Find a 3RM
3 rounds for time of:
5 Deadlifts 315/225#
10 Handstand Push-Ups
20 Box Jumps 24/18″
I feel like we get asked this at LEAST once a week. Am I going to get big and bulky muscles from lifting heavier? No. Unless you have some rare genetics or use testosterone or HGH. And please don’t mention things like lengthening muscles through pilates and stuff either. Your muscles attach from one point to another, how are you going to magically change that distance between the two? Stretching helps “lengthen” muscle, but not to a visual extent. Keep away from the testosterone and needles and you won’t get bulky.
The funny part is the terrible advice that floats around. “Lift moderate weights for 10+ reps to tone”. Guess what the optimal rep range for hypertrophy (increased muscle volume) is? You guessed it, 8-12. We usually lift at 5 reps and below. This is the optimal rep range for strength gains.
Multiple time national champion weightlifter, Natalie Burgener. Whoa she’s huge isn’t she?