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How to get bigger and stronger quickly?

How to get stronger without getting bigger?

  • Im 15 about 5'7, 132 pounds at the beginning of the year. I was on the wrestling team and since the beginning of the year Ive been weight lifting reeeeally hoping to get bigger. But after wrestling, Ive noticed how incredible my strength gains have been after the season ended, about 8 months since the beginning of the year. Ive very recently become fascinated with strength gains because i am the EXACT same weight but my bench max went from 85 to 170, my pushups from 40 to 90. I have not gotten bigger at all, and im the same weight. But now I love that. So my qiestions are: How did I get so much stronger without getting bigger? And also, how can I further my strength even more without getting bigger and staying the same size? I love showing up all the HUGE football players whether its in an arm wrestle, or just lifting competitions even tho im half a foot shorter than them and 70 pounds less. I want to increase that suprisement. My inspiration is another wrestler, hes 5'6, 138 pounds, 18, yet he benches like 240 and its not even like he looks huge. He doesnt, but he looks crazyy ripped. I want to get like that. Also, it didnt even take a long time for my strength to increase, it was actually relatively veryyyy short. My bench max went from 85 to 170 in legit about a month and a half. I just felt so much stronger sooo fast. My pushup count increased to that after a few months.

  • Answer:

    I'm not an expert in this area, but can provide a couple of simple explanations. Muscle size and density are two separate considerations, and also bone structure and uniformity of muscle structure. You can also consider things like leverage and mechanics which you probably learned in wrestling, so needs little explanation. Cardio for example leads to denser muscle structure, where weight lifting breaks down and then has re-build to larger muscles. You still need to keep protein levels up, but no need to overdo there, and should always have a balanced diet. Here is information about a healthy diet and food lookup and ideal weight for an average build, but note that your density is higher, so expect to be at a higher BMI as very good as long as not seeing fat buildup: http://answers.yahoo.com/question/index;_ylt=AsrfLEhBF9.sfMSSe1rquH_ty6IX;_ylv=3?qid=20120114181657AA92X8l You are well within a healthy weight range, and likely a low fat percentage, you can still afford to gain a few (say 5 or so) pounds of muscle and not look big. There are various excellent abs excercises and can even focus upper vs lower abs by google, but here is a good list: http://www.askmen.com/top_10/fitness/4_fitness_list.html 4 pack>6 pack>8 pack. Basically as long as not doing top stress of weight lifting and instead using multiple muscles such as in swimming, wrestling, and climbing, you tend to get a tight build. You can cautiously add more proteins such as oatmeal, soybean, whey, and if not getting fish, omega-3 triple concentrate fish oil. Keep up the B complex, but don't overdose. Usually, you should not need it. http://www.livestrong.com/ is a good web site of general fitness.

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the only way to do it is doing exercises and taking a good diet! Is it hard for you? Nope, cuz all is showed in Burn The Fat Feed The Muscle E-book. The thing you should to now is go to http://healthreviewcenter.com/fitness/burn-the-fat-feed-the-muscle/ to download and then apply it. Good luck!

uyen

Ha you wanna be like the saiyans in DragonBall Z where they are extremely strong and still look like average strong athletes lol

bd619a

Ok... lets have an anatomy lesson. :) Muscle is fibrous tissue attached to bone by tendons. This initially loose "mesh" of muscle fiber retracts to do work. (lift, move, etc). As more work is routinely added, more muscle fiber is required to do that work. As fibers are strained, they split and separate..just as a dish towel would if you pulled on it long enough and hard enough. Added muscle fiber is then interwoven within your already constructed "mesh" repairing damage and adding strength. Think about a 200-thread count bed sheet vs a 600 thread count bed sheet. Both sheets are the same dimensional size sheet, but the number of fibers within one or the other are different. The 600 count sheet can be 3 (or even 5x) stronger and denser then the 200 count sheet. Same thing occurs with muscle fiber. However, there is a limit to how dense muscle tissue can become and still do the work. When that number is beyond that of which the muscle can sustain - the muscle grows in thickness but says the same dimensional size (length x width). "Weight" is a measurement of gravity, or total mass. It includes your whole body. As you add muscle fiber, it requires more energy. That energy comes from 2 places. Food or body fat, or both. Body fat is fluffy and soft like a pillow. Muscle is lean and dense like a steak. 5 lbs of body fat could fill a shoebox, where 5 lbs of lean muscle would only fill the lid of that shoebox. If you don't want more gains in size or weight (keeping you in the same weight class), then don't push your max. This causes growth. Do whatever weight is a comfortable struggle, and do more reps of that weight to build endurance (tightening existing muscle density without increasing size/mass). Hope it helps. LOL - And and I know the feeling about showing off to football players. One challenged me to a pull up content once. I did 20 to his 5!! Even though they are larger, and more muscular, I proved to them that we are "proportionately equivalent". They shut up after that competition. heheh! Edit: leave the "lifting competitions" for your adolescent minded muscle head friends. You are smarter then this. Those competitions are dangerous, pointless, and lead to serious injury. If someone asks you "how much can you bench?", it means they know close to NOTHING about strength OR fitness. Ignore them.

Wildgrl

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