How to not bulk up...HELP!

teachmath33

I am going to begin lifting weights today, but I don't want to bulk up. I am top heavy as it is and if anything I would like to lose inches from my hips up more than from my hips down. What are some weight lifting techniques, how much weight (remember I'm a light weight to begin with), and how many reps should I do in order to tone and shrink some of my bulk?

RGv2

In order to bulk up, you need to take something synthetic that usually is dispensed through a syringe.

In all seriousness, it's EXTREMELY hard to bulk up.......for guys. It is exponentially harder for women due to the lack of testosterone. If you're eating in a deficit, then it's virtually impossible. Bulk comes from hours of work, a caloric surplus, and testosterone. Lift a weight that you struggle to finish out 5-8 reps, eat at a deficit, throw in some cardio if you like, rinse, repeat, enjoy results.

Investigate books such as stronglifts, New Rules, etc...

hfester

If you're going to start lifting today, you'll need a plan of action. Since it's such short notice, I'd look up Stronglifts 5x5 since it's free and readily accessible online. I'm following New Rules of Lifting for Women, which is a book. Both programs will give you routines to do with instructions for increasing the resistance at set intervals, etc.

timbrom

Unless you are injecting testosterone, don't worry about "bulking up". It's freaking hard work for a _guy_ to bulk up without, uh.... "supplements", and it's even harder for a girl.

Check out stronglifts (online) or Starting Strength (a book). I prefer starting strength, but the book is a little over 300 pages long, a bit daunting if you are just starting out.

Snow3y

Don't go into a caloric surplus if you don't wanna bulk. That's all.

awtume9

Don't take steroids. Simple enough.

firstsip

To not bulk up, don't take testosterone or eat at a major surplus.

That's it.

As for techniques and how much weight you should do, I recommend following a program instead of just wandering around the gym. Stronglifts 5x5 is a good one for beginners. Work with a trainer or watch lots of videos to make sure your form is correct; improper form can lead to injury. For weight, start with whatever's heavy for you; that might be quite light compared to others (10-20 lb range). Whatever leads to fatigue towards the ends of your sets. You'll eventually move up as you get stronger, but it's better to go lighter while working on form, particularly as going too big, too soon can also lead to injury.

oneloopygirl

Women don't easily add bulk. We add tone and definition. Women who bulked up are using supplements, good or bad, to do so. Female body builders do hours of work, have very restrictive diets, etc. Lifting weights a few times a week while trying to lose weight won't cause you to bulk up. Too many women think they'll just grow big muscles and it doesn't happen. We're not built that way. And as prior respondents said, develop a plan - know what you're going to work on, weights you'll use, etc. Don't just go in bind and start lifting weights. Have a plan and goal in mind and mapped out.

singlefemalelawyer

I've been lifting heavy for almost a year now and trust me, I have not bulked in the slightest. I have lost a lot of inches and look and feel better than ever. And I can tell I have more muscles in my legs, but they look smaller and cellulite has improved. So don't be scared to lift weights! There's no such thing as "light weight", just lift as heavy as YOU can and keep adding weight as long as your form is good. You will wonder why you didn't start sooner!

IpuffyheartHeelsinthegym

bulking doesn't just happen and its not accidental. Don't eat for a bulk and you'll be just fine.

ironrat79

reps and cardio

a_stronger_me13

Your "bulk" right now is fat. The way to get rid of that is by diet.

To ensure you're "toned" when you lose your bulk, do some heavy lifting and eat adequate protein. Using a smaller calorie deficit to lose weight will also help.

Best of luck "bulking up" as a female. It takes a lot of effort.

BusyRaeNOTBusty

To not bulk up, don't take testosterone or eat at a major surplus.

That's it.

As for techniques and how much weight you should do, I recommend following a program instead of just wandering around the gym. Stronglifts 5x5 is a good one for beginners.

This.

jwdieter

From what I've seen, young men can put on more lean muscle in a month than women can in a year. And these are women who are working hard to build muscle, with a calorie surplus. Just blows my mind how popular culture has set up a fear of building muscle in women.

beertrollruss

If you're brand new to weights, consider using resistance bands or machines which are safer than free weights. Once you're comfortable with your form, then add the free weights.

