I want to build muscle
sexymom04
Posts: 263 Member
I'm looking for pointers to build muscle. I know you're all going to say lean muscle, but I'm looking to be more than just lean if that makes any sense. I'm planning on working at home and getting a home gym, so any input, advice would be greatly appreciated.
Thanks for the help
Thanks for the help
0
Replies
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I'd really suggest skipping the home gym, for now, and going to a gym that has everything you need if you want to get serious about building muscle. Especially if you're just getting into it. Make sure you'll stick with it prior to spending the major money on outfitting a home gym.0
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All muscle is lean muscle. Can you clarify what you mean?0
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Just so you know, building muscle is very hard for women. it takes a lot of testosterone which we are quite lacking in . you might be better off focusing on something more realistic, like building strength. unless you wanna go the juicing route.0
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I don't know what you mean by lean muscle but you need to be eating in a surplus and following a progressive strength training programme.0
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Just so you know, building muscle is very hard for women. it takes a lot of testosterone which we are quite lacking in . you might be better off focusing on something more realistic, like building strength. unless you wanna go the juicing route.
Ridiculous advice, ignore this OP0 -
You can build muscle, you will get strong. Go to a gym, stick to a programme and prove them all wrong!0
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drwilseyjr wrote: »I'd really suggest skipping the home gym, for now, and going to a gym that has everything you need if you want to get serious about building muscle. Especially if you're just getting into it. Make sure you'll stick with it prior to spending the major money on outfitting a home gym.
well I already have a treadmill, an elliptical, a stationary bike and a rowing machine, just looking for a home gym now.0 -
Just so you know, building muscle is very hard for women. it takes a lot of testosterone which we are quite lacking in . you might be better off focusing on something more realistic, like building strength. unless you wanna go the juicing route.
no thanks, I have no interest in juicing anything
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TavistockToad wrote: »I don't know what you mean by lean muscle but you need to be eating in a surplus and following a progressive strength training programme.
so eat more calories? And yeah I'm not going to be juicing anything 0 -
TavistockToad wrote: »
But dude, she's squatting in her profile. Gotta juice.0 -
sorry i was out of line, that wasn't very nice of me.0
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Just so you know, building muscle is very hard for women. it takes a lot of testosterone which we are quite lacking in . you might be better off focusing on something more realistic, like building strength. unless you wanna go the juicing route.
no thanks, I have no interest in juicing anything
That's not what they mean by juice....0 -
TavistockToad wrote: »Just so you know, building muscle is very hard for women. it takes a lot of testosterone which we are quite lacking in . you might be better off focusing on something more realistic, like building strength. unless you wanna go the juicing route.
no thanks, I have no interest in juicing anything
That's not what they mean by juice....
ok then what do they mean?0 -
TavistockToad wrote: »Just so you know, building muscle is very hard for women. it takes a lot of testosterone which we are quite lacking in . you might be better off focusing on something more realistic, like building strength. unless you wanna go the juicing route.
no thanks, I have no interest in juicing anything
That's not what they mean by juice....
ok then what do they mean?
Steroid use.
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I don't know what you mean by more than lean muscle. I'm a beginner lifter too, so can't advise you too much.
I am setting up a home gym though. I think there are a lot of reasons that working out at home is easier and more doable, so not sure why everyone thinks you need to join a gym. It's not all that expensive if you have space. I have a treadmill (free, was DH's parents' that they never used), a suspension system (TRX knock-off, $40 on amazon), resistance bands ($30 on Amazon), a bench (bought for $50 at Walmart 10 years ago), a yoga mat ($20 at Costco), barbell and weights (free, DH's from high school). My splurges were Powerblock dumbbells ($300) and a Power rack ($320). All in all, I have a pretty good set up for the price of a few months' gym membership.
People will tell you that when starting to lift, you should have a professionally designed program. Meaning don't just create your own if you don't know what you're doing. I'm going through the book "Strong" by Lou Schuler and Alwyn Cosgrove. Others you can do are Strong Lifts, Ice Cream Fitness, Strong Curves, I'm sure there are others.
And I workout so much more than I would if I had to actually go to a gym. Never have to wait for any equipment. And I can pause to hug my babies if I need to
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Get a set of hand weights. I use dumbbells everyday, at home and at the gym. There are a lot of things that you can do with them. You dont have to go heavy at first you can work on building your strength. I started with 8lbs and in three months am up to 20-25lb dumbbells depending on what exercise I do. I work closely with my trainer and get lots of good advice from a knit tight group of people and it has helped tremendously.
Another piece of home equipment that I got that was very inexpensive was suspension training equipment. There are alot of things that you can work on with that as well.
I have also started in-taking more protein and watching my macros a lot. You should consume a gram of protein per pound of your weight. If you weigh 125lbs then you should have 125grams of protein in your diet.
