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Increasing Strength without Increasing Mass

Question: I was just browsing the web looking for information on strength training and women, and fortunately found your site. I have been involved in martial arts for nearly 2 yrs (Brazilian Jiu-Jitsu) and although my cardio and flexibility is great, I lack upper body strength. I started weight training, but am concerned about bulking up. How can I train intensely to get substantially more strength without increasing mass/size? Thank you, KS

Answer: KS, Find a weight that you can do 20 reps with good form for each exercise. That will strengthen your muscles without adding bulk. In addition, since you're a woman, it will be much harder for you to add upper body muscle mass, as compared to a man.

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