Can you gain strength without gaining muscle mass?

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Replies

  • TR0berts
    TR0berts Posts: 7,739 Member

    Could you increase your 1RM 1-5% over a course of a year with only 1:00 rest between your sets? I'm sure you could but this really isn't practical.

    There is no reason to argue/disagree with someone that is obviously very educated on the subject over the most trivial details.


    Considering that I went from a 1RM of 165 lbs to 240 lbs over the course of three months, following Starting Strength with primarily 60-75 second rest periods - only longer rest when actually trying 1RMs, I'd suggest that it really is practical.

    As such, you may want to unlearn what you have learned.
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
    Your proof is 'don't argue with me cause I'm smart'?

    Also why isn't it practical? Increasing your capacity for work isn't a bad thing.

    Once again, I'm not arguing efficiency, because that varies based on circumstance, I'm arguing the fact that you're claiming limited rest periods on higher rep sets don't constitute strength training. You just admitted you could increase your strength with 1 minute rest periods (although the 1%-5% cap is bogus, depending on circumstance) which means it would count as, by definition, strength training.

    There is no reason to argue/disagree with someone that is obviously better than you at constructing arguments using claimed facts you have yet to validate.

    Yet to validate? Have you ever read a S&C book or research article? My stance is as 'common knowledge' as it gets with people that train athletes, therefore the burden of prove would come from you to argue strength gains can be made WITHOUT adding muscle tissue in a person that has a training age of over 1-2 years, AND WITHOUT using a traditional rep, set, and rest scheme associated with strength training.

    http://www.ncbi.nlm.nih.gov/pubmed/19077743
    There were no differences in strength increases. These results show that in healthy, recently untrained males, strength training with 1 minute of rest between sets elicits a greater hormonal response than 2.5-minute rest intervals in the first week of training, but these differences diminish by week 5 and disappear by week 10 of training.

    http://www.ncbi.nlm.nih.gov/pubmed/16095405
    The present study indicated that, within typical hypertrophic strength-training protocols used in the present study, the length of the recovery times between the sets (2 vs. 5 minutes) did not have an influence on the magnitude of acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass in previously strength-trained men.

    To address the fact that the latter study took into consideration hypertrophy, I claim that it's 'as common knowledge as it gets with people that train athletes' that mass gains are dictated by diet more than specific training paradigm, so in order to keep someone who has 1-3 years of training from gaining mass, they primarily need to stay in a deficit.

    I can keep looking for more information if you like. But it's pretty easy for me to prove my point. As I stated you already agreed with me. You can get stronger limiting rest (though again, the 1-5% cap is bogus).

    It's 'common knowledge' that you can get stronger using a variety of different techniques. 1 minute rest won't necessarily limit strength gains to some arbitrary percentage.
    [/quote]

    You have yet to prove your point so, yes please keep looking.
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member

    Could you increase your 1RM 1-5% over a course of a year with only 1:00 rest between your sets? I'm sure you could but this really isn't practical.

    There is no reason to argue/disagree with someone that is obviously very educated on the subject over the most trivial details.


    Considering that I went from a 1RM of 165 lbs to 240 lbs over the course of three months, following Starting Strength with primarily 60-75 second rest periods - only longer rest when actually trying 1RMs, I'd suggest that it really is practical.

    As such, you may want to unlearn what you have learned.

    Not taking a post in context is pretty ignorant. Re-read entire thread, and apologize .
  • TR0berts
    TR0berts Posts: 7,739 Member

    Could you increase your 1RM 1-5% over a course of a year with only 1:00 rest between your sets? I'm sure you could but this really isn't practical.

    There is no reason to argue/disagree with someone that is obviously very educated on the subject over the most trivial details.


    Considering that I went from a 1RM of 165 lbs to 240 lbs over the course of three months, following Starting Strength with primarily 60-75 second rest periods - only longer rest when actually trying 1RMs, I'd suggest that it really is practical.

    As such, you may want to unlearn what you have learned.

    Not taking a post in context is pretty ignorant. Re-read entire thread, and apologize .



    Read it all. It was taken in context. Unless, of course, you meant something completely different than what you actually posted.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    You have yet to prove your point so, yes please keep looking.

    You proved it for me. Think about it for a minute, I'll wait.
  • imryanblank2
    imryanblank2 Posts: 14
    Good luck going from a 100 lb bench press to a 300 lb bench press without gaining any muscle mass.
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
    These message boards are a joke. One 'expert' arguing with another 'expert', while the OP gets no answers to their question.

    OP, yes you can get stronger from neuromuscular adaptations without adding mass.

    If you an untrained, ANY set, rep, and rest scheme will work.
    If you are trained you will need to lift heavy things, for short reps, and rest long enough so you can do it again (usually 2-5 minutes).

    /thread
  • Unknown
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  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    These message boards are a joke. One 'expert' arguing with another 'expert', while the OP gets no answers to their question.

    OP, yes you can get stronger from neuromuscular adaptations without adding mass.

    If you an untrained, ANY set, rep, and rest scheme will work.
    If you are trained you will need to lift heavy things, for short reps, and rest long enough so you can do it again (usually 2-5 minutes).

    /thread

    rofl
  • tross0924
    tross0924 Posts: 909 Member
    These message boards are a joke. One 'expert' arguing with another 'expert', while the OP gets no answers to their question.

    OP, yes you can get stronger from neuromuscular adaptations without adding mass.

    If you an untrained, ANY set, rep, and rest scheme will work.
    If you are trained you will need to lift heavy things, for short reps, and rest long enough so you can do it again (usually 2-5 minutes).
    If you're trained you will not add significant strength without also adding some mass.

    /thread

    Fixed that for ya
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    These message boards are a joke. One 'expert' arguing with another 'expert', while the OP gets no answers to their question.

    OP, yes you can get stronger from neuromuscular adaptations without adding mass.

    If you an untrained, ANY set, rep, and rest scheme will work.
    If you are trained you will need to lift heavy things, for short reps, and rest long enough so you can do it again (usually 2-5 minutes).

    /thread

    By the way, what are your lifts at?

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