Ladies - weights, squats, lunges don't make your legs bulky
PlumpKitten
Posts: 112 Member
I do not have long, lean legs. I am 5'1", with sizable knees and ankles. When I played soccer for fun
in high school, I built up my calves basically by just looking at them.
So when I started doing weights after gaining 40 lbs through 2 pregnancies, I was really worried about bulking up. I even tried avoiding exercises involving calves, I was so paranoid I would get what Asians call "turnip legs."
In retrospect -- this was silly. You NEED to do leg exercises, because those are some of the largest muscles in your body. That's how you burn fat & tone up overall. Plus, I had to face the fact that
a) Much of the mass I was blaming on "muscle" was (admittedly) actually fat
b) There's nothing I can do about bone structure anyway
c) Unless you're a big guy eating whole chickens, protein shakes & pumping iron -- you're not going to "bulk up" any body part by accident,
So here are my legs, after 2 months of lunges, squats, calf raises - combined with some light jogging and stretching.
Doing resistance work on my legs have NOT made them bigger. It has
a) gotten rid of fat and water retention
b) toned up the muscles
This is definitely not the final product. I still have a long way to go in building up my legs. But as you can see, it's not like weights have turned my legs into a She-Hulks. In fact, they are a bit thinner and fit into jeans better.
in high school, I built up my calves basically by just looking at them.
So when I started doing weights after gaining 40 lbs through 2 pregnancies, I was really worried about bulking up. I even tried avoiding exercises involving calves, I was so paranoid I would get what Asians call "turnip legs."
In retrospect -- this was silly. You NEED to do leg exercises, because those are some of the largest muscles in your body. That's how you burn fat & tone up overall. Plus, I had to face the fact that
a) Much of the mass I was blaming on "muscle" was (admittedly) actually fat
b) There's nothing I can do about bone structure anyway
c) Unless you're a big guy eating whole chickens, protein shakes & pumping iron -- you're not going to "bulk up" any body part by accident,
So here are my legs, after 2 months of lunges, squats, calf raises - combined with some light jogging and stretching.
Doing resistance work on my legs have NOT made them bigger. It has
a) gotten rid of fat and water retention
b) toned up the muscles
This is definitely not the final product. I still have a long way to go in building up my legs. But as you can see, it's not like weights have turned my legs into a She-Hulks. In fact, they are a bit thinner and fit into jeans better.
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Replies
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Counter to point c
I squat and deadlift heavy - I've worked up to 5x5 225lbs as my last work weight. My thighs and calves are getting smaller. I am also drinking protein shakes, casein and eating high protein.
Tired of hearing a counter to this of "well my female body type is special and I will bulk." Unless your special body type includes eating to bulk, hormones, and roids you aren't going to bulk.0 -
I think lots of women start out on a new exercise program and don't realize that water is going to rush into the muscle to repair, and as the muscle groups on the legs are some of the largest in the body it is always going to be more noticeable there. Some people have trouble accepting that this isn't muscle mass added, it's repairing water and it will pass and reduce as the program continues. It's another reason that taking scale weight when you start lifting isn't a good indicator of how much fat you are burning. The initial extra water phase can obscure fat loss which is actually happening.0
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Hi, This is good to read! I have 'chunky' legs they are a good part muscle I work out a lot but should maybe try more weight sessions! ;-)0
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I squat, deadlift, leg presses and hip thrust...my butt is bigger, firmer and higher up and overall legs are getting defined
I also had water retention and thot I had "bulked" but persisted and now my pants fit better and my belts are now too long....heavy lifting is the best!!!0 -
awkwardsoul wrote: »Tired of hearing a counter to this of "well my female body type is special and I will bulk." Unless your special body type includes eating to bulk, hormones, and roids you aren't going to bulk.
That.
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whatevs. I have big freaking quads cause I work 'em, and I've been doing so for years. You've been working 2 months? I don't really think you're an expert but keep on keeping on, babe. Exercise is good.0
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sunglasses_and_ocean_waves wrote: »whatevs. I have big freaking quads cause I work 'em, and I've been doing so for years. You've been working 2 months? I don't really think you're an expert but keep on keeping on, babe. Exercise is good.
