For girls who lift or men who know?
Replies
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what?? what does that even mean?Speaking from experience, men do the same thing. After a certain time of lifting the routine feels slow and you just want to lift heavier, to be stronger. You will get injured.
it's linear- and then it stops being linear- and becomes slow- I'm not sure what you're point is.Strength is a slow progression and most lifters learn this the hard way - injuries.
I would go out of my gord doing 3-4 sets of 10 controlled reps.I would increase the weight and stick with 3-4 sets of 10 controlled reps. Once you can do the reps, increase the weight slightly.
no thanks- I'll pass.0 -
probably the most motivating thing i'll read all day THANK YOUFirst of all, I'm sick and freaking tired of everyone demonizing bulky women. I am strong. I have endurance. I am fast. I am bulky. I don't care if someone looks long and lean in a pair of leggings. I can most likely kick their a##. I understand that this is subjective, as someone else my height and weight with similar BF might not consider themselves bulky but I do consider them so. And I think those women should be proud as heck of their mass gains!
Okay, I feel I've gotten bulkier than most without really trying. I eat at maintenance. I have almost 130 pounds of lean mass and I am only 5'5". I have been lifting for strength, not mass gains. I don't mind being bulky though. My body is naturally built for doing stuff, not having a thigh gap. I am an anomaly and there is nothing wrong with me and I refuse to let everyone keep shaming "bulky women" who are often kick-butt athletes! It's genetics!
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You can pick up heavy things all day long, but if you don't eat more calories (surplus) and gain weight, you will not get bigger/bulk up. It really is that simple. However, lifting heavy will do amazing things for your body shape. You'll love the results.0
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DUCK, here comes a snarky comment, lol.First of all, I'm sick and freaking tired of everyone demonizing bulky women. I am strong. I have endurance. I am fast. I am bulky. I don't care if someone looks long and lean in a pair of leggings. I can most likely kick their a##. I understand that this is subjective, as someone else my height and weight with similar BF might not consider themselves bulky but I do consider them so. And I think those women should be proud as heck of their mass gains!
Okay, I feel I've gotten bulkier than most without really trying. I eat at maintenance. I have almost 130 pounds of lean mass and I am only 5'5". I have been lifting for strength, not mass gains. I don't mind being bulky though. My body is naturally built for doing stuff, not having a thigh gap. I am an anomaly and there is nothing wrong with me and I refuse to let everyone keep shaming "bulky women" who are often kick-butt athletes! It's genetics!
I wonder if her inherent bulkiness (more than most women who lift?) comes from her slightly higher testosterone level as evidenced by her angry rant, lol.0 -
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
Scroll towards the bottom, till you see a picture under "Staci Now". To get to that point she has been eating 3000-4000 cals per day for months, and burning most of it off. She is 5'4", and 142lbs in the more muscle-y one. 131lbs in the one that has a bit more fat in it. This is up from her low of 117lbs (Didn't like how she looked and felt), which is down from her starting weight of 170lb.
DAMN! I want to look like Staci. Lot of weight to lose first mind0 -
First of all, I'm sick and freaking tired of everyone demonizing bulky women. I am strong. I have endurance. I am fast. I am bulky. I don't care if someone looks long and lean in a pair of leggings. I can most likely kick their a##. I understand that this is subjective, as someone else my height and weight with similar BF might not consider themselves bulky but I do consider them so. And I think those women should be proud as heck of their mass gains!
Okay, I feel I've gotten bulkier than most without really trying. ...
I wouldn't consider you "bulky" in the sense that OP means. You're certainly not bulky like a bodybuilder or a man.
If a man had roughly your musculature, he's be considered fairly average. (No offense meant - you look great. Just not "bulky.")I wonder if her inherent bulkiness (more than most women who lift?) comes from her slightly higher testosterone level as evidenced by her angry rant, lol.
The "Jealousy" forum is the next one down.0 -
.DUCK, here comes a snarky comment, lol.First of all, I'm sick and freaking tired of everyone demonizing bulky women. I am strong. I have endurance. I am fast. I am bulky. I don't care if someone looks long and lean in a pair of leggings. I can most likely kick their a##. I understand that this is subjective, as someone else my height and weight with similar BF might not consider themselves bulky but I do consider them so. And I think those women should be proud as heck of their mass gains!
Okay, I feel I've gotten bulkier than most without really trying. I eat at maintenance. I have almost 130 pounds of lean mass and I am only 5'5". I have been lifting for strength, not mass gains. I don't mind being bulky though. My body is naturally built for doing stuff, not having a thigh gap. I am an anomaly and there is nothing wrong with me and I refuse to let everyone keep shaming "bulky women" who are often kick-butt athletes! It's genetics!
