HALP! Heavy Lifting Made Me SUPAH Bulky!!!

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Replies

  • loveswalking
    loveswalking Posts: 355 Member
    What workouts did you do to get such great results for your hip and legs in in such a short time?
  • loveswalking
    loveswalking Posts: 355 Member
    Thank you for getting back to me, this was very helpful.
  • tthickens637
    tthickens637 Posts: 312 Member
    scribblemoma wrote: »
    mom23mangos wrote: »
    Wow, that's a great example of reshaping your body with lifting!

    Thank you so much! You, and so many of the other rockin' weight lifting women on here, are such an inspiration to me!


    loveswalking wrote: »
    What workouts did you do to get such great results for your hip and legs in in such a short time?

    This is going to be a little long so please bear with me!

    I follow pretty closely with the Thinner, Leaner, Stronger program! But I don't agree with the author's stance on diet entirely so mostly I just use his workout structures =) So don't feel like you have to go buy his book! It's just so-so in my opinion. Not a TOTAL waste of my money but not groundbreaking enough that I recommend it to everyone.

    For diet I'm in a very slight deficit...only about 150-200 calories under my TDEE. This makes weight loss extremely slow (especially since I don't have too much more to lose) -but- it does let me keep making progress on my lifts. I'm not quite ready for a bulk/cut cycle approach but I do look forward to it! Regardless of my weight I have noticeably leaned out and I'm quite happy with how I'm beginning to look. My macros of carbs/proteins/fats are the traditional 40/30/30 simply because it's easy for me to fit into my diet and I preform well with it.

    I do a 3 day split with weights and a 3 day split with cardio. And that's simply because I like cardio...it's not necessary if that's not your thing! My body's shape changes are strictly from the weights <3 But if you're interested in cardio I do the C25K program! I'm training for American Ninja Warrior 2021 so I need a good balance of both to be a well rounded athlete. My week looks like this:

    Sunday: Total Rest Day
    Monday: Cardio
    Tuesday: Push | Butt | Calves
    Wednesday: Cardio
    Thursday: Pull | Abs
    Friday: Cardio
    Saturday: Legs | Butt

    Push | Butt | Calves
    - Incline Barbell Bench Press, Flat Barbell Bench Press, Seated Military Press, Side Lateral Raise, Weighted Hip Thrust
    - Standing Calf Raise + Seated Calf Raise

    Pull | Abs
    - Barbell (Straight Leg) Deadlift, Barbell Row, One-Arm Dumbbell Row, Barbell Curl
    - Standing Calf Raise + Seated Calf Raise

    Legs | Butt
    - Barbell Squat, Weighted Lunges, Romanian Deadlift, Weighted Hip Thrust
    - Standing Calf Raise + Donkey Calf Raise


    Each set I do 8x3 (so I lift 8 times, rest 1.5 minutes, and repeat 3 times). I lift what is heavy for me...which is enough that I don't compromise form but I have a brief moment where I really question if I can lift it haha! You should be slightly out of breath when you start the 1.5 minute rest but pretty much recovered by the next set's start! Don't try to go too heavy too fast. So long as it's heavy for you it doesn't matter if it's 25 pounds or 150 pounds...you'll see changes! If it feels like I finished the 3 sets and it was easy I'll add 5 pounds for the next week =) If it was a little too heavy and compromised my form I'll drop 5 for the next week.

    Getting into weight lifting can be confusing and intimidating. I'm fortunate that I have a gym at home so I don't have to worry about working around my schedule to get out and go to a gym. On the other hand I think that being a part of a gym's community would be nice at times! But whichever path you choose make 100% sure that you understand the form of the lift - never be afraid to ask someone or google videos - and practice it a bit with an empty bar. Start low (I started my squats at 50 pounds and now I've broken the 100 pound mark) and add a little bit at a time each week.

    Don't skip warm ups and don't skimp on cool down stretches =) And most of all find a way to make it fun...it's so worth it!

    Wow, so helpful. Thank you for taking the time to share with us!
  • BattyKnitter
    BattyKnitter Posts: 503 Member
    I so can't wait to be "supah bulky" 15 more pounds to go until I can start recomp! Already started lifting though!
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @BattyKnitter, your avatar is pretty inspiring.

    Cheers, h.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    middlehaitch wrote: »
    @BattyKnitter, your avatar is pretty inspiring.

    Cheers, h.

