Females building muscle
Replies
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arditarose wrote: »Springfield1970 wrote: »arditarose wrote: »singingflutelady wrote: »arditarose wrote: »singingflutelady wrote: »I look ft
Are you trying to tell us you look fit? lol. Back looks good.
@arditarose No dumb autocorrect. I meant to say I lift! Lol
bahaha now it's quoted and on the internet forever.
I still don't understand why my computer won't let me type "glute" without autocorrecting to "flute" every single time. I really type the word GLUTE a lot.
Best person to ask is The Singing GLUTE lady!
that is a WHOLE other topic of discussion....
broccoli makes me the singing glute lady to though
#nojudgements
Not judging. #sameissue
#singingglutesforlife
#datveggain0 -
AlisonH729 wrote: »So, I had wanted to run a bulk, but my BF% really wasn't as low as is recommended. But my holiday eating just never really ended after Thanksgiving, so I've been eating over maintenance (some days more than others) and lifting heavy (for me) 3 days a week, for about 3 months. I've gained maybe 5 lbs? Our scale also bit the big one sometime around Thanksgiving so I figured if I was going to gain, gain while I couldn't look at my weight daily. We got a new one but I'm not sure where exactly I started.
Anyway, I'd like to tighten my diet back up, since it's that time o' year. And we have a 5k in May so I'd like to incorporate some more cardio into my routine in preparation.
I do upper body once a week (Wed) and since it's a pretty basic push-pull routine it doesn't take that long, about 30 min, and I usually try to do a little cardio after. I do legs twice a week (Mon & Fri) and that takes longer, about an hour.
I don't know how to (or even if I should) take the workout I do twice a week, and just run it once broken up over two days (followed by cardio).
Right now its:
Squats
Lunges
Leg presses on the sled (sometimes I skip these if I'm short on time)
Leg curls
Cable kickbacks (second on the chopping block if I'm in a hurry)
Stiff-leg deads
Hip Thrusts
Any thoughts?
First, do you actually literally do this same workout twice per week? Same sets/reps/etc?
Second, are you trying to decrease the amount of days you lift? Sorry I got confused.0 -
arditarose wrote: »Springfield1970 wrote: »arditarose wrote: »singingflutelady wrote: »arditarose wrote: »singingflutelady wrote: »I look ft
Are you trying to tell us you look fit? lol. Back looks good.
@arditarose No dumb autocorrect. I meant to say I lift! Lol
bahaha now it's quoted and on the internet forever.
I still don't understand why my computer won't let me type "glute" without autocorrecting to "flute" every single time. I really type the word GLUTE a lot.
Best person to ask is The Singing GLUTE lady!
that is a WHOLE other topic of discussion....
broccoli makes me the singing glute lady to though
#nojudgements
Not judging. #sameissue
#singingglutesforlife
#datveggain
It's gotten so bad I think I need to change my diet up a bit. Or take some Beano.
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arditarose wrote: »arditarose wrote: »Springfield1970 wrote: »arditarose wrote: »singingflutelady wrote: »arditarose wrote: »singingflutelady wrote: »I look ft
Are you trying to tell us you look fit? lol. Back looks good.
@arditarose No dumb autocorrect. I meant to say I lift! Lol
bahaha now it's quoted and on the internet forever.
I still don't understand why my computer won't let me type "glute" without autocorrecting to "flute" every single time. I really type the word GLUTE a lot.
Best person to ask is The Singing GLUTE lady!
that is a WHOLE other topic of discussion....
broccoli makes me the singing glute lady to though
#nojudgements
Not judging. #sameissue
#singingglutesforlife
#datveggain
It's gotten so bad I think I need to change my diet up a bit. Or take some Beano.
I can't eat broccoli on date night- given we are long distance- I just eat them when I'm alone- when he's here I skip them but- yeah I'll fart myself out of my own room.
Same for salsa- no idea why salsa does it to me but god I'm rank. it's terrible. But I love them both SO much- I refuse to give them up.0 -
arditarose wrote: »arditarose wrote: »Springfield1970 wrote: »arditarose wrote: »singingflutelady wrote: »arditarose wrote: »singingflutelady wrote: »I look ft
Are you trying to tell us you look fit? lol. Back looks good.
