increase strength while not increasing mass
- Thread starter blindside
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underdog13
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heavy singles long rest periods trying to increase weight. keep calories the same. focus on compound movements. get the most from the nervous system
We can't recommend weights to lift based on your body weight. But, provided you've done the appropriate strength and conditioning leading up to it, max strength training uses sets of <8 reps, ideally 1-4. As underdog13 said, singles with long rest, meaning load up the bar so heavy that you can only do 1 rep of the exercise, complete your 1rep set, and then rest at least 3min before attempting the lift again.
I'd recommend 3 warm up sets plus 3 working sets per exercise. Work out what weight you want to do in your working sets (eg, 100kg [just because it's easy to do math around]). For your warm up sets, do 1 x 10 x bar (20kg), rest 1 min, 1 x 5 x 50% WL (50kg), rest 1 min, then for your final warm up set, do as many reps as you plan on doing in your work set x 80% WL (80kg). Then rest 3 min and get to work. Each exercise should take you about 15-20 min to complete, so you'll only have time for 3-4 exercises per session.
You are still a teen and growing so forget cycling as your number one priority. Eat and grow my friend.
Resveratrol is a nutrient found in the skin of red grapes. A lot of athletes take resveratrol to increase stamina, athletic endurance and strength. It works for me, too. I drink a cocoa tea called CocoPure which contains resveratrol, green tea and pure cocoa. All three are nutrients that support heart health. Green tea can help to promote weight loss – it has thermogenic properties so it help to burn calories faster! You may also want to try a supplement like CoQ10 Matrix. This is another supplement I take. Intense training can deplete levels of CoQ10 (a vitamin-like nutrient) in the body. CoQ10 is required for energy production so taking a CoQ10 supplement can replenish the loss of CoQ10 and provide energy. Both are good.
