But I don't want to be too bulky... and other weight training myths...

Hello Lads and Ladies,

Today I wanted to address the idea that if you lift weights you will become bulky and muscular because I personally think that its one of the biggest misconceptions out there and it is one that seems to stifle the progress of far too many people.

Most of us have read about the weight loss and health benefits of lifting weights. Different camps have their different opinions but I think we can agree that, while maybe not in extremes, the act of weight lifting is a generally healthy thing to do. A lot of people though that hear this and know this to be true, seem to feel as though they can't participate in this activity because it would be counter-productive to their ideal body image.

We've all seen the pictures of the massive body builders and whether its "for you" or it isn't, I think we can agree that its really not everyones taste to blow up like these guys. Hey, I understand. I want to be big and strong and have big bulging muscles but I definitely don't want to be sharing the Mr. Olympia stage. I'd still like to look somewhat natural and approachable. Fitting into normal clothing would also be kind of nice.

That's kind of what brings me to todays topic though. Today when I was at the gym, I was flattered by the approach of two guys that looked like they were really just getting started in the gym. They were young and pretty tall and really very skinny. Not much muscle tone going. I had noticed one of them earlier because of some form issues he was having with his curling. I really wanted to go help the kid out but I make a strict rule during my workouts to not converse with anyone unnecessarily. It KILLS the intensity of the workout.

Anyway, I had just finished up my workout and was filling up my water bottle for the walk home and one of the guys walked up behind me. My headphones were on and the music was pretty loud so I didn't hear him at first but I could tell there was someone behind me so I turned around and removed my headphones in anticipation of his question. I was pretty flattered when his question turned out to be asking how he could get arms like mine. Problem was that the question didn't end there. The actual questions was, "How can I get arms like yours by the end of next week?" Turns out the kid had a modeling gig the next week with a NYC high fashion clothing line and he had really just made the cut. Ideally they wanted him to stay the same weight but get really toned.

I understand his desperate want but the truth is that there wasn't really any helping him. I gave him some water control tips and a couple exercises anddiet tips. It was hard to give him more than that in a five minute window. I thought about having him meet me in the gym the next day but the truth is I could tell that as much as he "wanted it", all he wanted from me was to be able to show him a really easy thing he could do that would require no real work but allow him to have what its taken me years to build, in about two weeks. If I could have said, "Hey, just do some dumbbell curls for five minutes a day and take this Hydroxycut whenever you feel like it and you'll be golden", he would have loved me. I'm starting to understand why there are so many ridiculous diets out there that people just keep buying into. 

What I found funny though, wasn't really any of this. What I found really funny was that anything I would recommend that involved weights, we would shun off and say, "oh but I can't get big muscles". This is such a common thing. I hear this most with girls of course which is actually extra humorous.

Why is it so funny? How many guys do you see in the gym that are lifting heavy weights day in and day out trying to put on that ever elusive muscle mass? They're reading their magazines, scouring the message boards, taking 25 different types of supplements, and really just about killing themselves and if you look really close, you'll notice that they almost never get any bigger. SOme of these are younger guys that are filled with testosterone. These guys will change some but for all the grunting and groaning and effort, they certainly don't change very much.

So why is it then that when a girlfriend of mine comes up and says, "Hey, I'm looking to tone up and lose some weight, what should I do?" and I suggest a light weight program that they all do the same thing... They freak out as if they're going to turn into Arnold in they touch a dumbbell. There are so many misconceptions out there that its a little scary. I understand where they come from but we really need to do more to get the important messages across.

Let's try this...

  ********************Urgent bulletin********************

If I can spend five days a week in the gym lifting weights that are multiples of myself for while strategically eating to gain as much muscle as possible and I struggle to gain muscle, I promise you that doing a light weight routine is not going to turn you into Hercules. If I happen to be wrong and you wake up and look like Hercules, I promise,losing those results is much easier and quicker than gaining them.

    **********This has been a special announcement**********

No matter what routine you're on, the only real determination in whether you gain muscle or just tone is your diet. If you're not interested in getting bigger, that should e no excuse for you not to be lifting weights. And honestly, in many cases, to be lifting very heavy weights. You just have to make sure you're eating no more than your maintenance calories each day. If you are eating that amount or less, your body won't have anything to use to build those muscles. Can't build a house with no materials. You will get stronger though and more toned though. You will burn fat, boost your metabolism and find many other incredible health benefits. 

Likewise, if you want to build muscle, almost any program will do it also as long as you are eating and resting properly. I mean it, even a garbage program will do SOMETHING for you if you're eating and resting sufficiently. Of course, a great program mixed with proper diet and rest will take things to an entirely new level for you.

Just one note before I end this post that I think is very important. Obviously I truly believe in the benefits of weight training but I don't recommend lifting even light weights if you don't know what you are doing. If you're completely new to this, or if you haven't done it in a while, I recommend getting with a friend that knows what they are doing to be with you for several workouts, or get a trainer. I would go no less than ten workouts with the trainer to really get a feel for it. The more the better.

I talk about some of the programs I use here a lot that are great replacements for trainers but honestly, there is no book or program or even video that can teach you proper technique if you're a complete beginner. You need someone there that can be there to watch and correct you and show you how it is supposed to feel so you train your body. I can't tell you how many times in the gym I'm just cringing waiting for someone to get seriously injured. Watching someone that knows what they are doing can make it seem easy but many of these moves are not what they seem. They aren't very natural for most of our bodies that have spent years sunken into couches and desk chairs and they will find shortcuts for any movement. Unfortunately though, these shortcuts aren't meant to be repeated over and over again and if you do, you will eventually get injured.

Until next time,

Kris

 

Comments

[Hydroxycut Hardcore X]

Thanks for the amazing post, Now I will follow your instructions...!!

[Weight Training For Women Over 50]

This is a really great post to read. Now I will check back for new posts by you! Thanks author.

[accident lincoln]

You are so right! Everyday i work in the Gym i hear nearly all of these myths. One more: Your triceps changes into a horseshoe if you turn your lower arms while training pn the cable pull.