"You won't get bulky!" they said...but I am! Please help!
Replies
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Stop acting like you know everything. Every body is different and gets different results from the same plans. Like I said, I had muscles when I was 10. I've actually been called a "man" for my muscular build. I had never even lifted weights when I had those results. I never said I gained a lot of muscle in 3 weeks, I just said I already started to see negative results. Which is why I am postponing it until I get to my goal weight. I have 105 pounds of lean mass. I'd say that is pretty dang high for someone that only weighs 130.
No...everyone isn't different. You're not a perfect individual little snowflake that defies the laws of nature. The 'bulk' you gained in those three weeks has been explained as water retention and improvement of neuromuscular response. The ONLY way you gained ANYTHING in that period of time that is REAL tissue gains (which would be partially fat by the way), is if you're eating at a caloric surplus.
If you're too positive that YOU know everything to ignore it, that's fine.
And by the way, just because I know something from research, as well as my own experience and that of many close friends, doesn't mean I know, or think I know everything.
But...on the off chance I'm wrong...you need to send a sample of your DNA in to be tested. You'll be a millionaire in a week if you can figure out how to bottle that up and sell it.0 -
It bulks me up to. I'm one of those freaks that gets big from lifting. I put on muscle like a crazy person. I had big muscles when I was 10.
Some girls just have genetics to put on muscle really quickly. About 3 weeks ago I started lifting because I bought into the belief that girls don't get bulky and I already have started to get bigger. I'm quitting lifting and going back to body resistance exercises. It worked much better for my body type.
More quickly than 95% of men? I'm sorry, I don't think that's the case. You're not getting bigger 'in 3wks' by bulking muscle. Your brain is learning to communicate with your EXISTING muscle more efficiently, and you're retaining water. This will make the muscles you already have seem more dense/harder...and definitely will make them seem larger.
/sighWell I exercise a TON, even before I recently started lifting so I wasn't sure, I mean, I did a lot of strength training to begin with...also, yeah I do think that's possible for some people. The Crossfitters I've met the past few months have had INSANELY quick results with weights. I guess everyone's just different...
Are you doing crossfit? My guess is no, not with 10lb weights. You cannot compare your results with whatever you're doing, to results gained with a well thought out, properly designed program.
Also remember...REST is THE SINGLE MOST IMPORTANT PART of any fat burning, strength training plan. Overtraining is far worse for you than under training.
Period.
Stop acting like you know everything. Every body is different and gets different results from the same plans. Like I said, I had muscles when I was 10. I've actually been called a "man" for my muscular build. I had never even lifted weights when I had those results. I never said I gained a lot of muscle in 3 weeks, I just said I already started to see negative results. Which is why I am postponing it until I get to my goal weight. I have 105 pounds of lean mass. I'd say that is pretty dang high for someone that only weighs 130.
I'm not saying that you are wrong, but there are men who take steroids and eat thousands of calories a day who add muscle slowly. You are a freak of nature if you are actually building muscle, as a woman, on a calorie deficit, and lifting light weights. Seriously...go make some money and prove the science community false. Because everything out there says women don't have the hormones to bulk up like men without a **** ton of work.
We are all still the same species and basically, at the core, work the same.0 -
Thanks guys. Well, yes I've taken my measurements and I've gotten almost about a half inch on each thigh in the past few weeks. Which doesn't sound like a lot but apparently it's the difference between my thighs touching and not. And, I don't think I'm using bad form because I'm supervised while lifting...but how does that cause swelling anyway, just curious. I will make sure I'm lifting properly. Also, I did want to just calm down and believe that I'm only bigger right now because my muscles are growing but there is still fat present...however when I flex my leg I do feel a lot less fat already and it just seems like my muscles are getting huge too fast, it's weird. And I am definitely in a calorie deficit, have not gone over on my calories in over two months. I'm confused
** and thanks for your input as well! But the problem is not just perception since they not only look bigger, but they physically rub together now which is driving me crazy >.<
From personal experience I can that for the first month or so of lifting and any time right after a hard lifting session your muscles retain water and glycogen for muscle repair this does make your muscle bigger for about 24 hours or so. My best advice is to not weigh or measure yourself until you are able to go two full days without a lifting session or hard cardio session. My thighs and arms went up a 1/2 inch in the first month but after that they are now trending downward though after a very hard lifting session they swell a little.0 -
Adding 2 pounds of muscle/month is considered phenomenal for a guy who is not taking steroids (heck, even for advanced body builders who ARE taking steroids it's not bad). Most women can manage around 1 pound with a large caloric surplus and great routine. If you are on a caloric deficit, even as a rank novice you are not putting on a substantial amount of muscle unless your testosterone levels are at the level of a male.You don't know that though. Some people honestly do bulk up very quickly. I am one of them.
