on Dec 10, 2011
Yes its still out there. The notion that heavy weight will make a lady bulky. No matter how many times I attempt to debunk this common myth it somehow makes its way back into fitness convention. I'll base the following with regard to focusing on our non-drug induced athlete. Physiologically, muscle responds to 3 basic rules.
1. Muscle responds to demands acted on it. Which means that lifting heavy weight will induce damages to the muscle and activate it to remodel a stronger version of itself. Women who gain muscle mass while keeping fat levels low will appear to be tighter and toned for the simple fact that the lean muscle is accentuated with little sub-cutaneous fat impeding its visiblity.
2. Muscle responds to calories. Studies have shown that dieters who restrict calories and do not resistance train do lose weight. However, weight loss comes from an even distribution of fat and muscle. When dieters don't exercise they sometimes get fatter than when they started. Generally, it takes about 2800 cals to build a pound of muscle. A majority of this is for protein turnover provided for the muscle to recover and rebuild after a heavy training session.
3. Muscle responds to protein. Muscle hypertrophy responds more efficiently to adequate amino acid levels which are the building blocks to muscle.