I read t-nation articles all the time, but this is the first time posting here.
FYI, from past experience, this will probably create all kinds of angst. I’m not a troll, I’m genuinely seeking help!
I go to the gym because a) I want to get stronger, b)I want to fix some injuries and c)I want to future proof myself against future injuries.
The problem is that I want to get stronger, while NOT putting on any muscle. In fact, I would prefer to lose some.
Some people are hard gainers, I seem to be an easy gainer. Before any comments come in about skinny guys wanting to keep their abs, I’m 188cm tall and currently 105kg (6’3" and about 230 pounds). My body fat would be around 15%. Yes, in a perfect world I’d be sub 10% body fat, but I like food. I’m definitely not a fattie though. I mostly train compound exercises (deadlift and press mostly), no machines and no isolation stuff.
So why lose weight? My main sport is whitewater kayaking. I also rock climb and mountain bike. For all these sports too much weight makes things harder. Rock climbing is obvious, more weight to drag up the cliff, but even kayaking I hit a lot more rocks, just because I’m sitting low in the water.
Therefore I want to lose weight. But I also want to get stronger. And I know those two things don’t go together.
Therefore, to me it seems I need to train like a weight class restricted athlete. However, I’m struggling to find info that helps me!
I’m thinking that one work set of 5 reps a week for my main lifts is going to minimise any muscle growth. However, if I do that, is that enough work to continue to build strength?
Any other suggestions for loads, reps, sets, etc?
This is a serious question and I’ve been trying to find an answer to it for quite some time.
I’m nearly 38 by the way.