Here’s a question from one of my newsletter subscribers …
here’s my situation … male, 50
carry my weight in butt, thighs, “hips” like a woman
step ups and squats just make me bigger
need exercises that will “lean” me out
When I asked for more info about his exercise program, here’s what he told me …
Elliptical
total body resistance workout 3 times a week
just seem to be getting larger with squats, step ups and such.
I drilled for even more info …
Usually do a circuit with very little rest between sets:
Weighted 3-4 times a week, 12 reps, 3 sets
Squat
Lunges
Side Squats
Step Ups
Rear lunges
Plie Squats
Weighted pelvic lifts with feet on stability ball
Military press
Lat raises
Rows
Chest press on stability ball
Skull crunches on stability
bis
Tris
Delt lifts
Wow. No wonder you’re getting bigger. You’re doing a bodybuilding workout and expecting to look like a Men’s Fitness cover model.
Ask any bodybuilder what to do to gain muscle size and they’ll tell you:
- Spend an ungodly amount of time in the gym (you’re doing 45 total sets in the workout above)
- Do a whole bunch of exercises – CHECK
- Do around 12 reps – CHECK
- Do at least three sets – CHECK
How could anyone NOT build muscle with that type of exercise program?
So here’s your magic solution from the 2003 ACE Personal Trainer of the Year …
Ready?
Do the opposite!
Okay, not the exact opposite. But do something different. Don’t continue with your bodybuilding program and not expect it to build muscle.
To get a leaner, less bulky build, you need to:
- Keep your workout under about 45 minutes
- Use compound movements that work more muscles at the same time
- Cut back to two sets
- Bump up to about 14-15 reps (you’re still getting a lot of the fat burning hormonal response with less of the muscle building stimulus)
- Feel free to dump the specific arm work (like bis, tris, delts)
Similar Posts:
Popularity: 2% [?]
If you enjoyed this post, make sure you subscribe to my RSS feed!
