Successful De-Bulk??
- Thread starter Stacy
- Start date
nckfitheart2009
Cathlete
Hi Everyone,
I am retrieving this thread to share information, I hope
, will help!
By no mean I am implying traditional bodybuilding should be embraced to gain the "de-bulked/lean" look
I do think training scheme with a specific aesthetic/health goal need to be customised as per
the knowledge of the individual body type. Each person is different---- Yes knowledge of body type is crucial IMO
The article is about a training technique called FST-7, please skip the article should you not be interested.
The helpful bit relevant to this thread is the *Body type test* and the specific training protocol advised for
weightlifting enthusiasts
I like the body test based on questionnaire and the rep range advised as per body type.
All the very best everyone and hope you find it helpful.
http://www.bodybuilding.com/fun/customize-your-workout-with-bodybuildings-pro-creator.html
Kind Regards,
I am retrieving this thread to share information, I hope
, will help!By no mean I am implying traditional bodybuilding should be embraced to gain the "de-bulked/lean" look
I do think training scheme with a specific aesthetic/health goal need to be customised as per
the knowledge of the individual body type. Each person is different---- Yes knowledge of body type is crucial IMO
The article is about a training technique called FST-7, please skip the article should you not be interested.
The helpful bit relevant to this thread is the *Body type test* and the specific training protocol advised for
weightlifting enthusiasts
I like the body test based on questionnaire and the rep range advised as per body type.
All the very best everyone and hope you find it helpful.
http://www.bodybuilding.com/fun/customize-your-workout-with-bodybuildings-pro-creator.html
Kind Regards,
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Thanks for the body type link. It pretty much confirmed what I knew to be true. I am 50% Meso, 40% Endo. When reading the specifics the type of workout can be quite different for each of those, therein lies my struggle! Basically, "get alot of daily activity, BUT don't overdo it!" lol. I'm still trying to figure out that fine line!
nckfitheart2009
Cathlete
You are welcome stacy.
We all have struggles
, Let's just try to figure out the line by not being too hard on ourselves.Let's make finding the line pleasant by learning
I'm trying to figure out what good testosterone is!!! Maybe I should trade mine for estrogen! I think it is very interesting what part genetics plays in muscle building potential. I know Cathe said that women may have a higher ratio of growth hormone than men, but I would love to have Stacy's problem. I have to work my "tocks" off to gain size! I did the body for life program in 2001 and I looked at my log and started off at 228 pounds, and at that point was trying to loose some fat and ,of course, gain muscle. I did sts last year and started off at 180 and added about 12 pounds of mostly muscle and made amazing strength gains but laid off several months and was down to 170!!!I probably added about 2" to my arms doing sts, but lost it all during the layoff. I have put about half of it back, but I have to go as heavy as possible to do it and it takes time. My dad was a big guy while playing college football but by the time he was my age he was about 170 pounds...genetics??? As an "honary lady" I'm jealous of you girls ripping the sleeves out of your shirts but curious as to why you wouldn't LOVE it!!!
nckfitheart2009
Cathlete
Tslop49, your bottom line above was interesting to read. I hope it comes accross as uplifting to readers!
I love my 75% meso, 12.5 endo and ecto.
No complain for me.
I am happy with my thick defined legs.
I have no leg gap but I am okay and happy. I can take it
desertambrosia
Cathlete
I love my broad shoulders. For those of you that were around in the 80's, I remember watching Dynasty. All of the women's clothing had huge shoulder pads. I would never need, or want them. Definitely a meso. As a side note, they make my waist look smaller. What's not to love?
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nckfitheart2009
Cathlete
If I had the definition of the Hulk I wouldn't mind, but my Endo tendencies make me look and feel like this....
http://static.gigwise.com/gallery/5464845_staypuftgig.jpg
http://static.gigwise.com/gallery/5464845_staypuftgig.jpg
Justinef
Cathlete
The grass is always greener, right?
Thinking about your 'problem', though, made me wonder if it's possible to spot-reduce muscle, without it just being replaced by fat? I suspect it's trickier than just not lifting heavy for your lower body. If, say, you were to take up running, that might cause catabolism, and you could find muscle disappearing from areas you don't want to lose it. It's claimed, as well, that long duration cardio can cause bell fat (although I've no experience of this). It's an issue that not many fitness blogs address. Anyway, best of luck! Keep us posted!!
According to the somatotype test, I'm equal amounts of all three types (35% meso, 33% ecto and 32% endo). I think I'm one mixed up person!
