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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 02-17-2011, 10:09 PM   #1
Joss Delage
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Gaining "wiry" strength

All,

What is the difference between "wiry" strength and the more bulky type? In his book & on his site, Tim Ferriss seems to suggest that training to failure using 5 reps at 60%-to-80% max will create mass+strength. On the other hand, using smaller number of reps at a higher % of max, and not go to failure, will yield wiry strength.

What do people think?

Thanks,

JD
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Old 02-17-2011, 11:10 PM   #2
Zach S
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Re: Gaining "wiry" strength

I think Ferriss is a joke.

Read some stuff by Pavel Tsatsouline if you want to gain maximal strength without muscle mass.
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Old 02-17-2011, 11:38 PM   #3
Joss Delage
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Re: Gaining "wiry" strength

OK, but my point in posting the question here is to get people's opinion & experience.
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Old 02-18-2011, 02:00 AM   #4
Ian Nigh
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Re: Gaining "wiry" strength

If you want to train for strength without gaining too much mass I recommend sticking to 3 rep and 1 rep max efforts in the basic lifts (squat, dead, press, clean, snatch) for 5 or 7 sets, before your regular crossfit WOD. Try to add weight every workout and give it your best effort.
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Old 02-18-2011, 08:27 AM   #5
Jason Wallis
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Re: Gaining "wiry" strength

I think people make things more complicated than they need to be. If you want to get stronger, lift progressively heavier stuff. If you want to get bigger, eat more. EVERY single strength and/or mass building program on the planet revolves around those two principles.
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Old 02-18-2011, 08:42 AM   #6
John W McCullough
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Re: Gaining "wiry" strength

Hey Joss, I think 'wiry strength' has nothing to do with a type of strength but is just referring to someone as wiry and strong for their size. I think if someone can lift X% of bodyweight in a lift, great; if they can lift X lbs., that's great too. I personally would be offended if called wiry though (there's a possiblity that I am )
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Old 02-18-2011, 09:38 AM   #7
James Yates
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Re: Gaining "wiry" strength

Quote:
Originally Posted by Joss Delage View Post
All,

What is the difference between "wiry" strength and the more bulky type? In his book & on his site, Tim Ferriss seems to suggest that training to failure using 5 reps at 60%-to-80% max will create mass+strength. On the other hand, using smaller number of reps at a higher % of max, and not go to failure, will yield wiry strength.

What do people think?

Thanks,

JD
Generally, training for bulk is very specific unless you are genetically gifted... roughly 10 reps per set, multiple sets, eat a lot.

Reps at 5 and under (still multiple sets) may add to bulk, but will do a lot more for your ability to reach your strength potential-your mind learns to trigger your muscles efficiently and forcefully.

Reps at 15 and over probably won't do much for bulk, but will start to improve muscular endurance more-the ability to repeat an action again and again.

By wiry strength, it sounds as if you are talking about functional strength without getting bigger... stick to compound lifts as heavy as you can handle for few reps and some long sets for endurance. Use appropriate weights. Don't neglect the 8-12 rep range completely, just don't concentrate on it.
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Old 02-18-2011, 09:51 AM   #8
Chris Mason
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Re: Gaining "wiry" strength

Size is controlled by training style and caloric intake.

Training with low repetitions, 3 or less, and not consuming an excess of calories will promote increased strength with very little hypertrophy.

'Wiry' strength is merely CNS optimization.
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Old 02-18-2011, 10:09 AM   #9
Rebecca Roth
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Re: Gaining "wiry" strength

WFS - http://www.mensjournal.com/wp-conten...icture-211.jpg
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Old 02-18-2011, 01:29 PM   #10
Joss Delage
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Re: Gaining "wiry" strength

Very interesting, thanks.
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