How is this athletic but not bulky look achieved?

I think a lot of it is your body type but women shouldn't bulk even if you lift heavy - we don't have enough testosterone. I was worried that I'd turn into a Hulk using heavy weights but if anything I've leaned out. The picture does seem to be photoshopped, though, as Elsie pointed out.
 
Britney Spears around the I'm A Slave for You era. I'm sure there's photoshop but during her performances at the time she looked pretty much the same. She can get thick as far as her body build is concerned ( as we've all seen ) but even recently, her lower body even when heavier always looks amazing. But this lean athletic look is so nice. I guess what I mean by bulk is the thicker look?
Is that all a matter of starvation or just more cardio?
Or is there a way to train for it? Is this the high rep look?


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I don't know for sure but it looks like one of the factors may very well be body type. She is more muscular with the legs and lower body but certainly does have muscle in the upper body. I would also think that she has a lot of cardio involved when she is performing because of all the dancing that she has to do.
 
I've done some reading on this topic and the basic "facts" I got was that thickness/bulk is from high volume whether the volume be from many reps, many sets and/or working the same body part a few times per week, ie. the frequency of workouts. And, that strength can be gained without the bulk by lifting heavy with low reps and low amount of sets, ie. 5 reps for 3 sets. I also read that even though you use heavy weights to try to avoid lifting to failure. Add to that HiiT cardio followed by 20 minutes of steady state. I have just now started this type of training so will let you know! I'm planning on doing Cathe workouts but limiting the sets and reps. It had been a few weeks since I have worked out consistently so I started out a bit lower weight with higher reps to acclimate my muscles. For example I did RWH upper body workouts the 2 sets no finishers premix.
 
You also have to take into account how young she was in those photos... she's not that thin anymore but still muscular. I still think that women bulking up is a bit of a myth due to our hormone levels; sure, there will be some who do but most won't. I thought I would based on my bone structure and body type but the opposite has happened. Whatever works, I guess!
 
In all honesty I don't see any strength training here. I am desperate,
Need an inspiration should the "training" be cardio based or a 5x5 strength training with less volume.

A six minutes clip of barbell squat loading 35 pound with clean form would really motivate me. That would be a start!
 
Cupcake said:
Britney Spears around the I'm A Slave for You era. I'm sure there's photoshop but during her performances at the time she looked pretty much the same.
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Oh, Britney Spears! Thanks for clarifying. She has a lovely jazz dancer's body type! In this recent interview, she attributes her great shape to running, swimming & dancing.
I recall reading that she does "intense core workouts" when she is training.
But I agree with the above posters that to minimize muscle growth/expansion if you aren't interested in that type of thing, less volume & strength regimens like 5X5 will probably work well to build your strength. Keep us updated on your strength goals/results/journey Stacy! Isolation exercises (splits like chest, back etc.) with many sets etc.(and next to no cardio) is what is most likely to build hypertrophy. We are all built differently however. I build nice hypertrophy in my arms for example whenever a lot of tempo is involved! And I do not have to do more than two sets (so far anyway!). This probably goes back to what the above helpful posters are explaining about volume and just different methods our bodies can experience the volume.
 
Yes her recent performance she looked really good but clearly different. A bit more blocky but still very inspirational as far as the hard work that went into it.


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Interesting article in Cathe's newsletter this week. Summary: explosive moves (either explosive lifting with heavy weights or plyo) builds strength without necessarily increasing muscle size. Other lifting will increase size along with strength. Conclusion of article from today's newsletter and the Blog follows:


The Bottom Line

You can build strength, based on this study, using explosive contractions and this may be a more efficient way to do it since you get less muscle fatigue. Such movements also improve functional strength and can help you perform better in sports. However, if you want to build muscle size, stick more with standard rep speeds and slow training to increase the time under tension. You can also periodize your workouts to include both forms of training. Doing this may help you continue to make strength gains without reaching a plateau.
 
