How to get bigger and stronger quickly?

How to get stronger muscles but not bigger muscles?

• Age: 17 Weight: 175 Bodytype: Endomorph Extra: Broad shoulder Im basically trying to get stronger but not bigger muscles because i have broad shoulders and already have somewhat a bulky body without working out. I want the best way to get stronger (from someone that knows what thye are talking about, no off topic or rude comments, no copy and pasting from other sites(i see this all the time), and I hate being sent to some random website that may have little to no help) I have a personal trainer that suggested a program for be to do twice a week but im kinda uneasy about it because i surfed the web a bit and alot of people say that heavy weights and low reps are the best. The program he has me on seems a little weird. Note: he is a bulky guy and likes body building and i told him that i wanted to be more athletic without bulking up but im just still worried. The program he gave me is: saturday: 1. Decline hs press: 1 warm up, 4 sets of weights with 8-10 reps, 1-2min break, and last rep i drop the weight(he calls it a drop set) and do the drop set till tired 2. chest flys: 4 sets 8-10 reps, 30 sec rest 3. chest press: 4 sets 8-10 reps, 30 sec rest 4. hs rows: same as above 5. Lat pull: same as above 6. rear delt fly: same as above 7. Hs crunch. 3-4 sets, 20-30 reps 8. Roman chair. 3-4 sets, 10-20 reps Sunday: 1.Hs bicep curl: 4 sets, 8-10 reps, 45 sec rest 2. hs preacher curl: same 3. tri pushdown rope: same 4. tri kickback: same 5. leg press 3 sets of 10 reps, 1-2 min rest 6. leg extentions: same 7. leg curl: same 8. hs crunch: 3-4 sets 20-30 reps 9. Roman chair same I would like some information about getting stronger muscles without build, denser maybe? stuff like: weights, reps, diet, etc, stuff to avoid, and how any why your method works. I also want to know your position on this topic. Ex. Personal trainer for x years, Study of human body, etc.

• Answer:

  There are strength based workout programs that are available online. 5x5 programs are commonly considered to be better for strength over size. You will gain size along with it, that is unavoidable. The workout program you have posted is not only completely over-training, but more along the line of a bodybuilder's workout. "Getting stronger" is a very vague term. When it comes to weight lifting, what people generally mean by "getting stronger" is increasing the weight in the three major lifts: Bench press (used to be the shoulder press), squat, and deadlift. To gain strength is to try to outlift your previous lift as often as you can. A beginner can probably make a 5%-10% increase in lift every week. It gets much harder after a short while. Edit: Most personal trainers don't know crap about training people. It's very easy to obtain a license.