How To Get Strong Without Getting Bulky
“I know I need to be strength training, but I don’t necessarily want my muscles to get bigger. Is there anything special I need to do with my workouts and diet?”
What? You don’t want to look like me?
When A.I. Accidentally Makes You Too Bulky
But seriously… All of the people we coach want to be strong, fit, and capable without looking like a juiced-up bodybuilder.
They want to look like they work out, but nothing extreme.
So when the question above came through on Instagram, we took it to the podcast for a thorough explanation of how to make it happen.
You can watch the full answer on YouTube here: https://youtu.be/nGNQ1f1XpA8?si=RoU-24KzBgCVNsaR&t=790
Here are the main points:
1 - Understand that total volume is the main factor in muscle size growth (hypertrophy).
More volume = bigger muscles
“Volume” means the total number of hard sets and reps you do across weeks and months.
Professional bodybuilders do 20-30+ hard sets of weightlifting per muscle group per week.
~10 hard sets per muscle group is plenty for you and me if we just want to be strong and look good without getting bulky.
2 - Build strength with multi-joint “compound” exercises done in the 3-6 rep range.
Exercises like squats, deadlifts, presses, and rows will help you build full-body strength.
That means more bang for your buck as far as time in the gym.
You need to use weights that are challenging for you in the 3-6 rep range if you want to build strength without getting big.
The low rep range limits your total volume. See #1 for details
Don’t ignore “accessory” exercises for your biceps, triceps, shoulders, etc… Just don’t go crazy with the amount you do.
3 - Eat at your “maintenance calories”.
You can’t get big and bulky without overeating. #facts
So to get stronger without getting huge, keep eating about the same number of calories you do now.
You don’t have to count your calories to do this; simply make sure you have a legitimate source of protein in every meal, and continue eating the way you normally do.
Important Nuance:
1 - If you’re someone who has been on a diet since Clinton was in office, you need to understand something.
A strong, athletic physique doesn’t come from trying to eat as little as possible while simultaneously trying to burn off every calorie you do eat.
We teach our 1:1 nutrition clients to switch their mindset around food to one of abundance, not restriction.
We GET to eat in a way that supports our goals.
We GET to fuel our bodies for our training.
2 - Your ideal body might weigh more than you think.
As you get stronger, your weight might go up a little.
Even if you don’t look bigger in the mirror, your “now stronger” muscles will store more fuel called “glycogen” inside their cells.
Your muscles will become more dense as the fibers get stronger too, which can make them weigh slightly more.
None of these potentially “weight-increasing” factors have anything to do with body fat, or a negative impact in the mirror.
You’ll look better, not bigger.
I had to fly solo on the podcast this week because my partner in crime had to make an impromptu visit to the eye doc.
In the episode, I also tackled the question of how to avoid losing muscle and a declining metabolism while you’re on a GLP-1.
You can check it out on Apple, Spotify, or on YouTube.
Jonathan
P.S. - Want a free workout program? Try out a week of “Strength Made Simple” on us. Just click the button below.
