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

Question

Gina Grain · Answer

Is it possible to increase strength mass ratio without excessively gaining weight. Yes, it is definitely possible to do this. It depends on how your strength program is structured whether you are more of a hypertrophy or mass gaining program or if you are on more of a strength program. I have trained hundreds of cyclists who want to get stronger but they do not want to put on mass. And I have tested people before and after 100 before and after, and we have been able to see some massive strength gains in the gym without an increase in body weight. So take a look at how your program is structured and choose the appropriate program for what your goals are.

John Sinclair · Answer

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.

Tim Crowley · Answer

Is it possible to increase the strength Mass ratio without adding weight? I would say yes and especially working with endurance athletes or athletes in sports, where we want a green strength and power without body mass that might slow them down. For example, such as I distance running so some of the ways we can do those one, making sure the volume of is not too high. So we don't have an excess amount of reps. So we're going to keep the Reps fairly low in the sets fairly moderate. I like using sets under under eight, we start to get into 10 12 15 Honey, we're going to be sorry anymore hypertrophy. And there's a more more inclined to gain muscle mass. The, the next thing is also, You know, time and retention. And so one of the things we're looking at is trying. I always try to keep my time under tension for athletes to be approximately 24, to 26 seconds. And so, an example of that is if we're doing a an exercise where we doing a two second eccentric or lowering, and a 1 second up, then, we're going to be at three seconds per repetition. So if we're doing eight reps, we're going to be in the 24 range. So we could be doing, you know, one second down one second up and we're doing five reps as long as he was 10. In seconds of time under tension. And so it's another good thing to look at. I think a 24 to 26 seconds, you know, seconds of time and attention percent. It's kind of a good range is not hard fasting kind of play with this but just know that some athletes are going to be more inclined to gain mass than others and so knowing that and then you know, prescribing our exercises accordingly and tracking these things will help you maximize your strength and power without gaining any excessive Mass.

Dan Daly · Answer

Yes, it's possible. Strength is largely neuromuscular to your nervous system. So you're increasing your nervous systems ability to send a signal to the muscles recruit motor units and get those things firing. Mass is going to come from training volumes and also a caloric Surplus in terms of you're eating. So if you're smart about your eating and there's a skew towards strength training, lower volumes, higher intensities, higher loads, you can absolutely get stronger. And if you look at some of the world's strongest athletes powerlifters Olympic lifters, Have to meet weight classes and the amounts of their strength, to body weight. Ratios are pretty impressive and even athletes were maybe there's less of a strength component swimmers Sprint Runners where they have to demonstrate Force within their sport. But they don't want to carry a lot of mass and have a lot of cargo on their body to have to carry as well cyclists as well. Power 2 kg ratios and things like that. So absolutely strength is neuromuscular. It doesn't have to come with a physiological change in your mass. That can be helpful but you want to manage that depending on what the goal is.

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

John Sinclair

Gina Grain

John Sinclair

Tim Crowley

Dan Daly