HALP! Heavy Lifting Made Me SUPAH Bulky!!!
Replies
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I agree with Stef too. Don't compare yourself to others. Worry the most about form more then what you are lifting. I progressed very quickly on legs but other lifts due to injuries it took me almost 2 years to hit what some people do in 2-3 months.0
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This is after a year of Strong Lifts. No significant weight change, also had to take some breaks over the year and was not terribly consistent. The pics aren't great but I'm happy with the results!
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I bloat heavily when I lift heavy...how to combat that
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I powerlift... Tell me again how bulky and unfeminine I am
?
And another one of my favorites.. "You're not flexible, you're to masculine to be flexible" Yeah sure hun..
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I'm just getting started in weight lifting but here is my progress so far. The first pics I was losing weight eating at a deficit and doing cardio.. 12 lbs later I'm doing a 5x5 program. I'm looking super bulky right?
FYI: I'm a breast cancer survivor without reconstruction.. if my scars offend you I'm so not sorry.
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Kerryatoon wrote: »FYI: I'm a breast cancer survivor without reconstruction.. if my scars offend you I'm so not sorry.
If it offends anyone, then *kitten* them!
You're so inspirational! I wish every cancer survivor was as cool as you are
You go girl! 20 -
Kerryatoon wrote: »I'm just getting started in weight lifting but here is my progress so far. The first pics I was losing weight eating at a deficit and doing cardio.. 12 lbs later I'm doing a 5x5 program. I'm looking super bulky right?
FYI: I'm a breast cancer survivor without reconstruction.. if my scars offend you I'm so not sorry.
Loving your shoulder definition: I'll keep on keeping on!!!1 -
lilaclovebird wrote: »SagarikaBedi wrote: »@quiksylver296 how much weight do you normally lift...
@SagarikaBedi She lifts more and more weight every week. 5x5 Stronglifts is a progressive program to get you to lift as much as possible using compound lifts.
She willingly updates a small group of friends on her progress every week at least and is an inspiration to us all.
@quiksylver296
Awwww, thanks @lilaclovebird! you, too! 0 -
SagarikaBedi wrote: »@quiksylver296 how much weight do you normally lift...
@SagarikaBedi
Stronglifts incorporates squats, bench press, deadlift, overhead press (OHP), and barbell rows. I started at the bar (45 pounds) on all five of them. When you successfully complete five sets of five reps, you move up five pounds. I am currently at:
Squats - 200 lbs
Bench press - 128 lbs (I bought fractional plates when I couldn't move up 5 pounds at a time any more.)
OHP - 82 lbs
Deadlifts - 245 lbs (MY FAVORITE!!! It makes me feel so BADASS!!!
)
Rows - 119 lbs.
I tack on a few extra exercises now, mostly ones that help me master pull-ups. But when I started, I only did the SL 5.1 -
quiksylver296 wrote: »SagarikaBedi wrote: »@quiksylver296 how much weight do you normally lift...
@SagarikaBedi
Stronglifts incorporates squats, bench press, deadlift, overhead press (OHP), and barbell rows. I started at the bar (45 pounds) on all five of them. When you successfully complete five sets of five reps, you move up five pounds. I am currently at:
Squats - 200 lbs
Bench press - 128 lbs (I bought fractional plates when I couldn't move up 5 pounds at a time any more.)
OHP - 82 lbs
Deadlifts - 245 lbs (MY FAVORITE!!! It makes me feel so BADASS!!! )
Rows - 119 lbs.
I tack on a few extra exercises now, mostly ones that help me master pull-ups. But when I started, I only did the SL 5.
What extra exercises do you tack on and how did you fit them in, how many sets, etc. I've been wanting to do a kind of modified sl's (bc that's pretty much what I've been doing just probably way too many accessories) so I'm curious as to what others do....0 -
quiksylver296 wrote: »SagarikaBedi wrote: »@quiksylver296 how much weight do you normally lift...
