Tips on gaining muscle for a woman!
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yayabeaks
Posts: 107 Member
Thoughts and tips? I'm quite new to it! I'm training hard, but finding nutrition trickier!
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Replies
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trickier how?0
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Same way as a man. Eat in a surplus and lift heavy things.6
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I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)3 -
I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
so your coach told you to recomp?0 -
TavistockToad wrote: »I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
so your coach told you to recomp?
Yeah, I find it more effective than bulking.0 -
TavistockToad wrote: »I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
so your coach told you to recomp?
Yeah, I find it more effective than bulking.
great, whatever works.1 -
TavistockToad wrote: »I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
so your coach told you to recomp?
Yeah, I find it more effective than bulking.
The rate of muscle growth isn't faster in a recomp than a bulk. Bulks are the most optimal setting due to an energy surplus, which is different than being the most optimal for you. Glad it's working and it's a great solution for those who are afraid of fat gains or have other activities that require them to be lean.2 -
Thoughts and tips? I'm quite new to it! I'm training hard, but finding nutrition trickier!
If you are ok with fat growth to achieve muscle growth, you can bulk by eating in a slight surplus and following a good progressive overload lifting program. If you are afraid or your nutrition is not good, try to set your calories at maintenance and follow a good progressive overload program. If you can't dial in your diet, than you will screw up results on both plans. But eating at maintenance or trying to, gives you less opportunity to just get fat.1 -
TavistockToad wrote: »I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
so your coach told you to recomp?
Yeah, I find it more effective than bulking.
The rate of muscle growth isn't faster in a recomp than a bulk. Bulks are the most optimal setting due to an energy surplus, which is different than being the most optimal for you. Glad it's working and it's a great solution for those who are afraid of fat gains or have other activities that require them to be lean.
That's why I said: "I find it more effective" not "It's more effective"
What works for me won't necessarily work for everyone as we're all different.0 -
Very general recommendations:
1) Train each body-part 2 to 3 times per week in total. There are a variety of ways to set this up, one example would be full body training done 3 times per week but that's not the only method.
2) Progressively increase your workload either by increasing the weight you lift, or the number of repetitions you do. In short, after weeks and months of training you should be getting stronger and/or doing more work.
3) Consume adequate calories and protein. If you want to MAXIMIZE rate of muscle gain you should be eating to gain weight. ~1-2lbs/month weight gain would be a good range to hit for females but I would probably not exceed 2/month. And so calories should be set at wherever they need to be for this to happen.
You CAN eat at maintenance and still make progress, it will just be slower in terms of the rate at which you can add muscle mass. The exchange being that you will not add body-fat.
Protein anywhere around 1.8 to 2.2g/kg BW is likely to be plenty.5 -
Thanks. And cause I don't have much clue, by tricky I meant trying to eat all that protein but not wanting to get chubs haha. Your responses are very helpful!0
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I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
I think for some females, especially just starting out.. recomp is a good approach especially if they are near or at their goal weight, not at their ideal BF% (but somewhat close) and want to grow a little and lose a little in different areas. In my case it would not have been enough, I was pretty lean (and under muscled) that recomp would not have been optimal for me, so it will definitely depend on your starting weight and body fat % and how much you want to grow.
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I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
I think for some females, especially just starting out.. recomp is a good approach especially if they are near or at their goal weight, not at their ideal BF% (but somewhat close) and want to grow a little and lose a little in different areas. In my case it would not have been enough, I was pretty lean (and under muscled) that recomp would not have been optimal for me, so it will definitely depend on your starting weight and body fat % and how much you want to grow.
I'd largely agree, especially if there is a fear of getting fat.
BTW OP, how much protein do you think you need? Most women I know, only need 100-120g while cutting, which is the most important time to have high amounts of protein (outside of satiety).0 -
I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
so basically you are recomping?
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TavistockToad wrote: »I found that Cod fish oil helped me... like crazy. I didn't have to eat in surplus but I tried that cause everyone kept saying you had to eat more than you burned to pack on muscles.
But most people will tell you to eat more than you burn. My coach is actually against that and says that if you're eating healthy you don't have to worry about calories or bulk/cut. The muscle will come if you just keep eating, work out and stick to healthy, clean food. (wish I had met my coach before I started a bulk lol)
so your coach told you to recomp?
Yeah, I find it more effective than bulking.
The rate of muscle growth isn't faster in a recomp than a bulk. Bulks are the most optimal setting due to an energy surplus, which is different than being the most optimal for you. Glad it's working and it's a great solution for those who are afraid of fat gains or have other activities that require them to be lean.
That's why I said: "I find it more effective" not "It's more effective"
What works for me won't necessarily work for everyone as we're all different.
not really.
we all have three choices..
cut
cut/bulk
recomp
the process is the same for everyone it just depends on what the goal is.1 -
Hi Yayabeaks what is your weight currently and goals for "gaining muscle" do u know your fat composition currently as well?
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