Many of us want to flaunt big heavy muscles assuming that bigger muscles give better strength. Yes, this is true to an extent.
But did you keenly observe Olympic weightlifters, wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they are lean and have amazing show of strength. Most of them do not prefer to have a bulk of muscle as it might act against their athleticism and qualification into certain weight category.
Your body increases its strength by
- Recruiting more muscle fibers in a particular muscle group and
- Increasing the firing frequency of your motor neurons (neurons and muscle fibers).
Here are few strategies to improve strength with not much focus on muscle building
Lift Heavy and Explosively
Lifting heavy (> 90% 1RM) will improve strength by recruiting what are called high-threshold motor units. Even though the weight is heavy, your intent should be to move the weight as fast as possible. This will ensure you’re recruiting as many fast-twitch muscle fibers as possible. Focus on multi joint compound movements like squat, deadlifts, bench press, overhead press etc.,
Explosive exercises that should come to mind are the Olympic lifts (e.g., clean & jerk and the snatch) however, medicine ball throws and kettlebell swings also fit into this category as well. Accommodating resistance (e.g., bands and chains) can be applied to further challenge your ability to accelerate the load.
Plyometrics
Plyometric training involves hop- and jump-type exercises that train and develop what’s called the stretch shortening cycle. This also develops muscle joint tendon strength and reduces stiffness. Body-weight or weighted plyometric exercises can be utilized such as consecutive body-weight jumps over hurdles or continuous dumbbell jump squats.
Reduce the volume
Lowering the volume and focusing on bar speed will have a better training effect for improving strength and explosive power rather than muscle growth. Average number of set could be 2 to 3 and training frequency would be 2 to 3 days per week.
Sprints and Drills
Performing sprint intervals or hill sprints (linear) or agility drills (multi-directional) will help develop strength and power specific to running and cutting.
Rest Longer
When bodybuilding or training for muscle growth, short rest periods are recommended between sets, such as 30-60 seconds. When training for strength, increase your rest to 2-5 minutes depending on the exercise. Your mental strength and ability to focus on the heavy set will also appreciate the longer break.
Strengthen Weak Muscles
Commonly, your weakest link will be the muscles behind the scene (e.g., rotator cuff, middle and lower trapezius, serratus anterior gluteus medius, abdominals, etc.). The better able you are at recruiting these muscles, the more potential you have of increasing the strength in your prime movers.
*Do read the Disclaimer
References:
www.mensjournal.com/health-fitness/10-ways-to-build-strength-without-the-size/