    Agreed! I like the updated pics.
  • xxzenabxx
    xxzenabxx Posts: 935 Member
    Can some one help me out please? So from December 2018 to Feb 2019 I did a reverse diet and just forgot about dieting. I still carried on lifting weights and I gained abit of fat too. The problem is I’ve gained muscle on my already muscly thighs 😫 it’s come to the point where UK size 12 trousers are super tight on me and I never found size 12 tight! I used to fit into size 10 trousers and I don’t want to buy new ones because I just don’t want buy more clothes and I can’t afford to either. I just want to be smaller. I know I’ve gained fat around my thighs but I’ve also gained muscle. How do I go about losing this muscle? I’m thinking of stopping leg days and doing lots of cardio/walking and Pilates to get rid of the muscle. Thoughts? I really don’t like the way my thighs look and I know that they can be smaller like they were in the past.
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited June 2019
    xxzenabxx wrote: »
    Can some one help me out please? So from December 2018 to Feb 2019 I did a reverse diet and just forgot about dieting. I still carried on lifting weights and I gained abit of fat too. The problem is I’ve gained muscle on my already muscly thighs 😫 it’s come to the point where UK size 12 trousers are super tight on me and I never found size 12 tight! I used to fit into size 10 trousers and I don’t want to buy new ones because I just don’t want buy more clothes and I can’t afford to either. I just want to be smaller. I know I’ve gained fat around my thighs but I’ve also gained muscle. How do I go about losing this muscle? I’m thinking of stopping leg days and doing lots of cardio/walking and Pilates to get rid of the muscle. Thoughts? I really don’t like the way my thighs look and I know that they can be smaller like they were in the past.

    If you gained weight, unless you were deliberately trying to bulk, while you may have gained some muscle, most likely most of that is fat. First I would focus on losing the fat since this will reduce the size the most, however if you don't want to build or retain muscle in your legs don't focus too much progressive quad dominant movements such as squats or leg press. However I would not recommend stopping leg days altogether as you will start to lose glute muscles (they are a very use it or lose it type of muscle) and that is one area where you don't want to lose muscle not only for aesthetics but strength, posture as well.
  • xxzenabxx
    xxzenabxx Posts: 935 Member
    sardelsa wrote: »
    xxzenabxx wrote: »
    Can some one help me out please? So from December 2018 to Feb 2019 I did a reverse diet and just forgot about dieting. I still carried on lifting weights and I gained abit of fat too. The problem is I’ve gained muscle on my already muscly thighs 😫 it’s come to the point where UK size 12 trousers are super tight on me and I never found size 12 tight! I used to fit into size 10 trousers and I don’t want to buy new ones because I just don’t want buy more clothes and I can’t afford to either. I just want to be smaller. I know I’ve gained fat around my thighs but I’ve also gained muscle. How do I go about losing this muscle? I’m thinking of stopping leg days and doing lots of cardio/walking and Pilates to get rid of the muscle. Thoughts? I really don’t like the way my thighs look and I know that they can be smaller like they were in the past.

    If you gained weight, unless you were deliberately trying to bulk, while you may have gained some muscle, most likely most of that is fat. First I would focus on losing the fat since this will reduce the size the most, however if you don't want to build or retain muscle in your legs don't focus too much progressive quad dominant movements such as squats or leg press. However I would not recommend stopping leg days altogether as you will start to lose glute muscles (they are a very use it or lose it type of muscle) and that is one area where you don't want to lose muscle not only for aesthetics but strength, posture as well.

    I was in a calorie surplus because I wasnt sure exactly what my maintenance calories were. I have high testosterone (PCOS) so build muscle faster than other women. I know it’s fat too which I intend on losing. Pilates does glute movements. I’m going to stop lifting heavy except for upper body because I’m weaker there. I’m just going to to do body weight/high rep work from now on. Lifting heavy did not suit my body.
  • sardelsa
    sardelsa Posts: 9,812 Member
    xxzenabxx wrote: »
    sardelsa wrote: »
    xxzenabxx wrote: »
    Can some one help me out please? So from December 2018 to Feb 2019 I did a reverse diet and just forgot about dieting. I still carried on lifting weights and I gained abit of fat too. The problem is I’ve gained muscle on my already muscly thighs 😫 it’s come to the point where UK size 12 trousers are super tight on me and I never found size 12 tight! I used to fit into size 10 trousers and I don’t want to buy new ones because I just don’t want buy more clothes and I can’t afford to either. I just want to be smaller. I know I’ve gained fat around my thighs but I’ve also gained muscle. How do I go about losing this muscle? I’m thinking of stopping leg days and doing lots of cardio/walking and Pilates to get rid of the muscle. Thoughts? I really don’t like the way my thighs look and I know that they can be smaller like they were in the past.

