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

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Old 01-19-2009, 10:39 PM   #1
Aw Yong Yi Xiang
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How do i get stronger but not bigger?

Hey guys, how can i increase my plates but not my weight?

Because here's my situation, i have an imbalance, my lower body is alot stronger and bigger than my upper body. So, i need to stop my muscular growth of my lower body so that my upper body can catch up(as my upper body is skinny), because i don't want to get too bulky(overall) as it'll restrict my movements and i think my lower body is too thick.

But i don't want to stop doing squats and deadlifts, in fact, i want to improve them while keep my lower body in the same size.

Any tips on how can i do this? thanks.

Or do you guys think that a thick lower body is okay in terms of ''overall fitness'' and movements?

Last edited by Aw Yong Yi Xiang; 01-19-2009 at 10:42 PM..
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Old 01-19-2009, 11:45 PM   #2
Gavin Harrison
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Re: How do i get stronger but not bigger?

Is having heavier legs hindering your performance in some way? If you just do more heavy upper body stuff and keep your lower body stuff the same or slightly lower the volume, your upper body will catch up. You will need to bench press, row, press, chin, dip, roughly in order of importance to increase the size/strength of your upper body.

Squats and deads are the best for getting mass on your whole body, so I would keep those about the same. Also, eat, or course.
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Old 01-20-2009, 12:50 AM   #3
Shawn Casey
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Re: How do i get stronger but not bigger?

Zone and crossfit.

What do you mean by alot stronger. Your lower body should be alot stronger anyway. Let's see some numbers.
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Old 01-20-2009, 01:15 AM   #4
Blair Robert Lowe
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Re: How do i get stronger but not bigger?

Go for low reps, high loads for the lower body and focus on more pullups and dips, upper body exercises. CrossFit kinda takes care of this in itself.

A heavy lower body could hinder bodyweight exercises.
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Old 01-20-2009, 05:09 AM   #5
George Mounce
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Re: How do i get stronger but not bigger?

Stronger but not bigger? Don't eat as much.
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Old 01-20-2009, 06:12 AM   #6
Artem Sivak
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Re: How do i get stronger but not bigger?

Eventually you will reach a point where without eating a lot more you will not get stronger. So if you have not reached this point yet, you can just increase your upper body work.

Normally, your body will equalize on its own.
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Old 01-20-2009, 06:17 AM   #7
Christopher Day
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Re: How do i get stronger but not bigger?

Quote:
Originally Posted by Aw Yong Yi Xiang View Post
Hey guys, how can i increase my plates but not my weight?

Because here's my situation, i have an imbalance, my lower body is alot stronger and bigger than my upper body. So, i need to stop my muscular growth of my lower body so that my upper body can catch up(as my upper body is skinny), because i don't want to get too bulky(overall) as it'll restrict my movements and i think my lower body is too thick.

But i don't want to stop doing squats and deadlifts, in fact, i want to improve them while keep my lower body in the same size.

Any tips on how can i do this? thanks.

Or do you guys think that a thick lower body is okay in terms of ''overall fitness'' and movements?
Continue squatting and deadlifting frequently and as heavy as you can, but keep reps to under 5 per set. Make sure that you work your upper body heavy and often as well, using all of the big compound movements: clean, press/jerk, bench press, pull-ups, bent-over rows.

Don't stop eating and your body will naturally correct it's imbalance. You need to keep the squat and deadlift in order to promote the necessary hormonal response for growth.
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Old 01-20-2009, 08:39 AM   #8
Steven Low
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Re: How do i get stronger but not bigger?

Quote:
Originally Posted by George Mounce View Post
Stronger but not bigger? Don't eat as much.
Winner.

1. Eat the same.
2. Lift <5 RM.
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Old 01-20-2009, 09:28 AM   #9
Justin McGinley
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Re: How do i get stronger but not bigger?

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Originally Posted by George Mounce View Post
Stronger but not bigger? Don't eat as much.
/end thread.

(edit: Hah, Jay beat me to it)
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Old 01-20-2009, 10:39 AM   #10
Phillip Garrison
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Re: How do i get stronger but not bigger?

Quote:
Originally Posted by Aw Yong Yi Xiang View Post
Hey guys, how can i increase my plates but not my weight?

Because here's my situation, i have an imbalance, my lower body is alot stronger and bigger than my upper body. So, i need to stop my muscular growth of my lower body so that my upper body can catch up(as my upper body is skinny), because i don't want to get too bulky(overall) as it'll restrict my movements and i think my lower body is too thick.

But i don't want to stop doing squats and deadlifts, in fact, i want to improve them while keep my lower body in the same size.

Any tips on how can i do this? thanks.

Or do you guys think that a thick lower body is okay in terms of ''overall fitness'' and movements?
It's easy don't eat more than you already do
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