I wonder if her inherent bulkiness (more than most women who lift?) comes from her slightly higher testosterone level as evidenced by her angry rant, lol.
no testosterone here- and I barely call that an angry rant- hopefully we don't run into each other in real life- you'll be real scared then- I'm way more of a rager.
she has a legitimate point- there is nothing inheirently wrong with being "bulky" and none of her commentary is driven by higher testosterone- but the sheer fact it gets old as dirty hearing muscles are bad and being big is manly and bad... it's actually awesome.
PS- she's got some size- but she barely qualifies as bulky- I would say so confidently because we aren't far off in shapes- and I don't consider myself bulky at all. I think she looks great.
try again- and perhaps get your weight up so you can hang with the big girls.0 -
You won't bulk. Women do not produce enough testosterone to get bulky. The only way it would is if you were taking a supplement or steroids that gave you more testosterone.0
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You won't bulk. Women do not produce enough testosterone to get bulky. The only way it would is if you were taking a supplement or steroids that gave you more testosterone.
There are many, many woman who take anabolic steroids. Most pro figure women use steroids for their contest prep. There are a couple of woman in my gym that are on, and I have to say, she has has a lot of bulky muscle and looks awesome!
As far as rep ranges go , those 5x5 strong lifts routines are for beginners who need to build a foundation.
I prefer 10-15 reps, some exercises 20-25 reps. I like to feel the muscle contract on the positive portion of the rep, and control the negative portion. I get off on feeling a big pump in the muscle. I up the intensity with drop sets, super sets and giant sets. Just because I use high reps it doesn't mean its light weight. I get more benefit from bench pressing 225 for 20; reps then I do 315 for 5 reps..
As far as looking bulky or ripped, that comes down to 100% diet0 -
I have been lifting about a year now. I've always lifted to 10 reps. Did 4 sets of DL, squats, and bench. I am now considering upping the weight and doing 3 sets of all of the above but only 5 reps. I was told by a friend that this could possibly make me bulk with the increasing weight? I don't eat a massive amount so I am not sure if that plays into it as well. I already have the low body fat. I am just looking to get a six pack. I have the top two already.
Well if all you want is a six pack, then what you really need to do is cut body fat and get ripped. You have your six pack muscle there, it's the body fat that is hiding it, so the only way to get rid of body fat is to do aerobic activities - mild to moderate exercise for a long amount of time, and also try to incorporate that with HIIT. If you can try not to reduce your calories, because that's just going to lower your metabolism, and you want a fast metabolism to burn more fat.
I'm sorry I didn't look at your profile so I'm not sure if you are male or female, but the unfortunate fact is if you are female this may or may not be an acheivable goal, because women are supposed to have a natural fat layer for giving birth. If your body has a natural fat layer it may be extremely difficult to cut down to a low body fat, and you should be aware of the risk that cutting down to a low body fat will require drastic caloric reducing, in other words starvation. And I would never advise anyone to turn to starvation or anorexia to acheive any goal. I think it's sad that so many people want to be so thin, why not strive for a healthy weight? If you think that being at a healthy weight will get in the way of your sports and fitness goals, you are wrong. Unless you are just doing it for vanity reasons and want to look like a person on a fitness poster, having some body fat is only going to help you perform better at sports! Some body fat is good for you
Even some men have a very hard time getting completely ripped and are healthier at healthy weights, but what we learn in our fitness courses is that men don't have as much body fat as women in general so it's easier for them to obtain low body fat levels.0 -
You won't bulk. Women do not produce enough testosterone to get bulky. The only way it would is if you were taking a supplement or steroids that gave you more testosterone.
Yeah I second this information too.
I heavy weight lift and actually have extremely low estrogen levels and higher testosterone levels due to Depo Provera but I have never bulked out like the incredible hulk.
But lifting heavy has been an awesome way for me to build muscular curves. Before I was just a scrawny toothpick. I purposely kept a fat layer over my muscles so I didn't look all ripped and masculine, no offence, it's just not my thing. My muscles only grew to a certain extent so they didn't bulk out, but I have been able to grow a bigger butt, bigger thighs, ect. Squats and lunges are my friend Being like this also enables me to excell at all my sports, whereas before when I was anorexic I was never as fit as I am now! I am stronger and faster than anyone I know now and I swear it's because I gained weight. 0 -
You won't just get bulky, that doesn't happen. It comes down to nutrition and hard work. Do people go to University and accidentally get degrees?
This right here. Biggest myth among women. Wish I could get my GF to listen to me about it. If men are struggling to get huge....trust me. It definitely ain't going to happen for you. You have genetics working against you in that department.
