Oh I know! The conversation regarding women and bulk is as confusing as whether or not coffee is good for you! Is it? Or is it not!?
It’s a hot debate and I am here to put you at peace!
First let’s define this word “bulk.”
- You will never be able to build large muscles like a man’s. Period. You don’t have the hormones to support it unless you take anabolic steroids.
- In order to inspire large muscles (like those often seen on the competitive Crossfit ladies), you must put in consistent, high level, hard effort for at least 6 months. Muscles like this will never happen by mistake.
Beyond these two ideas, it is not “bulk” that we are talking about! It is something else entirely.
Check out this week’s video below to learn more about this concept. I talk through some of the reasons why you might believe that you are bulking up from lifting, when in fact you are not.
This is an important conversation because strength training is SOOOO valuable and important to your overall health and wellness! I get so sad when I hear a woman say that she had a bad experience in the weight room and stopped lifting because she didn’t like the bulk that came a few weeks into her training program.
You are now part of Women’s Strength Nation! Don’t let this sad tale happen to you!
So what exactly does “consistent” mean? In order to give your body enough of a stimulus to create changes, you need to be strength training at least two times every week. You’ll want to choose 2 different exercises for each of your largest muscles groups: Legs, Back, Chest, Shoulders and complete a total of 6-9 sets for each exercise. Then, stick with it for at least 8 weeks!
For example, each workout should include:
Leg exercise #1 3 sets
Leg exercise #2 3 sets
Leg exercise #3 sets
Back exercise #1 3 sets
Back exercise #2 3 sets
Chest exercise #1 3 sets
and so on…
PS! I reserve exclusive content for the Women’s Strength Nation email update. If you want to receive more info that isn’t shared here on the blog, use the sign up form at the top right of this page to enter your first name and email address. Then stay tuned every other week for insights on becoming stronger inside and out.
Women’s Strength Nation is committed to improving the ratio of women to men strength training around the world. You can Join the Movement by sharing your thoughts and questions below. Your thoughts and ideas may help another woman’s journey. Please join the conversation and leave a comment below!
“Women are inherently blessed with intuition, empathy, and wisdom. When physical strength is added, she becomes invincible.”
Stay strong, friend.