I know it is possible to have little muscle and get very strong.
I understood that to achieve this you need neural adaptation, therefore low reps, high weight.
I never do more than 5 reps, usually 5's 3's or singles. Yet my experience is i never get stronger if i don't eat an excess of calories.
Is it possible for me to get stronger, while maintaining weight and only doing 2 lifting sessions a week.
(Need to maintain weight for competition and cant really get in more than 2 sessions because it hinders my other training too much, I could perhaps spread the training out over daily lighter sessions if frequency is the missing link here)