Comments on: Strength without size: How to get stronger without getting bulky http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky Wed, 08 Feb 2012 15:48:44 +0000 hourly 1 http://wordpress.org/?v=3.3 By: Will http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-7604 Will Wed, 08 Feb 2012 15:48:44 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-7604 Great article! I typically focus on 1-2 sets max per body part. I'll go as heavy as possible on the first set, say 90% of my one-rep max, and 80% on the second with 2-3 minutes rest between sets. Result? Serious strength with no appreciable increase in size. Great article! I typically focus on 1-2 sets max per body part. I’ll go as heavy as possible on the first set, say 90% of my one-rep max, and 80% on the second with 2-3 minutes rest between sets. Result? Serious strength with no appreciable increase in size.

]]> By: Eve http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-7483 Eve Wed, 11 Jan 2012 21:56:20 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-7483 I thought that this was a good and well written article. The best one that I've read today. I will definitely follow your advice and I thank you for taking the time to write this article. I thought that this was a good and well written article. The best one that I’ve read today. I will definitely follow your advice and I thank you for taking the time to write this article.

]]> By: ava http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-7381 ava Sat, 17 Dec 2011 15:34:31 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-7381 Hey, I absoulutley love this article, didn't even know it was possible tbh I'm soo relieved. Don't worry about them haters there how someone don't understand that women want to look like women is beyond me, any how I really have a short attention span so in short what your saying is to incres streangth without much muscle gain to do very intense very qwik sessions? As apposed to long sessions with not very heavy wight wich along with increased cal and protien intake will make you gain muscle. Let me know :) Hey, I absoulutley love this article, didn’t even know it was possible tbh I’m soo relieved. Don’t worry about them haters there how someone don’t understand that women want to look like women is beyond me, any how I really have a short attention span so in short what your saying is to incres streangth without much muscle gain to do very intense very qwik sessions? As apposed to long sessions with not very heavy wight wich along with increased cal and protien intake will make you gain muscle. Let me know :)

]]> By: Brenda http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-6276 Brenda Tue, 03 May 2011 01:11:05 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-6276 Great Article!!!! I found it VERY useful =D thank you! Great Article!!!! I found it VERY useful =D thank you!

]]> By: simma http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-6219 simma Sat, 23 Apr 2011 23:13:44 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-6219 Also: Go on youtube and search for videos of women deadlifting at powerlifting meets. You will find that torso size is usually very much related to the size of the rest of the body, unless the woman is also a bodybuilder. http://www.youtube.com/watch?v=dDVwfnJw4Ng http://www.youtube.com/watch?v=p5RwSPiGTZY http://www.youtube.com/watch?v=-z4E3fHtMgw Look up women's Olympic weightlifting. Those women spend a lot of time pulling (the pull is basically the start of a deadlift, not to mention that, outside the U.S., Olympic lifters spend a lot of time training the deadlift to build strength). You will see that muscularity tends to correlate with body weight. These women have smaller torsos compared to powerlifters, since they spend less time benching. http://www.youtube.com/watch?v=KT6yXrLTwoU http://www.youtube.com/watch?v=OhMX7BXSQyw http://www.youtube.com/watch?v=L8kd0O5jnCI Also:

Go on youtube and search for videos of women deadlifting at powerlifting meets. You will find that torso size is usually very much related to the size of the rest of the body, unless the woman is also a bodybuilder.

http://www.youtube.com/watch?v=dDVwfnJw4Ng
http://www.youtube.com/watch?v=p5RwSPiGTZY
http://www.youtube.com/watch?v=-z4E3fHtMgw

Look up women’s Olympic weightlifting. Those women spend a lot of time pulling (the pull is basically the start of a deadlift, not to mention that, outside the U.S., Olympic lifters spend a lot of time training the deadlift to build strength). You will see that muscularity tends to correlate with body weight. These women have smaller torsos compared to powerlifters, since they spend less time benching.

http://www.youtube.com/watch?v=KT6yXrLTwoU
http://www.youtube.com/watch?v=OhMX7BXSQyw
http://www.youtube.com/watch?v=L8kd0O5jnCI

]]> By: simma http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-6214 simma Fri, 22 Apr 2011 21:48:08 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-6214 @Chazzsinger: Are you worried that, if they do thicken your torso, your husband will disapprove, or do YOU not want them to thicken your torso? If you are very, very thin, then yes, lifting will add a bit of size. In that case, you'll probably look much better (and more feminine) with the additional muscle. It won't be much--if you are already very thin, your body does not harbor an anabolic environment to begin with. If you have some extra bodyfat, chances are that lifting will help you lose fat, if your nutrition is in order, and you will ultimately end up looking smaller. But lifting does makes your muscles larger, even if you lift to minimize size. It also makes you strong, more capable of dealing with stress (both physical and mental/emotional) and does more for you health than just about anything else you can voluntarily do. The extent of your size gains will depend on your personal genetics, natural hormonal profile, etc. But the ultimate size difference will almost certainly be small, unless you are a freak of nature (a freak that women like me who love strength training will envy). Note that size gains, even if you are a freak of nature, *even if you were to do steroids*, do not happen over night. They take hard work over time--often *years*--and, even if you are genetically blessed for ginormous muscles, you will never wake up the next day and suddenly be hyooge. If you're interested in getting strong, just start lifting already. And on the off chance that you start getting to a point where you can see yourself getting bigger than you want, you can easily adjust your program or stop before that happens. It doesn't happen, though. Aside from women with body dysmorphia issues, I have never seen a woman who has learned to love the iron stop because she's gotten "too big". Women either never get there because they are hormonally incapable of it, or they learn to deprogram society's brainwashing and realize that the right kind of size, when it has a purpose (to make them stronger and healthier) is good and beautiful. @Chazzsinger: Are you worried that, if they do thicken your torso, your husband will disapprove, or do YOU not want them to thicken your torso?

