get bigger by exercise?

[jelly belly]

hi guyz
i have been reading this forum and in many posts i have seen that women saying that they got bigger butt, thighs,, ankels and arms by doing exercises(e.g squats lunges, etc)

so my question are
that can we reallly get bigger or bulkier if we do exercise regularly ?
or
too heavy weights make us bigger?
or
too many reps with heavy weight do it?

i m talking abt woman body only
so plz tell me

 

[Rumi]

Hi jelly belly,

Women don't gain big muscles from weight training. It is men's ability, because they have testosteron hormon. For women is difficult to gain big muscles. Only when you start with weight trainig you gain some muscles but they make you look tighten, not bulky.

May be your question is related to female bodybuilders who I am sure take some drugs to increase testosteron levels, workout with very big weights (on the edge of possible, for example weights to make just 3-4 reps), eat lots of protein.

I have 10 years experience with weight training and I defenitly haven't big muscles.

Don't worry, you will go on havimg lady look

 

[teresand77]

The only time it's possible for you to get big muscles is if you're 1) taking steroids 2) eating an excess of protein and calories. Most of the time people that think they're legs, for example, are too big actually have a layer of fat over the muscle. I know I do. I think my legs are too big but not because of the muscle on them...because of the fat!!

 

[Bballer20]

Getting Bigger Muscles

A woman is not going to get huge muscles and bulk up because they do not have the hormone, testosterone, to do so. Many women are afraid to lift weights because they are afraid of getting bulky and this is not the case. The ACSM (American College of Sports Medicine) recommends weight training on 2-3 days a week, performing one set of each exercise and choosing a range of repetitions from 3-20. You do not need to lift heavy weights and a way to make sure you will not bulk up is to do higher repetitions with lower weights. Also, it is important to do each exercise slowly and in control. For any woman, weight training is a must to keep our bones strong. I would highly recommend following these recommendations and not worrying about getting big muscles!