Building strong muscles without bulking up??

katharos3

I feel like my shoulder and calf muscles are getting too big. I mean, I know muscle will look better than fat, but I don't want to look like the Hulk by the time I reach my goal weight. How do I tone without adding bulk?

Barneystinson

Women don't add bulk by upping weights.

angryguy77

you're a little young to be lifting weights

HoopFire5602

Women don't add bulk by upping weights.

Agreed.

SarahLovesCheesecake

It may be bc youre not used to it. Get used to it as I expect you look good.

skinnyhappy

Thought about yoga? Keeps muscles lean. And trust me, them yoga folk are STRONG.

jamie1888

It may be bc youre not used to it. Get used to it as I expect you look good.

^ That's my guess too! You aren't used to seeing your body looking firm; so it looks bigger to you. As you build muscle and lose body fat, you will look leaner and healthier.

bikermike32

lower the wieght and up the reps. For example: instead of 3 sets of 10, lessen the wieght and do 2/3 sets of 25/30. That tones muscles instead of building up muscles.

plagirl227

Women don't add bulk by upping weights.

Agreed.

DISAGREE! My thigh muscles have gotten bigger. :-( I had to back off the weights. But generally speaking, lower weights higher reps...

TateFTW

Women don't add bulk by upping weights.

She's already said that she is, and you can't generalize like that. Some women are very capable of building muscle, and it is possible that her genetics mean the training she is using isn't giving her the results she wants. My wife never works her calves, because her genetics have her larger ones to begin with.

There are generally accepted training techniques for different goals. These are 1-5 reps per set for mostly strength with a little size, and 8-12 reps for mostly size and a little strength. Based on these general guidelines, if you up the weight and lower your reps per set, you should continue to see the benefits of strength building without the hypertrophy associated with the 8-12 rep range (hypertrophy is the word for when a muscle gets bigger).

I know it sounds weird but yes, I'm suggesting that the way to avoid bulk is the actually lift heavier weights.

Of course, we are all different. There are bodybuilders, who are of course training mostly for size, who use lower reps (1-7), and some who use mugh higher reps, in the 8-20 range. If to this point you have been training in a higher rep range, drop it down lower, go heavier, and rest more between sets (in the 2-3 minute range).

The other way to de-emphasize a muscle thats becoming too large is to simply reduce the amount you work that muscle. If it's shoulders and calves, then just don't train those for a little while, or only hit them once a week, and focus on the things you'd like to develop, whatever they may be.

ceeshelman

I agree here. Lower the weight an up the reps (also vary the type of strength exercises you are doing), that keeps you toning and not growing, though women do not get huge (they do often gain size in specific areas and if the weight has not come off just yet you are actually a little bigger--never fear, in a very short period of time, you will start dropping fat and those muscles are going to look like a million dollars.)

Barneystinson

Women don't add bulk by upping weights.

...
I know it sounds weird but yes, I'm suggesting that the way to avoid bulk is the actually lift heavier weights.

...

You just agreed with me in your post.

'Nuff said.

smersh

lower the wieght and up the reps. For example: instead of 3 sets of 10, lessen the wieght and do 2/3 sets of 25/30. That tones muscles instead of building up muscles.

Nothing in this post is true.

Lift, lift heavy, reap results. As a woman, you would have to actively pursue a bulked-up form to bulk up.

Pick up a copy of The New Rules of Lifting For Women. Or The New Rules of Lifting.

ChantalGG

You are still aiming for over more 50 lb to lose dont worry a bout this right now. These extra muscle will help you lose weight quicker. The are layers of fat over the muscles still and it will all look lovelier when you drop it off. if you are worried do more cardio and do train your muscle.

katharos3

Women don't add bulk by upping weights.

...
I know it sounds weird but yes, I'm suggesting that the way to avoid bulk is the actually lift heavier weights.

...

You just agreed with me in your post.

'Nuff said.

