20 year old girl wanting to gain muscle, need advice!
Replies
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Alright, I'm going to lay this out and make it extremely basic. A lot of the stuff being said in this thread is mind numbing. You don't really need to increase your protein intake as nothing really changes after .82g/lb. 1g/lb is basically just a safety net everybody follows because some dude said it. Falling below or going above really isn't a big deal as long as you're not halving it.
Next, please don't follow percentages for macros. You can pretty much hit your protein and then fill with the rest. Don't starve yourself of fat, it's silly. Increase your calories by 200ish and assess over a 2-3 week period. Remember, there are plenty of reasons your weight may not be changing. For the sake of consistency, try to weigh yourself under the same circumstances on the same day (every Wednesday when you've woken up and used the washroom). If you're extremely active, then 2000 is nothing. I knew a girl who would maintain on 2500 (she's a Nurse).
Quick question, do you WEIGH everything you eat? You could be missing out on a significant amount of calories. Counting is a tedious, tedious task. Weigh everything and only then can you be sure of how much you're consuming.
As for the routine, I'm assuming you're a novice? I wouldn't suggest a split. Do a beginner's routine (like a few people have suggested). I'm quite fond of 5/3/1 and my S/O progressed on it very well. If you're hurting for time, there's a 3-day 5/3/1 program. 5x5 is also a solid program. Lyle McDonald's General Bulking Routine is also a good routine. With 5/3/1 you need to keep in mind that you add the accessory work yourself. You don't have to have a set plan every day. Sometimes it's better to back off if you're not feeling your best. Auto-regulation is huge when it comes to lifting.
Not sure what this argument about volume is about (not about to read 4 pages of this nonsense). Volume = Hypertrophy. I'm not going to go hardcore into it because I really don't see the point. You can make some serious gains (size) on 5 reppers if you just get some volume in. With that said, going overboard and doing 500000000000000 reps per week on each muscle group is pointless.
TL;DR: Moderation.
P.S. I laughed when someone said DLs don't work the upper-back. Someone clearly isn't locking out.
EDIT: Did I just read 75 reps isn't enough? Wat
EDIT 2: Sara pretty much nailed the volume thing on page 5.0 -
Relentless_0ne wrote: »JeffseekingV wrote: »jaimesparkman wrote: »
what muscle group am I missing?rainbowbow wrote: »Two things:
One, eat more. Obviously you're eating at maintenance or you'd be gaining. Try to up the calls by 200/week until you start gaining at an appropriate level.
Two, I'd look into a better lifting plan. By reading the description it looks like you're missing out on whole muscle groups? This isn't the time to wing it though, finding a balanced lifting plan is important because it's really easy to forget certain muscles (especially ones we can't see).
What day do you do back?
Technically dead work the back but yes, she doesn't seem to dedicate a specific day to other back exercises besides deads.JeffseekingV wrote: »jaimesparkman wrote: »
what muscle group am I missing?rainbowbow wrote: »Two things:
One, eat more. Obviously you're eating at maintenance or you'd be gaining. Try to up the calls by 200/week until you start gaining at an appropriate level.
Two, I'd look into a better lifting plan. By reading the description it looks like you're missing out on whole muscle groups? This isn't the time to wing it though, finding a balanced lifting plan is important because it's really easy to forget certain muscles (especially ones we can't see).
What day do you do back?
Technically dead work the back but yes, she doesn't seem to dedicate a specific day to other back exercises besides deads.
Yeah, but deads are only lower back. I'm thinking middle back and lats, specifically. I don't see a day that would incorporate either unless she does rows as a pull on chest day and pull ups a pull on shoulders.
No, the specific primary muscles used in a deadlift are the erector spinae, gluteus maximus, quadriceps, hamstring complex and adductors. The secondary or stabilizing muscles used are the trapezius, rhomboids, flexors, extensors, serratus anterior, rectus abdominus, transverse abdominus, gluteus medius/minimus, soleus and the gastrocnemius.
Technically.
good job confirming that the OP needs more back work.