@arditarose No dumb autocorrect. I meant to say I lift! Lol
bahaha now it's quoted and on the internet forever.
I still don't understand why my computer won't let me type "glute" without autocorrecting to "flute" every single time. I really type the word GLUTE a lot.
Best person to ask is The Singing GLUTE lady!
that is a WHOLE other topic of discussion....
broccoli makes me the singing glute lady to though
#nojudgements
Not judging. #sameissue
#singingglutesforlife
#datveggain
It's gotten so bad I think I need to change my diet up a bit. Or take some Beano.
I can't eat broccoli on date night- given we are long distance- I just eat them when I'm alone- when he's here I skip them but- yeah I'll fart myself out of my own room.
Same for salsa- no idea why salsa does it to me but god I'm rank. it's terrible. But I love them both SO much- I refuse to give them up.
I recently overdid it with broccoli so I don't have it anymore but I'm still struggling. I've been using quite a bit of protein powder lately and my fiber count is always through the roof. Definitely uncomfortable on date night.0 -
Oh, while I'm here.....Anyone want to talk deload? I have been going hard for months and months without one. Now I'm not feeling well and have exactly one month left of my bulk so I think it'd be a perfect time to do it. Firstly I struggle with it because of my ego, and second I'm like...what to do? Just go in and lift 50% of my max on compound lifts for the same reps/sets I typically do (though that changes weekly for me)...and what about assistance work? I just feel so dumb rowing like 20lb DB's or bicep curling 10lbs.
What do you guys do?0 -
Um, usually. Crap is that bad? I try to add in extra sets if the gym isn't busy and I have time. I've been focusing on consistently increasing weight.arditarose wrote: »
First, do you actually literally do this same workout twice per week? Same sets/reps/etc?
Not the days, just the volume I guess. I'd still lift 3 days a week. But I want to incorporate more cardio- a) so I can run that 5k and not look like a chump & b) because I've gotten squishy and oversized sweater season is almost over, but I can't regularly fit much cardio in on this schedule.Second, are you trying to decrease the amount of days you lift? Sorry I got confused.
So I don't know if I should split the equivalent of one leg workout over two days. Or keep one leg day, and devote a full 'day' to cardio.
And since I wouldn't call what I've been doing now a bulk, I don't really consider this a cut, but I'd be back in a slight deficit.
PS: Onions. It's onions for me. Room clearing.0 -
AlisonH729 wrote: »
Um, usually. Crap is that bad? I try to add in extra sets if the gym isn't busy and I have time. I've been focusing on consistently increasing weight.arditarose wrote: »
First, do you actually literally do this same workout twice per week? Same sets/reps/etc?
Not the days, just the volume I guess. I'd still lift 3 days a week. But I want to incorporate more cardio- a) so I can run that 5k and not look like a chump & b) because I've gotten squishy and oversized sweater season is almost over, but I can't regularly fit much cardio in on this schedule.Second, are you trying to decrease the amount of days you lift? Sorry I got confused.
So I don't know if I should split the equivalent of one leg workout over two days. Or keep one leg day, and devote a full 'day' to cardio.
And since I wouldn't call what I've been doing now a bulk, I don't really consider this a cut, but I'd be back in a slight deficit.
PS: Onions. It's onions for me. Room clearing.
Maybe not bad, but probably not optimal. I'd personally at least vary it to have a power day and a hypertrophy day. Anyway...Why don't you run full body 3x per week instead? If you're going to cut now you'll definitely want to keep a bit of volume anyway to save the gains.0 -
I am getting back to lifting after an ankle injury
, add me if you like! 
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Assuming there are any gains. Debatable. But I guess we'll see.
We have a set of Bowflex adjustable dumbbells (and some other equipment) at home that I was using before I joined the gym. They were fine for arms but I got fed up because I couldn't really do lower body the way I wanted with them. (I couldn't lift enough, and you can only do so many goblet & split leg squats...) So that's when I joined the gym. I guess I felt like I was playing a little bit of catch up, hence the 2 days of legs to one day of arms. But now that I have, a full body is probably the way to go.0 -
arditarose wrote: »Oh, while I'm here.....Anyone want to talk deload? I have been going hard for months and months without one. Now I'm not feeling well and have exactly one month left of my bulk so I think it'd be a perfect time to do it. Firstly I struggle with it because of my ego, and second I'm like...what to do? Just go in and lift 50% of my max on compound lifts for the same reps/sets I typically do (though that changes weekly for me)...and what about assistance work? I just feel so dumb rowing like 20lb DB's or bicep curling 10lbs.
