Is 30lbs too much weight for triceps? (Toning)
augustfirst1995
Posts: 20 Member
Hi! Honestly I haven’t been training triceps as much and yesterday I did a lottt of sets with 30 lbs. is this going to bulk me as a female?
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Replies
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Are you trying to bulk?1
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no ..... you have to really really try and bulk as a woman .. I mean really try, eat above maintenance, follow a progressive lifting plan where you increase the weight as soon as you can ... eat more, train hard, sleep hard, train eat .... and even then you will probably not get "bulky"12
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I would be less concerned about bulking and more concerned about injury. I tried to lift too much too quickly and I messed my shoulder up so badly it has been a year and I can't do any lifting now. Just be careful.... ease into it if you haven't been training them as much as you said. Good luck!10
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augustfirst1995 wrote: »
No, I am not trying to bulk... only tone.livingleanlivingclean wrote: »Are you trying to bulk?
Toning to me is losing fat. That requires a calorie deficit. As you lose fat, your muscles become more defined.
Getting bigger muscles takes effort.13 -
Are you eating in a surplus ? Even still, probably not. It can take many many years and bulk cycles for females to grow significantly. Also it's not about how heavy the weight lifted.. it's about surplus + progressive overload to build9
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Bulking is a function of diet more so than exercise. If you're in a calorie surplus, then you'll gain weight, and exercise can impact how/where you gain weight. But that's a big if. If you're not in a surplus, then 5lbs vs 30lbs vs 100lbs won't make a difference - you won't bulk from it.
All that said, toning is a very subjective term, and in most cases it's related to body fat levels and one's own perception/preferences. If you start to feel like you're getting too bulky or muscular or whatever other subjective term you want to use, then change your diet and/or exercise as necessary.2 -
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augustfirst1995 wrote: »
Now I'm confused. You said you were trying to tone above? If you are eating in a surplus you are technically "bulking" and will gain muscle and fat.. toning isn't really going to happen at that point. And you can get bigger if you are progressively increasing your weight/reps/volume/intensity etc over time.7 -
Sorry to confuse you! I’m eating in a surplus because I want to build muscle in my lower body which is what I train most of the week with close to my maximum weight*. When I did triceps yesterday the 30 lbs was easy for me to do with a lot of reps but I woke up sore this morning. I’m wondering if maybe next time I should decrease the weight or do less sets. Since I’m eating at a surplus I’m worried I’d bulk in my arms as well, without me meaning toaugustfirst1995 wrote: »
Now I'm confused. You said you were trying to tone above? If you are eating in a surplus you are technically "bulking" and will gain muscle and fat.. toning isn't really going to happen at that point. And you can get bigger if you are progressively increasing your weight/reps/volume/intensity etc over time.
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Women do not accidently gain a ton of muscle and become bulky . It takes work.
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So want to gain/bulk your lower body, but not our upper body/arms... is that correct? And you're eating a calorie surplus because of your lower body/bulking goals?2
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augustfirst1995 wrote: »
Sorry to confuse you! I’m eating in a surplus because I want to build muscle in my lower body which is what I train most of the week with my maximum weight. When I did triceps yesterday the 30 lbs was easy for me to do with a lot of reps but I woke up sore this morning. I’m wondering if maybe next time I should decrease the weight or do less sets. Since I’m eating a surplus I’m worried I’d bulk in my arms as well, without me meaning it toaugustfirst1995 wrote: »
Now I'm confused. You said you were trying to tone above? If you are eating in a surplus you are technically "bulking" and will gain muscle and fat.. toning isn't really going to happen at that point. And you can get bigger if you are progressively increasing your weight/reps/volume/intensity etc over time.
Soreness does not indicate muscle building. But if you are really worried about the upper body, you can skip the arm isolation work or don't add progression over time. Chances are though, you likely won't bulk up that easily in the upper.. especially if that is not your focus. I put my sweat and tears into growing my whole body and even still it is fairly slow going.5 -
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augustfirst1995 wrote: »
That may be difficult to do depending on your genetics and your personal preferences on appearance. I'd keep your surplus pretty small, make sure your lower body work is really hypertrophy focused (weight/sets/reps), and keep upper body work out of that hypertrophy range and keep overall volume low. But wait to see what others think... I'm not well versed on how to NOT grow muscles.3 -
augustfirst1995 wrote: »
In your triceps you have post workout DOMS which is normal.
If you don't want to build muscle in your upper body then don't progressive overload the upper. And it takes years to build muscle as women as we don't get bulky and we certainly do not put on muscle by accident.5 -
So want to gain/bulk your lower body, but not our upper body/arms... is that correct? And you're eating a calorie surplus because of your lower body/bulking goals?
This sounds like my goals starting out.. now I look like a T-Rex (I kid I kid..
) but seriously bulking in the upper body takes significant focus. Look at a bikini competitor.. they work their upper body pretty hard and they still don't look bulky (defined and sculpted but not large). If that is not what you are going for then that is fine too. Also, you can always cut it down if you are not liking your shape after this bulk/cut.. it's not like once you build you are stuck like that forever!
