just under 5’10 173lbs.
Having met I can verify there isn’t much to you at present but you are still pretty young. I would be surprised if you stayed reed thin over the next few years even without specific hypertrophy work.
In CFTS Charlie discusses establishing the desired body samotype. My suggestion would be to forget a target weight and follow a structured program where weights are a component of making you faster. Part of that will involve hypertrophy work and part max strength. Stay lean throughout and let the results come…be patient young Padawan 
a lot of the time people mess their bodies and the CNS up by trying to gain wieght. they think they need bigger arms, or bigger legs, pecs, or delts. and so they go about training those areas all the while negating the bodies ability to effectivly use those muscles as they should be used, they should be used as a whole with the body. the body is one unit and it can be dangerous breaking it up into bi tris pecs and whatevre else. train the body how it works. muscles dont work alone they work with others. even when training a given movement you should be aware of the antagonist muscle group because for an athlete to be profecient especially a power athlete antagonist muscles must relax at the same intensity and velocity of agonist muscles activating. fro example hip extension isnt just hip extension, its hip extension combined with coordinated deactivation of hip flexion or any other opposing movements.
I agree and thats why I only do 3 basic exercises, the squat, deadlift and bench press.
And thats it!!
thats not really what i was getting at and even though those are compound movements it doesnt insure that you do them the right way or that you are teaching the nervous system how to coordinate its paterns the right way. unless you really really really no how to squat, bench, and deadlift your probably just asking for hamstring and back problems. even if you dont have them you are limiting yourself and potential development. its more than a set of excercises its how you perform that excercise and im not talking about postion or form. most people lift the weight and try to just get it up but thats not effective athletic training.
James, care to elaborate a bit more on this?
first you must establish in your head that it is movement not muscle that must be trained for the betterment of athletic ability. many will agree but few put it into action becaue it is far more easy to do a curl than it is to do a vertical leap or squat with the proper motor patterns. training movements then becomes a matter of realizing the nature of given movements for example hip extension is not simply hip extension but hip extension AND the absents of opposing muscular forces. sprinting and all other power sports are for th emost part balistic. that means that a series of events occur which if done ideally do not oppose each other. for example, and a ruff example at that your hamstring fires your glutes fire your hamstring relaxes, your VMO fires, your glutes relax, your remaing quad fires, your quad relaxes, your calves fire. this is an example of a muscle sequence in which no opposing muscles are active concurrently. it is balistic and therefore dependent on feedforward processes, that means its preprogramed in you once you start the chain of events it cant be altered. this is why how you trian is so important so that come time to perform your muscles fire in a specific order at a specific time at the specific intensity. ill give you another example. ll get down into a love postion and hold the postion, front lower leg perpendicular to the floor, front leg at a 90 degree angle pulling into the ground with the hamstring rear leg lengthening at the hip flexor ball of foot of the rear leg driven directly into the ground. now the contracting muscle in this sequence for the front leg is the hamstring its contracting eccentrically but what i am concentrating on is the quad of the front leg is it relaxed because it should be. i can test this by putting my front foot on a smooth surface that if it were not for force being generated directly into the ground would cause my foot to slid forward (the quad is activated). what in sport does this mimic? when is it that one legs is atempting hip extension and the other knee extension? how do i want my muscles to activate when i run? i want them to fire like a fine german wrist watch one after the other no loss of force due to coactivation.
In my weight lifting regiment I incorporate something called slow-lifting. I do this with extremely heavy weights at low reps.
Slow-lifting basically means you lift the weight very, very slowly.
So for example if my max squat is 500 lbs I will do 3 sets of 490 lbs of 2 reps each, then I’ll do 3 sets of 485 of 3 rep…etc…etc
why…
Slow-lifting with very heavy weights allows you to become stronger without gaining bodyweight and keeping lactic acid buildup after the workout to a minimum.
Studies that looked at slowlifting found athletes could become 50% stronger then regular lifters.
I can tell you from personal experience that this is true.
And especially read this article:
Lifting TOO slow would increase the time under tension and ,therefore, would stimulate hypertrophy. Pavel recommends slower lifting, but low reps (1-5) and longer rest periods between sets (3-5 min.), keeping sets (volume) low to reduce TUT also. His Power to the People program calls for 2 sets of 5 reps in each exercise (2 exercises) up to 5 days/week.
The first article from your first link shows a study of 54 year old untrained individuals. How does this apply? It also includes a blurb saying:
“The researchers described the implications: “Slow weight training exercises train one to respond best when moving slow. Fast weight training exercises train athletes to respond best when moving fast. However, both forms of training improved performance better than no weight-training.””
The 2nd article is Barry Ross’s article. He is not an advocate of slow lifting. He advocates deadlifts and dropping the weight to the floor after each rep.
so is your goal to get strong or get fast, they are to completly different things. and it tends that if you train for strength you will eventually hamper speed, but if you train for speed and power you will NOT hamper strength ie strength is a byproduct of power training.
Dont just read the 1st article of the google link.
I have personally found that slow lifting improved my explosive running better as opposed to faster lifting. This sounds weird but it works
No, they are one and the same!!
Obviously you didnt read these 2 articles properly:
http://www.planetfieldhockey.com/PFH/Item-View-2201-57
You must get stronger in order to get faster.
Getting stronger without gaining bodyweight is the key to faster sprint times
How do you figure that slow reps are the key to strength without weight gain? I would have thought the opposite. Minimise TUT to minimise weight gain. Can you enlighten?
Forgot to add Pavel recommends lowering the deadlift fast, but under control and Barry Ross has his athletes drop the bar after the eccentric, so this greatly decreases TUT, minimizing hypertrophy increase.
you kno you cant rust everything you read buddy. im geussing, from your response that your relativly new to training. when you first start training anything will improve your times. hell i could get a novice to run faster by doing jumping jacks. if youve studied any sports science or had a background of expereicen you would know that strength is not the key to speed. it is power, rate of force production. and an increase in strength while keeping the same bodyweight does NOT decrease sprint times. a increase in POWER while keeping the same weight is beneficial to speed. if this were not the case then there would be a bunch of world class 165lb powerlifters running great sprint times and a bunch of world class sprinters unable to keep up because despite what you may believe not every great sprinter is squating 600 for reps like ben. what i think has happened is that you have read a few articles on the web, they seemed to make sense and so you adopted them as truth when in reality they are a psudoscience. you should be comended for reading and broadining your knowledge but dont take everything as truth and beware snake charmers and cure all sellsman.
I’ll tell you what Colbert, when the time is right I wil post youtube footage of my squat and also my 40 yards sprint time (electronically timed).
And keep in mind I dont do plyometrics nor a whole lot of running.
Then when I’ve posted it you can explain to me how I got so fast from just doing squats
I would argue that an increase in strength produces an increase in power at least from a weight lifting / explosive strength standpoint. For example, if you increase your squat from 400 to 500lbs, you will have increased power output using any weight (135 or 225 or 315). This can be seen using a tendo unit. Now does an increase in strength increase your elastic strength (top speed sprinting)? Possibly not. Agree?
I’d also argue that an increase in strength will improve your starting speed (30m dash). Sure, a sprinter may beat a powerlifter to 30m. Just because the sprinter is already fast to 30m doesn’t mean that he can’t get faster (to 30) by simply increasing his relative strength.
Hallelujah, finally someone who understands what I was trying to say.
I totally agree with you Mortac