Playing guinea pig for clients :)
…and so far everything works after plan.
My plan was : Get bigger around upper body, stay the same around core and lower body…
My measurements normally were.
Upper Arm> 25cm
Upper Legs> 47cm
My measurements are now (just taken a second ago):
Upper Arm> 27cm
Upper Leg> 47cm
Mission accomplished :)
I had to trim down my hula hooping as it caused an increase of muscle volume around my obliques (I had 2cm more with the same body fat).
Kettle bell swinging (no matter what weight I go for…at the moment 3sets of 100swings with 24kg) have not caused any increase in size…but in strength and endurance (just what I want) and floor exercises such as plank variations and crunch variations didn’t cause any volume but better tone, “tightness” and shape.
Because of this I’ll stop hula hooping with clients who want to achieve a strong but small/tight core…
I also didn’t get big legs from squatting with bigger weights as long as I kept it above 20reps. So for people who just want to be strong/tight/small and not put too much volume around bum/legs, I wait until legs are strong enough to stay on high rep’s with no matter what weight. Some girls are so strong around their legs now that I can easily ask them to perform 3 sets of 30 jumped squats with an extra 15-20kg on their shoulders…and the good thing is that they will improve their fitness/tone but will not get too big.
Unless they want to be bigger around their legs….than that’s a different story ;)
I’m happy to play guinea pig for my clients…as I’m so low with my body fat that ANY changes around my muscles I will notice immediately. This might help my clients as well who want to achieve a very specific goal. I do take into account that every body is individual but so far it has helped me to make better decisions because of my overall practical experience.
Stay toned, train hard and take care,