Will CrossFit Make Me Big or Bulky?
We’ve all seen those silly internet videos where a woman jokes about “looking like a man” after touching a barbell with a cheeky cut to a man wearing her outfit. But is that really true? The shortest possible answer to that question - no. CrossFit alone does not automatically equal a big bulky physique.
Well, this makes for a REALLY short blog post if I leave it there. So, let’s get into it!
Between these two pics? 10 YEARS and about 40 lbs
There are 3 main components when it comes to building muscle. Fuel, Time, and Consistency.
Fuel
How well does your car work if you’ve got no gas in it? It doesn’t matter how hard you push the pedal - that car isn’t moving when there is no fuel in it. Your muscles are very similar! You can train your ever-loving butt off, but with no fuel, we’re not going to be able to really build muscle mass. Also, you will feel like absolute crap while working out. Doesn’t sound like any fun at all, does it?
Time
How long does it take to build muscle? Science says 3 - 6 months to build noticeable muscle on a high protein diet with a consistent training schedule. This does not mean you will have to buy an entirely new wardrobe after 3 - 6 months of CrossFit because your biceps just cannot be reined in. It also doesn’t mean that you have to go nuts on protein to get any benefits. It is absolutely possible to strengthen the muscle fibers you have without a lot of noticeable growth, but the key? That protein, baby!
Consistent Training
Muscle is a use-it-or-lose-it kind of diva. I mean, how dramatic. I give you a vacation and you atrophy? Rude. Thankfully, atrophy isn’t instant. It takes a few weeks for muscles to feel “softer” because of reduced glycogen stores, but a few months to actually decrease muscle size if you’re really not using those muscles at all.
Getting in the gym consistently can look different for different people. The sweet spot is typically 3-4x per week, but recovery is a big factor here. Especially as we age (helloooo over 30 club), we can do more with less volume. That does not mean you cannot come in 5x per week, but I wouldn’t necessarily recommend a heavy volume day every day in the gym. Just like trying to run a car on empty, your muscle cars won’t work well if they feel like they’ve been in a head-on collision.
Looking to build muscle?
Fuel up, be patient, and stick to your training schedule!
At CrossFit 1904, we run a Committed Club - check in to at least 12 coached classes per month to join the club! CrossFit at 1904 is more than just working out - a membership is a fast pass to a community that cares about you and your goals, and an expert coaching staff to help you along the way!
See? PRs with friends are the best
Squats to build those leg muscles!
