Is strength and bulk synonymous?

Marthgun · Post by **Marthgun** » Tue Oct 16, 2007 11:59 pm

I am training for a 135 weight class in mma, I weigh about 145 and would like to keep it around this for now. I have been doing plyometrics, isometerics, bowflex circuit training, free weights and cardio routines. I recently read a book by Pavel Tsatsouline where he suggests that by doing a system of 3-5, which is reps of 3-5 of the weight you can do until seriously fatigued which I take as a close to max weight and then 3-5 sets of these with 3-5 minutes of rest in between sets.

He makes a fairly reasonable case for this using scientific methodology to explain how a muscle is built up and then applying the reverse. This goes against everything I have previously believed about lifting weights for strength.

questions are: Is this method reasonable for superior strength gains as per advertised? Is there any thing I should be concerned about while experimenting with this routine?

Not much information was given, rather left open for interpretation, or perhaps it is in another one of his books as this one was mainly restricted to abs.

Also, Is there a way I can gain strength without putting on bulk or bulky muscles? If so, could some one point out a reference or perhaps list a routine I can incorporate?

Thanks for help

swanso5 · Post by **swanso5** » Wed Oct 17, 2007 5:32 pm

it's a beaut system apparently but i haven't done it...the point is to lift more wt each session making the smallest jumps in wt you can...it'as better to increase 1kg a week for 10 weeks than jumping up 10kgs straight away and not moving...you don;t got to absolute fatigue either...on the last set you should have "1 rep left in the tank"...muscle is built with volume so 5 x 3 is not really enough volume to elicit muscle growth...5 x 5 will probably give say 60% strength / 40% muscle depending on cal intake but 5 x 3 will be strength only...if you haven't gone that low in reps before than start at 5 x 5 then work down as the wt increases

Marthgun · Post by **Marthgun** » Sat Oct 20, 2007 9:21 pm

it's a beaut system apparently but i haven't done it...the point is to lift more wt each session making the smallest jumps in wt you can...it'as better to increase 1kg a week for 10 weeks than jumping up 10kgs straight away and not moving...you don;t got to absolute fatigue either...on the last set you should have "1 rep left in the tank"...muscle is built with volume so 5 x 3 is not really enough volume to elicit muscle growth...5 x 5 will probably give say 60% strength / 40% muscle depending on cal intake but 5 x 3 will be strength only...if you haven't gone that low in reps before than start at 5 x 5 then work down as the wt increases

I'm sorry, what?

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http://www.bodybuilding.com/fun/wotw57.htm