Texans strength and conditioning coach Dan Riley has compiled a ...

With the proper overload, lifting weights will increase muscle size and strength. The
increase in size and strength however is directly proportional to the genetic
predisposition a person possesses for adding muscle.
Not many people can generate significant gains in muscle size. Go to the local gym
and you’ll see hundreds of men trying to “bulk up.” Keep in mind this a population
that has some potential for adding muscle. There were many who joined the gym
and quit because they were unhappy with their ability to “bulk up.”
Among these hundreds of men at the gym you may observe a few who have
generated significant gains. There may be several more who exhibit modest gains.
The majority will appear fit yet not “too bulky.”
Very few men can generate significant gains in muscle mass, and even fewer
women. Adults have more to gain from a properly organized strength program, than
any other form of exercise. It can have a greater impact on the quality of life,
especially as we grow older.
The average adult loses up to one-half pound of muscle a year due to the aging
process. This can be prevented by participating in a total body strength-training
program.
Women have more to gain from lifting weights than men. Women possess more fat
per pound of bodyweight than men. Most women possess low levels of the hormone
needed to stimulate muscular gains. My advice to women is train hard and add as
much muscle as you can. The physical benefits cosmetically and physically justify
any changes in lean body weight.
Some women fear “bulking up” because they see a few women with very defined and
muscular physiques. Realize this is the product of several variables.
These women -
1. Have high testosterone (male hormone) levels (naturally or injected).
2. Follow a very disciplined nutrition and exercise regimen.
3. Significantly decreased their body fat (average for a women is 23% - 30% fat).
Very lean women bodybuilders reduce their % fat to a level below 10%.
4. Have inherited the bone structure and body type necessary for bodybuilding
success.
Very few women (or men) have the genetic capability of adding large amounts of
muscle. There are many other benefits to lifting weights besides adding muscle. The
average female (and male) fitness enthusiast has everything to gain from
energetically participating in a properly organized total body strength-training
program.
Don’t worry about “bulking up.”
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