Thinking about your 'problem', though, made me wonder if it's possible to spot-reduce muscle, without it just being replaced by fat? I suspect it's trickier than just not lifting heavy for your lower body. If, say, you were to take up running, that might cause catabolism, and you could find muscle disappearing from areas you don't want to lose it. It's claimed, as well, that long duration cardio can cause bell fat (although I've no experience of this). It's an issue that not many fitness blogs address. Anyway, best of luck! Keep us posted!!
According to the somatotype test, I'm equal amounts of all three types (35% meso, 33% ecto and 32% endo). I think I'm one mixed up person!
Cafelattee
Cathlete
the only time I've had to debulk was shoulders - couldn't where any nice tops only teeshirt that I could stretch out
I did the test and its calls me a meso not sure why when I break up (38% ecto, 37% endo, 25% meso) Go figure not sure how they came up with me being meso but I do put on muscle easily for my size. If I did not lift weights and workout my body would be ecto for the extremities , endo for the booty/thigh but when I workout I get nice muscle definition easily and get back in shape fast so that makes me a meso I guess
I did the test and its calls me a meso not sure why when I break up (38% ecto, 37% endo, 25% meso) Go figure not sure how they came up with me being meso but I do put on muscle easily for my size. If I did not lift weights and workout my body would be ecto for the extremities , endo for the booty/thigh but when I workout I get nice muscle definition easily and get back in shape fast so that makes me a meso I guess
This topic is interesting to read about if you start really searching for articles that talk about muscle density vs muscle size. In just searching for debulking, most articles will talk about lighter weight/higher rep which is what you would expect. But the comments are that most people will decrease strength and muscle mass ie metabolically active tissue which will then lead to problems with being fat and take you back to square one! There are a few articles that will then say that training at high volume whether it is heavy or light weight will still lead to hypertrophy or "bulk". Another view point are the articles that say to truly preserve strength AND decrease mass AND increase muscle density is to do very low rep, high weight. No more than 25 reps with very heavy short reps such as 5x5 or 3x8 (3 reps, 8 sets) with long rests btwn sets. You'd be almost lifting near your 1 rep max each time.
Thank you Stacy. That is very interesting. I struggled with arms, shoulders and quads that were "bulkier" than I liked. I get past this with hi rep, lo weight and lots of barre, fusion and TA. I like the idea of very heavy weights and very short sets with long rests. You gave me something to think about.
Justinef
Cathlete
Interesting....on another post I commented on how tiny Nia Shanks is, and yet is able to deadlift over 300lb. It's one of the things which persuaded me to try one of her programmes (the other two things were Roz and Karen )
I realised I've spent years doing hypertrophy rather than strength. I'm only 3 weeks in, so I've no idea whether I'll de-bulk. I had sort of assumed that I just wouldn't get much bigger. I'd love to read some of the articles on the concept.
)I realised I've spent years doing hypertrophy rather than strength. I'm only 3 weeks in, so I've no idea whether I'll de-bulk. I had sort of assumed that I just wouldn't get much bigger. I'd love to read some of the articles on the concept.
Here is one....
http://fitnessblackandwhite.com/how-many-reps-to-build-muscle/
Of course like any fitness topic, there will be the comments that say things that are just the opposite!
So, essentially by some of these definitions I have been in a hypertrophy state with all my Cathe workkouts. For my Meso-Endo body perhaps this is why I see the results I do. I have been laying off the heavier weights, doing mostly TA and barre for a short time and my arms already look less bulked to me probably not to anyone else. But, I miss my heavy weights and I'm sure some of it just weight loss. I don't want a soft, deflated look which is what I really see in trainers like TA, though I admit I did feel the burn during her stuff so I have probably neglected some of my pure endurance muscle fibers doing more strength/hypertrophy based training. I'm considering going back to Body Beast or even Cathe and following along with the same exercises but using the rep and sets suggested in the linked article. It doesn't really mention much about Leg training in the article though it has some brief mentions in the comments following the article.
http://fitnessblackandwhite.com/how-many-reps-to-build-muscle/
Of course like any fitness topic, there will be the comments that say things that are just the opposite!
So, essentially by some of these definitions I have been in a hypertrophy state with all my Cathe workkouts. For my Meso-Endo body perhaps this is why I see the results I do. I have been laying off the heavier weights, doing mostly TA and barre for a short time and my arms already look less bulked to me probably not to anyone else. But, I miss my heavy weights and I'm sure some of it just weight loss. I don't want a soft, deflated look which is what I really see in trainers like TA, though I admit I did feel the burn during her stuff so I have probably neglected some of my pure endurance muscle fibers doing more strength/hypertrophy based training. I'm considering going back to Body Beast or even Cathe and following along with the same exercises but using the rep and sets suggested in the linked article. It doesn't really mention much about Leg training in the article though it has some brief mentions in the comments following the article.