Short, intense reps of heavy weights are typically what anyone – man or woman – uses to “get big”.
How big or “bulked up” you will get depends on:
- the intensity you work out at
- your genetics
- if you are male or female.
Women tend to get less big than men because they don’t produce enough testosterone, and because their bodies don’t have as much muscle mass. However, if a woman wants to, she can get relatively “bulked up” by lifting heavy and intensely.
To get lean and strong, you can still lift weights. Going moderately heavy and medium rep ranges (8 – 15 reps) will build muscle on anyone. The intensity at which you lift and the time under tension (TUT) are what help determine whether you will “bulk up” or just be muscular, but lean.