So you were saying to up the weight and lower the reps? Because I took it like you were brushing my question off as dumb because women don't bulk up, and I'm guessing he read it that way too.

katharos3

Women don't add bulk by upping weights.

She's already said that she is, and you can't generalize like that. Some women are very capable of building muscle, and it is possible that her genetics mean the training she is using isn't giving her the results she wants. My wife never works her calves, because her genetics have her larger ones to begin with.

There are generally accepted training techniques for different goals. These are 1-5 reps per set for mostly strength with a little size, and 8-12 reps for mostly size and a little strength. Based on these general guidelines, if you up the weight and lower your reps per set, you should continue to see the benefits of strength building without the hypertrophy associated with the 8-12 rep range (hypertrophy is the word for when a muscle gets bigger).

I know it sounds weird but yes, I'm suggesting that the way to avoid bulk is the actually lift heavier weights.

Of course, we are all different. There are bodybuilders, who are of course training mostly for size, who use lower reps (1-7), and some who use mugh higher reps, in the 8-20 range. If to this point you have been training in a higher rep range, drop it down lower, go heavier, and rest more between sets (in the 2-3 minute range).

The other way to de-emphasize a muscle thats becoming too large is to simply reduce the amount you work that muscle. If it's shoulders and calves, then just don't train those for a little while, or only hit them once a week, and focus on the things you'd like to develop, whatever they may be.

Thank you for answering my question without making me feel like a freak. lol I don't purposely work my calves, but thinking back on my normal routine, a lot of it does use those muscles. I'l start changing some my routine to use my calves less & hopefully that will help. I'm only using 5 lb weights for my arms. I don't want to stop working my arms completely, so I'll try upping the weight/lowering the reps. I want to be strong, I just don't want to look strong I guess.

katharos3

For everyone that had encouraging posts, I really appreciate the feedback. I've considered doing yoga or pilates, but I feel like they don't burn enough calories for the limited time I have to exercise. I still have a lot of fat to lose, so I've focused mainly on circuit training to get the cardio and strength done at the same time. Maybe I'll add a yoga class once a week though.
And I think the ones that suggested that I'm just not used to seeing muscle are probably right. This is the first time in my life that I've ever worked out consistently, and I've never seen these muscles before. lol

TateFTW

Women don't add bulk by upping weights.

...
I know it sounds weird but yes, I'm suggesting that the way to avoid bulk is the actually lift heavier weights.

...

You just agreed with me in your post.

'Nuff said.

No, I didn't. I'm saying that upping the weigh in conjunction with lower rep ranges (1-5) will build strength without increasing size as much, generally speaking. You made a blanket statement, completely disregarding the OP's true question, and with very little clarification as to what you actually meant and why you believe it's true.

That being said, I really appreciate you taking a small part of what I said and quoting it out of context. Do you work for the NY times?

TateFTW

For everyone that had encouraging posts, I really appreciate the feedback. I've considered doing yoga or pilates, but I feel like they don't burn enough calories for the limited time I have to exercise. I still have a lot of fat to lose, so I've focused mainly on circuit training to get the cardio and strength done at the same time. Maybe I'll add a yoga class once a week though.
And I think the ones that suggested that I'm just not used to seeing muscle are probably right. This is the first time in my life that I've ever worked out consistently, and I've never seen these muscles before. lol

I love circuit training. It's the main thing I'm using in my Army prep, but I tend to use either very light weight and extremely high reps (30-50 per set to build mental toughness) or extremely heavy weights with lower reps (3-5, to build explosive power without bulk). The great thing about circuit training is you can still choose how you use the resistance training, so as long as you're confortable with the exercise and feel warmed up, toss in some really heavy sets in your circuits. It really will build strength without pumping up the muscle like 8-15 reps can do.

