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Heavy lifting = gross man muscles??

hottottie11
hottottie11 Posts: 907 Member
edited November 2024 in Fitness and Exercise
Ha! Made you look. No this isn't a question about lifting heavy, women and "bulky" muscles (I know better than that :tongue: ), but I figure I'll use a hot topic title to draw attention to my real question.

My main strength goals are to be able to lift my body weight in various exercises, more specifically my upper. (My lower body is much stronger, where I can lift 1.5-2x my body weight)

Does anyone know of a structured lifting routine, that focuses on body weight exercises to strengthen my upper body, back and core?

Currently I do pull-ups, push-ups, dips, reverse rows, planks, "hanging" abs, etc. I'm looking for a more organized plan that accommodates strength gains and continues to challenge me.

Another question, are these type of exercises (if done 2-3 times a week) still good for maintaining LBM in a moderate caloric deficit (provided adequate protein intake)? I would guess so, because technically my body is heavy lol.

Replies

  • hottottie11
    hottottie11 Posts: 907 Member
    Bump darnit! I need answers lol
  • neekz0r
    neekz0r Posts: 41 Member
    That wasn't fair! I was about to really get going... :)


    The best way to do body weight exercises is to do body weight exercises. Remember that most lifting of the weights are isolation exercises by design (excluding things like olympic lifting, of course) whereas to do body exercises, it requires coordination of the muscles as well as whatever else will be used.

    I'd honestly say what you are doing is good, it'll just take time and if needed get a weight vest to assist you, but keep doing the exercises themselves.

    Your LBM would likely be maintained -- provided you didn't do iso exercises before hand and stopped doing them.
  • MrDude_1
    MrDude_1 Posts: 2,510 Member
    im not answering based on the deception of the topic title.
  • hottottie11
    hottottie11 Posts: 907 Member
    That wasn't fair! I was about to really get going... :)


    The best way to do body weight exercises is to do body weight exercises. Remember that most lifting of the weights are isolation exercises by design (excluding things like olympic lifting, of course) whereas to do body exercises, it requires coordination of the muscles as well as whatever else will be used.

    I'd honestly say what you are doing is good, it'll just take time and if needed get a weight vest to assist you, but keep doing the exercises themselves.

    Your LBM would likely be maintained -- provided you didn't do iso exercises before hand and stopped doing them.

    hehe...sorry to trick ya.

    Ok cool. I did used to do iso exercises with weights, but I felt they weren't effective for achieving my strength goals. Plus I felt iso exercises were a bit boring. I stop doing them a few months ago.
  • neekz0r
    neekz0r Posts: 41 Member
    I agree with you. Iso exercises are great for vanity, making muscles big, and bragging rights but are pretty inefficient for building functional strength.
  • MrDude_1
    MrDude_1 Posts: 2,510 Member
    That wasn't fair! I was about to really get going... :)


    The best way to do body weight exercises is to do body weight exercises. Remember that most lifting of the weights are isolation exercises by design (excluding things like olympic lifting, of course) whereas to do body exercises, it requires coordination of the muscles as well as whatever else will be used.

    I'd honestly say what you are doing is good, it'll just take time and if needed get a weight vest to assist you, but keep doing the exercises themselves.

    Your LBM would likely be maintained -- provided you didn't do iso exercises before hand and stopped doing them.

    hehe...sorry to trick ya.

    Ok cool. I did used to do iso exercises with weights, but I felt they weren't effective for achieving my strength goals. Plus I felt iso exercises were a bit boring. I stop doing them a few months ago.

    try checking out this website:
    http://stronglifts.com/ they have a basic 5x5 routine with squats, deadlifts, standing overhead presses and bench presses.
    it will up your strength.. and it will have a very real effect on your strength in the real world away from the weights.
  • hottottie11
    hottottie11 Posts: 907 Member
    That wasn't fair! I was about to really get going... :)


    The best way to do body weight exercises is to do body weight exercises. Remember that most lifting of the weights are isolation exercises by design (excluding things like olympic lifting, of course) whereas to do body exercises, it requires coordination of the muscles as well as whatever else will be used.

    I'd honestly say what you are doing is good, it'll just take time and if needed get a weight vest to assist you, but keep doing the exercises themselves.

    Your LBM would likely be maintained -- provided you didn't do iso exercises before hand and stopped doing them.

    hehe...sorry to trick ya.