To incorporate weight lifting into a weight loss program aim for high reps, 3-5 sets per exercise and short rest. Start with 2 minutes for the first 4 weeks then drop to 90 seconds for the next 4 weeks, then drop to 60 seconds. If you can alternate weight training days with cardio days, you'll be golden.

summertime_girl

Don't take steroids. There, you won't bulk up.

Lleldiranne

Eat at a deficit.

While you can most definitely make strength gains at a deficit, it is incredibly unlikely to add bulk, as far as increased muscle mass. You will probably see an increase on the scale for a while as your body adapts (the muscles retain water to help them heals) and may see a bit of "pump" in your muscles right after lifting, but really, if you're at a caloric deficit, you'll shed the fat and keep more muscle by lifting. You'll get more definition as the fat comes off, but not more bulk.

deksgrl

You won't bulk up by accident. Look at a program like Stronglifts, Starting Strength, New Rules of Lifting for Women (I recommend reading this for info even if you do not follow that lifting program), Nia Shanks (her blog is good reading even if you don't follow her lifting program).

sccet

All of the above.

Lift heavy. Eat light(ish).

You. Will. Not. Bulk.

You will, however, like the way you look.

I guarantee it.

nonstopper

i do 3x12 then follow up with a 4th to failure. works like a charm :glasses:

ElliottTN

I would recommend not accidentally running into any needles containing growth hormones and you should make out just fine.

Bun_Ya

I don't think it's been covered yet so i'll just go ahead and say that you should not take steroids.

Holly_Roman_Empire

I love when this topic comes up. Yes to all the advice above, and just remember, when you gain weight after lifting, it's either:

1) Water weight (likely answer), or
2) Eating too many calories.

NOT building muscle.

loriq41

I think that some people thiink they are going to bulk up because honestly, sometimes it looks like that when you still have the fat on top of the muscle and you get a bit of water retention...but you wont bulk being a woman.

KetosisTina

step one - avoid a sex change operation.
step two - avoid testosterone injections
step three- see step 1 and 2


I have know women who WANTED to bulk up... without the drugs you can't do it. I think your safe.... LIFT away.. I plan on starting a lifting program in about a month... Looking to get tone, not at ALL worried about bulking up.

JoRocka

All of the above.

Lift heavy. Eat light(ish).

You. Will. Not. Bulk.

You will, however, like the way you look.

I guarantee it.

this.

it's laughably hard to bulk. Women usually have to run through cycles of bulking and cutting to put on an appreciable mass.

Secondly- be aware- you will get more DENSE muscle- so stronger and harder if you will. At a deficit you will lose fat and then the muscle become defined. This is still not bulk.

This is definition. they are different. And it's okay.

countrygirl7mels

You are not going to bulk up lifting weights. Lifting heavy, not just doing several repetitions of light weight, is a great way to lose fat and gain lean muscle, which gives women attractive figures, not bulky figures. Women should be lifting heavy, and they should incorporate arm and leg lifting. I just started lifting weights last December, and I jumped right in! I am gradually increasing my weight. I do a combination of machines and free weights (this sometimes depends on what is available on busy days at the gym). I enjoy squats and bench press. I push myself to lift heavy (within reason; I don't want to hurt myself). I am upping my protein intake. The only thing I notice is that I am a little bigger when I flex, my stomach and tush are getting a little smaller, and I feel better. Women don't get bulky and huge from weight lifting. They get bulky and huge by making it a job to get that big. Women who body build work really hard to get in that kind of shape. It is just not possible for the average woman who is using weight training to cut fat and gain lean muscle to get that big.

Personally, I think women with defined muscles look great, and that is how I want to look!

Fithealthyforlife

It is possible for a woman with a bit of extra bodyweight (in the form of bodyfat) to add some muscle while lifting and eating a deficit, but only if lifting very hard, and getting enough protein. Even then, if you do manage to build a few lbs of muscle, you will not gain bodyweight. In fact, it's impossible to gain weight on a deficit. Even if you manage to build a little muscle, you will lose weight on a deficit. And weight loss will make you smaller, period. You will get more defined though, and hopefully that's something you will embrace as it happens.

Also: when people say to lift heavy, what they really should be saying is lift intensely. You don't have to go for heavy, almost impossible to lift weights and you don't have to lift to failure. In fact, it can be counterproductive.