HALP! Heavy Lifting Made Me SUPAH Bulky!!!

Sarauk2sf

Thanks! I always feel so stupid when I read threads like this, because I've also recently starting doing SL 5 X 5, but find it really hard to up the weights. So, the weights I lift are really very light compared to most of the other lifters I read about.

All you need to do is worry about comparing you to YOU.

In my experience keeping the 5x5 while in a calorie deficit can be really taxing and tiring...Starting Strength is 3x5...so i kind of merged the 2 and do 2 warm up sets, one at half the weight, and one at 75% of the weight, then 3x5.

Also you could buy fractional plates...i am looking into this right now! As the weights get heavier it id difficult to go up 5 pounds, especially in OHP. So increasing in smaller increments may be the way to go.

Also, make sure you deload for a week here and there! do the same program with lighter weights, then return to the program the next week..I have really responded well to this.

Thanks for the advice. I'm currently slightly stuck on the OHP and BP. I'll try the deloading. I'm getting very good results and love my muscle definition that is starting to show ever so slightly (well, at least I can see it...) Also, I love the psychological effect that it has - "better not mess with me, I'm strong because I lift heavy:grumble: !" And I do feel that it has huge benefits on my health, as my back and core is generally much stronger and I have less problems with backpain.

Adding to the above commentary.

I basically do not other sports, never have pretty much since I hit puberty. It's just something I was not interested in. I tried ju jitsu for a while - loved it but it was too hard to keep up with and I was not very good at it, as well as being a bit hard on my body. I find lifting gives me that sense of accomplishment that people get when they do and progress in something they love, whether it be running, martial arts, soccer etc.

A few years ago I was very ill and contracted a really bad staph infection while in hospital which then led to osteomyelitis of my upper spine. I was in virtually constant pain as a result of it. Since engaging in doing compound lifts I have not had any pain from it. It is a wonderful thing to be pain free all the while knowing you are helping preserve bone density as you get older as well as helping body composition...all while doing something you love.

Otterluv

Just wondering, how do you lovely lifting ladies feel about girls like me who don't lift and don't have any interest in lifting ever? :P

I have no issue with someone not liking an exercise that I enjoy. I can't stand exercise videos, but I know that they've done great things for a lot of people. The only problem I have is when I see women throw out the idea of lifting because they have misconceptions about what the results will be, or due to fears of being in the weights side of the gym. It might be something they enjoy if they try (or at least enjoy the results), but fears and misconceptions keep them from even giving it a shot.

I have 3 main fitness goals:

To get strong
To have cardio endurance for outdoor activities
To be balanced and bendy

All three of those goals will help me enjoy the activities that I love (hiking, adventures) while helping to keep me safe from injuries as I age. I have found that the most efficient ways to reach those goals and enjoy the process as much as possible are: trail running, heavy lifting, and stretching/yoga. You may have other ways that work for you and will get you to your goals. That's just fine with me.

Otterluv

:blushing: People are all so concerned about the zombies, but reavers need awareness too!

I agree, reavers are like zombies' even meaner cousins. I am coming out firmly against reavers.

Vdoll1981

thank you all so much for this thread! I saw dontstopb_leakin's original thread, and i have kept that tab open for probably 2 weeks now because she inspires me. i have started SL 5x5, about a week ago, and i already feel stronger and more capable. it is scary as hell walking into golds' free weight section as a fat girl (well, anywhere in gold's lol, those are some toned people!), but after some initial dirty looks, it feels right.

i don't have any progress pics yet - again, only started a week ago - and since i'm still carrying so much weight it's hard to see progress until i drop more. i'm eating a calorie deficit, but i still have quite a bit to lose before my muscle shows up.

oddly enough, it has also made my cardio easier. first time i did like 2.5 minutes on the bicycle before i was ready to die, a week later it was 10 and i was good after. i only really did it to loosen up after lifting - my muscles get so sore from the squats especially.

although after i work out i get all uppity and make the bf poke my legs and squeeze my biceps... he was impressed by the base of firmness below the jiggle.

tl;dr, you all are SO inspirational, lifting for strength has changed how i work out, bye bye fat

