Ladies, have you ever wondered if this is statement is true or false: will weight training make you “bulky”?
The short answer is No. Weight training alone will not make you become bulky or gain tons of mass from sustained bouts. So if you are someone that believes lifting heavy weight will make you look too muscular, we are here to tell dispel that myth. There are a few reasons why this is not true, including one particular hormone responsible for building muscle mass, testosterone, which we will look at in depth to truly put this myth to rest.
First off, mass building takes time and dedication. It must be the main goal of your training program, meaning your focus must solely be to gain muscle mass over time. Secondly, in order to grow or “become anabolic” you must meet the energy demands required for gaining mass or cultivating mass. Therefore, until you up your caloric in-take to meet the necessary demands you need not worry about becoming the next Dana Lynn Bailey. Third and most importantly, is a substantial difference between men and women, which is the hormone called TESTOSTERONE.
What is testosterone? Testosterone is a hormone found in both men and women in varying amounts. This hormone plays a major role in the male anatomy during puberty, much like how estrogen works in females, in addition to general daily physiological function. Testosterone helps with metabolic function, muscle development, skin repair, bone density, as well as heart, brain and organ function in both men and women. According to healthline.com, “the average male has 270-1,070 units per deciliter of blood, while the average female has 15-70 units per deciliter of blood.” This difference in concentration level is the major difference between men’s and women’s ability to stimulate muscle tissue growth. Additionally, these levels are not the sole reason for muscle growth. Without proper nutrition, time, dedication and the desire to grow, working out with weights alone will not make you bulky!
Still not convinced? Next time you are in the gym and notice the really big guy lifting weights, ask him how long he has been at it. I guarantee he will answer at least 5 years, of strict dedication. Building mass takes time and patience. Furthermore, according to the International Journal of Biochemistry and Cell Biology, “elevation of muscle protein synthesis are more reflective of the potential to increase muscle mass with resistance training.” This basically means that the protein in your diet plays a larger role in your muscles gaining size than testosterone does.
Long-story-short, unless you are eating to build mass, you will not get bulky with weight alone.
Joe Gernetzke CSCS