^This. I bulk, especially at the arms/shoulders. I do not follow any program aimed at bulking specifically, but I tend to build muscle. Obviously not after two months of exercise, but two decades do make a difference. I am pretty sure elevated androgens in my case make a difference too, but there is no mistaking I have muscles. Without roids or special supplements. The only times my legs lookede like in the OP where after complicated pregnancies followed by c-sections requiring no exercise for a total of a year or so at a time. I think the body remembers though, at least my body (again, do not know if this hormone related). Building muscle at first takes time, but then after breaks from exercise, it is a matter of months to get back to visible muscle again.0 -
sunglasses_and_ocean_waves wrote: »whatevs. I have big freaking quads cause I work 'em, and I've been doing so for years. You've been working 2 months? I don't really think you're an expert but keep on keeping on, babe. Exercise is good.
Thanks! No, no expert. Just a baby lifter.
Wanted to encourage other newbies frightened off by "RAWRRR OVERNIGHT BULKING" myth among some women.
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sunglasses_and_ocean_waves wrote: »whatevs. I have big freaking quads cause I work 'em, and I've been doing so for years. You've been working 2 months? I don't really think you're an expert but keep on keeping on, babe. Exercise is good.
^This. I bulk, especially at the arms/shoulders. I do not follow any program aimed at bulking specifically, but I tend to build muscle. Obviously not after two months of exercise, but two decades do make a difference. I am pretty sure elevated androgens in my case make a difference too, but there is no mistaking I have muscles. Without roids or special supplements. The only times my legs lookede like in the OP where after complicated pregnancies followed by c-sections requiring no exercise for a total of a year or so at a time. I think the body remembers though, at least my body (again, do not know if this hormone related). Building muscle at first takes time, but then after breaks from exercise, it is a matter of months to get back to visible muscle again.
Thanks. Wow, 2 decades. Respect to you.
Sure - it's great to have muscles. I'd like to build up muscles w/ time too.
I'm not saying muscles are bad. I'm just pointing out that bulking doesn't happen "accidentally."
I'm writing from an Asian city where women just don't lift. I started with wimpy 8-lb handweights and a barbell with no weights on it. Men told me to get back on the treadmill or yoga if I wanted to be "less fat" - and nobody stood up for me. The female gym staff told me 8-lb weights (!) would make me "bulky and unfeminine." So just trying to counter those stereotypes -- and encouraging women to get lean and fit.
Lots of Asian women are afraid to do any lifting bc they're convinced they'll "bulk up", like, overnight. So they just starve themselves & spend all day on the eliptical on the lowest setting. And it's ridiculous.
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sunglasses_and_ocean_waves wrote: »whatevs. I have big freaking quads cause I work 'em, and I've been doing so for years. You've been working 2 months? I don't really think you're an expert but keep on keeping on, babe. Exercise is good.
I wish there was a "like" button like on Facebook!0 -
awkwardsoul wrote: »Counter to point c
I squat and deadlift heavy - I've worked up to 5x5 225lbs as my last work weight. My thighs and calves are getting smaller. I am also drinking protein shakes, casein and eating high protein.
Tired of hearing a counter to this of "well my female body type is special and I will bulk." Unless your special body type includes eating to bulk, hormones, and roids you aren't going to bulk.
Thanks for that. I can only dream of deadlifting that much someday.
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Hi, This is good to read! I have 'chunky' legs they are a good part muscle I work out a lot but should maybe try more weight sessions! ;-)
Yes, it may seem counter-intuitive that leg exercises will make your legs (your whole body) leaner, not bulkier. And at first, you might get water retention from more exercise - but be patient. Good luck!
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sunglasses_and_ocean_waves wrote: »whatevs. I have big freaking quads cause I work 'em, and I've been doing so for years. You've been working 2 months? I don't really think you're an expert but keep on keeping on, babe. Exercise is good.
