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Q. How do women keep from bulking up when they incorporate strength training into their routine?
A. The idea of bulking up and getting too big is a sensitive subject for women. Truth be told, all forms of strength training causes a subsequent increase in muscle mass. The trick is that some folks less than others have the genetic potential for fast gains in lean mass. This may be the product of body composition: or number of fast twitch muscle fibers vs. slow twitch fibers. Fast fibers are the larger sized fibers, adding size increases. Diet and nutrition can also play a role growth potential. Steroids have spanned the muscle building programs that continue to surface stereotypes and myths that do not reflect drug-free weight training participation. The first place to look beyond genetic makeup is program design. To issue a healthy dose of strength training, trainers at FIT , as well as scientific evidence reports that multi joint, multi-angle weight bearing exercise produce greater results in less time. These exercises include weighlifting/powerlifting style lifts like squats, deadlifts, lunges/step ups progressing to the Olympic style lifts, which include the Clean and Jerk and Snatch. The low weight and high reps is not the only way to curb bulking type symptoms. Studies show performing low reps of 1-3 with heavy weights may produce favorable results for those looking to get strong and not big. Before initiating such a high resistance training program consult with an FIT trainer for proper progression of training intensities.
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