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Thread: Strength training without getting bulky? page

  1. #1
    BoyPrimal's Avatar
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    Strength training without getting bulky?

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    I'm hoping someone can give me a better understanding of strength training without adding too much size? I don't have weight to lose anymore. I'm in great shape, but I've stabilized at around 165lbs which is already a thick build on a 5'7" guy; I don't want to get much thicker.

    Right now I eat completely PB, I try to get 1g of protein per lb of body weight each day, and I keep the carbs below 100 most of the time.

    2-3 days a week I either do strength training at the gym, or go to the park and use my own body weight, I go hiking once or twice a week, and I bike and swim for sprints when I get the impulse.

  2. #2
    periquin's Avatar
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    Try isometrics.
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  3. #3
    iniQuity's Avatar
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    Keep the intensity up (weight) and keep the reps low, max of 6 though sometimes you can have higher rep days if you're doing lighter weight or bodyweight work. If you're not eating a lot don't worry about adding size.

  4. #4
    Velocity's Avatar
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    The simple answer is that you just need to eat maintenance levels of food while keeping a solid strength program. You won't become more "bulky" just because of the program you follow...
    Are you a college student, trying to navigate college while being Primal? Do you know any other PB college students on a tight budget? Heck, for that matter, are YOU trying to live Primal on a budget? Enroll at Primal University!

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  5. #5
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    +1 on lifting heavy and keeping reps low.
    you won't get bulky unless you are eating more calories than you need. muscle won't just appear; it needs food to supply it. you can increase your strength while staying lean by eating at maintenance and working out correctly. i keep getting stronger and smaller just following the PB and mark's fitness book.

  6. #6
    Adventure8410's Avatar
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    Quote Originally Posted by periquin View Post
    Try isometrics.
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  7. #7
    chima_p's Avatar
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    Getting bulky has more to do with your genetics that what program you follow.

    If you are already a muscular guy without having really tried you are more likely to gain muscle no matter what program you are on.

    An Olympic lifter will never have a gymnast's body no matter how many time he rides the pommel horse.

    High intensity plus low reps plus a ton of food is the recipe for bulk.

    High intensity plus low reps plus a maintenance level of food is the recipe for burnout.

    I would stick to body weight exercises. You will get stronger at those exercise and gain endurance with those exercises but lack of progressive overload should keep added bulk to a minimum (depending on how easy you add bulk of course).
    Last edited by chima_p; 11-12-2010 at 06:02 AM.

  8. #8
    Melody's Avatar
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    You won't get big without trying, don't eat too much and so whatever exercises are fun for you.

  9. #9
    BoyPrimal's Avatar
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    Hmm, what's eating too much? I've been really hungry lately; I'm probably taking in around 2500 a day.

  10. #10
    tfarny's Avatar
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    I don't really think people get huge bulky muscles without actively trying to. I think to really get those bulging bodybuilder pecs you've got to actively try to get them, doing tons of high reps / low weight stuff plus very careful eating. Everyone is different of course, and I'm a hardgainer type so I'm not one to talk.

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