Where to go from here? Muscle maintenance.
JulieSHelms
Posts: 821 Member
Quick history: I'm female, 50, 5'8", and lost 132 lbs over the last 2 years (300 to 168). I started weight training 10 months ago and have been in a caloric deficit the whole time (~1200/day). I'm just now starting to transition to maintenance (~1450 x 1 month) as I get through the last 5 lbs very slowly. I'm guessing maintenance will be ~1800 cal.
I work out at least 6 days/week. Long cardio (30 min) 2x, HIIT cardio 1-2x, and just a warm-up cardio (10 min) 3x. For strength training, I rotate around the muscle groups every day, doing each about once a week--legs/shoulders, chest/triceps, back/biceps, and abs twice. I lift as heavy as I can to just barely make 3x10 reps for about 4 exercises on each body part. I use dumbbells, cables, and a few machines for my legs.
My concern is that my arms and shoulders are as 'muscle-y' looking as I want them to get. I don't mind getting stronger, but don't want them any larger. I didn't actually expect to build muscle on such a deficit, but it appears I did--my upper body was especially weak to start with (shoulders the worst). But now that I'm increasing calories--won't this get even more pronounced? I attached a pic--I know this is all a personal preference aesthetic thing, but I'm where I want to be. Please ignore batwings--I am 50--yuck! :-)
I actually spend more time and effort on my legs (lots of squats) and abs, but there is still a layer of subcutaneous fat hiding whatever muscle development is there. My upper body lost the weight first and actually got to bones (ribs, collarbones) the fastest. People are telling me now to stop losing, I look too skinny--but it's just that upper body boniness showing, as I secretly tuck my tummy and thigh excess into my clothes. So maybe this plays into the aesthetic of how my arms look.
Anyway, where do I go from here? I really enjoy the weights, but want to modify so as not to add any bulk. But I don't know if I should change amount of weight lifted, # of reps, type of lifting, etc...
Before and after overall from a few pounds ago:
I work out at least 6 days/week. Long cardio (30 min) 2x, HIIT cardio 1-2x, and just a warm-up cardio (10 min) 3x. For strength training, I rotate around the muscle groups every day, doing each about once a week--legs/shoulders, chest/triceps, back/biceps, and abs twice. I lift as heavy as I can to just barely make 3x10 reps for about 4 exercises on each body part. I use dumbbells, cables, and a few machines for my legs.
My concern is that my arms and shoulders are as 'muscle-y' looking as I want them to get. I don't mind getting stronger, but don't want them any larger. I didn't actually expect to build muscle on such a deficit, but it appears I did--my upper body was especially weak to start with (shoulders the worst). But now that I'm increasing calories--won't this get even more pronounced? I attached a pic--I know this is all a personal preference aesthetic thing, but I'm where I want to be. Please ignore batwings--I am 50--yuck! :-)
I actually spend more time and effort on my legs (lots of squats) and abs, but there is still a layer of subcutaneous fat hiding whatever muscle development is there. My upper body lost the weight first and actually got to bones (ribs, collarbones) the fastest. People are telling me now to stop losing, I look too skinny--but it's just that upper body boniness showing, as I secretly tuck my tummy and thigh excess into my clothes. So maybe this plays into the aesthetic of how my arms look.
Anyway, where do I go from here? I really enjoy the weights, but want to modify so as not to add any bulk. But I don't know if I should change amount of weight lifted, # of reps, type of lifting, etc...
Before and after overall from a few pounds ago:
1
Replies
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Congratulations on the weight loss! You've done really well!
For your goal, I would continue to do the upper body exercises using the same weights/reps. If you don't use progressive resistance (progressive meaning adding weight/reps/sets) you should be good.2 -
Congratulations on the weight loss! You've done really well!
For your goal, I would continue to do the upper body exercises using the same weights/reps. If you don't use progressive resistance (progressive meaning adding weight/reps/sets) you should be good.
First of all- congrats on your weight loss! That's an amazing accomplishment!
Second, I agree with what jemhh said.
Keep up the great work!2 -
You could keep it the same, or switch to a more strength-based program, but don't lift progressively. Just get to where you are comfortable and maintain.2
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DancingMoosie wrote: »You could keep it the same, or switch to a more strength-based program, but don't lift progressively. Just get to where you are comfortable and maintain.
Can you suggest a particular strength program that doesn't bulk (and I don't have access to barbells)?0 -
Bulking only comes from calorie surplus and lifting progressively. As for a program, I always recommend stronglifts 5x5 to start with, but there are many other beginner programs.0
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Congrats on your success! You look great. I have similar stats to you. I don't think you've bulked up or increased muscle mass much. You've lost a lot of fat so your muscles are more visible and you've gained strength. leaned out A LOT in the neck and shoulders. (Yes, based on that, some people might say you are too skinny, etc, but they actually have no idea what they are talking about and the overall state of your body.) I would say to keep doing what you're doing and you'll be just fine. It's very very difficult for women our age to add massive muscle. Dumbbells, cables, & machines are all great. Barbells won't make you bulk any more or less than other methods. I follow the basic structure of stronglift 5x5 but I've had to modify it for my equipment, recovery cycle, etc. There are also several books in the New Rules of Lifting series that you might enjoy because they use a variety of equipment and exercises.. These can be obtained used online, very inexpensively (NROL for women, NROL for life). Also check out the Recomposition thread in the Maintenance forum for links to several programs.2
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Wow, you look great!1
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JulieSHelms wrote: »DancingMoosie wrote: »You could keep it the same, or switch to a more strength-based program, but don't lift progressively. Just get to where you are comfortable and maintain.
Can you suggest a particular strength program that doesn't bulk (and I don't have access to barbells)?
If you like where you are now, why not just keep doing what you are now doing?0 -
Congratulations and keep on going. I agree with above posters.1
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Need2Exerc1se wrote: »JulieSHelms wrote: »DancingMoosie wrote: »You could keep it the same, or switch to a more strength-based program, but don't lift progressively. Just get to where you are comfortable and maintain.
Can you suggest a particular strength program that doesn't bulk (and I don't have access to barbells)?
If you like where you are now, why not just keep doing what you are now doing?
Because I'm starting to increase calories as I go into maintenance (1200 up to 1800) so I was afraid I might start gaining in muscle mass.0 -
JulieSHelms wrote: »Need2Exerc1se wrote: »JulieSHelms wrote: »DancingMoosie wrote: »You could keep it the same, or switch to a more strength-based program, but don't lift progressively. Just get to where you are comfortable and maintain.
Can you suggest a particular strength program that doesn't bulk (and I don't have access to barbells)?
If you like where you are now, why not just keep doing what you are now doing?
Because I'm starting to increase calories as I go into maintenance (1200 up to 1800) so I was afraid I might start gaining in muscle mass.
No you won't gain any muscle mass unless u INCREASE reps and/or weight so use the same weight n rep n u will be fine.
BTW, CONGRATS!1
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