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Is it possible to increase strength/mass ratio without gaining excessive weight?

You can increase your strength to mass ratio without gaining excessive weight by focusing on strength endurance and relative strength training rather than hypertrophy style training.
 
Transcript: "Hi Fletcher. Here's your question is it possible to increase strength to mass ratio without gaining excessive weight? Absolutely. You can definitely do that. Listen, if you're going to be training to try to gain weight and your training, more of a hypertrophy style of training program, that requires you to have an excessive amount of calories in your diet in order to make that happen. So not only do you have to train really hard, but you also have to eat quite a bit. So, Orders for me to gain excessive weight. I've got a lift lots of weights and I have to do it quite frequently with high volumes and I have to eat quite a bit of food. Here's the deal. If you keep your calories the same and you train for strength endurance and you do relative strength training and you continue with your sport, you will probably improve your strength to mass ratio without excessively gaining weight. Hope that answered your question if you have a more clarifying question. Please drop it below in the discussion."
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Is it possible to increase strength/mass ratio without gaining excessive weight?

You can increase your strength to mass ratio without gaining excessive weight by focusing on strength endurance and relative strength training rather than hypertrophy style training.
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What is one of the most under utilized lift or exercise in your opinion for swimmers?

One of the most underutilized lifts or exercises for swimmers is a Reciprocating Press. This exercise involves pressing two weights out and in at the same time while also engaging the frontal plane motion of the pelvis. It can be done with a staggered stance to take pressure off the lower back.
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How does one reduce body fat properly?

Reducing body fat requires a combination of structured exercise, physical activity throughout the day, balanced nutrition, and understanding what macronutrients work for your body. It is important to maintain an optimal amount of body fat as it has vital roles in the body such as storage and shielding.
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What difference is there doing overhead shoulder presses with dumbbells vs barbells?

The difference between overhead shoulder presses with dumbbells versus barbells is that with dumbbells you can create more variety and incorporate more parts of the body, such as the obliques and the functional front line. You can also do alternating, single arm, or reciprocating presses.
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How many reps and sets do you recommend for squats?

It depends on your goals and the type of squat. If you’re looking for submaximal strength, you should do more reps with less sets. For maximal strength, you should do fewer reps with more sets. The number of exercises and total volume of activity will depend on the individual.
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Weights before or after cardio?

It depends on what you want to focus on that day. If weights are the most important, do them first. If cardio is the most important, do that first. Make sure to give yourself 4-6 hours in between if doing them both in the same day.