Whatever you decide to do like someone said earlier stick with it. Only you can make the difference for you.
Good luck!0 -
I have a Vectra home gym that mostly collects dust except for the cable part. Look at functional trainers or cable trainers over the fixed machines. Go for "free-range-of-movement".
The other equipment you might consider is Olympic barbell, weights, bench, and cage. This is my go-to. I can also hook up bands and a suspension trainer to my half cage. And I added a Landmine sleeve for variety.0 -
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TavistockToad wrote: »Just so you know, building muscle is very hard for women. it takes a lot of testosterone which we are quite lacking in . you might be better off focusing on something more realistic, like building strength. unless you wanna go the juicing route.
no thanks, I have no interest in juicing anything
That's not what they mean by juice....
ok then what do they mean?
Steroid use.
ok that's what I thought it meant, and no thank you
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drwilseyjr wrote: »I'd really suggest skipping the home gym, for now, and going to a gym that has everything you need if you want to get serious about building muscle. Especially if you're just getting into it. Make sure you'll stick with it prior to spending the major money on outfitting a home gym.
^^^ Absolutely agree with that statement0 -
I am also a beginner in strength training and doing it at home.
I bought and follow the Chalean Extreme program and I love it !
Look it up !
(I found it for 40$)0 -
I don't know what you mean by more than lean muscle. I'm a beginner lifter too, so can't advise you too much.
I am setting up a home gym though. I think there are a lot of reasons that working out at home is easier and more doable, so not sure why everyone thinks you need to join a gym. It's not all that expensive if you have space. I have a treadmill (free, was DH's parents' that they never used), a suspension system (TRX knock-off, $40 on amazon), resistance bands ($30 on Amazon), a bench (bought for $50 at Walmart 10 years ago), a yoga mat ($20 at Costco), barbell and weights (free, DH's from high school). My splurges were Powerblock dumbbells ($300) and a Power rack ($320). All in all, I have a pretty good set up for the price of a few months' gym membership.
People will tell you that when starting to lift, you should have a professionally designed program. Meaning don't just create your own if you don't know what you're doing. I'm going through the book "Strong" by Lou Schuler and Alwyn Cosgrove. Others you can do are Strong Lifts, Ice Cream Fitness, Strong Curves, I'm sure there are others.
And I workout so much more than I would if I had to actually go to a gym. Never have to wait for any equipment. And I can pause to hug my babies if I need to
thanks for the great info
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christincravens13 wrote: »Get a set of hand weights. I use dumbbells everyday, at home and at the gym. There are a lot of things that you can do with them. You dont have to go heavy at first you can work on building your strength. I started with 8lbs and in three months am up to 20-25lb dumbbells depending on what exercise I do. I work closely with my trainer and get lots of good advice from a knit tight group of people and it has helped tremendously.
Another piece of home equipment that I got that was very inexpensive was suspension training equipment. There are alot of things that you can work on with that as well.
I have also started in-taking more protein and watching my macros a lot. You should consume a gram of protein per pound of your weight. If you weigh 125lbs then you should have 125grams of protein in your diet.
Whatever you decide to do like someone said earlier stick with it. Only you can make the difference for you.
Good luck!
I have hand weights, 3,5 and 10 lbs and I've been eating more protein as well.0 -
I have a Vectra home gym that mostly collects dust except for the cable part. Look at functional trainers or cable trainers over the fixed machines. Go for "free-range-of-movement".
The other equipment you might consider is Olympic barbell, weights, bench, and cage. This is my go-to. I can also hook up bands and a suspension trainer to my half cage. And I added a Landmine sleeve for variety.
so free weights are better than the pully system?0 -
quiksylver296 wrote: »
I'll look into those, thank you0 -
christincravens13 wrote: »Get a set of hand weights. I use dumbbells everyday, at home and at the gym. There are a lot of things that you can do with them. You dont have to go heavy at first you can work on building your strength. I started with 8lbs and in three months am up to 20-25lb dumbbells depending on what exercise I do. I work closely with my trainer and get lots of good advice from a knit tight group of people and it has helped tremendously.
Another piece of home equipment that I got that was very inexpensive was suspension training equipment. There are alot of things that you can work on with that as well.
I have also started in-taking more protein and watching my macros a lot. You should consume a gram of protein per pound of your weight. If you weigh 125lbs then you should have 125grams of protein in your diet.
Whatever you decide to do like someone said earlier stick with it. Only you can make the difference for you.
Good luck!
I have hand weights, 3,5 and 10 lbs and I've been eating more protein as well.
okay so what I've seen so far as suggestions are resistance training (ETA except SL and SS). That can build strength to a point but not muscle.
To build muscle you need to do a progressive load lifting program and eat in a caloric surplus...
Now OP are you sure you want to build muscle or are you looking to build strength and show the muscle you have...ie look lean.0 -
Moderate caloric surplus, heavy compound barbell training, progressive overload and above all CONSISTENCY.