Also, when you decrease reps, the goal is usually maximizing strength for a given muscle size vs. increasing muscle mass. Powerlifters typically do sets like 5x5. It basically increases your muscle density, ATP production potential, and your brains ability to recruit muscle fibers without adding much new tissue. This is typically done so the powerlifter can stay in a lower weight class but still lift really heavy stuff. There is definitely a point of diminishing returns where to get any stronger you need to add more tissue.
To build muscle tissue, go for hypertrophy when you train, lifting a weight that you can do in sets like 3x8, 3x10, etc. and be almost unable to lift the weight on the last rep. You need not fear getting big. Keep lifting heavy at reps like this until you achieve the shape you want. It will come on slow and gradual, males can only synthesize about 0.25 lbs of muscle per week, and females only about 0.125 lbs per week.0 -
lol.. oh dear0
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Heh.I want to know what boys and women think on this issue.0 -
My husband had me doing 3 sets of 3-5 reps (if I did 5 without a massive struggle, he added 5 lbs).
Best shape of my life. Lift heavy or go home.0 -
actually if you were in a surplus you would get more "bulking" from the 8-12 rep ranges, lower reps 1-5 are geared more for increasing strength, but less size0
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.DUCK, here comes a snarky comment, lol.First of all, I'm sick and freaking tired of everyone demonizing bulky women. I am strong. I have endurance. I am fast. I am bulky. I don't care if someone looks long and lean in a pair of leggings. I can most likely kick their a##. I understand that this is subjective, as someone else my height and weight with similar BF might not consider themselves bulky but I do consider them so. And I think those women should be proud as heck of their mass gains!
Okay, I feel I've gotten bulkier than most without really trying. I eat at maintenance. I have almost 130 pounds of lean mass and I am only 5'5". I have been lifting for strength, not mass gains. I don't mind being bulky though. My body is naturally built for doing stuff, not having a thigh gap. I am an anomaly and there is nothing wrong with me and I refuse to let everyone keep shaming "bulky women" who are often kick-butt athletes! It's genetics!
I wonder if her inherent bulkiness (more than most women who lift?) comes from her slightly higher testosterone level as evidenced by her angry rant, lol.
no testosterone here- and I barely call that an angry rant- hopefully we don't run into each other in real life- you'll be real scared then- I'm way more of a rager.
she has a legitimate point- there is nothing inheirently wrong with being "bulky" and none of her commentary is driven by higher testosterone- but the sheer fact it gets old as dirty hearing muscles are bad and being big is manly and bad... it's actually awesome.
PS- she's got some size- but she barely qualifies as bulky- I would say so confidently because we aren't far off in shapes- and I don't consider myself bulky at all. I think she looks great.
try again- and perhaps get your weight up so you can hang with the big girls.
i feel like i should hug you. i ASPIRE to be "bulky" (think Dana Linn Bailey bulky, which is what a lot of women seem to fear). Terribly sorry i want to carry my own groceries. If that means some of my sleeves or pants legs get a little tight, oh well. My job requires i be able to throw 100+ lbs of hay over a fence nearly as tall as i am-i NEED some pretty substantial strength. Why the fear of muscles? Find a decent man and "not being pretty" wont be an issue. Learn to do your makeup and "losing femininity" wont be an issue. BUY BIGGER PANTS and you wont have ripped jeans so often.
Why is everybody so shallow about this?0 -
I like having programs that have all rep ranges involved. I'd get bored if I was always lifting heavy or light. Both will get you abs. Keep eating at a deficit, lift, and hit your macros.
I agree with this, I do both high reps and low reps. My workouts vary quite a bit, I never get bored.0 -
You will not bulk unless you take steroids, or any form of testosterone. I lift heavy 5 days a week with no cardio (lifting weights fast is my cardio) Upping your carbs will definitely help you build more muscle and will make an easier/less hangry cut i eat 143P 147C 64F and im five foot five, 143 pounds. I dont look that heavy, remember muscle weighs more than fat. 0
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Women who lift, even lift heavy, do not bulk. Bulking requires protein loading, etc. This is a REALY good article about a woman who became more cut by lifting heavier.
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/0 -
Women genetically hold more fat than men and it varies how low in bodyfat a person has to be for their abs to show.
1) Work abdominals, as a guy, all I have to do is do leg raises and reverse crunches to build the abdominal muscles bigger, for a woman you just have to do the same and it might take a little more time (it took me 3 months to build the muscles). If you can feel each of your ab muscles through your belly fat, then that's good.
2) Diet down low enough to see all your abs, men have to be 12-10% before they start seeing all 6 abs. Not sure about women.
Oh and as a woman, you have like 1/10th of the amount of testosterone a guy has, so you don't hormonally have enough test to support that much muscle mass, so you won't get bulky.
