Thread: Not trying to get bigger, just want to get stronger and leaner...

FYI, I already know what my program will be like in terms of what exercises I'll be doing, and my diet is in check (calorie/macros/food choices all sound.)

Don't take my word for it, but I personally do 8-11 reps per set usually, but I minimize my RI and basically do circuit training every other day - great for endurance.

Depends on what you define as strength. Absolute strength IE 1RM bench/squat/dl etc you will need to work with higher intensities like 85% of 1RM and up or around 1-5 reps. If you want to be able to rep big weights you will need to work with those corresponding intensites/rep ranges however this will prove to be difficult as energy substrates play a large role in being able to hit reps IOW if you aren't eating enough food to give you energy you won't be able to continuously improve with such workouts. Then there is always stuff like speed strength, which is plyo's, oly lifts which are a whole different animal because speed and technique are relied on heavily in these movements.

You're best bet is to look at the stickies at the top about periodization, do some searching around and try to get that concept to 'click.' The simple answer to your question is work with high intensity and low reps but you cannot/should not do whole workouts in which you never venture above 5 reps, as well you can only keep up heavy training for so long before things start to give ie injuries. Learning how to periodize your training will help you stave off strength plateaus and will allow you to keep training for strength safely and efficiently.

Sounds great thanks for the advice.

Yanick's post drives up a question.

Ive been doing an all out mass building program for a while now and I am back up tot 220lbs. I want to switch to a max strength program, but I am not looking for getting 1RM PRs. Id like to be able to rep say, 275lbs on the bench press like I can rep 225lbs. Actually 315 would be funner.

So I suppose Id aim for a 8RM on most of my lifts.

Bench Deadlift Squat(if I can) Pullups

Its either pullups or Rows. Last time I did this, I did OH Presses. Now I want a pull max in there.