Lifting = crazy huge muscles?

Laur0813

I saw a post response about this earlier.. and i would like some feedback more specifically if possible.  I think a lot of girls are hesitant to lift heavy weights, due to the 'i dont want to get big' factor. I have heard both sides, and try to remember that lifting weights is healthy when i am at the gym, but sometimes i catch myself not pushing myself too hard, due to the previous mentioned fear.  Can we get some input from everyone??  Thankss!!!

raynes

Due to the hormonal makeup of our bodies, it is VERY difficult for a woman to get "bulky" lifting weights.  One of the main things that contributes to large muscles is testosterone, and well, unless you're supplementing with it, it's just not going to happen.

Check out this post to see videos of completely non-bulky women lifting some seriously impressive amounts of weight.  Also, check out stumptuous.com for another example of a tiny and STRONG women. 

Building muscle is so good for you.  It helps to combat the onset of osteoporosis, it helps you burn more calories, and it makes you look good.  In order to "get bulky" you'd have to seriously train for hours a day and eat reallllly strict.  For most women lifting heavy weights just results in nice definition and the ability to lift heavy things.

My favourite books are The New Rules of Lifting for Women and The Female Body Breakthrough.

TurtlesAllTheWayDown

Raynes, I have a NROL4W question - how hard is it to do the excercises? I mean, did you KNOW what they were? I know I can do them, I just don't know what everything is called yet. I know what squats and deadlifts are, but not everything. I'm afraid of not knowing the moves or the proper form if I start.

This is also why I got put in a lower swim class at girl scout camp. They asked if I could do a butterfly stroke and I was like, "huh?" I just didn't know the names of anything.

arthomas82

I try VERY hard to increase muscle mass - one week of not eating enough or being wimpy with the weights and all bets are off. Keep in mind that the more muscle you have, the more fat you burn (even in your sleep).

miguelhilary2010

Unless you are genetically predisposed to be more muscular, I wouldn't worry about it.  Not everyone will get bigger from lifting weights.  Then again, some people are just muscular (ex. Serena Williams) and will have more muscle gain and definition from working out and lifting heavy.

raynes

Mery, the book is really good about explaining each exercise (and the proper form) and there's always YouTube.  When the book leaves a bit to be desired as for how to do things properly, I go to the forum for the book, see what they have to say, then check for videos on YouTube. 

When I started I had no idea how to do anything, so you'd probably rock it.

althea1016

Without doing 2 day heavy weight training and a strict diet you won't bulk up. A lot of women see the muscles they've gained as bulk. I hate when people say "I just want to tone up." That tone is muscle! The other problem women often make is not lifting heavy enough weights. Lifting with weights that are too light is like trying to drive cross country in 1st gear. You'll get there eventually, maybe. Regardless if you're doing sets of 8-12 or 15-20 the last 2-3 reps should be difficult to perform. So get something heavy and lift it!

campbellsj

I have trained heavy for over 3 years, eat a clean diet, and while I have gained muscle, it took a LOT of HARD work (for example, my 1 rep max deadlift is 285 lbs), BUT... I don't look anything like a bodybuilder! I have simply gained some muscle mass, especially in my upper body.

Women SHOULD be lifting heavier weights because you are not benefitting by lifting 3 lb or 10 lb weights. You might as well just skip the gym! Your leg muscles are a huge muscle group and very capable of pulling 100+ lbs - doing a deadlift with 25 lbs is doing nothing for you! I have no idea what kind of loads you are working with, or what kind of training you are doing, but please don't be scared to load up an Olympic bar to 50+ lbs (obviously depending on the movement and your abilities/experience). And stick to functional movements - like deadlifts, squats and shoulder press.

Good luck and go heavy