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Forum » Possible to only gain strength and not mass
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Thread: Possible to only gain strength and not mass

post 1611620441 07-25-2020, 07:49 AM
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Possible to only gain strength and not mass

i am planning to train my legs, which i never trained them before because they are already big (big bone structure). i already have issues finding right jeans.

my question is simple can i gain only strength and no mass, let's say i keep at low rep range 3-5 squatting , will there be muscle hypertrophy ?
post 1611620911 07-25-2020, 07:58 AM
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Why bother if they Look good and are strong already
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post 1611620981 07-25-2020, 08:00 AM
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Originally Posted By potbellymadar⏩
Why bother if they Look good and are strong already
looks good, strong well i can do only 225 one rep on squat. never touched them but want that explosiveness without ruining my aesthetics
post 1611621181 07-25-2020, 08:05 AM
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Id like to say yes because my legs have been 25” for years no matter how much i squat. At my best i was doing 4 plate triples, 315x20’s, ran smolov three times etc... That could be just me tho. Squatting just doesn't grow my legs, grows the ass tho. I do gain a lot of leg strength and overall power when programming is 3-5 rep sets.
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post 1611621371 07-25-2020, 08:08 AM
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Up to a point, yes.

There will be some neural adaptation in the beginning that results in increased strength as a result of your CNS becoming more efficient at recruiting motor units, but...

...eventually you'll need to add size to keep progressing.
post 1611621561 07-25-2020, 08:12 AM
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no because muscle mass will be a "side effect" from gaining strength I am assuming you know how to program your lifts and increase your squat but I don't see how you wouldn't want to gain mass on your legs.

it's not like they are going to be too big or something so I don't see the issue.
post 1611621861 07-25-2020, 08:16 AM
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post 1611622311 07-25-2020, 08:25 AM
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Originally Posted By messomi⏩
no because muscle mass will be a "side effect" from gaining strength I am assuming you know how to program your lifts and increase your squat but I don't see how you wouldn't want to gain mass on your legs.

it's not like they are going to be too big or something so I don't see the issue.
my legs are huge for someone who doesn't train them, and i wouldn't want because i couldn't not fit in jeans and brb ruined aesthetics. no brag but i have huge bones
post 1611623091 07-25-2020, 08:38 AM
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What's your leg measurement. I doubt that you have big legs. If you have big legs bones, then you'll also have big other bones like ribcages, wrist, etc. So it all evens out.

No one is born with Arnold-like ribcage then with a wrist of a 5'2 girl.
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post 1611623501 07-25-2020, 08:44 AM
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Originally Posted By DstryEvrytng⏩
Id like to say yes because my legs have been 25” for years no matter how much i squat. At my best i was doing 4 plate triples, 315x20’s, ran smolov three times etc... That could be just me tho. Squatting just doesn't grow my legs, grows the ass tho. I do gain a lot of leg strength and overall power when programming is 3-5 rep sets.
depends on the stance...wider the stance will hit the hams and glutes...narrow stance will hit the quads more

post 1611630071 07-25-2020, 10:30 AM
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Originally Posted By kinzu1996⏩
my legs are huge for someone who doesn't train them, and i wouldn't want because i couldn't not fit in jeans and brb ruined aesthetics. no brag but i have huge bones
If your legs are huge and you don't want them to get bigger just don't train them period it's not that difficult.
post 1611630131 07-25-2020, 10:32 AM
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Mass gaining is mostly decided by diet.

So eat at maintenance and train strength, and you'll get stronger without putting on much mass.

There will of course be a limit to how much stronger you can get though, once you've maxed out neuromuscular efficiency the only way to get stronger is to
post 1611631041 07-25-2020, 10:44 AM
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Probably not.

Eventually strength turns into mass, as a response to increased strength demands.
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