Bold part. Women do not gain substantial amounts of muscle quickly without some outside influence on their testosterone levels. They are however more prone to worrying about minor changes in their shape. Give it time, and the muscle swelling will subside.
A lot of initial 'growth' and 'bulking' people worry about is just...water.
@mess1119 - your lean mass:weight puts you at around 20% BF. Nothing exceptionally low.0 -
Your not bulky from the muscle. You will just have to drop bodyfat later after building the muscle up. it takes TIME. It can take years to sculpt the body you want but you can't just give up so quickly. Part of this is just mental. You might think you look bulkier when you probably look just about the same to everyone else. Keep working on building the muscle. If you keep lifting heavy and keep your diet in check, your body will start to change.0
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Another suggestion that hasn't been mentioned. Try training for Strength rather than size, i.e HEAVY weight, low rep rather than low weight high reps. It may seem counter intuitive but bodybuilders train for big muscles, wight-lifters train for strength. Body-builders with get 'swole' quicker yet are weaker
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i think i know exactly what the OP is talking about and i decided to not to crossfit while i'm losing weight for exactly that reason. i also know that those type circuit workouts would make me ravenously hungry so it would be even easier to bulk.
my advice is
- find the sweet spot of deficit calories to at. if you're anything like me, then eating anything close to you maintenance and to frequent lifting = muscle gain. so you want to eat enough that you're able to recover properly from your workouts but not enough that your bodies like "ohh yeah let's do what we do best and make her into she-hulk"
- continue to lift heavy but mainly concentrate on compound movements that work multiple muscles at once.
- lift for strength gains and o maintain muscle mass while you lose. that means lift for 5-8 reps at the most for 3-6 sets0 -
Its already been said by a lot of folks already - but apart from possible newbie gains (and not that much at that) you will not be gaining muscle on a calorie deficit - but you may well be retaining water.
The water retention is mosy likely the difference between the thigh gap and no thigh gap for you.
As others have said, keep it up and the water retention in the muscles will likely 'calm down' and as your BF% decreases, so will your thigh measurements.0 -
This is not directed at any one person...but it never ceases to amaze me how many women believe they put on muscle mass by picking up a pair of dumbbells.
What allows men to gain muscle, is testosterone (there's more to it...but this is a key factor, and without it, you WON'T). In order for men to put on that muscle, they need to eat at a caloric surplus. Men who are doing so, can expect to gain 1-3lbs a month OVER THEIR ENTIRE BODY, of which 1-1.5lbs will be muscle, unless they're on an EXTREMELY dedicated program, in which case the best they could hope for is 2lbs/month.
This is what 1.5lbs of muscle looks like with a garlic clove for scale:
Now, you're a woman, you have a substantial percentage LESS testosterone than any average male does, even if you have HIGHER testosterone than any average woman. WORST CASE, if you had the SAME levels of testosterone as an AVERAGE man, the above picture is all you're going to gain, lifting HARD, eating a CRAPLOAD (no, not at maintenance).
And remember, that's spread over your ENTIRE body.
I'm sorry ladies, I love you all...and I absolutely hate telling you you're wrong (unless you called me a know it all of course)...but in this case...you are
. 0 -
This is not directed at any one person...but it never ceases to amaze me how many women believe they put on muscle mass by picking up a pair of dumbbells.
What allows men to gain muscle, is testosterone (there's more to it...but this is a key factor, and without it, you WON'T). In order for men to put on that muscle, they need to eat at a caloric surplus. Men who are doing so, can expect to gain 1-3lbs a month OVER THEIR ENTIRE BODY, of which 1-1.5lbs will be muscle, unless they're on an EXTREMELY dedicated program, in which case the best they could hope for is 2lbs/month.
