New to lifting
Fivefootcaloriecounter
Posts: 123 Member
Always been a cardio bunny obsessed with the scale , trying a different approach and trying weights and measuring self ...... I worry I will bulk though
1
Replies
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Don't worry, you won't. Even under optimum conditions (eating at a surplus, nutrition on point, following a progressive heavy lifting programme), it is not easy for women to gain a lot of muscle.4
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Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
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Bulking means eating above maintenance. If you don't eat above maintenance, you aren't bulking. And even if you do eat above maintenance, it takes a long time and a lot of work for women to build an appreciable amount of muscle. The women you see who have a solid muscle base have built it on purpose. They didn't build it on accident.2
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If it was that easy to bulk... It isn't
Don't be afraid to lift.3 -
gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
All this does is prevent the OP from maximizing strength gains. Even at lower reps/higher weight, the OP wouldn't bulk.
And even if she did gain muscle, she would end up leaner.
OP, if you aren't taking steroids, it's a non issue. If you feel you look bulkier, it's probably because your body fat is getting pretty low.
Best advice, get on a structure program: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p14 -
gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
That's exactly backwards. But that's ok. It's a common misconception.
High weight low reps is the best way to stay lean. High reps is how you "build a pump"4 -
stanmann571 wrote: »gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
That's exactly backwards. But that's ok. It's a common misconception.
High weight low reps is the best way to stay lean. High reps is how you "build a pump"
Judging by your profile pic I would dare to say you are military or ex-military which kind of shocks me you think low reps keeps you lean. How does the military train? High intensity, minimal rest maximum reps. Navy Seal standards in two minutes. Pushups 80-100, Sit-ups 80-100, Pull-ups 15-20.
Army Rangers minimum requirements :49 push-ups, 59 sit-ups, 5 mile run in 40 minutes or less.
The higher rep range will keep you lean and build strong lean muscles. Compare a Cross Fit athlete to a body builder. Cross fit is as many reps as possible in a short time with minimal rest.
Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range.
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gearhead426hemi wrote: »stanmann571 wrote: »gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
That's exactly backwards. But that's ok. It's a common misconception.
High weight low reps is the best way to stay lean. High reps is how you "build a pump"
Judging by your profile pic I would dare to say you are military or ex-military which kind of shocks me you think low reps keeps you lean. How does the military train? High intensity, minimal rest maximum reps. Navy Seal standards in two minutes. Pushups 80-100, Sit-ups 80-100, Pull-ups 15-20.
Army Rangers minimum requirements :49 push-ups, 59 sit-ups, 5 mile run in 40 minutes or less.
The higher rep range will keep you lean and build strong lean muscles. Compare a Cross Fit athlete to a body builder. Cross fit is as many reps as possible in a short time with minimal rest.
Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range.
Just to clarify.. what mostly keeps someone lean or bulks them up is caloric intake. While rep ranges can have an effect on muscle building, it is not so black and white as "high vs low rep" as strength (in low rep ranges) has a part in muscle building too.
Bodybuilders typically use higher rep (hypertrophy) and caloric surplus cycles (bulking) to build their bodies.
Also some CrossFit athletes can look fairly bulky too.. especially if they are training and eating more.
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I've been lifting for 4 years-ish. I'm a size smaller...but I am about 10lbs heavier. So if I'm smaller...I'm less "bulky."2
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gearhead426hemi wrote: »stanmann571 wrote: »gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
That's exactly backwards. But that's ok. It's a common misconception.
High weight low reps is the best way to stay lean. High reps is how you "build a pump"
Judging by your profile pic I would dare to say you are military or ex-military which kind of shocks me you think low reps keeps you lean. How does the military train? High intensity, minimal rest maximum reps. Navy Seal standards in two minutes. Pushups 80-100, Sit-ups 80-100, Pull-ups 15-20.
Army Rangers minimum requirements :49 push-ups, 59 sit-ups, 5 mile run in 40 minutes or less.
The higher rep range will keep you lean and build strong lean muscles. Compare a Cross Fit athlete to a body builder. Cross fit is as many reps as possible in a short time with minimal rest.
Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range.
And yes, when you increase the rep range to 40-50 per set it's now aerobic or at least ballistic training.
What you want to do is compare a powerlifter to a body builder, Since we're talking about lifting heavy. and low reps.
but 3x15/ or 4x12 is what bodybuilders do. Which is considered "high rep".
Does this young lady look super bulky?
