Weight training without adding bulk
Replies
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My muscles have the apperance of looking MASSIVE because of my layer of fat. Seriously. It's fat making your muscles look huge-not your muscles.
You'll be able to burn more fat if you continue to build muscle. I have stuck with it and have slllllowly seen myself leaning out. It is kinda freaky in the beginning, but well worth it.0 -
You mentioned that you do kettlebells - stick with this. I lost some body fat recently from performing a KB circuit three times a week for eight weeks. FWIW, I'm about your weight but 5'6.0
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You don't add bulk on calorie deficit.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Exactly! So tired of reading how people gain all this muscle while eating at a deficit and lifting light weight.
Actually, it is possible for obese people or even those with quite a bit of excess body fat, eating below BMR to increase lean mass while also reducing body fat %.
This is even more so if you are a beginning or intermediate lifter.
It is documented in medical studies, just lazy to go back and find my sources ( I never bookmarked them)
I've had this argument before on MFP...(in fact, I think he was in that discussion too)...that although a less than ideal way to add muscle mass, it is technically possible to reduce fat stores while building muscle at the same time, especially for those who are obese, but it was as if I slapped his sacred monument and insulted his mom and his sister by even suggesting the possibility.
So anyhow, best of luck to you.0 -
sticks fist in mouth
are we having a contest?!
Pics please.0 -
If you genuinely do gain muscle very easily you might want to check with your doctor for pcos or any other condition that can screw with the hormones. In my teens I found a combination of swimming and hormone imbalance made my shoulders look like i left the hanger in my shirts.0
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It is documented in medical studies, just lazy to go back and find my sources ( I never bookmarked them)
I'm going to try this with my professors and see if it flys
Oh! Your professors! Heavens, are they officiating internet arguments on the side for you? Are they checking your posts on MFP for proper citation?
Fine, sunshine, just for you...I interrupted my glorious post-workout-sitting-around-in-my-undies-working-from-home-time.
http://www.fao.org/docrep/meeting/009/ae906e/ae906e11.htm
http://bodybuilding.about.com/od/bodybuildingfaq/f/losefatgainmass.htm
http://www.ncbi.nlm.nih.gov/pubmed/10846043
http://www.ncbi.nlm.nih.gov/pubmed/8002507
Would you like me to harness the powers of the internets to find more for you or may I go back go f*cking off?0 -
Adding bulk does not come from weight training. It comes from calorie surplus/excess. Weight training will merely determine whether or not that surplus/excess affects your body in a way that leads to buff or fluff. Without a calorie surplus you will never add bulk. You may add some shape to muscles you already have if they aren't used to being worked _at_all_, but that's it. All you'll do is build functional strength, fitness, and achieve the look that uneducated people often refer to as "toned." To get an idea of what I mean, google Amanda Harris. She is a powerlifter nicknamed Barbie Barbell who has set world records within her weight class, some when she was a teenager. She does not look bulky, at all. In fact she looks pretty average.0
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That's correct.............lean mass, but bulk is a combination of fat and muscle. You don't bulk on calorie deficit.You don't add bulk on calorie deficit.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Exactly! So tired of reading how people gain all this muscle while eating at a deficit and lifting light weight.
Actually, it is possible for obese people or even those with quite a bit of excess body fat, eating below BMR to increase lean mass while also reducing body fat %.
This is even more so if you are a beginning or intermediate lifter.
It is documented in medical studies, just lazy to go back and find my sources ( I never bookmarked them)
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
brb doing 1 set of squats and instantly having ronnie coleman's legs0
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and thus the thread dissolves into BRO-science.........
OP - just keep up with your cardio and strength training! If you are working in a calorie deficit the excess weight will come off revealing your beautiful muscles and a slimmer you. If you are concerned that a specific area of your body will look over developed, don't focus on that area.
Best wishes!0 -
That's correct.............lean mass, but bulk is a combination of fat and muscle. You don't bulk on calorie deficit.You don't add bulk on calorie deficit.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Exactly! So tired of reading how people gain all this muscle while eating at a deficit and lifting light weight.
Actually, it is possible for obese people or even those with quite a bit of excess body fat, eating below BMR to increase lean mass while also reducing body fat %.
This is even more so if you are a beginning or intermediate lifter.
It is documented in medical studies, just lazy to go back and find my sources ( I never bookmarked them)
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Bulk, even by those who bodybuild by profession; is an often misused term.
In this case, the OP referred to bulk directly in relation to muscle mass aka lean mass. For the purpose of her understanding, I answered in relation to her question. In reference to bulking/cutting, these refer to gaining muscle mass while also gaining some fat, or reducing fat % while retaining as much muscle mass as possible. The general rule is that the two physically CANNOT occur at the same time.
The OP is presenting one of the few cases where this can be an exception. She is apparently eating at a caloric deficit and increasing her lean mass, thus looking "bulkier".0 -
It is documented in medical studies, just lazy to go back and find my sources ( I never bookmarked them)
I'm going to try this with my professors and see if it flys
Oh! Your professors! Heavens, are they officiating internet arguments on the side for you? Are they checking your posts on MFP for proper citation?