@SagarikaBedi
Stronglifts incorporates squats, bench press, deadlift, overhead press (OHP), and barbell rows. I started at the bar (45 pounds) on all five of them. When you successfully complete five sets of five reps, you move up five pounds. I am currently at:
Squats - 200 lbs
Bench press - 128 lbs (I bought fractional plates when I couldn't move up 5 pounds at a time any more.)
OHP - 82 lbs
Deadlifts - 245 lbs (MY FAVORITE!!! It makes me feel so BADASS!!! )
Rows - 119 lbs.
I tack on a few extra exercises now, mostly ones that help me master pull-ups. But when I started, I only did the SL 5.
What extra exercises do you tack on and how did you fit them in, how many sets, etc. I've been wanting to do a kind of modified sl's (bc that's pretty much what I've been doing just probably way too many accessories) so I'm curious as to what others do....
I mostly do assisted pull-ups and dips (on the Nautilus machine), or negative pull-ups on the bar now, if I have time. I try to do at least 3X5 of these, but if I'm feeling stronger I do more sets. My goal is to do be able to do pull-ups, so I focus there. I do these after I do my SLs exercises.
I've done good mornings, kettle bell swings, biceps curls, etc., once in awhile. I just wing it mostly. My focus is always on the SLs, not the extra exercises. I haven't personally checked it out, but I hear Ice Cream Fitness (ICF) is a program like SLs with extra exercises actually added into the program.2 -
Wow. Great to see this old thread resurrected.
So many people with so much to be proud of.1 -
quiksylver296 wrote: »quiksylver296 wrote: »SagarikaBedi wrote: »@quiksylver296 how much weight do you normally lift...
@SagarikaBedi
Stronglifts incorporates squats, bench press, deadlift, overhead press (OHP), and barbell rows. I started at the bar (45 pounds) on all five of them. When you successfully complete five sets of five reps, you move up five pounds. I am currently at:
Squats - 200 lbs
Bench press - 128 lbs (I bought fractional plates when I couldn't move up 5 pounds at a time any more.)
OHP - 82 lbs
Deadlifts - 245 lbs (MY FAVORITE!!! It makes me feel so BADASS!!! )
Rows - 119 lbs.
I tack on a few extra exercises now, mostly ones that help me master pull-ups. But when I started, I only did the SL 5.
What extra exercises do you tack on and how did you fit them in, how many sets, etc. I've been wanting to do a kind of modified sl's (bc that's pretty much what I've been doing just probably way too many accessories) so I'm curious as to what others do....
I mostly do assisted pull-ups and dips (on the Nautilus machine), or negative pull-ups on the bar now, if I have time. I try to do at least 3X5 of these, but if I'm feeling stronger I do more sets. My goal is to do be able to do pull-ups, so I focus there. I do these after I do my SLs exercises.
I've done good mornings, kettle bell swings, biceps curls, etc., once in awhile. I just wing it mostly. My focus is always on the SLs, not the extra exercises. I haven't personally checked it out, but I hear Ice Cream Fitness (ICF) is a program like SLs with extra exercises actually added into the program.
another one that does "accessory" lifts is Wendler 5/3/1 if you choose to do them. 4 big lifts in a schedule you make for yourself (1 lift a day with rest days, 2 lifts a day etc)
I don't do many accessory lifts either...might have to start tho..0 -
Wow. this thread is awesome! Congrats to everyone!
Question though - I'd never heard of the 5x5 before (will have to research). I currently do what I consider "heavy" lifting, but 3 sets of 8-10 reps. My current BP is 135, DL is 185 maintaining the weight 3 full sets. Could probably do more, but I want to hit the 8-10 reps. Anyone notice a change in results going from a 3-set plan to the 5x5 other than lifting more weight?
Thanks in advance!0 -
Awww.. such an awesome thread. Props! And OP you look phenomenal.0
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acbraswell wrote: »Wow. this thread is awesome! Congrats to everyone!