This is what 1.5lbs of muscle looks like with a garlic clove for scale:
Now, you're a woman, you have a substantial percentage LESS testosterone than any average male does, even if you have HIGHER testosterone than any average woman. WORST CASE, if you had the SAME levels of testosterone as an AVERAGE man, the above picture is all you're going to gain, lifting HARD, eating a CRAPLOAD (no, not at maintenance).
And remember, that's spread over your ENTIRE body.
I'm sorry ladies, I love you all...and I absolutely hate telling you you're wrong (unless you called me a know it all of course)...but in this case...you are.
I love you.0 -
This is not directed at any one person...but it never ceases to amaze me how many women believe they put on muscle mass by picking up a pair of dumbbells.
What allows men to gain muscle, is testosterone (there's more to it...but this is a key factor, and without it, you WON'T). In order for men to put on that muscle, they need to eat at a caloric surplus. Men who are doing so, can expect to gain 1-3lbs a month OVER THEIR ENTIRE BODY, of which 1-1.5lbs will be muscle, unless they're on an EXTREMELY dedicated program, in which case the best they could hope for is 2lbs/month.
This is what 1.5lbs of muscle looks like with a garlic clove for scale:
Now, you're a woman, you have a substantial percentage LESS testosterone than any average male does, even if you have HIGHER testosterone than any average woman. WORST CASE, if you had the SAME levels of testosterone as an AVERAGE man, the above picture is all you're going to gain, lifting HARD, eating a CRAPLOAD (no, not at maintenance).
And remember, that's spread over your ENTIRE body.
I'm sorry ladies, I love you all...and I absolutely hate telling you you're wrong (unless you called me a know it all of course)...but in this case...you are.
I love you.
...I love you too...but, I thought we weren't telling anyone about that???
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You're not even lifting heavy and you just barely got started. I'm with those who say it's water retention. Give it some time. I think you will eventually love your results.0
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@MES1119 - You said you were a former swimmer right? Former athletes (men or women) are one of the groups of people that can add a bit of muscle quickly...but you won't continue for long on a deficit...0
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This is not directed at any one person...but it never ceases to amaze me how many women believe they put on muscle mass by picking up a pair of dumbbells.
What allows men to gain muscle, is testosterone (there's more to it...but this is a key factor, and without it, you WON'T). In order for men to put on that muscle, they need to eat at a caloric surplus. Men who are doing so, can expect to gain 1-3lbs a month OVER THEIR ENTIRE BODY, of which 1-1.5lbs will be muscle, unless they're on an EXTREMELY dedicated program, in which case the best they could hope for is 2lbs/month.
This is what 1.5lbs of muscle looks like with a garlic clove for scale:
Now, you're a woman, you have a substantial percentage LESS testosterone than any average male does, even if you have HIGHER testosterone than any average woman. WORST CASE, if you had the SAME levels of testosterone as an AVERAGE man, the above picture is all you're going to gain, lifting HARD, eating a CRAPLOAD (no, not at maintenance).
And remember, that's spread over your ENTIRE body.
I'm sorry ladies, I love you all...and I absolutely hate telling you you're wrong (unless you called me a know it all of course)...but in this case...you are.
but it's all relative right? it's not the amount that's necessarily the problem just the look. yes women in general can't gain muscle as quickly as men but SOME women can gain muscle quicker than other women and some of those women who are easy gainers might not necessarily like the look it gives them.
however, i do believe that most women on here who complain about packing on muscle when they start lifting aren't really gaining muscle. mainly because if you were that type of person, you'd know about it even before you stepped foot in a gym because you'd already look like you worked out and you'd already start off with higher than average strength than other newbs.0 -
It's simples.
You started with legs with less muscle.
You added muscle.*
The fat hasn't started to come off from that area yet.
Thus, legs are seemingly bigger.
Persevere.
*Newbie gains / water retention in existing muscle
This!0 -
My legs are always "puffy" and really hard after a good lifting session that hits them hard. It's just glycogen and water and will go away in a few days. You can't put on muscle tissue that fast, especially if you're a woman on a calorie deficit.