What do you guys do?
I don't really deload- I tell myself I do- but I don't. LOL_ for obvious reason.
What I really do is I run a full program- then I start over with Sheiko Beginner 2- I specifically like it because it's got more variety and more flexibility with weight. and it allows me to kind of "start" over and reset- so I do that 2 times a year usually.
I personally like switching at that point to something TOTALLY different- that way I don't feel like a complete pansy *kitten* for dropping all that weight down. LOL0 -
arditarose wrote: »CharlieBeansmomTracey wrote: »
so I put the text in bold print to ask,do you mean that you cant turn what fat you have into muscle? if that is what you meant,you cannot turn fat into muscle it doesnt work that way,you can build muscle underneath the fat but you wont see it until you lose the fat covering it.arditarose wrote: »I'm 21 5'3 and recently lost A LOT of weight putting me at 103 pounds
Before losing weight I was 121 lbs and lived a sedentary life
I have no
I have no clue where to even start/ what program to use
I want to gain muscle EVERYWHERE.
I've started 2 medicines that surpress my appetite and have been very sedentary for the pass 3 years due to severe depression but recently gotten help and am able to manage a workout regime
I would love your advice on exercises
I have back problems due to having such a long torso, which also makes my fat distribute on my thighs which I don't really mind I've just NEVER been able to turn it into muscle
Any advice would be helpful
But particularly what did you go through when you were starting from ground zero? I've been active my ENTIRE life but these past 3 years I've lost it all and saying that I've never had to re-start working out before. I've always just been In shape and continued over to different sports and regimes without a problem
No I'm very out of shape and don't know even how to restart
What are your back issues like? Are you going to be able to barbell squat, deadlift, over head press, row?
Where are you with calories/have you been tracking?
que?
she said:"I have back problems due to having such a long torso, which also makes my fat distribute on my thighs which I don't really mind I've just NEVER been able to turn it into muscle" which is why I asked if she meant that she was trying to turn the fat into muscle.
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Me0
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arditarose wrote: »Oh, while I'm here.....Anyone want to talk deload? I have been going hard for months and months without one. Now I'm not feeling well and have exactly one month left of my bulk so I think it'd be a perfect time to do it. Firstly I struggle with it because of my ego, and second I'm like...what to do? Just go in and lift 50% of my max on compound lifts for the same reps/sets I typically do (though that changes weekly for me)...and what about assistance work? I just feel so dumb rowing like 20lb DB's or bicep curling 10lbs.
What do you guys do?
I don't really deload- I tell myself I do- but I don't. LOL_ for obvious reason.
What I really do is I run a full program- then I start over with Sheiko Beginner 2- I specifically like it because it's got more variety and more flexibility with weight. and it allows me to kind of "start" over and reset- so I do that 2 times a year usually.
I personally like switching at that point to something TOTALLY different- that way I don't feel like a complete pansy *kitten* for dropping all that weight down. LOL
Yeah. I never do either. I've done it like...once. Ever. I decided to go through with it. Mentally it feels horrible lol. But I'm sick this week and feel weak anyway. I think it's...ok? My poor gains.0 -
arditarose wrote: »arditarose wrote: »Oh, while I'm here.....Anyone want to talk deload? I have been going hard for months and months without one. Now I'm not feeling well and have exactly one month left of my bulk so I think it'd be a perfect time to do it. Firstly I struggle with it because of my ego, and second I'm like...what to do? Just go in and lift 50% of my max on compound lifts for the same reps/sets I typically do (though that changes weekly for me)...and what about assistance work? I just feel so dumb rowing like 20lb DB's or bicep curling 10lbs.
What do you guys do?
I don't really deload- I tell myself I do- but I don't. LOL_ for obvious reason.
