20 year old girl wanting to gain muscle, need advice!
Options
Replies
-
ScottJTyler wrote: »Starting to see a trend in MFP forums.
Q. I've got a question about hypertrophy training
A1. Do Stronglifts 5x5
A2. Yeah I agree with that guy or maybe do Wendler
A3. Why not do something other than strength training?
A4. 'NO YOU'RE WRONG 5x5 IS THE BEST FOR EVERYTHING'
Any other suggestion or criticism of beginner programs gets shot down by regulars.
You're all very, very established on these forums and have spouted the same stuff for so long you don't want someone coming in and telling you that something else could be better. Fine, good luck to you. You've chased me out.
Please point out where other program suggestions were "shot down". If anyone was doing any "shooting down" it was you.
And honestly, I don't even think you know what you were saying. Everything you started in on and tried to provide evidence for ended up actually working against you.
It's not that no one is open to ideas, but they for sure will question it and research into it.
If anyone is being close-minded, it really is you. You refuse to accept that maybe, just maybe, you have it completely wrong or/and don't actually understand what you are trying to pass off.
0 -
Wait...is that... a regular shooting something down?
You also did not actually recommend a program...just spreading what she is doing...no note or suggestions re progression of specificity ..just..coz volume apparently trumps errything, and muscle gains are only limited to the volume you can get in...errr..but frequency too.
True I should have thought up and written down a whole progression plan. Mesocycles, deloads, the lot. Then I could go round and help her re rack the weights, cook her meals, etc.
I'm giving simple advice on a forum. That advice is: more frequency.
Waiting for stock reply "LOL, you're wrong!"-3 -
ScottJTyler wrote: »Wait...is that... a regular shooting something down?
You also did not actually recommend a program...just spreading what she is doing...no note or suggestions re progression of specificity ..just..coz volume apparently trumps errything, and muscle gains are only limited to the volume you can get in...errr..but frequency too.
True I should have thought up and written down a whole progression plan. Mesocycles, deloads, the lot. Then I could go round and help her re rack the weights, cook her meals, etc.
I'm giving simple advice on a forum. That advice is: more frequency.
Waiting for stock reply "LOL, you're wrong!"
lol - you are funny.
Also...not sure you are using that term in the right context. Not applying something in the correct context...I sense a theme...
So, you gave her a fantastic advice of ignore a well established beginner program that has progressive overload built in (there's your increase in volume) that has you lifting 3 x a week (there's your frequency) and had recommendations re deload etc, and gave her the stellar advice of 'do it more frequently'.
You see...there is a reason these programs are recommended. Because people do not want/have time to write them for them. You should get that - as you do not want to and are rather bitchy about the fact you do not want to. Even if you do not want to - there are a bunch of split routines that could be recommended if you were bothered.
-1 -
Oh, and hugs and kisses for the flag. Muuuuuuuaaaahhhh!!!-1
-
ScottJTyler wrote: »Wait...is that... a regular shooting something down?
You also did not actually recommend a program...just spreading what she is doing...no note or suggestions re progression of specificity ..just..coz volume apparently trumps errything, and muscle gains are only limited to the volume you can get in...errr..but frequency too.
True I should have thought up and written down a whole progression plan. Mesocycles, deloads, the lot. Then I could go round and help her re rack the weights, cook her meals, etc.
I'm giving simple advice on a forum. That advice is: more frequency.
Waiting for stock reply "LOL, you're wrong!"
From this discussion, it's become obvious that you really don't understand what you are advising.
-1 -
More flags in here than an Independence Day parade...-1
-
The flag system, once again abused. Is there really a point to it?
0 -
-
The flag system, once again abused. Is there really a point to it?
I know!
The rules state:
"Abuse: Use this flag to report extreme abuse of our guidelines; such as posting of pornographic images or hate speech......Items marked for abuse should be both severe and urgent"
Some people must have a really funny definition of severe hate speech. Or maybe its porn...
0 -
ScottJTyler wrote: »Wait...is that... a regular shooting something down?
You also did not actually recommend a program...just spreading what she is doing...no note or suggestions re progression of specificity ..just..coz volume apparently trumps errything, and muscle gains are only limited to the volume you can get in...errr..but frequency too.
True I should have thought up and written down a whole progression plan. Mesocycles, deloads, the lot. Then I could go round and help her re rack the weights, cook her meals, etc.
I'm giving simple advice on a forum. That advice is: more frequency.
Waiting for stock reply "LOL, you're wrong!"
Much flaming going on0 -
0 -
-
JeffseekingV wrote: »BusyRaeNOTBusty wrote: »I agree that Stronglifts and Starting Strength are not hypertrophy programs. They are great, don't get me wrong, but for a 104 pound girl who wants to add mass it's going to be really hard to do so. Stronglifts might work for adding mass for a 20 year old dude eating 4000 calories a day, but not for a woman. She needs every extra advantage she can get, and that would be a hypertrophy specific program. When I was bulking I did an upper/lower body split, which I've read is slightly better than body part splits (which are really only needed by the very advanced). And an upper/lower split allows you to lift more than 3 times a week (which you are limited to with a full body), which is again advantages for gaining (I think). I don't know of a specific published program though. Let me see what I can find.
Interested in what you come up with
I know there are others but this was easiest to fine and is similar to what I did.
http://forums.lylemcdonald.com/showthread.php?t=1696
I'm no expert though.0 -
For anyone actually interested, this is a pretty good article regarding 'optimal' rep ranges.
http://www.aworkoutroutine.com/optimal-workout-volume/
"In the most simple and basic of terms, the optimal volume range for most people is:
For each bigger muscle group: about 60-120 total reps PER WEEK.
For each smaller muscle group: about 30-60 total reps PER WEEK."
Also note:
"If you are a beginner with ANY goal (building muscle, increasing strength, losing fat, etc.), then you will do best staying in the lowest end of the volume range."
It does not cite anything but is in line with Lyle McDonald's recommendations of:
Large muscle groups: 40-60 reps
Small muscle groups: 20-30
For a 2 x a week routine - so total reps per week = 80 - 120 for large muscle groups and 40 - 60 for small a week.
He also references cross-over. For example, if you get the 120 reps for bench, you do not need to do 60 reps for delts - you already have worked them to a large degree by benching.
So this is not a total appeal to authority, I will try to dig around to find his write up on it.
0 -
Link to Lyle's commentary noted above.
http://www.bodyrecomposition.com/training/categories-of-weight-training-part-4.html/
0 -
Man- Look what I missed out living in dance land for the last few days. This was fun. darnit.0
-
ScottJTyler wrote: »Wait...is that... a regular shooting something down?
You also did not actually recommend a program...just spreading what she is doing...no note or suggestions re progression of specificity ..just..coz volume apparently trumps errything, and muscle gains are only limited to the volume you can get in...errr..but frequency too.
True I should have thought up and written down a whole progression plan. Mesocycles, deloads, the lot. Then I could go round and help her re rack the weights, cook her meals, etc.
I'm giving simple advice on a forum. That advice is: more frequency.
Waiting for stock reply "LOL, you're wrong!"
So... you state that volume is king, but you recommend increasing frequency through splitting up the current routine? Did I miss something? Wouldn't volume be held constant then?0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.6K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 393 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.3K MyFitnessPal Information
- 23 News and Announcements
- 938 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions