You will not get “bulky” by strength training with weights (unless you want to!)
Getting “Bulky” does not happen by accident. Here’s why.
For some reason, especially amongst newcomers and women, there is a fear of lifting weights and strength training because it will cause “bulkiness”. I am here to dispel that rumor.
Bulking is not easy and does not happen accidentally. It takes months – even years – of dedicated strength/hypertrophy training to see significant muscle growth. In fact, by not strength training, significant progress is left on the table for those whose goal is to “tone” (which I will be replacing with “adding lean muscle mass”).
All of this to say, if your goal is not to maximize hypertrophy in your training it most likely will not happen.
First off, I want to define two common terms I will use throughout this article.
- Bulking: this will be replaced with hypertrophy, which is the act of increasing cellular size. Obviously in this case we are talking about muscle cells, but this term is universal.
- Toning: this will be replaced with lean muscle mass or some variation of that phrase. This is simply the act of adding muscle at low body fat percentages. This is often the desire of people who want to see an increase in the visibility of their musculature without going to the extreme.
Now that the above has been defined, let’s get into the nuance of things.
Many people associate lifting weights with achieving this big, muscular physique, which as I said earlier is not true. Furthermore, strength/resistance training is one of the most effective ways to achieve a lean and well-defined physique when a well-structured training plan and diet is put around it. This is not to mention all the other benefits of strength/resistance training such as increased joint integrity, increased bone density, enhanced brain function, heightened levels of coordination, etc.
Here are 5 tips on how to lift weight and avoid maximal hypertrophy:
1) Lift in moderate rep ranges with moderate weight
When training, studies show that maximal hypertrophy occurs when training at moderate to low weights with high reps, and max strength occurs at high weights with low rep ranges, though the two are not mutually exclusive. To mitigate extremes at both ends- the middle ground is the best road. You will see moderate hypertrophy training at these ranges- which is good because you do want muscle growth to occur so that as total body fat drops your muscles become more defined and visible!
2) Lift in full ranges of motion when applicable
Studies also show for a more balanced and even-looking physique, lifting through a full range of motion tends to produce the best results. It has also been proven that the stretched position of a muscle is associated with the most muscle growth when recovered. ROM is key!
3) Ensure that a consistent cardio routine is maintained
If you want to maximize hypertrophy or muscle size, you want to limit cardiovascular activity to ensure the body can focus on building muscle tissue. However, when attempting to put on lean muscle mass, a bit of cardio can be incorporated to help promote a little extra fat loss- as well as mitigate a small amount of hypertrophy.
Too much cardio is going to decrease muscle mass, and when coupled with resistance training, will kill a lot of muscle gain. The goal is to find a sweet spot where muscle gain can still occur but not be overstimulated. Not to mention- cardio is always good for heart health! 1-2 moderate-intensity cardio sessions per week should be sufficient for most populations to maximize muscle gain and fat loss.
4) A well-structured diet makes all the difference
With all other factors controlled and dialed in, the diet is what is going to make or break the progress from a physiological standpoint. Most important in the diet is to prioritize protein, as this will give your body the best chance at building muscle during rest. This in turn will cost more energy, thus burning more calories/fat throughout the day (most of your calorie burn is outside of the gym to perform metabolic functions!) If your goal is lean muscle mass- obviously consuming less fat overall is going to be key.
I would not recommend cutting fat completely, however, as it is necessary for key functions in the body. In addition, hydration, including electrolyte consumption, will be necessary for recovery and performance. I would recommend an online calculator or app to both calculate and maintain proper dietary practices.
5) Remain consistent!
As with any training program, once you have defined a goal, the only thing that will get to the desired result is consistency. Variations and modifications may have to be made from time to time, but overall a day-in and day-out effort must be put in for best results. Stick with it!
In conclusion, unless your training and diet are specifically catered around building the biggest muscles possible, there is little chance that an extreme bulk will happen from picking up weights. Often, avoiding this will prolong success toward goals, especially in putting on lean muscle mass. Things like genetics and body type can come into play when training. These are all factors that can be adjusted for and worked around.
Hope this helps, stay on the mats!
Resources:
- Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research, 30(7), 1805–1812. https://doi.org/10.1519/jsc.0000000000001272\
- Tips to Get Lean (Not Bulky) Muscles From Exercise. (n.d.). Livestrong.com. Retrieved June 19, 2024, from https://www.livestrong.com/article/114678-tips-lean-not-bulky-muscles/
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015.
