One of the biggest concerns besides injuries that people have is the fear of getting ‘bulky’ with lifting weights. The philosophy here at Hudson River Fitness is that strength training should be the foundation of our fitness, second to nutrition.
The concern of putting on mass is often due to the images that we see in magazines (who reads them anymore), social media, and at big box gyms. However, the reality is that it takes a lot of work to put on some muscle. If you want to put on some mass and bulk, here’s what you need to do:
1) Eat a caloric surplus. That means eating more and often to facilitate muscle growth. It’s not just more protein, its more carbohydrates as well.
2) Lift in rep schemes designed for muscle hypertrophy. Incorporate 3-8 sets of 6-12 repetitions at 65%-85% of your 1RM. You’ll be really feeling the burn. Add in compound movements and isolation exercises. This promotes testosterone and HGH production which are crucial to muscle synthesis. Workouts like these will take some time (4-5x per week)
3) Sleep at least 8 hours. Chronically low levels of sleep will result in decreased testosterone, increased stress, and muscle loss.
4) Many other factors come into play as well including genetics!
There are some great benefits to putting on some lean muscle including improved strength and wellness; plus your resting metabolic rate will be higher. Realistically, men will be able to put on 1-2lbs of muscle per month, and women will most likely put on 1lb of muscle per month.
Developing muscle bulk is going to take a lot of work. Nutrition is going to have a huge role in this goal. Working with a coach who has the knowledge to provide actionable steps for you is going to be the key to your success.
Read below to hear about our client’s experience working with coach Amber Trejo, MS (and future RD) trying to put on muscle:
“Amber has been fantastic. Every week we track macros, calories and workouts. In a bulking phase and we’ve put on 5lbs while maintaining body fat percentage. Amber is super responsive and always ready to tweak the macros or schedule to help you reach your goals faster. “
Whether it be for fat loss, muscle gain, or developing size; strength training is going to be crucial to your foundation. If you’re worried about getting “too bulky” don’t worry, it takes a ton of work to do so, and you’ll probably end up being leaner and stronger than you could have ever imagined.
Ready to get started? Book your free no sweat intro call with a coach today. We can talk about your goals, motivations and come up with an actionable plan for you. Click here to book.
Next Saturday, February 8th is our anniversary party. Please join us for a fun community workout at 11am and a party to follow! We’d love to have you around to celebrate with us! Please rsvp at this link so we can make sure we have enough food! Hope to see you there!
If you’re a mom or mom to be, we’ll be hosting a pelvic floor physical therapy seminar on February 29th at 11:15am. This will be after the SLAM Hoboken workout class at 10:15. Learn all about the care for your pelvic floor with Dr. Judith Meer of the Pelvic PT. You can rsvp at this link.
***The owner will not be liable for any errors or omissions in the information provided nor will the owner be liable for any accidents, injuries or other damage, howsoever occurring to any person or property arising out of or in any way connected to the use or application of information obtained from this message