Question though - I'd never heard of the 5x5 before (will have to research). I currently do what I consider "heavy" lifting, but 3 sets of 8-10 reps. My current BP is 135, DL is 185 maintaining the weight 3 full sets. Could probably do more, but I want to hit the 8-10 reps. Anyone notice a change in results going from a 3-set plan to the 5x5 other than lifting more weight?
Thanks in advance!
This isn't actually considered "heavy." Generally, heavy lifting is working at a weight where you can do about 3-5 reps a set (and up to 5 sets). Heavy is relative, what is heavy for one person isn't for another, so it's all based on how many reps.
I noticed, when I went from 3 sets of 8-10 to a 5x5 that I saw greater increases in strength more quickly. I'm now doing Wendler's 5/3/1 which has those same benefits of increasing stregthn.
I've read a lot that indicates lifting in the 3-5 range is best for strength, the 8-10 rep range is best for hypertrophy. Adding muscle mass or losing fat can happen on either plan, that is more about what you eat (well, really, how much).
HTH3 -
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acbraswell wrote: »Wow. this thread is awesome! Congrats to everyone!
Question though - I'd never heard of the 5x5 before (will have to research). I currently do what I consider "heavy" lifting, but 3 sets of 8-10 reps. My current BP is 135, DL is 185 maintaining the weight 3 full sets. Could probably do more, but I want to hit the 8-10 reps. Anyone notice a change in results going from a 3-set plan to the 5x5 other than lifting more weight?
Thanks in advance!
This isn't actually considered "heavy." Generally, heavy lifting is working at a weight where you can do about 3-5 reps a set (and up to 5 sets). Heavy is relative, what is heavy for one person isn't for another, so it's all based on how many reps.
I noticed, when I went from 3 sets of 8-10 to a 5x5 that I saw greater increases in strength more quickly. I'm now doing Wendler's 5/3/1 which has those same benefits of increasing stregthn.
I've read a lot that indicates lifting in the 3-5 range is best for strength, the 8-10 rep range is best for hypertrophy. Adding muscle mass or losing fat can happen on either plan, that is more about what you eat (well, really, how much).
HTH
Actually heavy is a relative term that is subjective to the person doing it. And imo if a woman is doing 8-10 reps of those weights that is heavy and will build strength as long as it's progressive.
•1-5 Reps Per Set = Mostly Strength
•5-8 Reps Per Set = Strength AND Muscle Equally
•8-10 Reps Per Set = Muscle With Some Strength
•10-12 Reps Per Set = Muscle With Some Endurance
•12-15 Reps Per Set = Endurance With Some Muscle
•15-20 Reps Per Set = Mostly Endurance
I did 5x5 for 9 months, moved to 3x5 for the summer as I didn't want to spend 90 mins lifting and it was getting to that with the rests required.
Then to Wendler 5/3/1 for a change and now doing the 8-10 reps but it's progressive so still keeping the strength.
Adding muscle won't usually happen at a deficit regardless of rep# (yes there are exceptions)
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Bump. Because, motivation.
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acbraswell wrote: »Wow. this thread is awesome! Congrats to everyone!
Question though - I'd never heard of the 5x5 before (will have to research). I currently do what I consider "heavy" lifting, but 3 sets of 8-10 reps. My current BP is 135, DL is 185 maintaining the weight 3 full sets. Could probably do more, but I want to hit the 8-10 reps. Anyone notice a change in results going from a 3-set plan to the 5x5 other than lifting more weight?
Thanks in advance!
This isn't actually considered "heavy." Generally, heavy lifting is working at a weight where you can do about 3-5 reps a set (and up to 5 sets). Heavy is relative, what is heavy for one person isn't for another, so it's all based on how many reps.
I noticed, when I went from 3 sets of 8-10 to a 5x5 that I saw greater increases in strength more quickly. I'm now doing Wendler's 5/3/1 which has those same benefits of increasing stregthn.
