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Some thoughts on "bulking"

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  • Some thoughts on "bulking"

    I know that so many women are concerned about getting "bulky" if they use weights and resistance training. I was afraid of the same thing. I have recently spent some time in the online world of body builders and their very scientific approach to "gaining", meaning, building muscles. And I realize it takes A LOT of effort to actually grow muscles. You have to eat a certain way, train a certain way, and get in tons of calories and protein. So, I really don't think women should be scared of using weights and resistance. Also, muscles are so important for metabolism, blood sugar balance, joint strength, and healthy aging. We lose muscle as we age and it takes conscious effort of training and sufficient, high quality protein to just MAINTAIN muscles. So, again, we shouldn't be afraid of "bulking". And even if we do add muscle mass (which is NOT easy), it should be regarded as a positive thing.

    I just wanted to put that out there.

  • #2
    Well, posture, habits, and genetic predisposition has a lot to do with where the muscle bulk. In a way, it will be very difficult to bulk the area your want to bulk if the way you are built (predisposition) and your habit is not having the tendency to have big muscles. Eating and doing a workout will only give you so much of the edge when your posture and habits are not contributing to the gain area.

    For example, if a men tends to lean forward and not using the heels, they are not going to build the calves (big and huge) they want. They can exercise 10 hours a week and eat all the protein, the calves muscles were underused most of the time, how could bulking happen?

    However, I walk with my heals and I leaned on my calves and that is my center of gravity and my favorite muscles to use, I can drink water and my calves is already built that way because of that is how I walk since 5.

    I am more concerned about using weight carelessly to cause injuries and muscles imbalance because of over reaching for the weight category. I saw women trying to use weight and did not have the strength and created traps and more muscles imbalances.

    In general, I am not afraid of using weight, as I only use as much as I am comfortable without compromising my posture. My limbs are already heavy and when I use them in the T-Tapp ways, I really cannot add on weights.

    I think some people has to eat a lot of protein and they cannot build muscles.... My sisters and I build muscles even we are eating only vegetables....

    I think everything is within the person's only characteristic, the is no one rule for every one. I certainly do not need to eat a lot of protein and there is no need for weight for me to build muscles. I am muscle prone. We are bluff and built with bulk when we have big bone structures.

    I wonder if the bulking talk are from people who have slight and small frame and small and narrow bones and narrow frames. Giraffes cannot be built like a bear. A bear looks like a bear without trying.
    Last edited by ayj67; 08-11-2019, 05:48 PM.
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    • #3
      On reverse, it is equally difficult to reverse the bulking.
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      • JohannaRegina
        JohannaRegina commented
        Editing a comment
        I think you've added some really good points, especially the genetic component and posture habits that we have carried since we were little.

        There is also the question of "bulking" vs. "toning". I think that weights, when used in proportion to the person's size and ability, can help with toning and tightening, but I am sure that also is influenced by many other individual factors.

        I guess what's really important, whether using weights or not, is to give the muscle a stimulus to do something. And T Tapp certainly gives a lot of intelligent stimulus as well as lymphatic pumping and posture correction.

    • #4
      Regina, also, the bulking as making the muscles big as in most muscle building world is to to shorten the muscle fiber and create bulk at the belly of the muscles. That is the isotonic contraction. The concept to build muscles that way is the opposite of the isometric contraction Teresa was teaching woman in T-Tapp.

      https://courses.lumenlearning.com/su...and-isometric/

      Currently, all the T-Tapp workouts are isometric contraction, that is exercising every cm of our muscles and they are equally strong and use, that way we rebalance the muscles, we reverse pain because of overexercise and overuse of one muscles vs the other. We avoid accidents and we recover a lot easier as all muscles are in use and the synergy that it will bring for muscles everywhere.

      Isotonic increases the chance of ache, pain, overuse and overcompensation, and chances of injuries and ill fitting clothes.... Muscle builder cannot scratch their own back because of muscles are too huge...

      However, if you want bulk, you stop the movement (T-Tapp) mid-stream, you do more than 8 reps, in fact, do 12 - 16 until you are over fatigue, that is how you bulk at the belly of the muscles. Reverse the order at the debulking. Use addition weight and more weight you can handle, over fatigue whichever muscles you want to bulk up. This is my theory after discussion with Teresa about "T-Tapp for Man" that she was planning and testing on Brain and Sullivan.

