Got a great question in recently that I have been asked a number of times before regarding building strength without size. That is getting stronger but not any bigger.
Dear Logan,
I have been following your site for a couple of years now and am always impressed with what you achieve, but I have noticed one thing: Although you’ve become more muscular, you’ve never been very big. This interested me greatly, first because I have been fixated with the idea of being stronger than people bigger than me as a shot against bodybuilding in general and now because I box a little, keeping my weight down is important to me. So I ask what you think the secret is, is it your diet, is it the way you train, or is it just my dumb genetic luck that every pound I lift seems like another pound of bloated muscle?In strength (but not size),
Rory
Genetics
To start the discussion I’ll tackle genetics. I am genetically gifted in that I do not put muscle on easily. I suppose you could call me a classic hard gainer. And if you want to use big words I’m an ectomorph (while my two brothers are a mesomorph and endomorph, isn’t that odd?)
Looking my most massive
That leaves you with two options. Either give up and say I can’t do it because of genetics. Or you say ‘screw genetics’ and figure out how to accomplish your goal anyway. I’m guessing you’re in the latter group Rory, and that you do not have my genetic build.
(Isn’t it funny how we always want what we don’t have. Rory gains muscle easily but doesn’t want to. I do not, but am in the process of putting on some size currently.)
Despite your genetics there are ways to accomplish virtually any goal. I do not have to work hard to stay small but I would also attribute it to a number of things I do.
Training
To keep muscle size down keep your volume down. Use heavier weights for shorter sets and keep the overall volume short. To give you an idea a high volume day for me is usually only 30-50 reps. And most of the exercises I do are shorter than that in both reps and sets. Singles are great for strength without size.
I do higher volume with certain exercises especially in conditioning. But these exercises, like kettlebell swings, snatches and the battling ropes, don’t lend themselves to building mass, in fact they may end up doing just the opposite.
Regarding exercise selection, there are certain exercises that have a reputation for building muscle. Squats for sure. Also bench presses and rows. If you’re trying to keep size down you may want to avoid these or limit your training in them. I don’t bench, favoring putting weight overhead much more. I do squats occasionally and have just started doing rows again.
Doing more bodyweight exercises is a great way to keep your weight down while still getting stronger. If you do pullups (which I always work on) then putting muscle and weight on makes the exercise harder, not easier. In a sense you can trick your body into wanting to stay smaller.
Diet
On to nutrition and diet. By eating a more natural and healthier diet you’re likely to lose some weight. You didn’t mention your diet so I can only speculate.
Take a look at whatever you’re eating and whether or not you are adding muscle and weight currently. If you are, all you have to do is start eating less. Cut out a meal, snacks or just down on what you have at each meal. Get to the point where you stay the same size or lose weight if you choose.
That covers all the basics of how to train for strength without size. I could go into more detail but I think that should be enough to get you started.
And for anyone else that wants big strength without looking like it, deceptively strong if you will, then you can follow these same ideas.
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Bodyweight Exercise, Conditioning, Nutrition, Strength Training Concepts by on Aug 10th, 2010. 11 Comments. 
Hit a 470 lb. deadlift yesterday.
For those keeping track (like me) that’s another 15 lb. increase in 10 days. I was surprised I maxed out again so recently this time, but the journal doesn’t lie. Also, for the record that’s just past the 2 ½ times bodyweight mark. Closing in on 500.
Not world record status but if I keep up this pace how long would it take?
And just three days ago I hit 277 snatches with the 24kg in 10 minutes. Closing in on 300.
You too can have this kind of progress. What does it take? The way I see it there are three keys.
1. Training
You need to do the best training possible. After experimenting I truly believe biofeedback training is going to give you the best, fastest and safest results. Click here for more information on how to get started.
However, that’s not all there is to it. Biofeedback is not some magic pill. You still need ideas on the best exercises in general and for you. You still need to know the best ways to approach your goals.
Training is key, yet it’s only one piece of the puzzle.