I've read a lot that indicates lifting in the 3-5 range is best for strength, the 8-10 rep range is best for hypertrophy. Adding muscle mass or losing fat can happen on either plan, that is more about what you eat (well, really, how much).
HTH
Actually heavy is a relative term that is subjective to the person doing it. And imo if a woman is doing 8-10 reps of those weights that is heavy and will build strength as long as it's progressive.
•1-5 Reps Per Set = Mostly Strength
•5-8 Reps Per Set = Strength AND Muscle Equally
•8-10 Reps Per Set = Muscle With Some Strength
•10-12 Reps Per Set = Muscle With Some Endurance
•12-15 Reps Per Set = Endurance With Some Muscle
•15-20 Reps Per Set = Mostly Endurance
I did 5x5 for 9 months, moved to 3x5 for the summer as I didn't want to spend 90 mins lifting and it was getting to that with the rests required.
Then to Wendler 5/3/1 for a change and now doing the 8-10 reps but it's progressive so still keeping the strength.
Adding muscle won't usually happen at a deficit regardless of rep# (yes there are exceptions)
I think we're basically in agreement. Most of what you say is the same as what I said; whether 8-10 reps is "heavy" or not may be a point of disagreement, but yes, if it's a progressive program it will include some strength building. (She asked about experiences of going from 8-10 to 3-5, which I answered.)
And I completely agree about the idea that adding muscle won't happen at a deficit, with a few reps. It's about what /how much one eats, but can happen at 8-10 or at 3-5.
The best thing is to find which setup works best for you - time, goals, etc. Just don't be afraid of lifting!! (This is for anyone reading, not aimed at SexySteph specifically)4 -
Actually heavy is a relative term that is subjective to the person doing it. And imo if a woman is doing 8-10 reps of those weights that is heavy and will build strength as long as it's progressive.
•1-5 Reps Per Set = Mostly Strength
•5-8 Reps Per Set = Strength AND Muscle Equally
•8-10 Reps Per Set = Muscle With Some Strength
•10-12 Reps Per Set = Muscle With Some Endurance
•12-15 Reps Per Set = Endurance With Some Muscle
•15-20 Reps Per Set = Mostly Endurance
I did 5x5 for 9 months, moved to 3x5 for the summer as I didn't want to spend 90 mins lifting and it was getting to that with the rests required.
Then to Wendler 5/3/1 for a change and now doing the 8-10 reps but it's progressive so still keeping the strength.
Adding muscle won't usually happen at a deficit regardless of rep# (yes there are exceptions)
...
*Points to where you put 8-10 reps in the range from STRENGTH training to ENDURANCE training*
Since it's in the middle by your own standards, I'm gonna say that no, you don't really think 8-10 reps of those weights is heavy, it's moderate.
1-8 reps = heavy.
8-12 reps = moderate.
12-20 reps = light.
By your own standards.0 -
Do you find that your joints ached after a couple of weeks... my knees & hips are aching like toothache after 3weeks of SL
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Actually heavy is a relative term that is subjective to the person doing it. And imo if a woman is doing 8-10 reps of those weights that is heavy and will build strength as long as it's progressive.
•1-5 Reps Per Set = Mostly Strength
•5-8 Reps Per Set = Strength AND Muscle Equally
•8-10 Reps Per Set = Muscle With Some Strength
•10-12 Reps Per Set = Muscle With Some Endurance
•12-15 Reps Per Set = Endurance With Some Muscle
•15-20 Reps Per Set = Mostly Endurance
I did 5x5 for 9 months, moved to 3x5 for the summer as I didn't want to spend 90 mins lifting and it was getting to that with the rests required.
Then to Wendler 5/3/1 for a change and now doing the 8-10 reps but it's progressive so still keeping the strength.
Adding muscle won't usually happen at a deficit regardless of rep# (yes there are exceptions)
...