What I really do is I run a full program- then I start over with Sheiko Beginner 2- I specifically like it because it's got more variety and more flexibility with weight. and it allows me to kind of "start" over and reset- so I do that 2 times a year usually.
I personally like switching at that point to something TOTALLY different- that way I don't feel like a complete pansy *kitten* for dropping all that weight down. LOL
Yeah. I never do either. I've done it like...once. Ever. I decided to go through with it. Mentally it feels horrible lol. But I'm sick this week and feel weak anyway. I think it's...ok? My poor gains.
heh- well good luck- it's useful- I try to focus a LOT on technique- and I tend to do more reps- makes me feel like my time isnt' wasted.0 -
I really don't want to start my cut only 2 months into bulking but I feel uncomfortable :P only 5-7lbs up but I feel a hell of a lot more squishy than I should! I know I haven't gained that MUCH but I'm still stuck wearing leggings 24/7 cause jeans just don't fit
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skittlebitz wrote: »I really don't want to start my cut only 2 months into bulking but I feel uncomfortable :P only 5-7lbs up but I feel a hell of a lot more squishy than I should! I know I haven't gained that MUCH but I'm still stuck wearing leggings 24/7 cause jeans just don't fit
Don't quit yet. I felt bad two months in as well. Let me tell you, I was more squishy and crappy looking at two months in, than I was 3-4 months in. Fat gains started evening out, and I could actually start to see where the muscle gain was happening...as opposed to feeling like a water-logged blimp.
I'm having a hard time wanting to stick out my last month but man I think it will be worth it. You can friend me if you feel like checking on and need support. I have a few other women on my friends list bulking as well and we stay updated on my feed a bit.0 -
arditarose wrote: »Springfield1970 wrote: »arditarose wrote: »singingflutelady wrote: »arditarose wrote: »singingflutelady wrote: »I look ft
Are you trying to tell us you look fit? lol. Back looks good.
@arditarose No dumb autocorrect. I meant to say I lift! Lol
bahaha now it's quoted and on the internet forever.
I still don't understand why my computer won't let me type "glute" without autocorrecting to "flute" every single time. I really type the word GLUTE a lot.
Best person to ask is The Singing GLUTE lady!
that is a WHOLE other topic of discussion....
broccoli makes me the singing glute lady to though
#nojudgements
Not judging. #sameissue
#singingglutesforlife
#datveggain
Love you guys! I have Crohn's so my glutes sing a lot
*eta- my autocorrect changed glutes to flutes 0 -
Anyone else here have no gym access? I've gained all my muscle through high rep with dumbbells on my bedroom floor. Currently throwing 30lbs dumbbells around. I am now able to squat with two 30lbs dumbbells 50 times with extreme ease compared to last month. Feels good. Saving up for 40lbs dumbbells right now but I want my reps on the 30's to be higher before I purchase and start implementing them into my routine.
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Anyone else here have no gym access? I've gained all my muscle through high rep with dumbbells on my bedroom floor. Currently throwing 30lbs dumbbells around. I am now able to squat with two 30lbs dumbbells 50 times with extreme ease compared to last month. Feels good. Saving up for 40lbs dumbbells right now but I want my reps on the 30's to be higher before I purchase and start implementing them into my routine.
If you can do 50 reps with the 30's with ease then you are more than ready for 40's.0 -
FitGirl0123 wrote: »Anyone else here have no gym access? I've gained all my muscle through high rep with dumbbells on my bedroom floor. Currently throwing 30lbs dumbbells around. I am now able to squat with two 30lbs dumbbells 50 times with extreme ease compared to last month. Feels good. Saving up for 40lbs dumbbells right now but I want my reps on the 30's to be higher before I purchase and start implementing them into my routine.
If you can do 50 reps with the 30's with ease then you are more than ready for 40's.
Yay, now if only my wallet worked the same way! 
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Been back at the gym lifting for about a month now! Down to 178 and I'm losing on 1900 a day (only because I walk at least 8 miles every day I'm at work so it burns a lot!) Looking for more female lifting friends so add me 0
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arditarose wrote: »skittlebitz wrote: »I really don't want to start my cut only 2 months into bulking but I feel uncomfortable :P only 5-7lbs up but I feel a hell of a lot more squishy than I should! I know I haven't gained that MUCH but I'm still stuck wearing leggings 24/7 cause jeans just don't fit
Don't quit yet. I felt bad two months in as well. Let me tell you, I was more squishy and crappy looking at two months in, than I was 3-4 months in. Fat gains started evening out, and I could actually start to see where the muscle gain was happening...as opposed to feeling like a water-logged blimp.
