Is it possible to gain strength but not build any muscle mass in weight lifting?

Question

the reason I am asking is because I noticed that I have increased how much I can lift but notice minimal muscle gain

Answer 1

increasing muscle mass is all about the diet, it's 80% of the equation. strength training only stimulates the muscles and central nervous system, the diet that you follow ultimately determines the amount of muscle mass that you have not the weight of the loads that you lift.

to gain muscle mass not only do yo have to use progressive resistance but there has to be a caloric excess in the diet. there also has to be sufficient nutrients in the diet. on the list of biological processes that the human body has increasing muscle mass is last on the list. so if there are nutrient deficiencies and insufficient calories in the diet building muscle isn't going to happen.

strength gains alway comes before gains in muscle mass. so if your strength is increasing you need to make sure that there is a caloric excess in your diet and that you are gettins suffiecient nutrients. shoot for 30% protein, 50% carbs and 20% fats if you have lower than average body fat. if your body fat is higher than average then shoot for 40% protein, 40% carbs and 20% fats. remember that you are what you eat so a healthy diet will always be based on whole foods that you need to cook from scratch.

Answer 2

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Answer 3

Building Strength Without Mass

Answer 4

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RE:
Is it possible to gain strength but not build any muscle mass in weight lifting?

Answer 5

I suppose sit ups aren't the best for back, so maybe leg drops would be good for you.
I'd say do as much as you feel you can, that's what I was told when I was doing those sorts of work outs: do it until you can't do it anymore
Sorry I can't give much advice, maybe try a body building forum for info from people who know best (https://tr.im/BNLNg)

I understand that this seems like a long time, but in 6 months you're gonna be wishing you could get a 6 pack in 1-2 weeks again. Find the motivation and start now - the more you put it off, the harder it becomes to achieve. Good luck!

Answer 6

Yes. If you do 15-25 reps before muscle exhaustion you will not build as much mass as someone who does fewer repetitions with a greater amount of weight. Try doing 3-5 reps with a higher weight amount. On the last rep, your muscles should be almost at the point of exhaustion. Make sure you warm up your muscles with lighter weights first before trying this as you do not want to injure yourself.

As a competitive swimmer, I did not want to get the huge body-builder muscles. So I did most of my weight training with 3 sets of 10 reps each. I developed some muscle mass but also developed my endurance and cardiovascular system at the same time.

Answer 7

when you first start training, you may notice an increase in strength without a lot of mass gain. the reason is that when you first start training, your musclular and nervous system is learning how to lift the weight more efficiently. basicly, your muscles arent getting bigger, but are learning how to work more efficiently, with continued training, soon your muscles are lifting as much as they can at a given size, and if you keep overloading them with work, they are forced to grow bigger and stonger. this is when the mass gain starts. after about 12 weeks, or 3 months, you will start to put on noticable size gains with proper training and nutrition. if you have been training longer than this and still havent seen any gains, you have a problem with either your training routine or your diet.. you are not training the muscle enough, with enough weight, or you are not eating enough food to allow your muscles to grow. this means you need to work harder in the gym, and eat more food.

Answer 8

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Answer 9

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Answer 10

do resistance training.
this means that you should do less weight reps and slower. When you feel the burn after every lift then you know you are building strength with whatever muscle you got.

remember to warm up and stretch first