    If you gained weight, unless you were deliberately trying to bulk, while you may have gained some muscle, most likely most of that is fat. First I would focus on losing the fat since this will reduce the size the most, however if you don't want to build or retain muscle in your legs don't focus too much progressive quad dominant movements such as squats or leg press. However I would not recommend stopping leg days altogether as you will start to lose glute muscles (they are a very use it or lose it type of muscle) and that is one area where you don't want to lose muscle not only for aesthetics but strength, posture as well.

    I was in a calorie surplus because I wasnt sure exactly what my maintenance calories were. I have high testosterone (PCOS) so build muscle faster than other women. I know it’s fat too which I intend on losing. Pilates does glute movements. I’m going to stop lifting heavy except for upper body because I’m weaker there. I’m just going to to do body weight/high rep work from now on. Lifting heavy did not suit my body.

    Oh I have PCOS too but I haven't had that easy muscle building side effect unfortunately, three bulk cycles later and I barely look like I lift :D

    Hey you do what works at the end of the day. As long as you are challenging yourself overtime.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Bump
  • gradchica27
    gradchica27 Posts: 777 Member
    I’m curious about what everyone considers “bulky”...I’ve been trying to build some muscle and I can see I’ve gotten some results in my back/arms, though as my husband says, “You’ve got nothing on Barclay Stockett” (I totally wouldn’t mind having shoulders/back like her!). Yet my mom thinks I look too big, and in certain styles (handkerchief tops that emphasize the breadth of the shoulders, super dainty spaghetti straps) I do look a bit buff, but I wouldn’t consider myself bulky. But clearly others do. Maybe I would have a year or two ago as well.
  • gradchica27
    gradchica27 Posts: 777 Member
    mom23mangos wrote: »
    It's totally subjective. Ask 100 people and you'll get 100 different answers. My husband thinks any visible musculature is bulky, when to me that's just lean. I think I'd maybe classify Stefi Cohen as bulky. I think most people think of the classic, roided out, top bodybuilding competitors where their heads look disproportionate to their bodies.

    This would be an example to me.

    rgmmkbued83f.png

    It look a crap ton of work to get that (not knocking anyone) and probably a lot of pharmaceutical help. But this thread is to show that most natural lifting women will not end up like this by accident.

    Gotcha, that’s what I’m thinking, but I’m thinking some definitions might be considerably smaller. Which is my general response to “I’m going to get bulky”—you’re not going to look like a professional bodybuilder.

    A friend I’m introducing to lifting asked how to not get bulky... I told her that was unlikely, since I am working my butt off lifting 5x a week (3 upper body sessions),plus climbing and kayaking another time or three a week, and after 4 years of lifting (4ish months of emphasizing upper body) I have, well, about my profile pic’s worth of muscle to show for progressively adding more weight or reps each week...I haven’t hulled out yet, so she’ll be fine running New Rules twice a week.
  • Hey_Dana
    Hey_Dana Posts: 9 Member
    <3 Love it! Thanks for the smile and the inspiration!
  • creationscrown
    creationscrown Posts: 304 Member
    edited August 2019
    mom23mangos wrote: »
    It's totally subjective. Ask 100 people and you'll get 100 different answers. My husband thinks any visible musculature is bulky, when to me that's just lean. I think I'd maybe classify Stefi Cohen as bulky. I think most people think of the classic, roided out, top bodybuilding competitors where their heads look disproportionate to their bodies.

    This would be an example to me.

    rgmmkbued83f.png

    It look a crap ton of work to get that (not knocking anyone) and probably a lot of pharmaceutical help. But this thread is to show that most natural lifting women will not end up like this by accident.

    Hahahaha!! Oh you! Mom23mangos you kill me, so funny!!
  • WSwalknLAC9000
    WSwalknLAC9000 Posts: 57 Member
    You do look awesome, but I would have loved to see an after pic from the same angle as the beginning pic. Keep up the great work!
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Bump
  • cupcakesandproteinshakes
    cupcakesandproteinshakes Posts: 1,133 Member
    Wow how did I miss this thread? Quiksylver how much was that deadlift?

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