I'm having a hard time wanting to stick out my last month but man I think it will be worth it. You can friend me if you feel like checking on and need support. I have a few other women on my friends list bulking as well and we stay updated on my feed a bit.
Oh thank goodness, I hope I turn out the same way! I'll keep pushing through and add you as a friend! Thanks! 0 -
Please add me. 0
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add me! I am also aiming to build muscle and lean out 0
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Me0
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sarahlifts wrote: »I've never bulked before. I have been in a deficit for a horrifying 3 years. It wasn't hard, its just not healthy to sit in a deficit that long. All the gains I have a noob gains. This past 12 months nothing has happened. I've decided to stop spinning my wheels and get into a bulk.
1 month into my bulk. I've slowly upped the calories. I am supposed to get in 2600 to bulk. I'm finally at 2400 but not reaching the caloric intake. WTF this is a lot of cals. My lifts are awesome. I'm energized. I really want my legs to grow. It is hard to fathom eating this amount of food. I will eat it.
I am hoping that after this bulk my body resets to a higher or faster metabolism. I was cutting at 1800 then 1600 then 1400. I hope to never ever ever see a day of 1400 again. I know eventually I will get used to all this food and cutting out 1200 of those cals seems nightmareish.
For now I'm working and will end my bulk May 1, 2016 and cut.
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I have recently lost about 80 lbs (currently at about 5'3" 124 lbs). I still have not reached my goal looks wise as I am trying to get a flat stomach. But I also want to bulk up, and build those legs and *kitten* up especially. I see some of you talking about cut/bulk cycles. I have been lifting for a couple months now(consistently anyways), but I am eating a deficit of calories (about 1300 at the moment). So if I want to bulk up, but also still lose fat should I be doing "cycles," will I still be able to build enough mass by doing that? Also if I did start bulking and increased my calorie intake, is that going to affect the progress i have already made fat loss wise. Because I am absolutely sick and tired of the pudge i got hanging off the bottom of my stomach, and it seems no amount of healthy eating + exercise is doing anything to help that. Any advice would be greatly appreciated! So cool to know that there are a lot of other females that lift!0
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I have recently lost about 80 lbs (currently at about 5'3" 124 lbs). I still have not reached my goal looks wise as I am trying to get a flat stomach. But I also want to bulk up, and build those legs and *kitten* up especially. I see some of you talking about cut/bulk cycles. I have been lifting for a couple months now(consistently anyways), but I am eating a deficit of calories (about 1300 at the moment). So if I want to bulk up, but also still lose fat should I be doing "cycles," will I still be able to build enough mass by doing that? Also if I did start bulking and increased my calorie intake, is that going to affect the progress i have already made fat loss wise. Because I am absolutely sick and tired of the pudge i got hanging off the bottom of my stomach, and it seems no amount of healthy eating + exercise is doing anything to help that. Any advice would be greatly appreciated! So cool to know that there are a lot of other females that lift!
I have/had similar stats as you. Continuing your deficit really depends on your current body fat %. I'm 5'4" and at 126-128 lbs I could lose no more. My body fat % was low enough to start a bulk. If your body fat % is above 20-22%, I would continue to lose fat-except not on an extreme deficit. Now is the time you really want to work on saving as much lean body mass (muscle) as you can, and it is better to have a moderate deficit of 250 calories below maintenance and continuing to lift heavy.
If you feel your body fat% is on the lower side, you can also bump your calories up to maintenance and continue lifting. This is called a body recomp. You can lose a little bit of fat, gain a little bit of muscle. It is slow, but it can be a good choice for a beginner.
If you run a bulk you will gain some fat-yes. But that's why we cut again. Gain muscle, and fat. Cut to lose the fat and reveal the muscle.
If you are comfortable you can post a picture and we can give you some advice on which approach to take. Front, side, back-unflexed.0 -
Let the farts be with you0
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