CoderGal

thank you all so much for this thread! I saw dontstopb_leakin's original thread, and i have kept that tab open for probably 2 weeks now because she inspires me. i have started SL 5x5, about a week ago, and i already feel stronger and more capable. it is scary as hell walking into golds' free weight section as a fat girl (well, anywhere in gold's lol, those are some toned people!), but after some initial dirty looks, it feels right.

i don't have any progress pics yet - again, only started a week ago - and since i'm still carrying so much weight it's hard to see progress until i drop more. i'm eating a calorie deficit, but i still have quite a bit to lose before my muscle shows up.

oddly enough, it has also made my cardio easier. first time i did like 2.5 minutes on the bicycle before i was ready to die, a week later it was 10 and i was good after. i only really did it to loosen up after lifting - my muscles get so sore from the squats especially.

although after i work out i get all uppity and make the bf poke my legs and squeeze my biceps... he was impressed by the base of firmness below the jiggle.

tl;dr, you all are SO inspirational, lifting for strength has changed how i work out, bye bye fat

I am happy that you're inspired and enjoying this! Also...

SteveHunt113

I get so tired of hearing women use "getting bluky" as an excuse to jusitfy their 2.5 lbs dumbbells.

If this is your fear:


Then you should not avoid this:


But rather, avoid this:


I admire all the woman who have posted the before and after pictures. You are an inspiration to me and others!

THANK YOU!

mackemom

HAHA!
Love the weights! You look like a lean mean fightin' machine! ;-)

Cr01502

Accidentally deleted my whole post!!

Lost my baby weight (from my 3rd child) in December. Hit the gym in January after I recovered from severe pneumonia. I weighed 125 when I started at the gym and 136 now. I lifted heavy, and ate 2300-3000 calories a day. Just tryin' to get buff I do not think I look like a dude!
ONE YEAR! Last year vs last week

Now:

nainai0585

I have a question:

Can I still achieve the same/similar results using the circute machines rather then free weights? After reading this thread (as well as the several others that have popped up over the past few days), I realized that the way I WANT to look cannot be achieved by the low weights I am doing now, so I upped everything today.
Please feel free to critique my work out/weights and let me know what I can do differently or better:

Stats - 179lbs, 5'7"
I started really working out at the end of March 2013 and my starting weight was 192lbs.

I have upped all my weights today by 10lbs and my cardio has stayed the same:
Cardio - 400 cal., hill climb on the treadmill at max height, brisk walk (no running), not timed, I stop when I reach 400 cal. burned.

Upper Body:
Pectorals - 40 lbs, 1 set of 15 reps
Shoulder Press - 20 lbs, " "
Arms (the machine where you pull the weight downs) - 50 lbs, " "
Chest Press - 30 lbs, " "
Arm Curl - 20 lbs, " "
Vertical Traction - 80 lbs, " "
Rotary Torso - 50 lbs, " "

Lower Body:
Abduction - 90 lbs, " "
Adduction - 90lbs, " "
Glutes - 60lbs, " "
Leg Press - 140 lbs, " "
Leg Curl - 70lbs, " "
Leg extension - 50lbs, " "

Back/Abs:
Low Row - 70 lbs, " "
Lower Back - 70lbs, " "
Upper Back - 50lbs, " "
Abs - 50lbs, " "

soniabogonia

So inspiring!

Aaaaamaziiing thread!!!!

stennis

Definitely no dude .... yowza!!!!!

Cr01502

I have a question:

Can I still achieve the same/similar results using the circute machines rather then free weights? After reading this thread (as well as the several others that have popped up over the past few days), I realized that the way I WANT to look cannot be achieved by the low weights I am doing now, so I upped everything today.
Please feel free to critique my work out/weights and let me know what I can do differently or better:

I would say get off the machines if you can. They isolate muscles and only allow movement in a fixed pattern. It's great that you're lifting heavier. That will help. But one of the benefits of strength training is that you're recruiting many muscles at once. For example, when you squat you're working glutes, hamstrings, hip flexors, hip adductors, quads, and your core. Therefore recruiting more muscle fibers, burning more calories, and stimulating hormones that are productive to weight loss and muscle building.

Check out New Rules of Lifting for Women, Stronglifts Starting Strength.

