Manipulating work sets to minimize muscle growth

[Biren Patel]

Hello all,

Just a bit of wondering here on how to train to develop strength but while limiting muscle growth as much as possible. I understand that strength and muscular growth correlate to a certain degree but I am curious as to how one can focus on developing the "software" aspect of strength.

So, what are we talking here to limit muscle growth? 3x3, 5 minutes rest? 5x5, 2 minutes rest...etc....etc..? How can we best manipulate the variables to give this desired outcome?

I understand nutrition would also play a pretty big part but say for the purposes of this question that we disregard this.

Thanks!

 

[Connor Davies]

I'd say generally speaking if you stick in the 1-3 rep range you're not going to build much muscle.  There are quite a few problems with this though.

 

It can be hard to achieve this rep range with bodyweight exercises.

 

It can be incredibly taxing on the CNS.  Seriously, some people only work up to a 1 rep max twice a year.

 

It will be really hard on your connective tissue, without promoting blood flow and healing.

 

There's a high chance for injury.

 

Warmups will generally either be inadequate, or too high volume for your wishes.

 

So basically, I wouldn't recommend it, and it would be a really bad idea to do it.

[Alan Tseng]

In the book Easy Strength by Dan John and Pavel Tsatsouline, they say 2 sets of 5. 2nd set being 90% of 1st. Take 3-5 mins inbetween

[DiTi]

if u dont want muscle growth train with low reps and high sets thats means high intensity and low volume.

also nutrition is really important so you will have to make changes on ur diet to

[Alessandro Mainente]

Unfortunately what define the muscles activation it's not the rest time but the weight you are lifting. this is the dominant factor.

[José Ignacio Varela Suárez]

According to Charles Poliquin...

Volume: The lower the volume is, the higher the intensity will be. The higher te reps per set is, the lower the sets will be and viceversa.
3-12 sets - 1-5 reps - No more 20'' Time Under tension

Intensity: The higher the intensity is, the lower the volume will be.
85-100% 1 RM (1-5 reps maximum with bodyweight) This is very complex to stablish with bodyweigh training.

Rest: The higher the intensity is, the higher the rest will be.
3-8 minuts bettween sets, 48-72 bettween workouts. It depends on your recovery capacity and how much volume and intensity do you perform per workout.

Adaptations: CNS, better intra muscular coordination and maximal motor unit recruitment. This is why you won't grow so much, because the adaptations you get are neural adaptations more than muscular adaptations. This is also why foundation is so important so as to build strong tissues.

[Alessandro Mainente]

I written a post where I'm justifying why the weight is the major relevant factor. It is not too hold.

[Bret Kennedy]

The answer is ' how long is a piece of string'. ... nacho Training has given you a good explanation, i have done poliquin as well, and he does have some great stuff, he outlines the basics of reps, sets, rest intervals and training for hypertrophy, strength development and endurance.

 

Looking at your question, it seems to me that you have happy with your size? and you want to increase the strength that size currently has? if that is the case, then your options are for the lower rep high intensity sets. At this stage you are possibly not using all of the muscle fibres that you have in your muscles size to their full potential, which means you might need to do a phase of CNS training (nervous system) training. By having 5-7 sets of 3-5 reps at 85% + 1RM, you are going to increase the strength for that exercise dramatically, without effecting your current muscle size.

 

I did a bout of 4 weeks CNS training after 8 weeks of base conditioning and accumulation. I had no doms post workout, and the workout itself was really fun. There is a min of 3 min rest between these sets, depending on what your intensity is, that will raise right up to 5 min if you are doing 2RM's... you don't want to do this kind of training for longer that 3-4 weeks, so that your body will not be over taxed. 

 

what area's are you looking for more strength?

[Biren Patel]

Unfortunately what define the muscles activation it's not the rest time but the weight you are lifting. this is the dominant factor.

Yes, agreed. But, is it not the case that if the weight is large enough to require the use of many type II fibers and use up stored ATP, that then you would have to rest long enough to allow ATP to be recovered? So, like Charles Poliquin says, the higher the intensity of exercise then the more rest needed?

How is it possible to work on maximal strength if there is not enough rest to be able to do so?