Not everyone has the same goals in the gym, and there are also many people who want to train with weights without bulking up . Obviously, this is possible, and it may even be beneficial for you.
What is the secret to training with weights without gaining volume?
Generally, we associate free weight exercises with those people who develop greater musculature . It is what is known as muscle volume. Actually, the most effective training for hypertrophy requires the use of weights, but they are not only for this.
After all, lifting weights will bring your body into muscular activity. And this does not always have to materialize in a greater amount of volume . It will depend on what percentage of weight you lift, the muscular stress you put on your body, and the rest of the activities in your life.
The use of weights in toning
Surely in some guided class at the gym you will have seen how bars are used with small weights to be used constantly and in different muscle groups. It is what is known as toning , popularly.
The idea here is that the weights add a bit of resistance to the movements , adding some load. However, this is not enough to activate both the muscles and for them to develop in volume. That is, it will help you sweat and train more intensely, but it’s just that.
The conclusion for your body will not be a greater volume , but a better tone. Not only is it a practice of guided classes, think that even boxers shadow with light weights in each hand. This gives them speed, but not volume.
Therefore, this is one of the training methods that you can use, but not the only one.
Finally, if you want to have a stronger body, but without gaining weight and volume , strength training is for you. It is the most used by athletes of all kinds who want to maintain a certain weight but gain strength.
In hypertrophy , you generally do sets with between 8 and 12 repetitions per exercise . This gives the muscle enough stimulation to grow and develop, with proper rest and good nutrition.
The strength training approach is very different: higher weights are used but with much fewer repetitions . Specifically, between 3 and 5. Thus, you will be able to have greater loads, adapt your muscles to other stress and gain strength, but not gain so much volume.
It is good for power sports. For example: in combat sports or in runners it is very typical to use this type of interval. In addition, it will also help you burn calories, and it will be very useful for you.
Another important difference between hypertrophy and strength is the rest intervals . In hypertrophy, breaks are made between series and series of about two minutes. Meanwhile, in strength they are longer breaks, sometimes up to 5 minutes.
The importance of diet in volume
However, what will really determine the result of your workouts will not be so much the weight as the diet . A volume diet will lead you to gain muscle mass, regardless of whether you do hypertrophy or strength.
In the same way, if you have a more contained diet , it is likely that you will not gain that volume at the same speed, and it will remain at levels that interest you.
Training with weights without gaining volume: conclusion
The bottom line is that there are many other factors that interfere with your body . For example, the cardio or the daily calories you burn. If, in general, cardio is part of your training and takes a lot of prominence, getting a significant volume will require you to consume a large amount of calories.
Precisely for this reason, the approach between a volume plan and a strengthening plan does not only depend on the weights and how you use them. Keep in mind that all aspects of your training will have some kind of influence on the final result.
If you feel like training with weights without gaining volume at the hands of experts who know how to advise you, don’t hesitate. Contact us and start training to meet your goals.