Jeez...no kidding...way to take what I said in a very general sense and twist it.0 -
Perpalicious wrote: »Alright, I'm going to lay this out and make it extremely basic. A lot of the stuff being said in this thread is mind numbing. You don't really need to increase your protein intake as nothing really changes after .82g/lb. 1g/lb is basically just a safety net everybody follows because some dude said it. Falling below or going above really isn't a big deal as long as you're not halving it.
Next, please don't follow percentages for macros. You can pretty much hit your protein and then fill with the rest. Don't starve yourself of fat, it's silly. Increase your calories by 200ish and assess over a 2-3 week period. Remember, there are plenty of reasons your weight may not be changing. For the sake of consistency, try to weigh yourself under the same circumstances on the same day (every Wednesday when you've woken up and used the washroom). If you're extremely active, then 2000 is nothing. I knew a girl who would maintain on 2500 (she's a Nurse).
Quick question, do you WEIGH everything you eat? You could be missing out on a significant amount of calories. Counting is a tedious, tedious task. Weigh everything and only then can you be sure of how much you're consuming.
As for the routine, I'm assuming you're a novice? I wouldn't suggest a split. Do a beginner's routine (like a few people have suggested). I'm quite fond of 5/3/1 and my S/O progressed on it very well. If you're hurting for time, there's a 3-day 5/3/1 program. 5x5 is also a solid program. Lyle McDonald's General Bulking Routine is also a good routine. With 5/3/1 you need to keep in mind that you add the accessory work yourself. You don't have to have a set plan every day. Sometimes it's better to back off if you're not feeling your best. Auto-regulation is huge when it comes to lifting.
Not sure what this argument about volume is about (not about to read 4 pages of this nonsense). Volume = Hypertrophy. I'm not going to go hardcore into it because I really don't see the point. You can make some serious gains (size) on 5 reppers if you just get some volume in. With that said, going overboard and doing 500000000000000 reps per week on each muscle group is pointless.
TL;DR: Moderation.
P.S. I laughed when someone said DLs don't work the upper-back. Someone clearly isn't locking out.
My point was that DLs to not PRIMARILY work the upper back (or quads, glutes, hamstrings, whatever)--that the OP was seriously lacking in OTHER back work. Please read the entire thread and any quotes before responding. Thanks!
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My point was that DLs to not PRIMARILY work the upper back (or quads, glutes, hamstrings, whatever)--that the OP was seriously lacking in OTHER back work. Please read the entire thread and any quotes before responding. Thanks!
I'm clearly misunderstanding what you're saying, so I'll say it again: the upper-back is most-definitely a primary mover. You can check EMGs. Your post lacked depth, you simply said it doesn't work the upper-back and that she needs to do more. The same could be said about her erectors.
Here's a quick EMG (scroll down for the charts):
http://www.strengthandconditioningresearch.com/2012/12/03/muscle-activation-in-deadlifts/0 -
I can assure you that the first two pages were more than enough to send me packing from these forums once more.What's going on in here??? I stepped away for an hour and come back to the United Nations!!!!
You're right, I should go through three more pages filled with comments such as the above or people spewing their lack of knowledge on the subject. Why would I ever subdue myself to that kind of torture? This thread went from "Why am I not making gains?" To "NOT ENUFF BAK WERK!" Why not suggest routines that fulfill her needs rather than tell her she needs more back work?
Btw, sometimes it's easier when everything is consolidated into one post (hey, that's what my post is!).
Let's go back to talking about flags, though.
EDIT: Went through the rest. Confirmed that it was a waste of time. dbmata seems to be the king of one-liners. Very productive.0 -
Perpalicious wrote: »My point was that DLs to not PRIMARILY work the upper back (or quads, glutes, hamstrings, whatever)--that the OP was seriously lacking in OTHER back work. Please read the entire thread and any quotes before responding. Thanks!
I'm clearly misunderstanding what you're saying, so I'll say it again: the upper-back is most-definitely a primary mover. You can check EMGs. Your post lacked depth, you simply said it doesn't work the upper-back and that she needs to do more. The same could be said about her erectors.
