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Gain Strength Without Size For a Lean Special Forces Body
Can you get stronger without getting bigger? In my experience, many people think you have to spend hours in the weight room doing exhaustive sets to failure to get stronger. While this may work for a short time, you will plateau very quickly and in my opinion will create a physique that is incapable of performing any athletic activity at a high level. This is something I see a lot of people screw up in the gym. I repeatedly hear young guys discuss how they’ve hit a plateau in their lifts and they decide to try to just increase the number of sets/reps, total volume, or just keep doing the same old thing, hoping they’ll magically get it. stronger This is a HUGE mistake, especially if your goal is to have a lean physique of average size, but with extraordinary muscle density.
Reduce your sets and repetitions to increase strength and muscle tone To be really strong, you need to lift the heaviest weights you can manage with perfect form, for very few repetitions. I recommend 3-5 repetitions. 1-3 reps for pure strength, 5 reps for small muscle as well. A good rule of thumb is to leave the gym feeling stronger than when you entered. If you feel tired or sore, you have done too much. I like to keep the total number of sets under 14 total. Keep rest between sets about 1-2 minutes. I know it sounds crazy but trust me, you will break through your current plateau and build strength consistently this way. This is an amazing way to gain strength without size for a lean Special Forces body.
Why is more NOT always better Most people think that simply doing more work = better results, and I definitely stayed in that category until a few years ago. Basically, increasing the total number of sets, or just trying to do more work, will mean you’ll build strength-endurance and muscle mass, but you’re pure strength gains will quickly stagnate. Remember those muscle bound guys in high school and college with “inflata-lats” and ridiculously cut shirts who seemed to subsist on a diet of protein shakes and chicken breasts (Think like half the cast of “Jersey Shore” lol )? This is the look you will create with high volume lifting and it is simply not functional or attractive. If you combine this lifting method with a high carb, high calorie diet and you’re just asking for a bloated and puffy look. Say no to cosmetic lifting, and train for function. The lean and dense Special ops corps will follow.
Train like a Recon Marine to get a Hollywood body This is a really popular method of lifting in military units that need to be ready to go at a moment’s notice. They can’t afford to get tired or sore from a 2 hour lifting session, but they still need to be incredibly strong and conditioned. Recon Marines and Navy SEALS are 2 Special Forces units that are a great example of the body type and level of conditioning this training produces. They are generally of medium size, but with outstanding muscle tone and strength-to-body weight. I’ve been training like this for about 3 years now, and I’ve almost doubled my strength levels. I used to have trouble lifting 50lb dumbbells for a single armed row, and now I can easily pull a hundred with each arm at a body weight of 160lb. Whenever I start training guys for the military, the first thing we do is limit our time in the weight room as much as possible. After a few weeks you’ll feel like a badass lifting heavier weights than half the people around you and then walking away while everyone else is still slogging through their exhausted sets.
All the best, Charles Malina
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