Strength vs Endurance???

[pebblesus]

Ok,
SO I like it when Cathe lets me know what weights she uses. Im very close to her body type and so I know what to grab myself, depending on what she uses.
My question is this: my shoulders are huge, I don't want them to get any bigger (at least not until my bi's & tri's catch up), but I can't lift all the same weights as Cathe so I know that I can still get a little STRONGER. So I'd like to get more strength in my shoulders, is this even possible without them getitng any bigger?
Should I not lift such heavy weights and do more ENDURANCE trainging for them?
Input appreciated

 

[Fit_mommy]

I know there is a weight % and rep range that emphasises strength gains over muscle growth but off the top of my head I'm not sure what it is. I hope someone else can help with that.

That being said, going with light weight/high reps (endurace) would probably be the the most sure fire way to not gain anymore size in your shoulders.

Good luck!

 

[kathryn]

For mostly strength with less growth, a rep range of 4-6 reps, longer breaks between sets (90 seconds to 3 minutes), and NOT going to failure on most sets is what the author of the "Encyclopedia of Muscle and Strength" recommends.

Rep ranges of 10-12, with shorter rests and going to failure on most sets work better for growth.