Here's a quick EMG (scroll down for the charts):
http://www.strengthandconditioningresearch.com/2012/12/03/muscle-activation-in-deadlifts/
The comparison of belt v no belt is interesting.
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Oh man, it must be nice being so perfect.Perpalicious wrote: »You're right, I should go through three more pages filled with comments such as the above or people spewing their lack of knowledge on the subject. Why would I ever subdue myself to that kind of torture? This thread went from "Why am I not making gains?" To "NOT ENUFF BAK WERK!" Why not suggest routines that fulfill her needs rather than tell her she needs more back work?
Is the weather different up there on your pedestal?
Read the thread, and then try to come up with an informed concept. Googling muscles used in an exercise is neither informed in this context, or a valuable contribution.
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Oh yes thank god you're here faceless member, to teach us all since we obviously know nothing.
So you promise you're packing and going?
TIL: Pictures = knowledge
Keep on digging.
You're really going to deny that people in this thread know very little? Sara is probably the only one to give any solid advice.
Your posts are either useless one-liners, or they're directed at insulting people. I've clearly insulted you in some way, my apologies.
[quote="dbmata;Oh man, it must be nice being so perfect.
Is the weather different up there on your pedestal?
Read the thread, and then try to come up with an informed concept. Googling muscles used in an exercise is neither informed in this context, or a valuable contribution.
[/quote]
Re-read my posts, they're filled with edits.
Are you attempting to state that an EMG means nothing? I really am learning a lot from these forums. It's as if BB.com's Misc came here and declared themselves the superpower.
Also, you realize that Google is a search-engine, correct? You search for articles. I guess if you can Google it that it has no merit. Rest in peace, research.
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FWIW - deads work upper back (ever get sore lats after a heavy session?). However, lifts that hit more upper back muscles more directly (rhomboids, rear delts , etc) would be a good add (e.g. rows).0
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Perpalicious wrote: »Oh yes thank god you're here faceless member, to teach us all since we obviously know nothing.
So you promise you're packing and going?
TIL: Pictures = knowledge
Keep on digging.
You're really going to deny that people in this thread know very little? Sara is probably the only one to give any solid advice.
Your posts are either useless one-liners, or they're directed at insulting people. I've clearly insulted you in some way, my apologies.
Not even worth it to address some that just answer a post with a question.0 -
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Perpalicious wrote: »
P.S. I laughed when someone said DLs don't work the upper-back. Someone clearly isn't locking out.
.
I don't think at any point anyone said they DON"T work upper back- I think we have confirmed DL's DO qualify as back work.
But it's not enough.
Seems to be a number of women who have solid 200 plus DL's and can't do pull ups.0 -
Perpalicious wrote: »
P.S. I laughed when someone said DLs don't work the upper-back. Someone clearly isn't locking out.
.
I don't think at any point anyone said they DON"T work upper back- I think we have confirmed DL's DO qualify as back work.
But it's not enough.
Seems to be a number of women who have solid 200 plus DL's and can't do pull ups.
That's basically what I summarized before. Thanks. When I get to the upper limits of my deads, my entire back is worked. But I still do other back specific exercises0 -
JeffseekingV wrote: »Perpalicious wrote: »
P.S. I laughed when someone said DLs don't work the upper-back. Someone clearly isn't locking out.
.
I don't think at any point anyone said they DON"T work upper back- I think we have confirmed DL's DO qualify as back work.
But it's not enough.
Seems to be a number of women who have solid 200 plus DL's and can't do pull ups.
That's basically what I summarized before. Thanks. When I get to the upper limits of my deads, my entire back is worked. But I still do other back specific exercises
Indeedey.
What's interesting to me- and I didn't realize this till a few years ago- how many people put DL on back day. Because when I'm doing splits- and for the longest time this is just the way it was for me- I had 2 leg days- one was squat heavy- one was DL heavy.
