Strength Without Size

It depends you define "greatly." ;)

With any solid routine you should gain some size and strength, some are more geared toward one of the two though.

Working in low rep ranges would be the way to go, singles, doubles, triples, anything more would be getting in a different territory.


Note*: the size part is heavily dependent on food...for real:)
 
Like AJ said, low reps high weight. Stay in the 1-5 rep range. You can also gain size without gaining much strength, if you get into the higher rep ranges.
 
You can gain strength through a number of ways, some of which do not involve an increase in size:
1. better control of muscle activation (through central nervous system), sometimes referred to as the mind-body link
2. more efficient muscle support systems (lungs, circulatory system) to transport nutrients to the muscle
3. improved technique/form (not techinically making you stronger, but allowing you to lift more weight in a given movement)
4. stronger connective tissue (ligaments, tendons)
5. more efficient functioning of individual muslce fibres
6. mental concentration (again not necessarilly making you stronger, but letting your mind direct your muscles to contract maximally when you desire without reguard for psychological limitations due to lack of confidence or fear of injury).
All of the above do not require any increase in size.
7. increase in the thickness of individual muscle fibres
8. increase in the number of muscle fibres

Also a decrease in body fat can often offset an increase in muscle size to some extent and make you appear less thick or decrease measurements even though the muscle actually increases in size.
 
dswithers said:
You can gain strength through a number of ways, some of which do not involve an increase in size:
1. better control of muscle activation (through central nervous system), sometimes referred to as the mind-body link
2. more efficient muscle support systems (lungs, circulatory system) to transport nutrients to the muscle
3. improved technique/form (not techinically making you stronger, but allowing you to lift more weight in a given movement)
Click to expand...

I was going to say these. From my experience and what I've seen and read, the best way to get stronger without getting much bigger is to train the nervous system. And the best way I've noticed to do this is through speed, quick (controlled) lifts, and oly lifts.
 
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