How to get strong but not get big and bulky muscles?!
Question: 4-6 rep range builds strength and MASS for type II muscle fibers. 6-10 rep range will build type IIa muscle fibers. if you want just pure strength which will also tax nervous system greatly (CNS training)... than stay within 1-3 rep range. Of course when you work with heavy loads like this then you'll need a neural warmup.
If you ever seen guys who seem to be small and fit but lift a lot of weight, this is because their nervous system is well trained in lifting heavy load. Their muscle fibers are very coordinated in terms of working as a motor unit.
Answers: 4-6 rep range builds strength and MASS for type II muscle fibers. 6-10 rep range will build type IIa muscle fibers. if you want just pure strength which will also tax nervous system greatly (CNS training)... than stay within 1-3 rep range. Of course when you work with heavy loads like this then you'll need a neural warmup.
If you ever seen guys who seem to be small and fit but lift a lot of weight, this is because their nervous system is well trained in lifting heavy load. Their muscle fibers are very coordinated in terms of working as a motor unit.
More reps, less weights gives you strenght and cut.
I will say at least 5 reps with heavy weight for strength growth.