Then a chest arms day and then a back and shoulders day. I never even considered putting DL on back day- to much back work to do to burn out with deads first- deads were their own "day" with a few lower glute and hammy accessories.0 -
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When I split deads off of my normal leg day, I put them onto their own day and just put some other odd accessory work like triceps on that day. Basically their own day0
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Relentless_0ne wrote: »JeffseekingV wrote: »jaimesparkman wrote: »
what muscle group am I missing?rainbowbow wrote: »Two things:
One, eat more. Obviously you're eating at maintenance or you'd be gaining. Try to up the calls by 200/week until you start gaining at an appropriate level.
Two, I'd look into a better lifting plan. By reading the description it looks like you're missing out on whole muscle groups? This isn't the time to wing it though, finding a balanced lifting plan is important because it's really easy to forget certain muscles (especially ones we can't see).
What day do you do back?
Technically dead work the back but yes, she doesn't seem to dedicate a specific day to other back exercises besides deads.JeffseekingV wrote: »jaimesparkman wrote: »
what muscle group am I missing?rainbowbow wrote: »Two things:
One, eat more. Obviously you're eating at maintenance or you'd be gaining. Try to up the calls by 200/week until you start gaining at an appropriate level.
Two, I'd look into a better lifting plan. By reading the description it looks like you're missing out on whole muscle groups? This isn't the time to wing it though, finding a balanced lifting plan is important because it's really easy to forget certain muscles (especially ones we can't see).
What day do you do back?
Technically dead work the back but yes, she doesn't seem to dedicate a specific day to other back exercises besides deads.
Yeah, but deads are only lower back. I'm thinking middle back and lats, specifically. I don't see a day that would incorporate either unless she does rows as a pull on chest day and pull ups a pull on shoulders.
No, the specific primary muscles used in a deadlift are the erector spinae, gluteus maximus, quadriceps, hamstring complex and adductors. The secondary or stabilizing muscles used are the trapezius, rhomboids, flexors, extensors, serratus anterior, rectus abdominus, transverse abdominus, gluteus medius/minimus, soleus and the gastrocnemius.
Technically.
good job confirming that the OP needs more back work.
I legit lol'd at this :laugh:
-1 -
How did you come to the conclusion that the things being said are mind numbing if you admitted you didn't even read the thread at all?Perpalicious wrote: »Alright, I'm going to lay this out and make it extremely basic. A lot of the stuff being said in this thread is mind numbing. You don't really need to increase your protein intake as nothing really changes after .82g/lb. 1g/lb is basically just a safety net everybody follows because some dude said it. Falling below or going above really isn't a big deal as long as you're not halving it.
Next, please don't follow percentages for macros. You can pretty much hit your protein and then fill with the rest. Don't starve yourself of fat, it's silly. Increase your calories by 200ish and assess over a 2-3 week period. Remember, there are plenty of reasons your weight may not be changing. For the sake of consistency, try to weigh yourself under the same circumstances on the same day (every Wednesday when you've woken up and used the washroom). If you're extremely active, then 2000 is nothing. I knew a girl who would maintain on 2500 (she's a Nurse).
Quick question, do you WEIGH everything you eat? You could be missing out on a significant amount of calories. Counting is a tedious, tedious task. Weigh everything and only then can you be sure of how much you're consuming.
As for the routine, I'm assuming you're a novice? I wouldn't suggest a split. Do a beginner's routine (like a few people have suggested). I'm quite fond of 5/3/1 and my S/O progressed on it very well. If you're hurting for time, there's a 3-day 5/3/1 program. 5x5 is also a solid program. Lyle McDonald's General Bulking Routine is also a good routine. With 5/3/1 you need to keep in mind that you add the accessory work yourself. You don't have to have a set plan every day. Sometimes it's better to back off if you're not feeling your best. Auto-regulation is huge when it comes to lifting.
Not sure what this argument about volume is about (not about to read 4 pages of this nonsense). Volume = Hypertrophy. I'm not going to go hardcore into it because I really don't see the point. You can make some serious gains (size) on 5 reppers if you just get some volume in. With that said, going overboard and doing 500000000000000 reps per week on each muscle group is pointless.
