How to build strength and not gain bulk

jordanancheta · Post by **jordanancheta** » Thu Jun 11, 2009 12:53 pm

How do i build the strength up in lower/upper body without gaining
bulk. I am a soccer player and I do not want to lose speed and agility

juan92 · Post by **juan92** » Thu Jun 11, 2009 4:16 pm

you gain bulk form excess calories, bigger musles can make u faster up to a certain point. bu soccer is more of an endurance sport

swanso5 · Post by **swanso5** » Thu Jun 11, 2009 5:17 pm

lift heavy with low volume (6 x 3 etc)

you won;t lose speed or agility unless you stop doing both of them

soccer is not endurance either, it's more sprints then anything...just because it goes for 90mins, doesnt mean it's aerobic

it's all about work rest ratios

www.uponlinetraining.com

Kevsworld · Post by **Kevsworld** » Fri Jun 12, 2009 12:18 am

Heavier weights with fewer reps are less likely to bulk you up, as well as watching your diet.

But I think you might be misunderstanding the impact leg training would have on speed. Plenty of NFL running backs can squat 500+ lb and they are very quick/flexible.

And unless you have freaky genetics, you aren't going to wake up one morning with huge legs on accident--that takes some hard, intentional training.

http://strongandfit.net

Packard · Post by **Packard** » Fri Jun 12, 2009 8:41 am

swanso5 wrote:
...soccer is not endurance either, it's more sprints then anything...
www.uponlinetraining.com...

I would disagree. A game of soccer is the equivalent of running for 90 minutes--probably about 10 miles total during a game. Certainly that would constitute endurance. There are admittedly sprint/jog intervals, but I would rate soccer as one of the most endurance demanding of all team sports.