That last part is right - as a women you're not gonna bulk b/c your hormones just won't support it.0 -
all science aside, change will not happen over night, and even if it did, all you have to do is stop training like that.
if you feel you would like to train that way, go for it.0 -
I lift heavy and I lost weight and don't look bulky, just lean. Check my pics.0
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WOW....do you think giggeling and saying "duck" makes being absolutely catty OK?
You obviously have issues.....DUCK, here comes a snarky comment, lol.First of all, I'm sick and freaking tired of everyone demonizing bulky women. I am strong. I have endurance. I am fast. I am bulky. I don't care if someone looks long and lean in a pair of leggings. I can most likely kick their a##. I understand that this is subjective, as someone else my height and weight with similar BF might not consider themselves bulky but I do consider them so. And I think those women should be proud as heck of their mass gains!
Okay, I feel I've gotten bulkier than most without really trying. I eat at maintenance. I have almost 130 pounds of lean mass and I am only 5'5". I have been lifting for strength, not mass gains. I don't mind being bulky though. My body is naturally built for doing stuff, not having a thigh gap. I am an anomaly and there is nothing wrong with me and I refuse to let everyone keep shaming "bulky women" who are often kick-butt athletes! It's genetics!
I wonder if her inherent bulkiness (more than most women who lift?) comes from her slightly higher testosterone level as evidenced by her angry rant, lol.0 -
I have been lifting about a year now. I've always lifted to 10 reps. Did 4 sets of DL, squats, and bench. I am now considering upping the weight and doing 3 sets of all of the above but only 5 reps. I was told by a friend that this could possibly make me bulk with the increasing weight? I don't eat a massive amount so I am not sure if that plays into it as well. I already have the low body fat. I am just looking to get a six pack. I have the top two already.
You need a real program.
You don't have male hormones so you wont get super big or bulky
Ignore this person they don't know what they are talking about.0 -
Pretty sure the person you quoted WAS the OP, so you told her to ignore herself, fyi. Not to nit-pick or be an *kitten*. I do wish that when we quoted someone on this board their name would be attached. That's how it is on other boards I'm on and it's helpful.I have been lifting about a year now. I've always lifted to 10 reps. Did 4 sets of DL, squats, and bench. I am now considering upping the weight and doing 3 sets of all of the above but only 5 reps. I was told by a friend that this could possibly make me bulk with the increasing weight? I don't eat a massive amount so I am not sure if that plays into it as well. I already have the low body fat. I am just looking to get a six pack. I have the top two already.
You need a real program.
You don't have male hormones so you wont get super big or bulky
Ignore this person they don't know what they are talking about.0 -
First of all, I'm sick and freaking tired of everyone demonizing bulky women. I am strong. I have endurance. I am fast. I am bulky. I don't care if someone looks long and lean in a pair of leggings. I can most likely kick their a##. I understand that this is subjective, as someone else my height and weight with similar BF might not consider themselves bulky but I do consider them so. And I think those women should be proud as heck of their mass gains!
Okay, I feel I've gotten bulkier than most without really trying. I eat at maintenance. I have almost 130 pounds of lean mass and I am only 5'5". I have been lifting for strength, not mass gains. I don't mind being bulky though. My body is naturally built for doing stuff, not having a thigh gap. I am an anomaly and there is nothing wrong with me and I refuse to let everyone keep shaming "bulky women" who are often kick-butt athletes! It's genetics!
Yep, 6 pack=lower body fat.
Up to 5 reps is generally used in strength progressions. If you are looking for hypertrophy, continue on with the 8-12 reps and clean up your diet to a fat loss plan.
Holla! I could have written this! FWIW: I didn't find this angry at all.....it does get tiresome listening to how no-one wants to be bulky....tell it to my thighs! ; )0 -
Bzah10 No sorry but you got it wrong tedebear was responding to OP the person he said to ignore is the one in her post that said lifting heavier will make her bulky0
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Pretty sure the person you quoted WAS the OP, so you told her to ignore herself, fyi. Not to nit-pick or be an *kitten*. I do wish that when we quoted someone on this board their name would be attached. That's how it is on other boards I'm on and it's helpful.I have been lifting about a year now. I've always lifted to 10 reps. Did 4 sets of DL, squats, and bench. I am now considering upping the weight and doing 3 sets of all of the above but only 5 reps. I was told by a friend that this could possibly make me bulk with the increasing weight? I don't eat a massive amount so I am not sure if that plays into it as well. I already have the low body fat. I am just looking to get a six pack. I have the top two already.
You need a real program.
You don't have male hormones so you wont get super big or bulky
Ignore this person they don't know what they are talking about.
No, he told her to ignore the person that was giving her advice.0 -
Please listen to this girl she knows what she's talking about.0
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