In some sports, such as football, gaining weight, size and strength are all desirable. In other sports, such as wrestling, it's important to gain strength, but not weight or size. For our sport of whitewater slalom, strength is important, but weight gains are to be avoided, if possible. Here is an article about strength training without gaining muscle size or weight:
http://anabolicminds.com/forum/content/strength-without-size-4505/
To gain strength without gaining weight, it's actually better to lift heavy weights, rather than lighter weights. And do fewer reps and sets, rather than more. One to five reps is a good range for both reps and sets.
And do more fast weight-lifting, rather than slow weight lifting to gain explosive power, and not muscle mass. While there is a concern about not exercising the full range of motion due to the momentum of the weight, the quicker movements of fast weight lifting will increase your power, while avoiding weight gain.
Also, doing plyometrics is another way to increase power without increasing mass. Clap push-ups are good examples of plyometrics for the upper body. You can also do french contrasts, where you lift a heavy weight several times, then do a plyometric move several times using a similar movement, then do fast repetitions lifting a lighter weight, and then some the plyometric move again.
To build muscle mass, bodybuilders do more isolated exercises, which only exercise one body part or movement. And they also do many more repetitions, trying to keep the muscle "pumped up". Instead, use exercises that work more than one part of the body, such as squats, bench presses or deadlifts. And do fewer reps with heavier weight.
Here is the article on how to gain strength without gaining weight:
http://anabolicminds.com/forum/content/strength-without-size-4505/
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