    Ok cool. I did used to do iso exercises with weights, but I felt they weren't effective for achieving my strength goals. Plus I felt iso exercises were a bit boring. I stop doing them a few months ago.

    try checking out this website:
    http://stronglifts.com/ they have a basic 5x5 routine with squats, deadlifts, standing overhead presses and bench presses.
    it will up your strength.. and it will have a very real effect on your strength in the real world away from the weights.

    Glad you decided to answer :smile:

    Thanks! I'll check that out as well.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    That wasn't fair! I was about to really get going... :)


    The best way to do body weight exercises is to do body weight exercises. Remember that most lifting of the weights are isolation exercises by design (excluding things like olympic lifting, of course) whereas to do body exercises, it requires coordination of the muscles as well as whatever else will be used.

    I'd honestly say what you are doing is good, it'll just take time and if needed get a weight vest to assist you, but keep doing the exercises themselves.

    Your LBM would likely be maintained -- provided you didn't do iso exercises before hand and stopped doing them.

    hehe...sorry to trick ya.

    Ok cool. I did used to do iso exercises with weights, but I felt they weren't effective for achieving my strength goals. Plus I felt iso exercises were a bit boring. I stop doing them a few months ago.

    try checking out this website:
    http://stronglifts.com/ they have a basic 5x5 routine with squats, deadlifts, standing overhead presses and bench presses.
    it will up your strength.. and it will have a very real effect on your strength in the real world away from the weights.

    Glad you decided to answer :smile:

    Thanks! I'll check that out as well.

    I just started this program this week. I like how simple it is and that it's really focuses on building strength. Every move will work your back, and core. Shoulder press, and bench for shoulders and chest. It's great.
  • erickirb
    erickirb Posts: 12,294 Member
    The book "New Rules of Lifting for Women is another great resource.
  • 8Spokes
    8Spokes Posts: 35
    www.bodybuilding.com has a ton of exercise programs that will challenge you.
  • ShmoozyQ
    ShmoozyQ Posts: 390 Member
    Check out the book "You Are Your Own Gym." It's all about bodyweight exercise and has structured programs at the end of the book for anyone from a beginner to experienced folks to follow. I've seen some really great strength increases using the program.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    Another question, are these type of exercises (if done 2-3 times a week) still good for maintaining LBM in a moderate caloric deficit (provided adequate protein intake)? I would guess so, because technically my body is heavy lol.

    I don't know how long you've been lifting, but I was reading this the other night about how you need to maintain the same high tension stimulus (weight on the bar) in order to maintain LBM while in a deficit.

    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
  • stormieweather
    stormieweather Posts: 2,549 Member
    Try adding weights to your pullups, dips, etc. Strap something heavy around your waist and go for it. I'm starting this next week with my hanging leg raises. I'm up to 50 easily, time to up the ante.
  • hottottie11
    hottottie11 Posts: 907 Member
    Another question, are these type of exercises (if done 2-3 times a week) still good for maintaining LBM in a moderate caloric deficit (provided adequate protein intake)? I would guess so, because technically my body is heavy lol.

    I don't know how long you've been lifting, but I was reading this the other night about how you need to maintain the same high tension stimulus (weight on the bar) in order to maintain LBM while in a deficit.

    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

    Love lyle's articles I'll definitely will be reading this one.

    I've been lifting heavy for about a year now. I did the NROL4W as a start. I still use some of the exercises.
  • kekl
    kekl Posts: 382 Member
    bump! lots of good info here!
  • amccrazgrl
    amccrazgrl Posts: 315 Member
    The only added suggestion I can add is, if your doing flat bench make it declined. Or instead of sitting for a shoulder press stand-up. Vary it up if you can't add anymore weight. Do supersets.
  • deekaydee
    deekaydee Posts: 158 Member
    Another vote for Stronglifts. I'm in my 3rd week of it, and I like the simplicity (in concept, that is!), and the structured plan for increasing and deloading.
  • maryloo2011
    maryloo2011 Posts: 446
    Echoing Stronglifts, Body Recomp, and Bodybuilding.com. Focus on compound exercises instead of isolation of course.
  • nutandbutter
    nutandbutter Posts: 447
    Well, since everyone else has answered this perfectly, I'll just throw out startingstrength.com. Good articles and videos with techniques. I don't follow any program, just do my compounds with a few iso's thrown in if I feel like it. Thinking of starting stronglifts when I start to stall on some of my lifts though.
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