Building lean muscle for strength and endurance without bulking up: Advice wanted

dopemaster

dopemaster

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OK

So here are my stats:

30 year old man

6 foot 1

185 lbs

Skinny

Hyperflexible

I used to lift hardcore and I bulked up and built alot of bone mass. I still have alot of strength but due to my past drug use I am rather emaciated but still toned.

I want to get toned as fuck as well as stronger, faster and have more endurance. However I like being skinny so I do not want to put on much muscle mass.

Due to the sports I like to engage in I want to stay light on my feet and as far as how I look I want to be slim as possible but ripped.

I do not plan on using steroids but this is the only forum I could find about weightlifting. I do know alot about freeweights and calesthenics.

I took weighlifting I and II in both high school and college and before that I read books about it. I started lifting at 15 but over the last five years I have only done calestenics because I was strung out.

I am clean now and exercise helps me stay clean. My diet is very good. I eat alot of fruits and vegtables as well as only whole grain carbs and only lean meat. I also take a multivitamin, b100 complex and vitamin C megadose.

I have dislocated one elbow 3 times and the other once and I have a bad wrist. I still can use proper form though as I never lost much range of motion.


So anyways after being on opiates for ten years and the needle 5 I really want to get back into lifting and taking care of my body.

Any advice at all would be very much appreciated.
 
You'd probably help yourself if you specified what advice you're looking for exactly?

I would say be very careful. If you think you're very flexible, then you possibly have hypermobility, which means you need to be very careful in LIMITING your range of motion and NOT doing full-ROM weight training. Also, lots of eccentric (negative) training can help thicken the tendons. Unfortunately for you, the absolute best thing a hypermobile person can do is try to get as muscular as humanly possible - it tightens up the body, reduces injury, and takes much of the pressure off the loose joints.
 
The hyper flexibility is how I popped out my elbows but those where skateboarding injuries. I still want to longboard, snowboard, and ride vert. I never fall unless I do flip tricks.

So maybe I should just build up my arms and chest and keep my lower body lean?

I also have really broad shoulders so I have to buy shirts a size too large so it hangs down a bit past my belt.
 
Putting on mass is the result of a) training for mass and b) eating for mass.

So you can still train hard and heavy, and increase your strength/speed/power/coordination without actually adding much bulk, by simply not eating excessive calories.

So that means you SHOULD still train your legs hard and heavy! lol ;)
 
I remember that if you keep your weight so your reps are under 5 it only builds strength.

And I forget the numbers on endurance but I think its 12-15 reps.

Of course I will do the whole body.

I usually do bench press, squats, and hang cleans and then isolate.

I am a big fan of the curved barbell as it really works your arms.
 
dopemaster said:
I remember that if you keep your weight so your reps are under 5 it only builds strength.

And I forget the numbers on endurance but I think its 12-15 reps.

Of course I will do the whole body.

I usually do bench press, squats, and hang cleans and then isolate.

I am a big fan of the curved barbell as it really works your arms.
Click to expand...

Forget worrying about rep ranges and wanting to restrict muscle mass, just train and eat correctly, good diet, a decent base of compound exercises...

You will never end up a muscle bound monster..!! With the amount of AAS compounds, hGH, IGF-1, Insulin available nowadays how many people do you see that are really big? Maybe one in each gym if you are lucky, what does that tell you..!! Without performance enhancers you won't do shite, you'll look athletic or slightly muscular at best...
With AAS + hGH etc you might just end up with some decent size, if you are lucky, or you may end up a bloated mess..!!

Just train n eat.....
 
Dude DM Ill tell you what I did as I was in relatively the exact same situation and now my max is like 240 on the bench after a year or so of quitting. Drop out all your fatty fast food meals except for lunch and get some whey protein and creatine and take before about a 30-45 min workout. Hit all the main areas in your work outs and cut out obvious shit foods and drinks and you will be trim and hard imo. My gut is still a bit doughy I got the 4 pack but thats cus I drink like DEW on steroids.
 
The only thing to do if you want to properly "Build lean muscle for strength and endurance" is

a. to be on the plus-side of of caloric intake
b. train regularly

End of Story!

You'll inevitably "builk up" to some degree, but that just depends on how honest you are if you've a regular look into the mirror. Find a way that works for yourself, so you can train uninterrupted for as long as possible. That's it, as simple as it sounds.
 
Genetic Freak said:
You will never end up a muscle bound monster..!! With the amount of AAS compounds, hGH, IGF-1, Insulin available nowadays how many people do you see that are really big? Maybe one in each gym if you are lucky, what does that tell you..!!
Just train n eat.....
Click to expand...

I was wondering what the correlation is here. What is the relationship?
 
Genetic Freak said:
Large doses of AAS, hGH + insulin = huge gains..

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3354952/
Click to expand...

I found some really interesting stuff in there.. I am type one diabetic so insulin dependent (detemir and aspart) and and since I became ill with this, a strange as it sounds, may have had a really positive effect on my life.

I also think that since I have to consume sugar at regular small intervals while I work out and already have the insulin on board, this is why I seem to recover so much faster after a set.. I seem to be able to work out much faster than most of the others.. not that im all macho about it and trying to out do people.. I just seem to be able to walk from one station to another and back, sorta doing two stations at once, and do not seem to need to rest very little compared to other people I see lifting. It just seems natural to me as I seem to recover one muscle while I'm working on the other.. any thoughts on this?

Thanks for the link GF.
 
Last edited:
Thank you for the advice everyone.

I guess it sounds like I need a bit more carbs in my diet.

I usually eat mostly fruits, veggies, and lean meat and only a small amount of carbs.

I do only eat complex carbs.

Thanks once again. I think I got what I need to know now.
 
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