One of the most common things that I hear from women and people who don’t want to put on size is that they are afraid to lift many weights because they don’t want to gain size. Lifting heavy weights alone is NOT enough to gain size and bulk. And on the flip side, if you want to gain size, lifting heavy weights alone will not get you there.
Time and time again, I’ve talked about how you gain weight (and muscle) from creating a calorie surplus. Simply lifting heavy weights alone WILL NOT make you gain bulk or muscle. Lifting heavy AND increasing your calories and protein intake will cause you to gain size.
So for those of you out there who are looking to tone and lose fat, do not think that you shouldn’t be lifting heavy weights. If anything, doing a circuit with heavy weights will help you more because of the extra calories that you will burn while adding more tension to the muscle to tone it. And conversely, you will not gain muscle if you are just lifting heavy weights. You can only gain bulk by lifting heavy AND eating right.
Moral of the story: Everyone should be lifting weights, no matter their goals. You will reach your goal through adjusting your diet more than anything else.