TL;DR: Moderation.
P.S. I laughed when someone said DLs don't work the upper-back. Someone clearly isn't locking out.
EDIT: Did I just read 75 reps isn't enough? Wat
You think none of what you said has already been said?
I believe I recommended 5/3/1 but I guess unless it's this person recommending it, or Sara, it's just not worth it.
Except Sara's explanations took up a good chunk of the pages he's calling mind numbing and not worth it...so...
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PikaKnight wrote: »Relentless_0ne wrote: »JeffseekingV wrote: »jaimesparkman wrote: »
what muscle group am I missing?rainbowbow wrote: »Two things:
One, eat more. Obviously you're eating at maintenance or you'd be gaining. Try to up the calls by 200/week until you start gaining at an appropriate level.
Two, I'd look into a better lifting plan. By reading the description it looks like you're missing out on whole muscle groups? This isn't the time to wing it though, finding a balanced lifting plan is important because it's really easy to forget certain muscles (especially ones we can't see).
What day do you do back?
Technically dead work the back but yes, she doesn't seem to dedicate a specific day to other back exercises besides deads.JeffseekingV wrote: »jaimesparkman wrote: »
what muscle group am I missing?rainbowbow wrote: »Two things:
One, eat more. Obviously you're eating at maintenance or you'd be gaining. Try to up the calls by 200/week until you start gaining at an appropriate level.
Two, I'd look into a better lifting plan. By reading the description it looks like you're missing out on whole muscle groups? This isn't the time to wing it though, finding a balanced lifting plan is important because it's really easy to forget certain muscles (especially ones we can't see).
What day do you do back?
Technically dead work the back but yes, she doesn't seem to dedicate a specific day to other back exercises besides deads.
Yeah, but deads are only lower back. I'm thinking middle back and lats, specifically. I don't see a day that would incorporate either unless she does rows as a pull on chest day and pull ups a pull on shoulders.
No, the specific primary muscles used in a deadlift are the erector spinae, gluteus maximus, quadriceps, hamstring complex and adductors. The secondary or stabilizing muscles used are the trapezius, rhomboids, flexors, extensors, serratus anterior, rectus abdominus, transverse abdominus, gluteus medius/minimus, soleus and the gastrocnemius.
Technically.
good job confirming that the OP needs more back work.
I legit lol'd at this :laugh:
it's been that kind of day LOL rainy here- so the needs for the lulz is strong.0 -
JeffseekingV wrote: »When I split deads off of my normal leg day, I put them onto their own day and just put some other odd accessory work like triceps on that day. Basically their own day
I'll basically roll with that. I'll hit some light squats for warmups, break out the trap bar to warm up a little more, and then load the barbell to deadlift, or pin pull, etc. Then I finish out with some accessory for glutes, hams, maybe some core if i'm not totally dead.
If I did deads when I do my upper body stuff, I'd never get any upper body work of value done. I'd be too tired.0 -
I did pull ups and Deads as a super set once when I was training with someone else.
L.O.L.
talk about effective burn out.0 -
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BusyRaeNOTBusty wrote: »
That spreadsheet makes AllPro make waaaaay more sense.
I looked it before and was kind of confused with the progression and every.
I went with ICF 5x5 instead
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Easy fix. Do all sets at "max" weight, eg: failure on last rep of each set.
Monday: 10 sets of 5 squats
Tuesday: 10 sets of 5 barbell rows
Wednesday: 10 sets of 5 bench press
Thursday: 10 sets of 5 deadlifts
Friday: 10 sets of 5 shoulder press
Eat 2 lbs of raw beef and 12 raw eggs every morning.
Have a 1/2 cup of olive oil before bed.
Don't forget the testosterone propionate injections.
Yes. I'm kidding.
Seriously, some good advice here - powerlifting, eat more, etc. Realize that it's tough for women to build muscle since most don't produce much testosterone.0
This discussion has been closed.
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