QUESTION: “i purchased your program last year and my training has been on and off, but i’ve seem some great result following your program!
i couldn’t even touch the rim before, but now i can dunk it with a tennis ball lol
i’m currently 5’8 , 157lbs, squatting and deadlifting more than 1.5 times my bodyweight

however, from watching all these dunkers that are the same height as me, i’m noticing that all these dunkers are lighter and leaner than me
i feel like i need to lose more weight, get leaner. also i don’t see any dunkers that are bulky and muscular at the same height as me
so i’ve been doing some research on how to gain strength and power without gaining weight or size.
and i have come to the conclusion that i need to cut down my volume and do low rep/high intensity training like westside barbell style.
cut down any volume work like 5×5 or any hypertrophy volume work like 3×8-10 of whatever
and only do dynamic effort (speed work) of squat,deadlift, and olympic lift on Monday
and on Friday, set a PR for squat and deadlift with 1-3 rep range
also hopefully one day i want to compete in powerlifting or olympic lifting under 150lbs weight class
i want to be the most pound for pound strongest and explosive athlete that i can be
how should i go about achieving this goal?? is westside barbell style (1-3rm heavy weight + some dynamic speed work) the right way to do it?”

ANSWER: “Ok, I’m all for getting lean. Every athlete should try to do that.

But as far as muscle size, I don’t think it’s a good idea to try to force yourself into a mold that you do not fit genetically. Muscle size is influenced much more by genetics and nutrition than by how many reps you do per set. It is entirely possible for one person to get big doing sets of 3 and another person to not grow doing sets of 10. Those rep ranges are only theoretical. As far as programming, do whatever makes you stronger. That could be 1×20, 5×5, 6×1 or whatever. If you want to control your bulk, do it with nutrition. The problem you might run into is that restricting your muscle growth might also restrict strength gain.

There’s a certain level of size that you personally wouldneed to squat 500 lbs. Someone else may not need the same size to do so, but that doesn’t mean you should try to make your body into that person’s body. I really think that’s fighting an uphill battle that you can’t win. So my recommendation is to first get lean through clean eating. Once you’re 10% body fat or less, don’t worry about adding some muscle as you get stronger. If it’s necessary, it’s necessary. Do whatever lifting and whatever eating allow you to get stronger and let your size end up where it ends up.”