      I don't object to using weight, but I doubt we really need to use weight if you use T-Tapp and modified and reverse the bulking routine. Overfatigue, compromise on form when fatigue, lose activation and continue with more reps than prescribe. The options are numerous...

      I think early on, there was a feature on a woman body builder (competition body builder) using T-Tapp during non-competition season to debulk her body. T-Tapp builds body, but our regular workout builds long lean muscles like Bruce Lee's vs Incredible Hulk's.

      I am sure if you use T-Tapp technique, you can just tweak up your positions and placement of hand, finger, limbs by an inch to increase the tension and you will not need any weight.

      You know, if you slow every T-Tapp moves down to 5 - 10 times longer than the regular DVD time for each movement and elements, you will likely create bulk. I am hurting by just thinking about it.
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      • #5
        Actually, which muscle do you want to bulk up more? I probably can figure out how to bulk that up with tweaks without weights.
        ISSA Certified Personal Trainer
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        Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
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        2014 60 Day Challenge Trainer/TnT Category Winner.
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        • JohannaRegina
          JohannaRegina commented
          Editing a comment
          Yes, thank you for the reminder on isotonic vs. isometric muscle activation! Where do you see squats falling along those categories?

          I do remember Teresa pointing out that for debulking you wanna increase the speed of the movement.

          Right now I want to continue increasing my arm muscles, I do push ups and some dumbbells (7.5 pounds). That being said, I don’t want to “bulk” them as in the Hulk, but my arms were super thin and really just needed muscles overall which I have improved.

          I lost muscles overall due to poor diet a few years back. First I lost a lot of fat and was real happy, first time in ages that i didn’t have cellulite on my thighs... but ultimately I ended up with a flat, sad butt and spaghetti arms. I did get my butt back with weights and more protein intake. But sadly the cellulite has crept back in a little as well, not as bad as before. Still working on figuring out the best way of eating for me, as I suspect that I do better with plant protein and low to no dairy (so sad!!!).

          So, I guess in my case, I feel “bulky” in my lower body when I have a certain amount fat, I don’t think it’s the muscles that make me feel uncomfortable in the way I look and my overall body composition. And I think muscle helps with fat burning, too, and improves insulin sensitivity.

          One more thought on this is body type. Ectomorphs vs. endomorphs and those in between.

      • #6
        Which squat, the T-Tapp squats at Piles or the regular squats in typical workouts? Still, it is the same, I see these cross-fit challenging people doing a thousand squat a day, what do you call it? Overtraining to fatigue... T-Tapp squats during Piles has so many things going on and the activation is still orgins to insertion for every elements, and it is still isometric and not isotonic... Our Form and Activation will build muscles but not in the sense of over-development. I know people will gain muscle if they really need more muscles. I think there was a grand price winner with in 2015 or 2017 that was for gaining muscles and gaining weight. She was totally skinny and has one side muscles way less than the other, and by the end of the 60 days challenge, she gain a lot of muscle and the weak side is almost evening with the dominant side.

        If you want arm muscles, of course you are going to do Tempo Arms and see how that goes. I see that Senior Fit's Scared Crow Ski might be a great one for you. However, are your really activating? AS there is a lot of arms activation even wtih PBS, the Box, MItten Chop Box, Step Away the Inches, Step it to the Max, or even Lady Bugs. DD and Pretzel Twist too. The Floor moves' tripod arms is a lot of work on the arms. I see that my body is way more than 7 lbs of weight. Scooping my innards in Mitten Chop Box is no joke either...

        You are lamenting the long torso tendency of narrow waist and more inner thighs and hips... That is estrogen dominant with cellulites,,, What can I tell you, you get Teresa's body type and you get her problems. I am short torso endomorph by default, I do not have the bubble butt and wider hip with narrow waist. I also do not have cellulites. I have big rib cage and thick waist...

        Are you German? That is what Teresa said in one of her seminars, no cheese or dairy for German blood type or Dutch heritage has the same issue too.

        Ectomorph has the pros and cons... The society favors Ectomorph long torso.

        Tell me the workout DVDs you have, let me see which one you have the most arms tortures you can do. Do you have Critter Crunch? Do you have Step Away the Inches or Step it to the Max... Of course Tempo Arms too... Senior Fit has a lot of arms activation!
        ISSA Certified Personal Trainer
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        • JohannaRegina
          JohannaRegina commented
          Editing a comment
          By Total Rehab I meant the one that is for heavier people or people with more health issues. The one where she has a chair workout and a shorter, slightly different version of the Total Workout with and without those two heavy set ladies.

