[kitebean]

Hehe show us a picture of what you mean by bulky? Bet ya can't! It's a myth and you need to get it out of your head and just lift!