Don't let it get to you too much.0 -
Well trainers have said that I wouldn't bulk up but I do everytime. I get big muscles...low weights and lotsa reps or heavy weights and few reps. I do exercises that make long lean muscles only. Pilates...yoga.... Otherwise I just get bigger! So I understand exactly what you mean...mind you I'd love the muscles that are free of cellulite! Lucky!0
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but it's all relative right? it's not the amount that's necessarily the problem just the look. yes women in general can't gain muscle as quickly as men but SOME women can gain muscle quicker than other women and some of those women who are easy gainers might not necessarily like the look it gives them.
however, i do believe that most women on here who complain about packing on muscle when they start lifting aren't really gaining muscle. mainly because if you were that type of person, you'd know about it even before you stepped foot in a gym because you'd already look like you worked out and you'd already start off with higher than average strength than other newbs.
I think you missed my point, which was whether it's relative or not...as a woman eating on a calorie deficit (or even at maintenance as you suggested for yourself), you didn't gain ANY visible muscle (if a man gains 1-1.5lbs on a bulking/surplus phase, lifting hard...with oodles of testosterone to work with, what do you really think you gained without the testosterone, at maintenance/deficit?). Human physiology just doesn't work that way.0 -
you probably look damn good anyway.0
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Well trainers have said that I wouldn't bulk up but I do everytime. I get big muscles...low weights and lotsa reps or heavy weights and few reps. I do exercises that make long lean muscles only. Pilates...yoga.... Otherwise I just get bigger! So I understand exactly what you mean...mind you I'd love the muscles that are free of cellulite! Lucky!
^^^^
This is what I mean. What you've just said is physiologically impossible eating on a calorie deficit, even as a man. There are 'newbie' gains as have been mentioned, but I hate talking about them because then people latch onto that and assume it means them. Those gains are VERY small, and only happen for the very overweight, and again...they AREN'T going to be visible gains.0 -
This is not directed at any one person...but it never ceases to amaze me how many women believe they put on muscle mass by picking up a pair of dumbbells.
What allows men to gain muscle, is testosterone (there's more to it...but this is a key factor, and without it, you WON'T). In order for men to put on that muscle, they need to eat at a caloric surplus. Men who are doing so, can expect to gain 1-3lbs a month OVER THEIR ENTIRE BODY, of which 1-1.5lbs will be muscle, unless they're on an EXTREMELY dedicated program, in which case the best they could hope for is 2lbs/month.
This is what 1.5lbs of muscle looks like with a garlic clove for scale:
Now, you're a woman, you have a substantial percentage LESS testosterone than any average male does, even if you have HIGHER testosterone than any average woman. WORST CASE, if you had the SAME levels of testosterone as an AVERAGE man, the above picture is all you're going to gain, lifting HARD, eating a CRAPLOAD (no, not at maintenance).
And remember, that's spread over your ENTIRE body.
I'm sorry ladies, I love you all...and I absolutely hate telling you you're wrong (unless you called me a know it all of course)...but in this case...you are.
Damnit, your pic made me hungry 0 -
This is not directed at any one person...but it never ceases to amaze me how many women believe they put on muscle mass by picking up a pair of dumbbells.
What allows men to gain muscle, is testosterone (there's more to it...but this is a key factor, and without it, you WON'T). In order for men to put on that muscle, they need to eat at a caloric surplus. Men who are doing so, can expect to gain 1-3lbs a month OVER THEIR ENTIRE BODY, of which 1-1.5lbs will be muscle, unless they're on an EXTREMELY dedicated program, in which case the best they could hope for is 2lbs/month.
This is what 1.5lbs of muscle looks like with a garlic clove for scale:
Now, you're a woman, you have a substantial percentage LESS testosterone than any average male does, even if you have HIGHER testosterone than any average woman. WORST CASE, if you had the SAME levels of testosterone as an AVERAGE man, the above picture is all you're going to gain, lifting HARD, eating a CRAPLOAD (no, not at maintenance).
And remember, that's spread over your ENTIRE body.
I'm sorry ladies, I love you all...and I absolutely hate telling you you're wrong (unless you called me a know it all of course)...but in this case...you are.
Damnit, your pic made me hungry
I just had pork loin roast, or it would have me as well lol.0 -
I agree with a lot of comments here.. Give it time.. Your muscles are in repair.. With all tissue strain there will be swelling which is fluid.. You most certainly will NOT bulk using light weights.. But any repetitious movement that causes stress to the muscle will no doubt react.. Just be patient and keep at it..your body WILL adjust and you will be thankful when it does that you pushed yourself.0
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bump0
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but it's all relative right? it's not the amount that's necessarily the problem just the look. yes women in general can't gain muscle as quickly as men but SOME women can gain muscle quicker than other women and some of those women who are easy gainers might not necessarily like the look it gives them.
however, i do believe that most women on here who complain about packing on muscle when they start lifting aren't really gaining muscle. mainly because if you were that type of person, you'd know about it even before you stepped foot in a gym because you'd already look like you worked out and you'd already start off with higher than average strength than other newbs.