Fine, sunshine, just for you...I interrupted my glorious post-workout-sitting-around-in-my-undies-working-from-home-time.
http://www.fao.org/docrep/meeting/009/ae906e/ae906e11.htm
http://bodybuilding.about.com/od/bodybuildingfaq/f/losefatgainmass.htm
http://www.ncbi.nlm.nih.gov/pubmed/10846043
http://www.ncbi.nlm.nih.gov/pubmed/8002507
Would you like me to harness the powers of the internets to find more for you or may I go back go f*cking off?
Not in MLA format i refuse to even look at it.0 -
Just stay at a calorie deficit and you won't build muscle. Don't add extra protien, just eat enough to retain what you have. I wish I had you problem. I'm also 5'2" and weigh 115, but have raised my calories and protien because I want as much muscle as I can get. Maybe you could do more cardio too.0
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Actually, it is possible for obese people or even those with quite a bit of excess body fat, eating below BMR to increase lean mass while also reducing body fat %.
This is even more so if you are a beginning or intermediate lifter.
It is documented in medical studies, just lazy to go back and find my sources ( I never bookmarked them)
At 5'2" and 126 lbs, it's not likely that she's obese, although as a former gymnast, she likely does have a good amount of dormant muscle.0 -
It really is a matter of body fat percentage, and your own definition of words like lean and bulky.
When bodybuilders use those words, bulky means someone with a good amount of muscle and higher body fat, and lean is someone with very little body fat with visible muscle.
Many women think of bulky as that very low body fat, ripped, muscular look, and think of lean as slender and sleek.
So, in the words from Cool Hand Luke, what we have here is failure to communicate. :laugh:
So... get to your ideal BF% before worrying about how ginormous your muscles are. I have kind of meaty arms and legs, but the more I've lifted, the smaller both got. I also accept that I'm just not built like a Victoria's Secrets model, and I'm never, ever going to look like that, but I can still love my body for what it is, and what it's capable of.0 -
She may be a candidate for muscle gain if she's a returning athlete after a long layoff, but even then in calorie deficit the gain would be minimal. If there is any gain, then she may appear to "bulk" up, but more than likely it's water and glycogen refilling cells.
That's correct.............lean mass, but bulk is a combination of fat and muscle. You don't bulk on calorie deficit.You don't add bulk on calorie deficit.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Exactly! So tired of reading how people gain all this muscle while eating at a deficit and lifting light weight.
Actually, it is possible for obese people or even those with quite a bit of excess body fat, eating below BMR to increase lean mass while also reducing body fat %.
This is even more so if you are a beginning or intermediate lifter.
It is documented in medical studies, just lazy to go back and find my sources ( I never bookmarked them)
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Bulk, even by those who bodybuild by profession; is an often misused term.
In this case, the OP referred to bulk directly in relation to muscle mass aka lean mass. For the purpose of her understanding, I answered in relation to her question. In reference to bulking/cutting, these refer to gaining muscle mass while also gaining some fat, or reducing fat % while retaining as much muscle mass as possible. The general rule is that the two physically CANNOT occur at the same time.
The OP is presenting one of the few cases where this can be an exception. She is apparently eating at a caloric deficit and increasing her lean mass, thus looking "bulkier".
I would say that until body fat is reduced, it would be hard to assess if she did gain muscle. Again not saying it's not possible,but it's rare and there are only a few exceptional people who may be able to do it.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
There are only 2 ways to be bulky: lots of muscle or lots of fat. Yes, a person can have a big skeleton, but small muscles and low body fat on a big skeleton isn't bulky. And for most of us (myself included), being bulky has way more to do with how much fat we have than how much muscle we have.
Unless a person has some weird condition (necessary disclaimer since I suppose anything is possible), they won't hold on to muscle for no reason, and they won't gain muscle without work. The body tries to be efficient, and it will shed excess muscle as soon as it thinks it can get away with it. I think people just really understimate how much of their size comes from fat.
this ^^^^0 -
For now continue doing what you do. After the fat is gone, you can re evaluate. You might not be as muscular as you think.0
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It is documented in medical studies, just lazy to go back and find my sources ( I never bookmarked them)
I'm going to try this with my professors and see if it flys
Oh! Your professors! Heavens, are they officiating internet arguments on the side for you? Are they checking your posts on MFP for proper citation?
Fine, sunshine, just for you...I interrupted my glorious post-workout-sitting-around-in-my-undies-working-from-home-time.
http://www.fao.org/docrep/meeting/009/ae906e/ae906e11.htm
http://bodybuilding.about.com/od/bodybuildingfaq/f/losefatgainmass.htm
http://www.ncbi.nlm.nih.gov/pubmed/10846043
http://www.ncbi.nlm.nih.gov/pubmed/8002507
Would you like me to harness the powers of the internets to find more for you or may I go back go f*cking off?
Not in MLA format i refuse to even look at it.
I though MLA was dead, and everything was APA these days...0 -
You don't add bulk on calorie deficit.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
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