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.