As you lose fat, your body proportions will almost certainly change. It's almost inevitable, and it might not always be the way you expected it to be. When I lost most of my weight I realized I have a wide pelvis. You can see my sides sticking out in my picture. . .that's actually my hip bones sticking out. I'll never have a tiny waiste to go with my wide shoulders. . .It's just the way I'm built.

LilRedRooster

As others have said, the more fat you lose, the less obvious those muscles will be, because they'll more than likely end up shrinking along with the rest of you. I build muscle very easily, and have no issues putting it on with minimal effort. I've done a lot of resistance training with bands for my legs and arms, and as I've lost the fat, the muscles look a lot leaner, and I've increased my resistance and efforts along the way.

Women that end up "bulking up" put a ton of effort into doing so. They aren't just doing a random toning exercise here and there when they have time, they're doing very intense circuit and weight-training daily that is targeted on building muscles specifically. So I really wouldn't worry about being bulky unless you're following programs like that, because you won't end up with huge amounts of muscle just doing toning exercises a few times a week.

Teemo

Of course, we are all different. There are bodybuilders, who are of course training mostly for size, who use lower reps (1-7), and some who use mugh higher reps, in the 8-20 range. If to this point you have been training in a higher rep range, drop it down lower, go heavier, and rest more between sets (in the 2-3 minute range).

The other way to de-emphasize a muscle thats becoming too large is to simply reduce the amount you work that muscle. If it's shoulders and calves, then just don't train those for a little while, or only hit them once a week, and focus on the things you'd like to develop, whatever they may be.

Also note that bodybuilders -- who train for size -- also EAT for size.

kdiamond

lower the wieght and up the reps. For example: instead of 3 sets of 10, lessen the wieght and do 2/3 sets of 25/30. That tones muscles instead of building up muscles.

Nothing in this post is true.

Lift, lift heavy, reap results. As a woman, you would have to actively pursue a bulked-up form to bulk up.

Pick up a copy of The New Rules of Lifting For Women. Or The New Rules of Lifting.

This.

And there is no such thing as "tone". You either have muscle, or you don't.

Barneystinson

Women don't add bulk by upping weights.

...
I know it sounds weird but yes, I'm suggesting that the way to avoid bulk is the actually lift heavier weights.

...

You just agreed with me in your post.

'Nuff said.

No, I didn't. I'm saying that upping the weigh in conjunction with lower rep ranges (1-5) will build strength without increasing size as much, generally speaking. You made a blanket statement, completely disregarding the OP's true question, and with very little clarification as to what you actually meant and why you believe it's true.

That being said, I really appreciate you taking a small part of what I said and quoting it out of context. Do you work for the NY times?

Thanks for your snark, and it really wasn't out of context, so let me explain:

I completely agree and apologize to the OP that I didn't clarify that lower reps and gradually adding heavier weights will not NOT cause bulk. Having a bit of a bad day today and wasn't being helpful in my first post.

And as another poster mentioned, to continue adding mass or weight, you need to be eating above maintenance levels - generally 10-20% above is recommended for those looking to gain weight.

As long as you stay with a sensible deficit and a lifting program which encourages gradually adding weight as your strength builds, you'll be fine. I think in some cases women (and men) may have different views on what is "bulk" on a female physique and what is not and we'll probably never all agree. Usually nutrition is the greater determining factor of body composition and physique over time with ANY form of physical activity added.

TateFTW

Women don't add bulk by upping weights.

...
I know it sounds weird but yes, I'm suggesting that the way to avoid bulk is the actually lift heavier weights.

...

You just agreed with me in your post.

'Nuff said.

No, I didn't. I'm saying that upping the weigh in conjunction with lower rep ranges (1-5) will build strength without increasing size as much, generally speaking. You made a blanket statement, completely disregarding the OP's true question, and with very little clarification as to what you actually meant and why you believe it's true.

That being said, I really appreciate you taking a small part of what I said and quoting it out of context. Do you work for the NY times?