CoderGal

I have a question:

Can I still achieve the same/similar results using the circute machines rather then free weights? After reading this thread (as well as the several others that have popped up over the past few days), I realized that the way I WANT to look cannot be achieved by the low weights I am doing now, so I upped everything today.
Please feel free to critique my work out/weights and let me know what I can do differently or better:

I would say get off the machines if you can. They isolate muscles and only allow movement in a fixed pattern. It's great that you're lifting heavier. That will help. But one of the benefits of strength training is that you're recruiting many muscles at once. For example, when you squat you're working glutes, hamstrings, hip flexors, hip adductors, quads, and your core. Therefore recruiting more muscle fibers, burning more calories, and stimulating hormones that are productive to weight loss and muscle building.

Check out New Rules of Lifting for Women, Stronglifts Starting Strength.

this

PikaKnight

Just wondering, how do you lovely lifting ladies feel about girls like me who don't lift and don't have any interest in lifting ever? :P

Maybe you should start your own thread and not hijack this one. It's already gone through a heavy dose of negativity and derailment...please don't try to do the same.

To clarify for those that seem to want to pick a fight...this thread is to help dispel the fears of "bulking" due to heavy lifting, as well as celebrate the tremendous progress these women have made. Most aren't working towards a competition. Most are just your every day ladies who found a way to get fit as well as get the body that they were really looking for.

There are so many women out there that are interested, but scared and alienated by the broscience, prejudice, and judgmental conceptions that are, unfortunately, spread thick everywhere. I hope this thread inspires those women to take that first step to at least trying heavy lifting rather than condemning it right off the bat.

So...back to the awesomeness of this thread. Congrats ladies! You are all so awesome :flowerforyou:

CoderGal

My...what big cups you have...the better to hot you with

...And people worry about losing all the boob and looking manly.

girlshapedtiger

bump because i love this thread and want to go back and read all of it.

MsEmmy

Bumpola Bumpingtons. Have just bought NROL4W and am about to step tentatively in your footsteps. Thanks for the inspiration ladies :flowerforyou:

Mommylicous

I know I'm not as far along as all these ladies are, but a little encouragement for those of you who have a lot to lose..

This is after only 2 Months of lifting, with only a 3.2 lb loss.





Best 3.2 lb loss of my life. Never going back to "just cardio" again.

avababy05

bump to read later

jukyu

Amen , you look great!

RandiLandCHANGED

My...what big cups you have...the better to hot you with

...And people worry about losing all the boob and looking manly.

Why thank you, my dear! But I'll admit that Victoria's Secret has helped out a lot. Some women don't lose the majority of the boobage...but I'm not one of them I'm also a lady who wanted abs more than anything, and was willing to sacrifice.

3dogsrunning

Why thank you, my dear! But I'll admit that Victoria's Secret has helped out a lot. Some women don't lose the majority of the boobage...but I'm not one of them I'm also a lady who wanted abs more than anything, and was willing to sacrifice.

I mean this in the most non-creepy way possible but I love your abs.

RandiLandCHANGED

Thank you :flowerforyou:

georgiancreative

Wow love this post for the pure inspiration.

CoderGal

Why thank you, my dear! But I'll admit that Victoria's Secret has helped out a lot. Some women don't lose the majority of the boobage...but I'm not one of them I'm also a lady who wanted abs more than anything, and was willing to sacrifice.

I would love abs. Some women need to realize it's not their boob tissue they're losing it's the extra fat they're carrying on and around it. Some people have this horror story made up in their mind (particularly if they're not well endowed). But the more muscle you keep the more they perk and the more fat you lose the less they sag. I lost 8 band sizes and while my boobs have gotten smaller, so has the rest of me, proportionately.

nomeejerome

Ok...that is it....I am going to start.....

Thank you ladies:flowerforyou:

Crankstr

Just curling up to take a nap in my favorite thread.

:yawn:

I need my rest...tomorrow I SMASHHHHHH!

bekylouisex3

WOW! You all look amazing! I've been lifting on/off for quite a bit. Just recently got serious with my diet etc. and can't wait to see the results

Cp731

Now:

HAWT!!!!!

cyoka13

I just spent about an hour reading through these threads and you ladies are all lovely, inspirational and amazing! Congrats to you on your hard work and well deserved results.

I would love to start lifting - but I do not have a gym membership (and I am more likely to workout at home anyways). Right now, I am I trying to lower my BF % with home body weight routines and diet. One day, I want to get to the gym and start a program like stronglits or NROL for Woman...Anywho, congrats to you all!