I second the Starting Strength or Stronglifts suggestion.0 -
christincravens13 wrote: »Get a set of hand weights. I use dumbbells everyday, at home and at the gym. There are a lot of things that you can do with them. You dont have to go heavy at first you can work on building your strength. I started with 8lbs and in three months am up to 20-25lb dumbbells depending on what exercise I do. I work closely with my trainer and get lots of good advice from a knit tight group of people and it has helped tremendously.
Another piece of home equipment that I got that was very inexpensive was suspension training equipment. There are alot of things that you can work on with that as well.
I have also started in-taking more protein and watching my macros a lot. You should consume a gram of protein per pound of your weight. If you weigh 125lbs then you should have 125grams of protein in your diet.
Whatever you decide to do like someone said earlier stick with it. Only you can make the difference for you.
Good luck!
I have hand weights, 3,5 and 10 lbs and I've been eating more protein as well.
okay so what I've seen so far as suggestions are resistance training (ETA except SL and SS). That can build strength to a point but not muscle.
To build muscle you need to do a progressive load lifting program and eat in a caloric surplus...
Now OP are you sure you want to build muscle or are you looking to build strength and show the muscle you have...ie look lean.
I think she did say that she didn't want to just be lean, which I take as not just wanting to cut off body fat to show the muscle definition. I think what OP wants is to build muscle. OP: If you're focus is to just build muscle, and as muscle as you possibly can, you need to eat in a surplus and lift heavy. Suspension training, body weight training and the like may work for the short term but as your strength increases, you're going to need to increase the weight. This is called progressive overload. A home gym may work initially but you're going to have to buy heavier and heavier weights to keep up with the progressive overload. That's why you have people saying that a gym will suit your needs better. Specifically for certain reasons, 1. Most gyms have knowledgeable people that work there that can focus you on the exercises and equipment to use. 2. A good gym will always have the weights you need and 3. You do want someone to be able to check your form so you don't injure yourself or spot you when you're lifting at max.
I typically don't like set programs because they're a one size fits all type of deal. Some people already may have well developed glutes and legs and some routines will focus on compounds like deadlifts that will work areas that you are already strong in. It might be worth your while to have someone design a program that works specifically for you and focuses on your weak areas so that you don't get muscle imbalances.0 -
christincravens13 wrote: »Get a set of hand weights. I use dumbbells everyday, at home and at the gym. There are a lot of things that you can do with them. You dont have to go heavy at first you can work on building your strength. I started with 8lbs and in three months am up to 20-25lb dumbbells depending on what exercise I do. I work closely with my trainer and get lots of good advice from a knit tight group of people and it has helped tremendously.
Another piece of home equipment that I got that was very inexpensive was suspension training equipment. There are alot of things that you can work on with that as well.
I have also started in-taking more protein and watching my macros a lot. You should consume a gram of protein per pound of your weight. If you weigh 125lbs then you should have 125grams of protein in your diet.
Whatever you decide to do like someone said earlier stick with it. Only you can make the difference for you.
Good luck!
I have hand weights, 3,5 and 10 lbs and I've been eating more protein as well.
okay so what I've seen so far as suggestions are resistance training (ETA except SL and SS). That can build strength to a point but not muscle.
To build muscle you need to do a progressive load lifting program and eat in a caloric surplus...
Now OP are you sure you want to build muscle or are you looking to build strength and show the muscle you have...ie look lean.
I think she did say that she didn't want to just be lean, which I take as not just wanting to cut off body fat to show the muscle definition. I think what OP wants is to build muscle. OP: If you're focus is to just build muscle, and as muscle as you possibly can, you need to eat in a surplus and lift heavy. Suspension training, body weight training and the like may work for the short term but as your strength increases, you're going to need to increase the weight. This is called progressive overload. A home gym may work initially but you're going to have to buy heavier and heavier weights to keep up with the progressive overload. That's why you have people saying that a gym will suit your needs better. Specifically for certain reasons, 1. Most gyms have knowledgeable people that work there that can focus you on the exercises and equipment to use. 2. A good gym will always have the weights you need and 3. You do want someone to be able to check your form so you don't injure yourself or spot you when you're lifting at max.
I typically don't like set programs because they're a one size fits all type of deal. Some people already may have well developed glutes and legs and some routines will focus on compounds like deadlifts that will work areas that you are already strong in. It might be worth your while to have someone design a program that works specifically for you and focuses on your weak areas so that you don't get muscle imbalances.
See I take that to mean "I don't want to be skinny with no definition" hence why I asked the OP.
As for home gym I have one and have yet to run out of plates.
I have 300lbs at home a bench and a couple bars and my squat rack....for safe lifting of course. My son and husband spot for me and if they aren't home that's why I have my rack.0
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