I’m trying to get as strong as possible at around the 150 lb mark. I’m somewhat injury prone, and my knees and back can’t handle more weight due to the demands I place on them. I’m a short volleyball player, so I need to jump 40 inches repeatedly, and do all the related training as well which is hard on the body.
What would be my best bet on improving strength without too much hypertrophy? I am guessing at least some on here have faced this problem while trying to maintain a weight class in power lifting.
I can squat just under 400, deadlift much less than that after having a back injury for six months. I’m not entirely sure how much I can bench, as it hasn’t been a training priority for a long time due to my scapula being too weak and it causing a serious injury to my shoulder.
So, I took a long time off training chest and stretched it instead which worked great. I have started training it again in the last few months, but I am still being careful with various machines and occasional free weights. I can do 70 lbs on the dumbells.
I have single digit body fat of around 6-7%, and trying to work it down to below 5%.