Ivy said:
I don't know for sure but it looks like one of the factors may very well be body type. She is more muscular with the legs and lower body but certainly does have muscle in the upper body. I would also think that she has a lot of cardio involved when she is performing because of all the dancing that she has to do.
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Body type --- Somatotype body type is the base to work from. You are right! Of course there is tons of cardio as she stated during
the clip. I like her body language when she got questioned about sugar consumption. I reserve the right to not believe she
threat herself with all those pizza now that she is growing up!

kathydaffy said:
You also have to take into account how young she was in those photos... she's not that thin anymore but still muscular. I still think that women bulking up is a bit of a myth due to our hormone levels; sure, there will be some who do but most won't. I thought I would based on my bone structure and body type but the opposite has happened. Whatever works, I guess!
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It is definitely a myth!!! God knows how many articles have been around aiming to encourage ladies to lift heavier. Now that
this study sheds some light on strength training, It will be interesting to see if the 5x5 Nia trend will decline!!!
I doubt it, for the sake of fighting emotional obsession about expanding to hulk incredible size!!:eek::eek::eek:The truth is pure strength
on 5x5 format put more stress on joints --- which is not good news for our health!!! More risks of injuries.

Now before I get off my soapbox, I will add an interestingQ&A from reputable source.
Source --- Fitness Rx June 2016

Q&A from a Fitness expert – Gunnar Peterson

"Q: What do you think about weighted oblique work? I have heard some say that it can add Bulk.

A: Let’s address the “adding bulk” part. That’s actually humorous and I’m not talking about your upper arm. “Adding bulk” is a lifestyle, not an exercise. It would take well-timed calories above and beyond what you are burning as well as adequate rest and recovery and a number of other factors to add bulk in one area with one exercise. Whew, glad I cleared that up.

Regarding the weighted oblique work, I think you are fine if you keep your rep range high- 15 to 25. The muscles need to work, and throwing in a purposeful frontal plane move adds some variety- and I’m all for that. You won’t build blocky refrigerator body unless you keep opening that blocky refrigerator door".
 
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repeating what everyone else has said it will depend on body type. I use to be a runner for 20 + years and my quads never got that big. Running kept me from developing tone shapely legs. They looked very thin. My legs look more shapely with weight training but that's me.

She doesn't look like she weight lifts except for the quads. She actually looks between a dancer body and a gymnast body. I watch one of her shows and she does flips and stuff so that may explain the strong quad/thigh area.
 
kathydaffy said:
I know I sound stupid, but what is the 5X5 Nia trend?
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http://stronglifts.com/5x5/ This is not Nina program but is the same type

This type of lifting would consider cathe STS light weights just for a perspective. You do 5 combination moves at max weights. Its the same concept that they use in crossfit. Its been around a long time and is effective.

I find for my bodytype and age that it really is brutal on the joints. I'm 46and when I tried it it gave me terrible knee pain. My body just doesn't like max heavy lifts.

But there are people even older than me that do this type of lifting without problem.

I believe there a few on this board that use the program and raved about the result.
 
Cafelattee said:
repeating what everyone else has said it will depend on body type. I use to be a runner for 20 + years and my quads never got that big. Running kept me from developing tone shapely legs. They looked very thin. My legs look more shapely with weight training but that's me.
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@Cafelattee
Interesting point made! Running plus strength training make shapely leaned out legs.:)

Did you manage to gain shapely calves within a reasonable time scale?:)
 
Image1465942237.330910.jpgImage1465942258.708021.jpg


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Top pic looks Blocky despite abs. Is that refrigerator blocky? She looks pretty lean.
Maybe just not a flattering outfit?
 
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Cafelattee said:
repeating what everyone else has said it will depend on body type. I use to be a runner for 20 + years and my quads never got that big. Running kept me from developing tone shapely legs. They looked very thin. My legs look more shapely with weight training but that's me.
.
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Yes, I remember when I used to jog and my twigs got twiggier. My core was definitely stronger but still had the top heavy look.
I read if you did sprints it would develop the legs and butt more. Sadly, I was not built for sprinting as I preferred sitting.

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