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If you don't want to put on size steer away from higher hypertrophy reps and just focus on strength. 5x3 or 5x5 will do the job. It'll make you stronger, which is your goal and you're unlikely to put on significant mass unless you up you're eating too. Do a 8-12 week period and see how you feel at the end of it?
Yukirin
yoshy
Back in the gym today and looking for advice. I'm familiar with 5x5 and lifting for strength gains, but am looking to adapt that kind of simple routine (I like how time efficient it is, and compound lifts are fun) towards muscular endurance. I don't want to gain any mass really (a little wouldn't hurt too much), I want to train my muscles so I can support myself better in running and cycling.
I'm hoping it's as simple as drop the weight and make it 5x10/15 (5 sets of 10/15 reps)...