gaining strength + minimal weight gain

are there any muscle exercises that will give you strength but without putting on alot of weight.

 

high weight : Low reps

So lift heavy, low repetition.

 

The weight you put on will be mostly related to your diet, far more than the exercise selection you make.

 

If you don't take care of your diet (i.e. don't consciously try to increase calories in order to put on muscle), you probably won't gain any size after the initial 15-20lbs newbie gains.

 

Yeah you should be lifting upwards of 85% of your one rep max, take long rest periods of 3-5 minutes and 3-6 sets.

Read the link below, it's a really great strength programme if you have the time and commitment to stick to it word for word:

http://www.eclipsegym.com/forums/viewtopic.php?t=57

Also worth noting that if you are doing intense cardio the size gains should be less than if you were doing none at all anyway.

 

cool thanks!