2. Health and Nutrition
I’ve just released my book 101 Simple Steps to Radiant Health. This contains plenty of beginner and advanced tips on supercharging your health. Superior health means superior energy and recovery for your training as well as being free from illness.
The book is a great start especially if you haven’t paid too much attention to your health in the past.
Also when you order you have a chance to upgrade to a special program I put together detailing all the food and supplementation I personally take. (Like this video multiplied times 100.) This is only available right now for those who buy the book, but this information can make a dramatic difference. I know it has for me.
This is key number two.
3. ?????
The third component is not hard to guess if you give it some thought. However, for now I’m not going to give it away.
Truth be told, I think this can make a bigger difference than the other two combined. I’ve just started really using it and as they say ‘the proof is in the pudding.’
********
On a similar note, I’ve decided to add another bonus for those who order 101 Simple Steps to Radiant Health. (Everyone who has already ordered gets this too, of course.)
I’ll be holding a special Q&A call to answer all of your questions. What more details on tip 75? Want to know what I personally do with tip 31? How about how I do 66? Want additional tips?
Maybe I’ll even talk a bit about key number three from above?
You’ll receive access information when you order 101 Simple Steps to Radiant Health now. I’ll be holding the call in a couple weeks so that you have time to read, digest and apply the information you get.
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Bio Feedback, Health, Nutrition, Recovery, Strength Training Concepts by on Jul 2nd, 2010. 9 Comments.
With the introduction of the health section here I’m going to be showing you lots more on what I do.
And this so happens to be timely. I mentioned in a previous post about the Longevity Conference and how mind blowing of an event it was.
Well, now you can get access to it. Click this link and you can watch a clip from one of the presenters, Dr. Mercola as he talks about:
- A common vitamin that way too many people are lacking and how it influences up to 3000 of your genes.
- Which vital tests doctors do NOT routinely provide that could save hundreds of thousands of lives when you know what they are!
- Cancer connections and much more.
Yes, they will be selling the DVD’s for this event but for now you can just watch these informational videos online.
This is important stuff. Go watch it now.
In strength,
Logan Christopher
P.S. They’ll be showing you more clips from the event too than the one I mentioned above. Just saw they put up one from a simply amazing presentation on mushrooms…yes mushrooms! You gotta see it.
Filed under Health, Nutrition by on May 13th, 2010. Comment.
Strength and health are tied together. At least that’s the way it should be.
That’s the reason that probably the greatest physical culture magazine was called by that name.
Yet today more than ever people seem to divorce the two.
There should be little if any difference in training for strength and training for your health. Performance training should not cost a toll on your body.
An old friend of mine is a bodybuilder. One day he was talking about how he would pay the price for his training in his later years. Wrecked shoulders and the like. I grimaced. That’s not the way is should be. Its certainly not the way it has to be.
At the same time there are those that go balls to the walls in their workouts. They train hard in order to become healthy and fit. But then they go and chow down at a fast food place.
It’s amazing how many people do this. They have one side of the coin but completely lack the other.
Then there are those health nuts. The vegan guy who doesn’t know as much about nutrition as he thinks he does. Avoids meat but eats ’fake meats’ that have who knows what in them. The guy who weighs 100 lbs. and couldn’t lift a barbell in the squat. (You should realize I’m using stereotypes in order to make my point.)
Jack LaLanne said, “Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom!”
Live by that saying and you may live long and healthy as Jack has.
I show you the best methods and training tools I can on this site. I work to bring you the best.
Now I’ll be doing the same with health with a new section on the site. The Health section will feature articles, recommendations and more. The cutting edge and best information out there.
Trust me, when you see some of this information you will be blown away.
My primary reason in getting to this field is performance related. Yes, I want radiant health. But I also want my body to perform at its best at all times. To never get sick and break down. To heal old chronic injuries. To be able to marshal all its forces towards my goals in training and life.
These things are possible. I make no claims to be perfect. But I do strive for perfection. Won’t you join me?
In strength,
Logan Christopher
P.S. And on this note I have an important message for you tomorrow.
Filed under Health, Nutrition by on May 12th, 2010. Comment.