Believe me I've been there.. and I do regret not focusing on the upper body at all the first few years of lifting.5 -
OP have a look at this thread.
http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p15 -
100_PROOF_ wrote: »Women do not accidently gain a ton of muscle and become bulky . It takes work.
this x 1000002 -
I don't think so, for me, 30lbs is way too light to give me any type of mass, it's the same for you. chances are, if you do tricep bodyweight exercises like chair dips, you're working out your tricep with more weight, try dipping on your scale, it's probably half to 60% of your body weight.2
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In addition to what everyone else's input, which I agree with, 30lbs for what exercise? If I were doing kickbacks for tris, yes, way too much. If I'm doing DB rows, not enough. Depends on the exercise and your level of strength and fitness whether it is too much.2
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Yes. Toning is not really a thing. Soreness from lifting means you did some minor damage to the muscle fibers. They will repair themselves and you will achieve great strength if you keep stressing them over time. The chances of getting Hulk arms is minimal unless you spend hours at the gym each day. Some muscle in your arms is a good thing--and sexy!4
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mulecanter wrote: »Yes. Toning is not really a thing. Soreness from lifting means you did some minor damage to the muscle fibers. They will repair themselves and you will achieve great strength if you keep stressing them over time. The chances of getting Hulk arms is minimal unless you spend hours at the gym each day. Some muscle in your arms is a good thing--and sexy!
** warning: pet peeve **
Why do people say that? If bulking or cutting is a thing, then toning is a thing. They are all concepts. I get that you don't tone muscle, but you don't bulk or cut muscle, either. Are you just trying to be argumentative (or condescending), or am I missing something?8 -
"Bulking" as a female is not something that will just happen one day by accident. Putting on muscle is extremely hard for anyone and doubly so for women and it takes years. You really don't have to worry about it.
Also the only difference between "toning" and "bulking" is how far you take it, both have the same start which is putting on some muscle.7 -
mulecanter wrote: »Yes. Toning is not really a thing. Soreness from lifting means you did some minor damage to the muscle fibers. They will repair themselves and you will achieve great strength if you keep stressing them over time. The chances of getting Hulk arms is minimal unless you spend hours at the gym each day. Some muscle in your arms is a good thing--and sexy!
** warning: pet peeve **
Why do people say that? If bulking or cutting is a thing, then toning is a thing. They are all concepts. I get that you don't tone muscle, but you don't bulk or cut muscle, either. Are you just trying to be argumentative (or condescending), or am I missing something?
The reason is people never say "Hi I want to cut but I don't want to lose any fat" or "Hi I want to bulk but I don't want to gain muscle" however people all the time say "I want to tone my body but I don't want to gain muscle". There is a clear confusion amongst those "tone-rs" that isn't there for the bulkers and cutters...that means a lot of regular forum posters carry a lot of baggage when it comes to seeing the word "tone".
It is a reaction to a misconception that people have where they believe a "toned" person is just very thin in addition to being fit rather than more muscular. The concept that adding muscle can actually make you look thinner because of the way it contours your body escapes a lot of people.6 -
Aaron_K123 wrote: »"Bulking" as a female is not something that will just happen one day by accident. Putting on muscle is extremely hard for anyone and doubly so for women and it takes years. You really don't have to worry about it.
Also the only difference between "toning" and "bulking" is how far you take it, both have the same start which is putting on some muscle.
To me toning is more dropping bodyfat down to show (some) muscle, but you do need a decent muscle base in the first place. Some people already have it without having to put on muscle or bulk.2 -
30 pounds isn't much at all. I've been using 80 pounds now, but I've been going through a progressive program, so I've moved from 30 to 40 all the way to 80.
You're not going to bulk up from 30 pounds FYI.. it takes a lot of work to bulk up. I'm not even close to being bulky from weight lifting.6 -
mulecanter wrote: »Yes. Toning is not really a thing. Soreness from lifting means you did some minor damage to the muscle fibers. They will repair themselves and you will achieve great strength if you keep stressing them over time. The chances of getting Hulk arms is minimal unless you spend hours at the gym each day. Some muscle in your arms is a good thing--and sexy!
** warning: pet peeve **
Why do people say that? If bulking or cutting is a thing, then toning is a thing. They are all concepts. I get that you don't tone muscle, but you don't bulk or cut muscle, either. Are you just trying to be argumentative (or condescending), or am I missing something?
There is no such thing as “toning.” Technically, muscle tone refers to the ability of muscles to reflexively contract. The baby has low muscle tone because it is unable to reflexively hold it’s head up.
Colloquially, however…
The word tone has taken on a life of it’s own. It’s used to refer to someone who has muscles and maintains low body fat so you can see the “muscle definition”.
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Aaron_K123 wrote: »"Bulking" as a female is not something that will just happen one day by accident. Putting on muscle is extremely hard for anyone and doubly so for women and it takes years. You really don't have to worry about it.
Also the only difference between "toning" and "bulking" is how far you take it, both have the same start which is putting on some muscle.
To me toning is more dropping bodyfat down to show (some) muscle, but you do need a decent muscle base in the first place. Some people already have it without having to put on muscle or bulk.
Fair enough but the common term for that is "cutting" isn't it? I'm more reacting to the idea that one can accidentally put on too much muscle. I don't think this has ever been an actual problem for anyone ever. I mean has anyone ever woken up one day, looked in the mirror and thought "oh dang, I have too much muscle now."0
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