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Original poster

Bulky shoulders and neck from weights - How to reduce?

32 replies

stilllockeddownnowheretogo · 27/01/2022 09:12

Last summer I started to do some short workouts with weights at home (Caroline Girvan's Epic workouts on Youtube if that's relevant).
I loved them - around 30 minutes workout 5 times a week. Mostly using weights (one cardio or HIIT). Most weeks since then I've used them, so around five months. I've upped the weights from 3 to 5kg for arms and 8kg for legs.
I love that I'm stronger; my legs are more firm; my waist is a little smaller (though still very flabby...).
However, my issue is that my shoulders have got huge! Particularly the part at the base and around my neck (trapezius?). It looks so bulky. And I have a strapless dress to wear for my wedding soon. My upper half is not looking good in the strapless right now!

Any suggestions of how I can fix this? Get that 'long and lean' look instead of short and bulky. I'm a short person anyway, so I'll never be willowy and slender, I'm not looking for that. But I would like my neck and shoulders to look leaner in this dress.
Please help!
Should I reduce weights? Stop doing upper body workouts (might just get more flabby)? Do more reps with lower weight or fewer reps with higher weight? (I'm reading conflicting information on this online)
Thanks so much!

OP posts:
Ahoyashipg · 27/01/2022 17:50

@catfunk

I've been weight training for years and find it very hard to believe someone could bulk out from home workouts with 3-5kg weights.
I agree. Those are very light weights to have built any significant muscle, especially in only 5 months. For women especially, it takes a hell of a lot of hard work in the gym and a ton of planning around food to put on muscle.

I've worked alongside a natural female bodybuilder, over about 10 years of hard work she had managed to build up a respectable amount of muscle. Even then it wasn't much but in order to maintain that muscle her whole life revolved around food, fully prepped and at regular intervals. It was practically a second job for her!

Even men struggle, that's why every men's fitness magazine has the next sure fire way of "building muscle" because it's a dream men are chasing but isn't always that easy to achieve.

Perhaps work on your posture, if you're hunching your shoulders and your muscles have got tight from working out/computer work. Pilates, yoga or general mobility work can help with that but it won't give you long, willowly limbs if you don't already have them.

It might be that you've lost fat and it has revealed your natural shape it bit more. In which case, be proud of your muscle. Don't try to fight against your own body type, that way lies misery.

Stellaris22 · 27/01/2022 17:20

Could you get a second opinion about your shoulders from a friend?

I do weight training regularly and have been for over a year, and do a lot of upper body for pull ups. I'm definitely not 'bulky' so it can't be as bad as you think with those weights.

Even if you are I'd see it as impressive and definitely nothing to be ashamed about.

catfunk · 27/01/2022 17:17

I've been weight training for years and find it very hard to believe someone could bulk out from home workouts with 3-5kg weights.

CloseYourEyesAndSee · 27/01/2022 17:14

Yeah you definitely haven't gained muscle with 5kg weights. Try to make peace with your body, it's your friend.

CloseYourEyesAndSee · 27/01/2022 17:14

Have you really gained that much muscle from some home workouts? Sounds unlikely. I expect it's just your shape and you can see it better if you've dropped some body fat.

Serenschintte · 27/01/2022 17:10

Pilates will help. But you will need to do it 3-4 times a week. Ideally initially with a private instructor to really learn to do the exercises properly

LaChanticleer · 27/01/2022 11:56

I'm a short person anyway, so I'll never be willowy and slender

Sorry, but I think this is a big part of it.

Also, a toned look is always going to be better that not-toned, even if you think you look bulky. But you probably don't actually look bulky really.

Do you have a stretching practice? Could you start to put in a Pilates or yoga class at least once a week?

And how is your everyday posture? Do you slouch at your desk, or sit/walk with your chin forward?

You could look at the very funny, but very useful YouTube channel of physiotherapists Bob and Brad - they have some good stuff for straightening out your neck, and correcting the "dowager's hump" in the cervical spine.