If you are very, very thin, then yes, lifting will add a bit of size. In that case, you’ll probably look much better (and more feminine) with the additional muscle. It won’t be much–if you are already very thin, your body does not harbor an anabolic environment to begin with.

If you have some extra bodyfat, chances are that lifting will help you lose fat, if your nutrition is in order, and you will ultimately end up looking smaller.

But lifting does makes your muscles larger, even if you lift to minimize size. It also makes you strong, more capable of dealing with stress (both physical and mental/emotional) and does more for you health than just about anything else you can voluntarily do.

The extent of your size gains will depend on your personal genetics, natural hormonal profile, etc. But the ultimate size difference will almost certainly be small, unless you are a freak of nature (a freak that women like me who love strength training will envy).

Note that size gains, even if you are a freak of nature, *even if you were to do steroids*, do not happen over night. They take hard work over time–often *years*–and, even if you are genetically blessed for ginormous muscles, you will never wake up the next day and suddenly be hyooge.

If you’re interested in getting strong, just start lifting already. And on the off chance that you start getting to a point where you can see yourself getting bigger than you want, you can easily adjust your program or stop before that happens.

It doesn’t happen, though. Aside from women with body dysmorphia issues, I have never seen a woman who has learned to love the iron stop because she’s gotten “too big”. Women either never get there because they are hormonally incapable of it, or they learn to deprogram society’s brainwashing and realize that the right kind of size, when it has a purpose (to make them stronger and healthier) is good and beautiful.

]]> By: Chazzsinger http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-6209 Chazzsinger Fri, 22 Apr 2011 10:44:31 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-6209 Sorry about that my age is in my early 50's. Sorry about that my age is in my early 50′s.

]]> By: Chazzsinger http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-6208 Chazzsinger Fri, 22 Apr 2011 10:43:33 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-6208 Just a little clarification please, I've been lifting for over 25 years now and as my age is not in my early 50's I know I need to change a little bit how I work out. I love to lift free weight sometimes heavy sometime moderate, but my husband tells me that doing bar bell deadlifts will thicken my torso. I have a tendency to disagree with him. What are you thoughts on this? Deadlifts will or will not bulk up a woman's torso? Just a little clarification please, I’ve been lifting for over 25 years now and as my age is not in my early 50′s I know I need to change a little bit how I work out. I love to lift free weight sometimes heavy sometime moderate, but my husband tells me that doing bar bell deadlifts will thicken my torso. I have a tendency to disagree with him. What are you thoughts on this? Deadlifts will or will not bulk up a woman’s torso?

]]> By: Krissy http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-6154 Krissy Fri, 15 Apr 2011 23:16:53 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-6154 Hey Geoff, You mentioned that it is impossible to spot reduce but possible to build up muscle in specific spots..does that mean I can get leaner while building my posterior chain (well my legs in general)? Could I tweak the program you laid out to include a higher volume of leg work in order to achieve this? Awesome post by the way! This workout has really pulled me out of my rut. Hey Geoff,
You mentioned that it is impossible to spot reduce but possible to build up muscle in specific spots..does that mean I can get leaner while building my posterior chain (well my legs in general)? Could I tweak the program you laid out to include a higher volume of leg work in order to achieve this?

Awesome post by the way! This workout has really pulled me out of my rut.

]]> By: Luclarie http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky/comment-page-2#comment-6114 Luclarie Sat, 09 Apr 2011 00:04:34 +0000 http://www.stumptuous.com/wordpress/?p=2920#comment-6114 I'd like to say thanks so much for your info. I quit smoking 5 years ago and gained 80#. Slowly I've lost all but 12#, but of late no matter what I do do it's almost as if my brain (and body) are working against me. Unfortunately, some think wanting to look your best physically is vanity, but it isn't -- By working out I've become empowered internally and externally to exude self worth, which reflects in both my physical and mental outlook everyday. And by deciding what type of physique I want to have (which I prefer a more slender look) is just another part of that process... It's just too bad some don't understand this, but I can clearly see that your expertise was what I needed to rethink my workouts -- and look forward to reading part 2. Thank you :) I’d like to say thanks so much for your info. I quit smoking 5 years ago and gained 80#. Slowly I’ve lost all but 12#, but of late no matter what I do do it’s almost as if my brain (and body) are working against me.

Unfortunately, some think wanting to look your best physically is vanity, but it isn’t — By working out I’ve become empowered internally and externally to exude self worth, which reflects in both my physical and mental outlook everyday. And by deciding what type of physique I want to have (which I prefer a more slender look) is just another part of that process…

It’s just too bad some don’t understand this, but I can clearly see that your expertise was what I needed to rethink my workouts — and look forward to reading part 2.

Thank you :)

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