what do you mean thats a good way not to put on muscle? I am training for strength and that is my focus. Should I not be doing that for strength increase? I am confused here. I thought to build strength you have to challange yourself every session
For strength you would do a lot of heavy weight and low reps. You might also do some sub-maximal work progressing up to maximal lifts. There is a lot more to it as well, but that is the core of it.
Your description sounds like training for some kind of sport. Something that requires speed, agility, very good balance and a lot of flexibility.
The point of this thread was really just so we don't get any more posts where people do a bunch of upper body machine isolation exercises and ask for advice on that. You can only say, "don't skip legs, and focus on compound free weight lifts" so many times.
I think it has worked too. Plus it helps the person wondering why they aren't growing. They get a simple answer, very quickly.