*Points to where you put 8-10 reps in the range from STRENGTH training to ENDURANCE training*
Since it's in the middle by your own standards, I'm gonna say that no, you don't really think 8-10 reps of those weights is heavy, it's moderate.
1-8 reps = heavy.
8-12 reps = moderate.
12-20 reps = light.
By your own standards.
Not sure what you are getting at @Binaryfu...those are not my standards...those were given to me by other lifters actually.
And If I am squatting my bw x8 reps and I am taxed to finish yes that is heavy...heavy is relative to the person doing the lifting.2 -
I need abs like this! I need to lift heavier! What program was this!? I need to do this0
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I need abs like this! I need to lift heavier! What program was this!? I need to do this
those abs aren't from heavy lifting...those are from the calorie deficit...
Heavy lifting helps maintain as much muscle as possible while losing the fat over it...
A lot of us started with Strong Lifts 5x5...
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
Try those links out.2 -
stickthejugon wrote: »Do you find that your joints ached after a couple of weeks... my knees & hips are aching like toothache after 3weeks of SL
There have been times that my knees and hips have hurt but then my body gets used to the weight and I'm fine. After a year of SL, I never get knee pain (I don't use sleeves) and my hips hurt very rarely.2 -
12/13 weeks after starting lifting/eating healthy and tracking everything!0
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Danny_Boy13 wrote: »TY for posting this so that all can see that ladies lifting will not make you look like a linebacker.
AGREED! Take a break from the cardio machines and step into the weight room...the weights are your best friends!3 -
Not sure what you are getting at @Binaryfu...those are not my standards...those were given to me by other lifters actually.
And If I am squatting my bw x8 reps and I am taxed to finish yes that is heavy...heavy is relative to the person doing the lifting.
Sorry I wasn't clear. What I'm getting at is those numbers are in the middle range, making them a MODERATE strength training workout and not a HEAVY LIFT MUSCLE BULKING WORKOUT.
Yes, you should be taxed to finish *any* workout. It means you're doing it right. You should be taxed when doing light reps at the end of it, or you're using too light of a weight. Same for moderate and the same for heavy.- Heavy lifting is about one thing - making your muscles bigger and making them stronger.
- Moderate lifting is a balance between endurance and bulk, with moderate results in both categories.
- Light lifting is all about look and endurance. You're cutting away the muscle you don't want/need and focusing on targeted muscles to enhance them.
So, yeah. You have the relative part backwards. What's relative is how much weight you can do at the SET number of reps. Not how many reps you do and feel taxed by them. You will feel taxed by any of those workouts or you're not doing them right.
Heavy = small number of reps at the highest weight possible.
Moderate = moderate number of reps at the highest weight possible.
Light = large number of reps at the highest weight possible.
Does this make sense now?3 -
Not sure what you are getting at @Binaryfu...those are not my standards...those were given to me by other lifters actually.
And If I am squatting my bw x8 reps and I am taxed to finish yes that is heavy...heavy is relative to the person doing the lifting.
Sorry I wasn't clear. What I'm getting at is those numbers are in the middle range, making them a MODERATE strength training workout and not a HEAVY LIFT MUSCLE BULKING WORKOUT.
Yes, you should be taxed to finish *any* workout. It means you're doing it right. You should be taxed when doing light reps at the end of it, or you're using too light of a weight. Same for moderate and the same for heavy.- Heavy lifting is about one thing - making your muscles bigger and making them stronger.
- Moderate lifting is a balance between endurance and bulk, with moderate results in both categories.
- Light lifting is all about look and endurance. You're cutting away the muscle you don't want/need and focusing on targeted muscles to enhance them.
So, yeah. You have the relative part backwards. What's relative is how much weight you can do at the SET number of reps. Not how many reps you do and feel taxed by them. You will feel taxed by any of those workouts or you're not doing them right.
Heavy = small number of reps at the highest weight possible.
Moderate = moderate number of reps at the highest weight possible.
Light = large number of reps at the highest weight possible.
Does this make sense now?
No. Go away.6
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