5 Reasons why you won't "Get Bulky"

I can't tell you how many times I have heard:

"I don't lift arms because I don't want to look like a man."
"I don't do legs because they are big enough."
"I don't lift heavy weights because I don't want to get bulky."

Most of the times I get this from my female clients. However, I have trained males with the same concerns. Usually it is: "I'll lift but I don't want to get too big and look like a body builder or football player."

So, here are the top 5 reasons why you won't "get bulky."

5. The caloric demands

If you wanted to really gain the amount of muscle mass it would take to "look bulky" the amount of calories needed is incredibly high.  The average Joe does not have the discipline (and probably $) to eat that much. Supplementation is also a usually a needed compliment.

4. The caloric demands

Deja vu? No. 9 out of 10 people who hire a trainer or strength coach carry excess body fat and spend a large portion of their programming losing it.  The same people who say they don't want to get "bulky" also want to "tone up." In this case, they are in a caloric deficit (calorie restriction), making it impossible to get bulky.

3. Protein intake

The average person not only would have trouble taking in excessive calories, their daily protein intake is incredibly inadequate. Most american diets lake lean proteins (or proteins in general) because they eat complex carbohydrates and fat. To build a significant amount of lean mass, it takes higher amount of protein, which you are likely not getting.

2. Genetics

Sorry people. Around %75-80 of men simply don't have the genetics to get bulky. In women, that number is even smaller. People simply to not have the genetic make up with respects to skeletal muscle and bone structure to get that "bulky look." You can certainly add muscle and a bunch of body fat, but you won't fool many. You need to be blessed with the favorable combination of muscle fibers and other genetic traits. Thank mom and dad.

1. IT'S HARD!

Getting bulky takes an incredible amount of work and dedication! You have to resistance train consistently and the intensity and volume of your program is extreme. Most people (especially women) would have a difficult time. Body builders are incredibly dedicated and there is a reason they spend hours in the gym. You won't do that 3-4 days a week for an hour.


People, lift weights. Not only does it burn significant calories - if that's your goal - but you want to at least keep muscle you have and get back you some you've lost over the years of being sedentary and/or failed to resistance train.  Life gets better when you lift.

Be Elite friends.

The Pre-workout Supplements

The average lifter always loves to debate about pre-workout supplements. They swear by the “results” they are getting from products like No-explode, Super Pump and others.  So, I figured I would shed a little light on the subject.

Really, most people don’t need pre-workout supplementation.  If you are an athlete and performance is incredibly important, then there are some good pre-qorkout supps that can help accelerate results and quicken recovery.  however, the popular ones on the market are stacked full of stimulants like Caffeine and a family of Vitamin B’s. After taking a scoop, your body probably starts shaking like a Shakira video.

While coffee has shown to increase performance roughly %11 (350 mg), these big, bright and expensive tubs of powder aren’t necessary. If you like a “rush” save yourself a lot of cash and brew a cup of black coffee. I do. Your “good pump” is far more cognitive than physiological. Your confidence and focus are elevated and you are just working harder. However, I am not knocking it at all. I love when people feel good about their lifts.  If that is the case, keep going. 

While I am not going to rush and put my clients on pre-workout shooters, I do demand a pre-workout snack.

Understand the importance of carbohydrates (CHO) as it relates to exercise. To keep it short, CHO is broken down to glucose and stored in your muscles. In order for your muscles to contract and exert any force, you need a fair amount. Therefore, CHO pre-workout is the smart choice. You will have more energy and thus be able to handle a more intense workout session. Ever get dizzy during the day or during exercise? There is some truth to that old expression, “my blood sugar is low.”

Here are a few pre-workout snacks that work well:

½ Banana and peanut butter sandwich

Bowl of oatmeal with honey

Orange and a 6oz yogurt

In a rush? Piece of fruit and glass of milk or juice

Give it a shot. It’s way cheaper and will give you a boat load on energy, which is they key to intense workouts. Plus, post-workout nutrition and supplementation is FAR more important than pre-workout. We will dive into that soon.

Be Elite friends 

Goo-Goo: The Epitome of Hard Work, Routine, and Joy

My last post taught you a simple way to encourage yourself and hold accountable your workout lifestyle.  The calendar approach is a great start to confront the man in the mirror.  You can lie to a trainer, but not yourself.

"I'm too busy to workout."
"I can never find time to train."
"I'm too tired to exercise."

You really mean:

"I don't like working out."
"I enjoy eating poorly."
"I'm really just being lazy."

I am not mad, lets just be honest with each other.  I want to help you.  I sometimes don't like to train. I love to eat bad food because it tastes good. A lot of times I can be lazy. But I eat well most of the time and train consistently because it's the right thing to do.

The old man in that picture is Romeo "Jelly" Rovinelli, or Goo-Goo as my brother and sisters called him.  Here is Goo-Goo's resume: 

Born in 1920

US Army Air Corps Veteran of WWII

Father of 4 kids

Retired with the Massachusetts Water Resource Authority after 57 years, 3 months and 28 days in 2007

During the same time worked 55 years part-time with the Public Library retiring in 2002

Longest worker in the history of the Town of Framingham

Usher at St. Bridget's Catholic Church over 55 years

Goo-Goo passed away Tuesday morning at the age of 90. The man retired at the age of 87 and refused to take off work. He lived 90 healthy and happy years. And what was his fitness regiment? It's called work. 

Like Goo-goo, there's a reason why lifters from the old eastern bloc were/are machines. Blue collar work. They hauled hay, dig ditches, laid bricks. 

Now despite what your day job is, the point I am trying to make is that my grandfather only knew how to work and provide for his family. He also had the same routine for 57 years. He ate 3 times a day (6, 12 and 5) and never took a day off.  Most importantly, he loved people and never wasn't wearing a smile. He was a man of faith, family and love. 

He lived 90 years with almost no health problems. He had 30 sick days and died peacefully. That's what life's about. The sad truth is that most the people I love and know will have health problems most their lives and more often than not won't live past 75.  Almost all these health related issues can be prevented or reversed by diet and exercise and without medications. My grandfather is a perfect example. 

Next time you try to make an excuse about working out, take a page out of my grandfathers book. Get your routine, bust your ass, and have a laugh. You'll live a long and plentiful life filled with the family, friends and laughter. 

I love you Goo-goo. 

Be Elite