Looking for some specific exercises...

[Master Hakki]

Hi.

I was just wondering if any of you guys know about any good, compound exercises with weights that will build strength and NOT big muscles?

Any good olympic exercises for power and strength:weightlifter:???

(remember, I'm looking for exercises to build strength, without packing on pounds of muscles.)


Thnx:)

[chof]

yea, i do any exercise, its not easy to build big muscles. you have to do 12-20 sets for a muscle group stick to high reps and le
ss sets you will be fine

[Gussigan]

if you don't want to stack on muscle, simply don't eat at a calorie surplus.

[Frodocious]

yea, i do any exercise, its not easy to build big muscles. you have to do 12-20 sets for a muscle group stick to high reps and le
ss sets you will be fine

Rubbish. If you want to build strength you need to be doing more sets of less reps, 5 X 5 OR 3 X 8. Do compound exercises such as squats, deadlifts, presses, chins and dips along with olympic lifts (for explosiveness) if you can do them properly.

[Hiroji]

Snatches, swings, clean and press, push press, squat cleans, power cleans, high pulls, squat jumps, power overs, weighted lunge jumps, pistols, pull-ups, chins, dips, deadlift twists, barbell punches, one arm dumbbell press

Just don’t go to complete failure, and don’t eat loads and still do cardio and you shouldn’t gain big guns!!

[CosmicFish]

This is better broken down into two separate goals: 1) gain strength, 2) don't gain bulk.

1) Go with what Frodocious has said, multiple sets of low reps. The reason being, lower-rep work means you are (or should be!) using heavier weights, so you are telling your body it needs to adapt by becoming stronger.

2) As Gussigan says, keep your diet in check to avoid gaining weight. Extra weight can only come from the calories you consume. If you don't eat extra food, you can't gain weight.