best program for reducing strength deficit?

Michelle · 05-03-2002, 10:12 AM

What kind of program is best for reducing strength defcit without hypertrophy, in regards to reps/sets/load/ workouts per week?

**Prince** · 05-03-2002, 10:31 AM

Never had a interest in such a thing!

but if you go to WBB and follow their routines I am sure you will be successful!

ActionMatt · 05-03-2002, 10:32 AM

Hypertrophy is the cause of the strength deficit, actually.

Ideally, any form of power and/or explosiveness training will work to reduce this factor; Anything from ballistic reps at 55-65% of your max to heavy singles at 90-95% of your max will work.

Main criteria is to 1) make your training regimen use low reps, 3-5 or less, with either high acceleration of low weights or attempted acceleration of heavier weights, 2) contrast the means as much as possible. For example, alternate light ballistic reps with maximal reps. 3) Keep the total number of lifts (NL) close to the following guidelines: 50-70% - 24, 70-80% - 18, 80-90 - 15, 90+ - 7

Depending on your personal capabilities, anywhere from 2-5 sessions per week by lift are possible.

w8lifter · 05-03-2002, 11:34 AM

Quote:

Originally posted by Prince
Never had a interest in such a thing!

but if you go to WBB and follow their routines I am sure you will be successful!

Michelle · 05-03-2002, 11:49 AM

OK guys, I looked up WBB and got "Working for a Better Bangladesh" and "Women Behind Bars" LOL

Somehow I don't think that was what you meant!

Thanks for the tips, ActionMatt.

Seriously, I want to increase strength but not mass. I'm pretty big already, 5'3 and 135. I think that is a good size for me, my shoulders and arms are at a good size now so I don't want to increase the muscle mass any more. But I would like to be stronger. Who wouldn't?

Robboe · 05-04-2002, 05:12 AM

There aren't any powerlifting oriented programs on their just yet, but you could easy get some tips. One thing they'll prolly tell you is to eat maintanance calories so your weight doesn't change significantly or as frequently.

ActionMatt · 05-04-2002, 08:21 AM

Maybe we should design a "Have an ass as nice as w8's" program.

*bounces quarter off w8's avatar*

05-03-2002, 10:12 AM	#1
Michelle Registered User Join Date: Jan 2002 Location: Mass Posts: 35	best program for reducing strength deficit? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com What kind of program is best for reducing strength defcit without hypertrophy, in regards to reps/sets/load/ workouts per week?

05-03-2002, 10:31 AM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,200 Blog Entries: 25 Photos: 313	Never had a interest in such a thing! but if you go to WBB and follow their routines I am sure you will be successful!
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements AtLargeNutrition - Optimize Your Body MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

05-04-2002, 05:12 AM	#6
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	There aren't any powerlifting oriented programs on their just yet, but you could easy get some tips. One thing they'll prolly tell you is to eat maintanance calories so your weight doesn't change significantly or as frequently.
	Being held down by The Man

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05-03-2002, 10:32 AM	#3
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	Hypertrophy is the cause of the strength deficit, actually. Ideally, any form of power and/or explosiveness training will work to reduce this factor; Anything from ballistic reps at 55-65% of your max to heavy singles at 90-95% of your max will work. Main criteria is to 1) make your training regimen use low reps, 3-5 or less, with either high acceleration of low weights or attempted acceleration of heavier weights, 2) contrast the means as much as possible. For example, alternate light ballistic reps with maximal reps. 3) Keep the total number of lifts (NL) close to the following guidelines: 50-70% - 24, 70-80% - 18, 80-90 - 15, 90+ - 7 Depending on your personal capabilities, anywhere from 2-5 sessions per week by lift are possible.

05-03-2002, 11:49 AM	#5
Michelle Registered User Join Date: Jan 2002 Location: Mass Posts: 35	OK guys, I looked up WBB and got "Working for a Better Bangladesh" and "Women Behind Bars" LOL Somehow I don't think that was what you meant! Thanks for the tips, ActionMatt. Seriously, I want to increase strength but not mass. I'm pretty big already, 5'3 and 135. I think that is a good size for me, my shoulders and arms are at a good size now so I don't want to increase the muscle mass any more. But I would like to be stronger. Who wouldn't?

05-04-2002, 08:21 AM	#7
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	Maybe we should design a "Have an ass as nice as w8's" program. bounces quarter off w8's avatar