Crazy, but I want to know how to shrink muscle?
Zoey2120
Posts: 27 Member
I was training for a fitness competition for several months. But at the last minute I had a family tragedy & competing was no longer a priority. However now when I look in the mirror I really don't care for how I am looking. Big biceps, trap muscles that make my neck look big, huge shoulders. I love to have muscle definition, but I just don't want to look big. So how should I start training in order to keep definition, but just bring my muscle down to a smaller size to create an overall smaller look? Someone told me that higher reps at less weight is a myth & doesn't do anything. Is that true? I know they say lifting heavy won't make ladies look big or bulky, but I honestly put on muscle very easily. Thanks for any advice!
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Replies
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Less strength training, lower your weight a little - maybe even do body weight for awhile? lower your protein intake a little if you previously were on high protein and up your cardio.
Maybe go back to beginner work outs until you hit your goal.
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hannahkingfitness wrote: »Less strength training, lower your weight a little - maybe even do body weight for awhile? lower your protein intake a little if you previously were on high protein and up your cardio.
Maybe go back to beginner work outs until you hit your goal.
Thank you :-)
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cardio to kill the gains0
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You don't put on muscle easily....it's likely the extra layer of (healthy, necessary) fat that is making you look bigger than you'd like. I get it - i compete too!
You can do lighter weight, higher reps. Cut back your weight training days. Incorporate more cardio. It is definitely possible to lose size if that's what you want0 -
livingleanlivingclean wrote: »You don't put on muscle easily....it's likely the extra layer of (healthy, necessary) fat that is making you look bigger than you'd like. I get it - i compete too!
You can do lighter weight, higher reps. Cut back your weight training days. Incorporate more cardio. It is definitely possible to lose size if that's what you want
Thanks so much. Should I just do half the weight I was doing before? Like instead of using 20 pound dumbells for the shoulder press do 10 pounds?
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I saw a documentary about this. They guy who was a body builder changed his diet to lower protein low calorie and upped the cardio. I don't think he was doing any weights. In the end he looked like someone on the front of men's health magazine.0
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I'm not trying to start a debate. Just looking for advice.0
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Geeze, I wish I had the same problem as all these "easy gainers." *smh*-1
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I don't mind having booty & shapely legs. But above the waist I want a more slender look. I pick up a freaking coffee cup & people are like "Whoa look at those biceps!"0
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As that's a really good picture, I fail to see a problem. Still, if it's what you really want to do, I'd agree that lifting less and dropping your weight a few pounds should help with your "muscle problem."
I must reiterate that it's a REALLY good picture, however.0 -
Lower your bodyfat0
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I just came in to say that, OP, you are a beauty. Couldn't not say it.
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OP - do nothing for a four months and eat a diet of 100% twinkies, ice cream, and cake. That should solve your problem. And for all the clean eaters you know have the MFP poster advocating for a diet of 100% twinkies and ice cream ….with the caveat that it is only for this one rare instance.0
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Hypertrophy is done through moderate weights at higher reps. Up your weights to the point you can do at the very most 5 reps, more like 3 though and 5 sets with a solid 60seconds between sets.
Yes, you can lower the weights and do lots and lots of reps and lose bulk but you won't likely retain the definition you want.0 -
Hypertrophy is done through moderate weights at higher reps. Up your weights to the point you can do at the very most 5 reps, more like 3 though and 5 sets with a solid 60seconds between sets.
Yes, you can lower the weights and do lots and lots of reps and lose bulk but you won't likely retain the definition you want.
i fail to see how going to a strength training routine is going to do what OP wants it to do...0 -
Hypertrophy is done through moderate weights at higher reps. Up your weights to the point you can do at the very most 5 reps, more like 3 though and 5 sets with a solid 60seconds between sets.
Yes, you can lower the weights and do lots and lots of reps and lose bulk but you won't likely retain the definition you want.
i fail to see how going to a strength training routine is going to do what OP wants it to do...
I haven't finished my coffee so I actually tried to make sense of it for a second..0 -
arditarose wrote: »Hypertrophy is done through moderate weights at higher reps. Up your weights to the point you can do at the very most 5 reps, more like 3 though and 5 sets with a solid 60seconds between sets.
Yes, you can lower the weights and do lots and lots of reps and lose bulk but you won't likely retain the definition you want.
i fail to see how going to a strength training routine is going to do what OP wants it to do...
I haven't finished my coffee so I actually tried to make sense of it for a second..
i am half way through cup two and I can't figure it out...0 -
OP, wow: you’re stunning!
I wouldn’t change a thing, but I’m thinking that maybe lowering your body fat % might help. Anyway, I have a really difficult time gaining upper body strength, so I’m in awe. I hope you want to change your appearance because it’s what *you* want, not because of some comments people made out of either jealousy or awe at your awesomeness.0 -
arditarose wrote: »Hypertrophy is done through moderate weights at higher reps. Up your weights to the point you can do at the very most 5 reps, more like 3 though and 5 sets with a solid 60seconds between sets.
Yes, you can lower the weights and do lots and lots of reps and lose bulk but you won't likely retain the definition you want.
i fail to see how going to a strength training routine is going to do what OP wants it to do...
I haven't finished my coffee so I actually tried to make sense of it for a second..
i am half way through cup two and I can't figure it out...
I’m about a third into my coffee and I have no idea what you guys are even talking about. Oh dear.0 -
OP, how far into your competition prep did you get?0
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Thanks everyone for all the input. I was only a few weeks out from competing. When the things happened with my family I just stopped everything. Now I am just trying to get down to a smaller look. My body fat is only at 19% as it is right now. So I think it's going to be tricky to get the look I want.0
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I almost am thinking to just stop training up body period for a while & see what happens.0
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I think you look good at the minute, you seem to have a feminine shape despite being well-muscled. Just give people who make comments that make you feel self conscious a fierce death stare. I'm sure in time if you stop putting your upper body under as much stress with your workouts, then you will lose some muscle. You clearly know what to do to rebuild in the future if you change your mind.
P.S. sorry to hear about difficult times with your family.0 -
hannahkingfitness wrote: »Less strength training, lower your weight a little - maybe even do body weight for awhile? lower your protein intake a little if you previously were on high protein and up your cardio.
Maybe go back to beginner work outs until you hit your goal.
Wrong info.. U can drop your water and fat weight threw yr diet. U still need yr protein fats lower yr carbs.. An up yr rep range. Use medium heavy weight not to light so u can perform 12/16 reps. On yr last set drop the weight an rep to failure u will see the difference. High reps light weights is not a myth... But try to understand don't go to light needs to be moderate so u feel u had a good busted work out..0 -
Unless you're an experienced figure/physique competitor, then your bulk is likely just body fat. How big/small you look will always depend on your intake. You can train for hypertrophy/strength/endurance with different rep ranges obviously, but you'll always lose size at a deficit no matter what rep range you do.0
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