138 lbs
198 lb bench press
408 lb squat
385 lb Deadlift
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stanmann571 wrote: »gearhead426hemi wrote: »stanmann571 wrote: »gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
That's exactly backwards. But that's ok. It's a common misconception.
High weight low reps is the best way to stay lean. High reps is how you "build a pump"
Judging by your profile pic I would dare to say you are military or ex-military which kind of shocks me you think low reps keeps you lean. How does the military train? High intensity, minimal rest maximum reps. Navy Seal standards in two minutes. Pushups 80-100, Sit-ups 80-100, Pull-ups 15-20.
Army Rangers minimum requirements :49 push-ups, 59 sit-ups, 5 mile run in 40 minutes or less.
The higher rep range will keep you lean and build strong lean muscles. Compare a Cross Fit athlete to a body builder. Cross fit is as many reps as possible in a short time with minimal rest.
Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range.
And yes, when you increase the rep range to 40-50 per set it's now aerobic or at least ballistic training.
What you want to do is compare a powerlifter to a body builder, Since we're talking about lifting heavy. and low reps.
but 3x15/ or 4x12 is what bodybuilders do. Which is considered "high rep".
Does this young lady look super bulky?
138 lbs
198 lb bench press
408 lb squat
385 lb Deadlift
High reps low weight- leads to more lean body
Low reps high weight- leads to bulk.
It’s not hard. It’s science. But lean and bulk aren’t just associated with the weights you lift or the cardio you do. Lean bodies are made in the kitchen. Bulked bodies are made in the kitchen. Proper sleep is also a factor.
Let’s not over simplify this with a broad stroke of a pen!8 -
Good for you! I think weight-lifting is the real secret to changing body shape for the better. I am also lifting and while the scale has not gone down as much as I'd like (muscle weighs more than fat) I have really noticed a change in how my clothes fit. Take pics to keep yourself motivated!0
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stanmann571 wrote: »gearhead426hemi wrote: »stanmann571 wrote: »gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
That's exactly backwards. But that's ok. It's a common misconception.
High weight low reps is the best way to stay lean. High reps is how you "build a pump"
Judging by your profile pic I would dare to say you are military or ex-military which kind of shocks me you think low reps keeps you lean. How does the military train? High intensity, minimal rest maximum reps. Navy Seal standards in two minutes. Pushups 80-100, Sit-ups 80-100, Pull-ups 15-20.
Army Rangers minimum requirements :49 push-ups, 59 sit-ups, 5 mile run in 40 minutes or less.
The higher rep range will keep you lean and build strong lean muscles. Compare a Cross Fit athlete to a body builder. Cross fit is as many reps as possible in a short time with minimal rest.
Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range.
And yes, when you increase the rep range to 40-50 per set it's now aerobic or at least ballistic training.
What you want to do is compare a powerlifter to a body builder, Since we're talking about lifting heavy. and low reps.
but 3x15/ or 4x12 is what bodybuilders do. Which is considered "high rep".
Does this young lady look super bulky?
138 lbs
198 lb bench press
408 lb squat
385 lb Deadlift
I guess I should have clarified what I consider high reps for my response. High reps for me means 20-25 reps 4 sets is always a minimum. What is considered high reps has really changed over the passed few years.
I can't see the pic you posted. I know my uncle who was a Navy Seal is 6' 195 lbs and you wouldn't know it by looking at him but he is strong as an ox. Even at almost 60 years old he can rep over 50 pushups without stopping. He is religious about reps until failure. He is still super lean and can out lift most guys I have ever worked out with. I know there isn't a one size fits all diet or workout but from my experience higher reps has always kept me leaner. When my wife joined me for workouts she lost 20 pounds in 3 months. We stuck with 20-25 reps for every workout.3 -
gearhead426hemi wrote: »stanmann571 wrote: »gearhead426hemi wrote: »stanmann571 wrote: »gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
That's exactly backwards. But that's ok. It's a common misconception.
High weight low reps is the best way to stay lean. High reps is how you "build a pump"
Judging by your profile pic I would dare to say you are military or ex-military which kind of shocks me you think low reps keeps you lean. How does the military train? High intensity, minimal rest maximum reps. Navy Seal standards in two minutes. Pushups 80-100, Sit-ups 80-100, Pull-ups 15-20.
Army Rangers minimum requirements :49 push-ups, 59 sit-ups, 5 mile run in 40 minutes or less.
The higher rep range will keep you lean and build strong lean muscles. Compare a Cross Fit athlete to a body builder. Cross fit is as many reps as possible in a short time with minimal rest.
Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range.
And yes, when you increase the rep range to 40-50 per set it's now aerobic or at least ballistic training.