I think you missed my point, which was whether it's relative or not...as a woman eating on a calorie deficit (or even at maintenance as you suggested for yourself), you didn't gain ANY visible muscle (if a man gains 1-1.5lbs on a bulking/surplus phase, lifting hard...with oodles of testosterone to work with, what do you really think you gained without the testosterone, at maintenance/deficit?). Human physiology just doesn't work that way.
ok, we'll just have to agree to disagree. i spent 8 years as an athlete (was well on my way to gaining a spot on the women's rugby world cup team until an injury set me back) where i significantly increased my muscle mass while eating on maintenance of course i made even more gains when i ate above maintenance.i dont know about human physiology and i dont really care to compare what my results are to some random dude's results, i just know what happens to me and my body.
for the record i do come from a pretty athletic gene pool that includes soccer players, boxers, powerlifters, sprinters, football players, basketball players, decathelets - both male and female - so it's probably easier for me because my genes were built that way to do just that.
anyway, i see no reason why these topics need to become arguments. if people want to believe they are gaining oodles of pounds of muscles by lifting a barbie weight a trillion times then that's kind of their problem isnt it?0 -
anyway, i see no reason why these topics need to become arguments. if people want to believe they are gaining oodles of pounds of muscles by lifting a barbie weight a trillion times then that's kind of their problem isnt it?
I agree with this part.
Although, the problem with them believing it, is that they then tell other people that that's what's happening, and the misinformation spreads. This dissuades otherwise willing people from performing a form of exercise that is incredibly good for them in so many ways...all because of something that isn't true anyhow.
And yes, while it might be 'their problem'...as a helpful person who doesn't like to see people frustrated and disheartened, it's sort of hard to stand by and watch it happen.0 -
Did you take measurements? It's absolutely impossible for your measurements to go up while you are in a calorie deficit. So most likely you aren't in a calorie deficit. Even if you are genetically superior and put on a whole pound of muscle while losing a whole pound of fat (which is damn near impossible) your volume would decrease because the size of a pound of muscle is smaller than that of fat.
So basically, either your subjective evaluation method is flawed or you aren't eating in a calorie deficit.
There's a lot of answers here, and I'm sure several are good (and that some are just not so much) but this is your second answer and it wins the thread. It is EXACTLY right. I've been saying about myself, lifting doesn't make me bulky, being fat makes me bulky. I've been lifting for about 10 months. I've been doing New Rules since late October, so 7 months. In all of that time I've lifted "heavy" in that I don't just pick one weight and use it for all lifts, but I pick a weight that will challenge me by my last reps. I have gotten slimmer. Then I was getting ready for Tough Mudder, and getting hectic in life and getting a little grumpy and for several weeks my nutrition has not been on point. I am gaining weight and I KNOW that it isn't more than a pound of muscle.
The thing about lifting is that it makes you hungry. If you aren't eating enough protein, serious heavy lifting will have your body demand that you fuel it. Fuel it right with adequate protein and you can maintain your deficit a little more easily. But if you're gaining weight or size, you're not eating at a deficit.0 -
Bulkiness comes from calorie surplus. If you legs are "swole" from lifting it's usually going to be from water retention in the cells, glycogen storage in the muscle (with the anticipation that another leg workout is ensuing), and inflammation from muscle from being worked.
It happens to EVERYONE who lifts. It will go away in a couple of weeks or so as LONG as you are consistent. Don't fret, continue.
A.C.E. Certified Personal Trainer/Group Fitness Instructor
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
crisanderson has answered the question already.
But can all you fast bulking women send some more testosterone my way please? :happy:0 -
It's simples.
You started with legs with less muscle.
You added muscle.*
The fat hasn't started to come off from that area yet.
Thus, legs are seemingly bigger.
Persevere.
*Newbie gains / water retention in existing muscle
This ^^^ Exactly!0
This discussion has been closed.
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