Originally Posted by Phatman
I have been weight training a lot this year, since it is my last year of high school and I am taking weight training second period. The coach is a football coach, and all he seems to care about is getting big (3 sets of ten! grunt! me strong!) However, I gain muscle really easily. I think that in the past few months since the end of out "classroom" instruction, I have gained about 10 pounds of muscle, and lost about 5 pounds of fat. I look noticably bigger, and I weigh about 180, and this is while doing 4 sets of 12. 180 is okay, but but it is kinda big for an endurance (real) athlete. I was thinking that I might scale back the weights a bit and pump up the reps to 3x20, so that I can maintain the mass I have but not get any bigger.
the main question is, is this too many reps? will this do any good?
So basically your wanting strength without size. If there is a physique that opitimised strength without size, it was Bruce Lee. Circuit training, cardio, diet, genetics & metabolism all played a major part. Look into them. Lee was only interested in strength that could only be converted to POWER in the gym. Squatting 600lbs+ doesn't produce power.
4 sets of 12 is a typical workout for a bodybuilder for all muscle groups. Do NOT train like a bodybuilder if you actually want to increase your functional strength. Bodybuilders have no explosive movement ability, very little functional strength and lots of mirror muscle. Athletes have maximal explosive movement and lots of functional strength. You shouldn't be training like a football player neither. Football...................... Cycling.............. Two different worlds.
If your lifting weights, regardless of the reps & sets used, your probably
going to put on some mass. People tell me, if you don't want muscle mass, train like a powerlifter...1. low reps 2. long rests between sets 3. pauses between reps (at least on some movements by some trainees) 4. infrequent training 5. few work sets (low volume of work). The thing is, Powerlifters weigh just as much if not more than your average bodybuilder, so it isn't really a good idea.
I'm not one to give you advice on what will work in terms of reps & sets because everyone is differnent on how there bodies will react to weight training. I would reccommend though (without killing yourself) to lower your caloric intake if you seem to be putting on 2 much mass.
I play soccer, so I'm in the same boat. Usually I go out in the morning riding, get back and without a single trace of fat, carb, protein in my blood stream I hit the weights. That is what I do sometimes and it works, if it kills you literally, I hope your parents don't blame me. I don't reccommend that to anyone but I do it.
Remember, Circuit training, cardio, diet, genetics & metabolism will all play apart in adding strength without size...
One more thing, 3x20 is a testament to muscular endurance, not strength nor power.........