          P. S. I mean "More"
          Last edited by JohannaRegina; 08-13-2019, 10:56 AM.

        • ayj67
          ayj67 commented
          Editing a comment
          Johanna,

          2 grams per kilo is a very high count even for body builder... There was a study that I read long long long long time ago, it was 1 gram per kilo for young 20 year old healthy young man doing the study for how much protein to keep up. Of course, we are talking about young guy in college who is doing sports and healthy doing the studies for money... I see for sedentary life style who does not do much workout (less need for protein for repair and rebuild), the 0.6 grams per kilo or 0.8 gram per kilo might be sufficient. I think the gram is in the eyes of beholder and it is holistic. The high count I see was 1.2 gram per kilo for competitive sportsman.

          If you have a stressful life style and a lot of repair and rebuild needed for muscles wear and tear or constant injuries, a higher protein count for daily intake is necessary... However, no stressful life style, hardly any repair and rebuild needed, the protein need goes down.

          In addition, the intake of collagen will preserve protein and muscles and it will reduce the protein intake need for a person. There was also a WWI studies trying to see if collagen can replace protein... The answer is no, the collagen is not a sub for protein, however, it preserve the protein and a person can survive on minimum protein if the collagen intake is high... If course, you need to know that stress is a collagen waster. Therefore highly stress out people are wrinkly and hair falls out easily (collagen on the hair shafts)....

          All in all, there is no one answer for all again. However much protein depends on how you liver your life.

        • JohannaRegina
          JohannaRegina commented
          Editing a comment
          Diana Schwarzbein recommends 1-1.25 grams/kg which I will make my ballpark. Her recommendation is based on metabolic repair, regardless of activity level, so it seems like a minimum requirement for health in general. I also really want to a certain amount of protein as it is satiating and helps me to stick to 2-3 meals a day without snacking.

          I am beginning to use collagen again. I will use up the coffee creamer version with coconut that I have for now and then go into a different brand that is more basic and only has collagen, no other flavors or ingredients. A colleague at work (fairly young woman, too) looked noticeably more radiant and healthy. When I mentioned it to her, she said she has been taking collagen for a few weeks now. It's definitely good stuff! I also think it could help tighten up cellulite. And just btw. my cellulite isn't even all that bad... I am just vain I also have been using a thinner, harder, foam roller on my thighs (just the front) daily, and that definitely helps, too!

      • #7
        Well, arms is my specialty... Donna's arm might be something you want to do first! Let me see if I can find the instruction, otherwise, Trisch has flimed Donna's arms long long long time ago, she can probably help you. For as far as I know, it is the Pilate type of resistance, you push up when push down to create your own resistance, you engage your abs and lat and do the movement slow and activation from finger top to arms to shoulder to lats 100% of the time and do the movement slow. All the arm moves are strong activation from lats to finger tip.
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        • #8
          https://forum.t-tapp.com/forum/main-...are-shaping-up

          Read the whole thread and there is a video by Trisch embedded.

          I have too much muscles on my arms as it was, and I did Tempo Arms to lean it out (still a lot of muscles, but turning the muscles toward more tear-drop shape and just a big huge ham hock.
          ISSA Certified Personal Trainer
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          Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
          2011 30 Day Challenge Less to Lose under 50 Category Winner.
          2012 60 Day Challenge Trainer/TnT Category Winner.
          2014 60 Day Challenge Trainer/TnT Category Winner.
          2015 60 Day Challenge Trainer/TnT Category Winner.
          2017 60 Day Challenge Average to Lose over 50 Category Runner-Up

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          • #9
            I am not sure how Trisch rates the Amy's arm vs the Dantheman tweaks for Donna's Arm, she can tell you what is better for the arm muscles building. I get the gist of activation but I did Tempo Arms DVD with the best activation and as fast as I can for my goal was to debulk. So, on reverse, if you want to bulk up, you do them arms more slowly and with more repetitions. You hold longer when on Bicep Curls and tricep curl. I best you still want tear drop muscles

            You are in luck, I was going to start Tempo Arms with Tammie (Teresa's sister), so if you want to join me in Tempo Arms in 2 weeks, then make sure you understand the activation and get a copy of Tempo Arms.
            ISSA Certified Personal Trainer
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            T-Tapp Trainer in Training

            Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
            2011 30 Day Challenge Less to Lose under 50 Category Winner.
            2012 60 Day Challenge Trainer/TnT Category Winner.
            2014 60 Day Challenge Trainer/TnT Category Winner.
            2015 60 Day Challenge Trainer/TnT Category Winner.
            2017 60 Day Challenge Average to Lose over 50 Category Runner-Up

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            • JohannaRegina
              JohannaRegina commented
              Editing a comment
              Hi again!

