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)
[quote]Jarvan wrote:
OP, if you find that you can’t get stronger without eating excess calories, it means your workouts aren’t conducive to strength gain.
Plus, minimizing that to just two workouts in 7 days… that’s another huge challenge.
[/quote]
Are you saying i should do even lower reps/heavier weights than 5’s?
Like only singles and tripples?
Most importantly, what is your programming like? As others mentioned, it is a challenge to increase strength under these conditions, so your programming needs to be spot-on. A 2-day Texas Method setup might work (e.g. volume Monday, intensity Thursday), but recovery might be difficult depending on your sport.
Or something like this which I just stole from another forum:
[quote]Respeezy wrote:
Is it possible for me to get stronger, while maintaining weight and only doing 2 lifting sessions a week.
[/quote]
If you’re a beginner/otherwise not lifting very heavy weight or fat and don’t carry a lot of lean mass relative to total body weight, then yes.[/quote]