Quote:
Originally Posted by mango tango
Okay, Urban Sasquatch! I need specifics on good free weight exercises (the non-bulking type of course) because the only thing I ever do with free weights is bicep curls with dumbbells. I'm definitely an amateur when it comes to the big bad free weights.
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Mango, I'm hitting this message and skipping about eight pages of response, so forgive me if this has already been addressed. I DID glance at the page this was on and I know people are talking about what causes bulk and what does not, so I'll tell you this right up front:
People are
different, they respond
differently to exercise(s), and there is (and always shall be) MUCH debate regarding what is best for achieving such-and-such result. However, ONE thing is certainly true, and that is given any form of resistance training you WILL build/bulk SOME muscle mass -- it's inevitable.
HOWEVER...
With regard to just how MUCH muscle "mass" (meaning bulk/size, as opposed to the true meaning of mass, which involves not only dimension but density) you'll build there is a yes-and-no school of thought given to certain exercises.
Jays correctly expressed one side of that debate, a couple of other folks the opposing side. AS a person who "bulks" easily you're going to have to find some of that middle path.
One thing I can tell you with absolute certainty, however: You should include some resistance training for the sake of strength alone. You may "bulk" some, but A) that's natural for someone/anyone beginning resistance training, and B) don't worry, it will taper off faster than you may fear (the quick plateau). If people built muscle that easily the world would be filled with muscle freaks and bodybuilders wouldn't have to devote years to training. What I'm saying is don't let it bother you, because every single woman I've ever trained (and a lot of men, for that matter) said "I just want to tone, I don't want to get all bulky."
And within about six to eight weeks every single one of them has gleefully "made a muscle" (bicep flex) in the mirror and liked what they've seen. DON'T worry about bulk so much; everyone has to adjust their training as they learn more and decide in which direction they wish to take their physique.
You, however, have a different target in mind, right? Mr. Hunky?
It's virtually impossible for me to explain through the medium of the written word what you should be doing for training with free weights, ie., to teach you how to lift weights. Part of it comes from being shown how, part of it comes from learning your way around your own body (and given time you WILL be surprised at what you don't know about your own body).
To that end I encourage you to observe weightlifting people with the understanding of purpose and technique in mind. Watch what guys do, but bear in mind BULK is their goal generally: Larger, fuller, denser muscle. Different moves tear down/build up muscle differently. Because guys will move more slowly you can observe them for FORM and technique, keeping in mind that when you do the same exercise you'll do it with a lower weight for a greater number of repetitions and at a higher speed.
Weight, speed and CONTROL, STRICT, STRICT CONTROL while going for higher reps are your friends. It's the old fast-twitch/slow-twitch muscle fiber argument. Many argue against it and I agree to some extent and disagree to some extent because for all the argument it still doesn't
explain the difference in muscles given specific variations in exercise.
It would help if I knew some direction you'd like to take with your body.
bodybuilding.com also has some excellent sections on exercises and exercise basics, although googling should provide some great resources for learning some of it.
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