more strength with less mass

[2step]

i'm 6ft 3 and over the last 6 months ive dropped from 86kg to 76kg.my goal is to get down to 73kg. I hit the weights for the first time in over a year and my lifts were:
Deadlift-70kg
squat-65kg
bench press-42.5kg.
I realy need to increase my strength but i dont want to put on to much weight.Any one got any ideas on what i should do to get te results?

[Rob T]

Powerlifting has never failed me. Heavy weight low reps.

[DanCrase]

5 sets of 5 reps, with rest periods of 2-3 minutes have been accepted standard in strength gain for a long time, focussing on compound lifts over isolation

[Rob T]

Are those 1rm lifts you have listed btw?

[Wiegieboard]

Powerlifting dude.

A standard practice for coming back is doing as follows.

For all three lifts: (Deadlift, squat, Bench)

5 weeks doing 5 sets of 5 reps.

Then

3-5 weeks of doing 5 sets of 3 reps. (dependent on how long you keep progressing at 3s.)

Then

4-5 weeks of doubles.(dependent on how long you keep progressing at doubles)

1 weeks finding your new 1rep max on each lift.

I personally rest for 5 minutes between sets 1, 2 and 3 and then take 10 minutes between sets 3,4 and 5

Aim to put about 5k a week onto your deads and squats and aim to put about 2.5 k a week onto your bench right the way through. If you manage this you know you're on the right track. If you can't do this, best to get in touch with a dietition and good powerlifting coach as there's possibly something wrong with your lifting technique and diet.

Good luck man!

[2step]

i mananged to do the 8 reps of each lift at those weights.

[Wiegieboard]

If you managed 8 at that, Spend a week finding out your 1 rep maximums on each lift with perfect form.

8 reps will build a lot of mass which is what you're trying to avoid. Even 5 reps builds mass but is important in the cycle.

You need to work to low reps and avoid bodybuilding programs.

[Duchman]

dude 73 kg at 6 foot 3. lol maybe go bodybuilding bruv.

[mred]

Generally 8 - 12 reps is considered to be the hypertrophy or muscle building rep range, however as mentioned a bit more weight on your 6'3" frame would probably help your body cope with the reigours of training mma/combat sports. Its worth remembering that you always decrease your reps over a training cycle so i would suggest starting in the above range to add a bit of muscle, then move into the standard powerlifting training already mentioned.

Also dont forget your muscle endurance/conditioning type work ie kettlebells, circuits etc which, although not designed to build muscle (as its endurance based) will condition you for mma and slightly increase your muscle mass over time.

The big one, which i am just getting to grips with myself, (I am no expert I must add) is the olympic lifts which will develop explosive strength without massive weight gain, and I think have the largest carryover to combat sports.

[Hassan]

This is what i do to gain strength, like other people have said its 5x5

http://stronglifts.com/

also hears my training log since i started it as you can see my strength has went up but my weight is still around the same.

http://stronglifts.com/forum/hasasanators-5x5-training-log-t18408.html

[Ben_Hutch]

6ft3 and 73kg? shiiiiiiiiiiiiiiiiiiit

Anyway, good luck with it, some knowledgeable people in here!

[DanCrase]

My strength is pretty gay right now;

I'm 5'5", 70kg and here's my 5 rep weights:

Squat: Bodyweight + 85kg
Flat Bench: 55kg
Deadlift: 105kg
Military Press: 45kg
Dips: Bodyweight + 30kg

I seem to have plateu'd at this too, as I've been unable to make advances for a few weeks now

[Manik]

i've been following the 5 x 5 and am really happy with the results

weight: 67 Kg
Squat: 120Kg
Deadlift: 115Kg
Bench: 95Kg
Overhead: 50Kgs

i think there is room for improvement on most but with the overhead i reckon i am very close to my limit, by far the hardest for me

[DanCrase]

i've been following the 5 x 5 and am really happy with the results

weight: 67 Kg
Squat: 120Kg
Deadlift: 115Kg
Bench: 95Kg
Overhead: 50Kgs

i think there is room for improvement on most but with the overhead i reckon i am very close to my limit, by far the hardest for me

I've always found overhead/ military press the easiest for me, but I've got big shoulders and always have had a lot of strength in that area

Still, good going mate

[2step]

6ft3 and 73kg? shiiiiiiiiiiiiiiiiiiit

Anyway, good luck with it, some knowledgeable people in here!

Yeah its my goal not sure if i can do it though. but if i do then im going to see how i feel sparring etc before i decide if i can stay at that weight and fight.

[Wiegieboard]

My strength is pretty gay right now;

I'm 5'5", 70kg and here's my 5 rep weights:

Squat: Bodyweight + 85kg
Flat Bench: 55kg
Deadlift: 105kg
Military Press: 45kg
Dips: Bodyweight + 30kg

I seem to have plateu'd at this too, as I've been unable to make advances for a few weeks now

You need to switch to a few weeks of 3s. You'll then start progressing again. If not, you'll maybe have to eat an extra meal a day.

When your progress slows at 3s you'll have to switch to doubles for a few weeks. Take a week off if you do 5 weeks of doubles and then go back to 5s again

[DanCrase]

You need to switch to a few weeks of 3s. You'll then start progressing again. If not, you'll maybe have to eat an extra meal a day.

When your progress slows at 3s you'll have to switch to doubles for a few weeks. Take a week off if you do 5 weeks of doubles and then go back to 5s again

Ok, I'll give that a shot mate; cheers!