^This. I bulk, especially at the arms/shoulders. I do not follow any program aimed at bulking specifically, but I tend to build muscle. Obviously not after two months of exercise, but two decades do make a difference. I am pretty sure elevated androgens in my case make a difference too, but there is no mistaking I have muscles. Without roids or special supplements. The only times my legs lookede like in the OP where after complicated pregnancies followed by c-sections requiring no exercise for a total of a year or so at a time. I think the body remembers though, at least my body (again, do not know if this hormone related). Building muscle at first takes time, but then after breaks from exercise, it is a matter of months to get back to visible muscle again.
Again, I am just a beginner, baby lifter. But - while it might not be obvious to others - I've noticed my shoulders are already more shapely. There's a little curve to the top of them that wasn't there before. My bra straps don't fall down anymore!
My posture is better. My back is stronger. I can swing my 25- and 30-lb kids around a bit easier. There aren't giant changes in my body yet, but my belt is a bit tighter, too - and I've gone down a jean size.
Ladies - lift! Even if you're not great at it like me --
So much better than trying to eat only 1200 cal a day & doing the ol' walk/job on the treadmill
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sunglasses_and_ocean_waves wrote: »whatevs. I have big freaking quads cause I work 'em, and I've been doing so for years. You've been working 2 months? I don't really think you're an expert but keep on keeping on, babe. Exercise is good.
^This. I bulk, especially at the arms/shoulders. I do not follow any program aimed at bulking specifically, but I tend to build muscle. Obviously not after two months of exercise, but two decades do make a difference. I am pretty sure elevated androgens in my case make a difference too, but there is no mistaking I have muscles. Without roids or special supplements. The only times my legs lookede like in the OP where after complicated pregnancies followed by c-sections requiring no exercise for a total of a year or so at a time. I think the body remembers though, at least my body (again, do not know if this hormone related). Building muscle at first takes time, but then after breaks from exercise, it is a matter of months to get back to visible muscle again.
I sympathize. I'm coming off of two pregnancies, the second of which required an emergency C-section. (First one was natural birth). I wasn't bedridden for a year like you, but my recovery was slow. My abs were so ruined I couldn't sit up from a prone position for months.
I started recovering from that C-section with yoga. Am just discovering weights now.
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A 35 pound, 22 month bulk and my thighs have only grown a half inch. My lifts have exploded though.0
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*sigh* me and my bird body (aka beach ball with sticks poking out) would be so happy if you could bulk up while losing weight...I am at least definitely certain that my stomach and hips have not gotten bigger from lifting...0
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Iron_Miss_Canada wrote: »A 35 pound, 22 month bulk and my thighs have only grown a half inch. My lifts have exploded though.
that's so encouraging. thanks for that!
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Beautiful! I hate my legs, they're my worst feature. Huge tree trunk like things that don't seem to shrink along with the rest of my body. I plan on doing a whole lot of leg exercises.0
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faeriesue1 wrote: »Beautiful! I hate my legs, they're my worst feature. Huge tree trunk like things that don't seem to shrink along with the rest of my body. I plan on doing a whole lot of leg exercises.
I felt the same way, too. Just remember to stretch legs before and after. That helps lengthen out the muscles and tendons, I hear. Good luck!
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I'm a "baby lifter" too! Thanks for this thread of information about working the lower body. I have been mostly doing upper body work using 5 lbs/8 lbs dumb bells I have at home. Let me tell you when I have done 3 sets of 15 reps at these weights my arms feel it. Being 56 yo and going round whatever on the weight loss / fitness train I decided to heed all I had heard/read about lifting and cardio together with your diet changes. I will add lower body to my strength training workout. I am 5'3" and have shorter legs with no calf definition so I look forward to gaining some sculpted legs to go with my sculpted arms!0
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PlumpKitten wrote: »I'm writing from an Asian city where women just don't lift. I started with wimpy 8-lb handweights and a barbell with no weights on it. Men told me to get back on the treadmill or yoga if I wanted to be "less fat" - and nobody stood up for me. The female gym staff told me 8-lb weights (!) would make me "bulky and unfeminine." So just trying to counter those stereotypes -- and encouraging women to get lean and fit.
