Building muscle for power, not size!

[world_peace0]

What's the amount of reps and weight percentage do you need, and technique, in order to accomplish power, not size. I need power only, explosiveness, thank you.

[KickNit]

I don't think there is any particular amount of weight you can lift, per se. It depends on your body. I'm pretty sure that if you want to build strength rather than mass then then you want less weight and more reps. Whether there is an exact percentage or not, that might be a question for someone else.

[eXcessiveForce]

There is a difference between power and explosiveness.

High Weight Low Reps will give you power,

But you may be better off doing a google search for functional strength.


As for explosiveness try searching on plyometrics.

[Tom Yum]

Originally Posted by world_peace0

What's the amount of reps and weight percentage do you need, and technique, in order to accomplish power, not size. I need power only, explosiveness, thank you.

What type of sport are you training for?

An olympic lifter demonstrates power in his legs, hips and core when he attempts a new record lift (snatch,clean,jerk); A runner demonstrates power in his legs when he's attempting to set a new record in the 100 meter run; A muaythai fighter demonstrates power in his legs and trunk when he slams his 20th thai kick into his opponents legs.

Power training for each of these events will probably share a few things in common:

1. Heavy weights, Low reps to increase your limit strength.
2. Plyometrics to increase your starting-strength and speed-strength.
3. Sport-specific drills (i.e. interval runs for the sprinter, heavybag work for the thaiboxer).

This is my best guess. I'd talk to someone more qualified about the subject, someone whose got a sports med degree or an athletic trainer.

Good luck!

[Filero]

Originally Posted by world_peace0

What's the amount of reps and weight percentage do you need, and technique, in order to accomplish power, not size. I need power only, explosiveness, thank you.

I highly recommend you pick up Ross Enamait's Infinite Intensity, which will not only teach you the principles, but present a number of exercises, then use the training principles to build the exercises into routines and a 50-day sample training plan, and overall is aimed at developing S&C attributes for fighters. It would be difficult to explain all the principles at work in a quick response when Ross takes an entire book to really lay it out.

Beyond that, Tom Yum's response is the one I agree with the most. In addition to the techniques he mentioned, for power development I strongly recommend olympic-style lifts, and dynamic effort techniques, both of which address maximum power a bit more directly and complement the three types of training Tom mentioned. If any of these terms are confusing to you, I can do you no bigger favor than to pick up Infinite Intensity, you will thank me later.

[kanik]

Yeah, saying "for Power not size" is kinda contradictory.... What about Just building muscle for power and explosiveness? If thats the case, then occassionally work with some heavy weights low reps, some light weights heavy reps, work on actually hitting stuff. Like bags, people, pads etc. etc. Bodyweights, plyometrics. But yeah, I guess I am repeating stuff already been said eh?

[Ghost]

as per filero
anything by ross is excellent, you can check out Never Gymless as well, its a good alternative, depends what you are looking for.

[Filero]

Originally Posted by kanik

Yeah, saying "for Power not size" is kinda contradictory..

I'm not sure it's contradictory, exactly ... at least, I hope it's not, I followed S&C routines aimed at doing just that when I wrestled & boxed! And I follow Ross's routines now, also targeted at max performance without hypertrophy. Obviously, it's easier to gain power if you gain size along with it -- although be careful, many max-hypertrophy routines can reduce power and especially speed. I think the keys are to develop a routine that is targeted at developing power, avoiding rep and volume ranges that maximize hypertrophy, and just plain watch your calorie intake. Huge power gains can be realized without pushing you out of your weight class due to CNS improvements (this is really key, you must consider your power program to be aimed as much at your CNS as your muscles) and muscle effects such as transition of fibers to type IIb fast-twitch type.

[kanik]

Originally Posted by Filero

I'm not sure it's contradictory, exactly ... at least, I hope it's not, I followed S&C routines aimed at doing just that when I wrestled & boxed! And I follow Ross's routines now, also targeted at max performance without hypertrophy. Obviously, it's easier to gain power if you gain size along with it -- although be careful, many max-hypertrophy routines can reduce power and especially speed. I think the keys are to develop a routine that is targeted at developing power, avoiding rep and volume ranges that maximize hypertrophy, and just plain watch your calorie intake. Huge power gains can be realized without pushing you out of your weight class due to CNS improvements (this is really key, you must consider your power program to be aimed as much at your CNS as your muscles) and muscle effects such as transition of fibers to type IIb fast-twitch type.

Yeah I guess so... Maybe its just coz at the moment I dont care about my weight. The only thing I do care about is NOT losing weight. I am light enough as is.

[Polymorph]

Do a point you will gain muscle, but big muscles arnt always the strongest.
Muscles are made up of fibers that either contract or dont, training for explosiveness and power will cause you to add a little muscle, but the main purpose and result is to teach your body to recruit as many fibers as possible. Do a search on power and explosive lifting.
This is why its possible for someone who isn't as big as another guy to be stronger, e.g. (this is an exageration, please do a search to get more concrete facts) one guy has biceps twice as big as the other, but only 20% of his fibers fire(contract during say, a bicep curl), sure his arms are big because he has more fibers but still only 20% of those fire, the other guy has smaller biceps but maybe 90% of them fire, this his biceps are stronger and can curl more weight.

[DickHardman]

muscles are good for fighters bro, being as big and muscular as you can get is to your advantage. having thick layers of muscle to cover your back and neck, and your organs and bones is a good thing. it can cushion your body from impacts from falling to the ground, being slammed, and being hit with strikes and objects. it is to your advantage inmop. ive been slammed on my back a few times before, and my trapz actually cushioned the impact, protecting my neck and head.

[KirkhamsEbooks.]

Since the forumula for kinetic energy is 1/2mv^2 half mass x velocity squared. One effective method of training for power is to attempt to increase repetitions in a given amount of time. Also keep in mind power for striking comes from proper gross motor coordination so something such as pully weights emuluating your strike may also be effective

Rick

[Filero]

Originally Posted by DickHardman

muscles are good for fighters bro, being as big and muscular as you can get is to your advantage.

Unless it pushes him up into the next weight class where he gets slaughtered. We don't know exactly why he wants power without gaining size, just pointing out that there are good reasons why doing so might make sense.

[DickHardman]

Originally Posted by Filero

Unless it pushes him up into the next weight class where he gets slaughtered. We don't know exactly why he wants power without gaining size, just pointing out that there are good reasons why doing so might make sense.

oops, i forgot about that lol....

my bad, good for brining that up...

[world_peace0]

Well, I do not want to go up a weight class. I dont want bulk is what I'm saying, just more power.