              I just read the link on the different types of muscle contractions, and it's super interesting and helpful. Thanks for that!

              And I LOVE both Donna's arms and Dantheman's version of it and will definitely do it. I will start with Donna's version first.

              Unfortunately I don't think I will be joining in the challenge you have coming up with Tammie as I am starting school (again... hopefully the LAST time this time) soon and will need to focus on that. But I will absolutely do Donna's and Dan's arms and also incorporate the Total Workout arms section as I am very familiar with it.

            • ayj67
              ayj67 commented
              Editing a comment
              It is not really a challenge... It is a focus of activation that I will want her to try for activation and consistency. Out of whatever reason, a lot of us having a hard time getting back to T-Tapp after Teresa's death. I am one of them... I need to find a reason to get myself back to the saddle. Helping her will be a way to help myself. I will be focusing on arms and you can ask me any questions you want and we can study it together... The contraction is one of the first thing that we have to learn and understand in the personal trainer course.

            • JohannaRegina
              JohannaRegina commented
              Editing a comment
              Ok!! Sounds great and I will keep in touch here on the 6 Weeks thread and post about my Donna's and Dan's arms moves and any other T Tapp specific arms moves I do!

          • #10
            Johanna and Ayj, great thread! I have been T-tapping for about 1 1/2 year now and I have been sculpting my arms and my thighs. My esthetician told me that T-tapp really make lean muscles even if I am well-built to so say. I will never get thin thighs and I just need to accept that, but I can get lean nice muscles. Ayj wrote about Pliés, I use the More 2 to do them and I think that I only do 4 whole ones, there may be 8 of some of the moves...? I cannot remember. I need some kicking in between two moves. All the clapaways and the kick kick also help you in this process. Ayj has taught me "all" about that. Great input.

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            • JohannaRegina
              JohannaRegina commented
              Editing a comment
              I agree that Tapp has a sculpting effect, rather than *just* building muscle mass. That’s what I experienced on my arms when I first started off with T Tapp.

          • #11
            Chiming in, even though I am still a beginner in terms of activation and would not consider myself toned, I can say T-Tapp has reshaped my lower legs and arms, getting rid of some bulging painful knots. I do miss lifting light weights, using the negative resistance techniques from Dr. Darden.
            As I always say, T-Tapp is God-Given and God Guided. I am honored to have the opportunity to share what's been gifted to me. There is so much more woven within each of the T-Tapp exercise and special sequences within the workouts than just a means to lose inches and look good......So good luck....just do your personal best and you WILL continue to repair/rebuild from the inside out and your body will continue to look, feel and FUNCTION better too. - Teresa (April 12, 2018)

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            • #12
              I am genetically disposed to bulky muscles, especially in my lower body. I've always noticed it and then I did the 23andme test and it was confirmed. I will never be someone who is "tiny" unless I stop exercising and go on a very low calorie diet. Thankfully, I am not tempted to do that. I have no desire to be other than what I am.

              I also think that what body builders work so hard to achieve is very different from what the average woman means when we talk about bulky muscles. I have zero desire to have the look of a body builder. But I can exercise and eat very well and the sleeves of my shirts no longer fit, the shoulders of my shirts are uncomfortably tight, and it's hard to get my boots on because of my calf muscles. I'm 5'10" and I'm happy with my size. People say I look fit and healthy. I weigh 195 pounds. That's a lot of bone and muscle. If I take up weight training, my clothes will.not.fit. I know this from experience. T-Tapp makes me strong and gives my muscles. But my clothes fit better, they don't get tighter. I have friends that lift weights and don't have the issues that I do.
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              • JohannaRegina
                JohannaRegina commented
                Editing a comment
                Thanks for your feedback on the difference you experience with your body type and built and different exercises.

                It's really just like diet, a very individual thing!

            • #13
              My arms flexed.
              Last edited by JohannaRegina; 08-13-2019, 01:07 AM.

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              • ayj67
                ayj67 commented
                Editing a comment
                Why are you saying that you have spaghetti arms? Maybe show me your arms without flexing. Maybe it is the you need trimming on the lower portion of upper arms so that the arm muscles on the upper upper arm looks more substantial by comparison.
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