Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.
A common protocol for building size and strength is 5x5 however; this set-rep scheme can be dropped to 2-3 sets to lower the muscle-building potential. Lowering the volume and focusing on bar speed will have a better training effect for improving strength and explosive power rather than muscle growth. Also, your training frequency will drop from the traditional 4-5 times a week for bodybuilding to 1-3 times a week for strength training depending on the time of year.
The Speed Conditioning Workout>>>