What you want to do is compare a powerlifter to a body builder, Since we're talking about lifting heavy. and low reps.
but 3x15/ or 4x12 is what bodybuilders do. Which is considered "high rep".
Does this young lady look super bulky?
138 lbs
198 lb bench press
408 lb squat
385 lb Deadlift
I guess I should have clarified what I consider high reps for my response. High reps for me means 20-25 reps 4 sets is always a minimum. What is considered high reps has really changed over the passed few years.
I can't see the pic you posted. I know my uncle who was a Navy Seal is 6' 195 lbs and you wouldn't know it by looking at him but he is strong as an ox. Even at almost 60 years old he can rep over 50 pushups without stopping. He is religious about reps until failure. He is still super lean and can out lift most guys I have ever worked out with. I know there isn't a one size fits all diet or workout but from my experience higher reps has always kept me leaner. When my wife joined me for workouts she lost 20 pounds in 3 months. We stuck with 20-25 reps for every workout.
NO, what is considered high reps hasn't changed since before I was born. 15 has always been high 3-5 has always been low.
I'm glad what you're doing is working for you, but 20-25 reps by 4+ sets isn't considered strength training it's considered endurance training. doing 100+ reps per exercise per session isn't conducive to building strength, but it's great for endurance.
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Fivefootcaloriecounter wrote: »Always been a cardio bunny obsessed with the scale , trying a different approach and trying weights and measuring self ...... I worry I will bulk though
not going to happen2 -
Fivefootcaloriecounter wrote: »Always been a cardio bunny obsessed with the scale , trying a different approach and trying weights and measuring self ...... I worry I will bulk though
do you have any idea how much work it is for a woman to put on muscle?? doing everything right a woman is fortunate to put on 1/2 to 1lb muscle per month - and that is under optimal conditions. you have nothing to worry about.2 -
gearhead426hemi wrote: »Focus on higher reps with light weight and that will keep you lean and still build strength. As Nony_Mouse stated above it is hard for women to gain bulk so you should be fine. Best of luck!
That isn't how it works.
Strength gains are maximized with lower reps (3-5) while hypertrophy (muscle building) is maximized with higher reps (8-12). That said, women see greater benefits than men from increased overall training volume, making the 10-15 rep range ideal for muscle building in women.
Increased reps beyond this results in diminishing returns, both in terms of strength and hypertrophy, and the exercise becomes more aerobic with the benefits being more endurance based which doesn't typically fit any of the goals associated with strength traning/weight lifting.
If a woman wants to optimize her strength gains without building too much muscle size, she'd be better served by low reps with more weight.
All that said, looking lean will be determined by muscle size and amount of fat on the body, both of which are determined largely by caloric intake. To get lean by losing fat, a caloric deficit is required. To build muscle (which enhances the "lean" appearance due to the firmness and density of muscle tissue compared to fat) a caloric surplus is required (a notable exception to this is that new lifters can experience "newbie gains" in a slight to moderate deficit but only to a limited extent).
And with all of THAT said, it's extremely difficult for a woman to build so much muscle that people think she looks bulky with muscle. It will not happen on accident.6 -
https://bretcontreras.com/how-to-attain-a-slender-look-like-jessica-alba-zoe-saldana/My primary advice to ladies seeking the “slender model look,” however, is the following:
Wait until you start getting “bulky” or “overly muscular” until you decide to switch up your training.
Start off training just like other fit women. Wait til you get too bulky to admonish heavy strength training. Many women never bulk up or develop bulging muscles. This is why the typical strength training advice – to focus on progressive overload on a handful of primary movement patterns – works for a good percentage of women.
Moreover, any muscle that a women packs on will elevate their metabolic rate and help them lose bodyfat. So the training itself and the adaptations the training imposes will help women reduce their bodyfat levels and improve body composition.
Considering that 69% of Americans are either overweight or obese, most women should be more concerned with losing weight and fat rather than packing on muscle. When women lean out sufficiently, they lose the fat that hides their muscles so that they can start to see whether or not they indeed have too much muscle.
Furthermore, when dropping significant weight, it’s damn near impossible to build or even retain muscle mass, even if gaining tremendous strength. For reference, see the strength, weight, and lean mass charts HERE from one of most impressive one-year physique transformations I’ve ever witnessed.0 -
OP, just lift heavy things and put them back down. Congrats to you for wanting to change up your approach to exercise, you will NOT be disappointed in the least by lifting.
You won't get bulky and a good place to start is the link above and search through the beginner programs.
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