Thanks for your snark, and it really wasn't out of context, so let me explain:

I completely agree and apologize to the OP that I didn't clarify that lower reps and gradually adding heavier weights will not NOT cause bulk. Having a bit of a bad day today and wasn't being helpful in my first post.

And as another poster mentioned, to continue adding mass or weight, you need to be eating above maintenance levels - generally 10-20% above is recommended for those looking to gain weight.

As long as you stay with a sensible deficit and a lifting program which encourages gradually adding weight as your strength builds, you'll be fine. I think in some cases women (and men) may have different views on what is "bulk" on a female physique and what is not and we'll probably never all agree. Usually nutrition is the greater determining factor of body composition and physique over time with ANY form of physical activity added.

Agreed.

The only thing to remember is that when someone first starts doing weight training, they can in fact add muscle while losing fat, and on a deficit. This is only true of someone who has just started, and after a while it's completely true that hardly anyone can both build muscle and lose fat at the same time. This is a good thing for our OP, as she can make slight changes to her training, doing different reps and sets, as well as emphasizing certain muscles over others, but in the end she can push herself to build strength without too much worry about things getting "too" big.

xraychick77

LOL

i just love the uniformed.

there is no such thing as TONE. its either lose fat or not. to 'tone' you need to lose fat to see the muscle underneath..and believe me..you wont and cant bulk up. its not like oops over night my muscles got too big.. i cant stand questions like this. for someone who has been on a muscle building journey for over a year now i know how hard it is to 'bulk' up. especially women.

TateFTW

LOL

i just love the uniformed.

there is no such thing as TONE. its either lose fat or not. to 'tone' you need to lose fat to see the muscle underneath..and believe me..you wont and cant bulk up. its not like oops over night my muscles got too big.. i cant stand questions like this. for someone who has been on a muscle building journey for over a year now i know how hard it is to 'bulk' up. especially women.

I'm sure there are fetish support groups in your area that can help you with your love of the uniformed. Is it police, firemen, or just uniforms in general?

katharos3

LOL

i just love the uniformed.

there is no such thing as TONE. its either lose fat or not. to 'tone' you need to lose fat to see the muscle underneath..and believe me..you wont and cant bulk up. its not like oops over night my muscles got too big.. i cant stand questions like this. for someone who has been on a muscle building journey for over a year now i know how hard it is to 'bulk' up. especially women.

I just love the self-righteous.

Yes, I am uninformed. I ask questions to gain knowledge.

DonPendergraft

You've heard you can go light weight and high reps. It's true that that this won't make you bigger. But you won't get much stronger either. You will get "toned" or whatever. You could go the opposite direction. From high reps (tone) to medium reps (bodybuilding) to low reps and heavy weight (powerlifting). I had a friend that was a competitive powerlifter. Unless you were a heavyweight, there was no advantage to being bigger and heavier. You wanted to weigh little and lift alot. But clean and jerks, dead lifts, squats and bench press aren't what most people really want to do. Quite effective at building strength without too much bulk if you keep your reps low (but to failure).

kdiamond

You wanted to weigh little and lift alot. But clean and jerks, dead lifts, squats and bench press aren't what most people really want to do.

I never thought I would be doing clean and jerks, deadlifts, power cleans, squat cleans, etc.. But I look better now that I do them, and I'm at a pretty low weight and low body fat% (5'4", 110 pounds and about 17% bf, a size 0-2). I've never looked or felt better since lifting heavy...and I don't look "bulky".

DonPendergraft

That is AWESOME! Great job.

You wanted to weigh little and lift alot. But clean and jerks, dead lifts, squats and bench press aren't what most people really want to do.

I never thought I would be doing clean and jerks, deadlifts, power cleans, squat cleans, etc.. But I look better now that I do them, and I'm at a pretty low weight and low body fat% (5'4", 110 pounds and about 17% bf, a size 0-2). I've never looked or felt better since lifting heavy...and I don't look "bulky".