Friday 140822


“I Don’t Want to Get Bulky”
This is one of the most common comments we get from women at the gym. Putting on muscle and getting bulky are not the same thing. If you’ve lived your whole life being skinny-fat and are finally gaining some muscle, then you are doing it right. This doesn’t mean you’re getting bulky. It means you’re getting healthy. Congratulations. But before we get all preachy, let’s take a step back and look at some facts.

First off, exercise does not produce mass. Eating more than you are burning does. Exercise breaks muscle tissue down. The whole point of exercise is to develop more metabolically active tissue (muscle). The more metabolically active tissue you have, the more calories you burn. Next, let’s look at your diet. Now I know we consistently preach that “it’s not about the calories” blah blah blah. But the truth of the matter is you can still get fat while eating paleo, and/or develop large bulky muscles by eating just paleo. It’s time to get smart about your diet. It’s time to know exactly what you are putting in, vs what you are putting out.

Ladies, there is NO POSSIBLE WAY YOU ARE GOING TO DEVELOP BIG BULKY MUSCLE UNLESS YOU ARE TRYING TO DEVELOP BIG BULKY MUSCLE. Or if you are eating too much and not being conscious of it.

If you are consuming the proper macronutrients (protein, carbs and fat), and eating paleo in every meal, there is NO WAY you can develop large muscles if you are burning more calories than you are consuming.

It is a scientific fact that 3500 calories = 1 lb of body fat. Muscle needs fuel to function. Fat=fuel. Fat does not need fuel. No muscle=no need to burn fuel. But remember: a calorie in does not equal a calorie out (this is an entirely different lecture).

Our advice to the women that do not want to develop big bulky muscles is NOT to lift lighter weights. You burn more calories by lifting a larger load. My advice is to look at your diet. If you are getting bigger, you are consuming more than you a burning. If you are getting leaner/smaller, you are burning more than you are consuming. If that’s your goal, then keep it up.

And one more thing. STOP LOOKING AT THE NUMBER ON THE SCALE! Start looking at your overall appearance, performance in the gym, and how you feel from day to day. The number on the scale doesn’t mean anything. Check it out.

Dynamic Warm-Up-Mobility
Prepare for…


Power Snatch 5×2 @ 90% of 2 RM


Complete 8 rounds:

Sprint 60 yards or Row 250 meters

*Rest 30 seconds between efforts


Complete as many rounds as possible in 8 minutes of:

Power Cleans to Push Press –  5 reps
MEN 155 lb Rx, 135 Silver, 115 Bronze
WOMEN 135 lb Rx, 115 Silver, 95 Bronze
Dips – 5 reps

Post fastest sprints or splits and rounds completed to comments.

Cool Down

Competitors or athletes wanting to improve your Fitness level

Lift- find today’s 1 rm bench press in 15 min 
10 min AMRAP
5 ring dips
5 power cleans 185/125

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