Lots of Asian women are afraid to do any lifting bc they're convinced they'll "bulk up", like, overnight. So they just starve themselves & spend all day on the eliptical on the lowest setting. And it's ridiculous.
They have muscle removal surgery in Korea, so I understand your feelings here. Asians like to be very small and it is frown a-pond in most Asian countries that I know of for women to build muscle. In the USA and Europe this stereotype of women bulking is there, but it is not as harsh. Fitspo is really in. There is still a ton of mis-information, so I think it is really neat of you to share your start.0 -
PlumpKitten wrote: »sunglasses_and_ocean_waves wrote: »whatevs. I have big freaking quads cause I work 'em, and I've been doing so for years. You've been working 2 months? I don't really think you're an expert but keep on keeping on, babe. Exercise is good.
I wish there was a "like" button like on Facebook!
Me too. I love my shapely legs. Even at my most fit and lowest bf, my thigh, dear god, the thighs. I think it's awesome.0 -
I am 5'4 and 125 lbs. I feel like my legs are huge and muscular! I try to roll them out on the foam roller, and I noticed a huge difference! Everyone must get one!0
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Stretching and foam rolling does not make your muscles bigger, smaller, longer or more toned. Different exercises don't lengthen or shorten your muscles. They are either bigger or smaller. Some people's are bigger than others. I'm 126 and 5'6" and my muscles are not big or bulky. However, other people do get bigger legs.0
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[/quote]
They have muscle removal surgery in Korea, so I understand your feelings here. Asians like to be very small and it is frown a-pond in most Asian countries that I know of for women to build muscle. In the USA and Europe this stereotype of women bulking is there, but it is not as harsh. Fitspo is really in. There is still a ton of mis-information, so I think it is really neat of you to share your start. [/quote]
Thanks so much for the encouragement! In fancy downtown gyms, some women - particularly affulent overseas Asian / foreign women - are starting to do stuff like CrossFit. Girls are also doing more sport - when in my day growing up, girls would be afraid to join, say, the basketball team for fear of getting "big."
But if you look at ads here, "fitspo" has definitely not hit here. Local Asian models are very pale, very thin, very young, almost weak looking.
I work out in a small suburban gym -- actually, not even a real outside gym, more like an exercise room in a residential complex. So the guys / staff there still believe that women should do cardio / yoga -- and that weights are unfeminine or make you "big and bulky."
Anyways -- I try not to judge. These guys are actually probably trying to be helpful. I just ignore them and work on my weights!
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juliewatkin wrote: »Stretching and foam rolling does not make your muscles bigger, smaller, longer or more toned. Different exercises don't lengthen or shorten your muscles. They are either bigger or smaller. Some people's are bigger than others. I'm 126 and 5'6" and my muscles are not big or bulky. However, other people do get bigger legs.
Thanks for that. Sorry if I was unclear.
You are right. Stretching itself does not make your actual muscle bigger or smaller. But stretching obviously helps with warming up & flexibility.
In Asian culture, we use stretching and various types of massage to smooth out knots, increase circulation and get rid of excess fluid (water, lactic acid) after exercise.
I have a good friend who is a dancer. Her legs are strong -- but she also has to keep them looking lean. She uses lots of stretching - yoga, pilates - to do that.
Hope that helps!
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I'm a "baby lifter" too! Thanks for this thread of information about working the lower body. I have been mostly doing upper body work using 5 lbs/8 lbs dumb bells I have at home. Let me tell you when I have done 3 sets of 15 reps at these weights my arms feel it. Being 56 yo and going round whatever on the weight loss / fitness train I decided to heed all I had heard/read about lifting and cardio together with your diet changes. I will add lower body to my strength training workout. I am 5'3" and have shorter legs with no calf definition so I look forward to gaining some sculpted legs to go with my sculpted arms!
Yes! Add lower body stuff like squats and lunges. Then add some weight to it when you are ready. You will be working the biggest muscles in your body.
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I don't know about anyone else but I for damn sure have squat quads, and I'm proud of them. I worked hard for those quads.
This whole idea that you can't get bigger muscles from lifting is nonsense. You just won't do it by accident, and after a certain point, you won't get bigger without chemical intervention.0
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