Ectomorph, mesomorph, endomorph
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@stevencloser 12-15 reps! 4 sets
i would suggest looking into strong lifts, all pro beginner, or maybe strong curves...if you feel you are more intermediate then PHUL might be a good place to start...2 -
@stevencloser 12-15 reps! 4 sets
Is that 12-15 but you could do 25? Or is 12-15 close to failure?0 -
12- 15 Reps is somewhere between Muscle building & strength stamina.
either stick to 8 -12 and up the weight or 15 -20
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Try to use weights that leave you at close to failure (one in the tank left) on each exercise.1 -
LolBroScience wrote: »
LOL Bro Science @LolBroScience
@ktfranke ..get a decent programme that has progression built in ...you've already taken on the calorie advice which was a good move3 -
They gain fat than muscle?????
Lets see some scientific evidence on that one please!!!
I think @trigden1991 meant more fat than muscle.
OP, you said you're using 15 lb dumbbells for "heavy" and 10 lb dumbbells for "lighter". Does that mean you're only moving 10 lbs more with your legs than you are with your triceps? That doesn't sound nearly challenging enough, especially if the leg movements are compound (like squats). You mentioned you can squat the bar. I'd say go as heavy as you can on each exercise while still completing your sets... Or throw the program out the window and look into something with more progression built into it. ndj1979 mentioned some good ones.3 -
If you want an effective program get away from the light weight high rep brosplit. Lifting heavy, particularly in the 4 to 6 rep range at 80% ish range will provide much better results. The focus on the program should be core compound lifts: overhead press, bench press, deadlift and squat. A focus on compound lifts will minimize the time required and maximize the amount of muscle recruitment. I would personally look into strongcurves (more lower body focused), stronglift or starting strength.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest5 -
So while the somatotype thing has been shown to be irrelevant, threads like this crack me up with narrow minded views on body types and variability among people to look a certain way and/or gain muscle at different rates.
yeah...women are not allowed to say that they can gain muscle easily. and a pound of muscle IS a lot on a body. after 6 months of training, the average newbie woman could gain 4-6 lbs of muscle. that is AMAZING. they would look different for sure.0 -
I do use a food scale to weight my meats, breads, etc. and try to log as accurately as possible. I'm not going to starve myself any more then I already am, so I guess I'll just be content with 23%bf and slowly change my body comp through strength training.
I apologize for my sarcasm @trigden1991. I just don't like being treated like I'm stupid.
atta girl!!!! good for you. recomp works great too.1 -
trigden1991 wrote: »
Water retention, fat and some muscle. In a surplus you'll always gain fat and for women, they gain fat than muscle.
You're really an inspiration for us females. Keep on inspiring us with your optimism. It's so helpful.
Let's keep having a "I'm better than you" tone while we're at it too..0 -
stevencloser wrote: »@psuLemon Right now I'm doing a program called "live to Fail" by Ben Booker. He focuses on lighter weights, higher reps, with the occasional superset. It's broken up into Arms, Legs, bi's & tri's, chest & back, shoulders & abs! I'm currently using 15lbs as my "heavy" weight and 10lbs as my lighter weight. (Some days I'll go to my friends gym and use the squat rack and bar to lift heavier.) and my HIIT days I usually do Tabata/plyo type cardio.
My average day, I get somewhere around 145g of protein. Carbs/fats tend to fluctuate. I was restricting fats (32g) for a time to see if that helped, but have recently decided to try reducing carbs by increasing my fats to 65g.
How many reps are those? Cause that is awefully light to use for everything.
I agree with that, those are light. I wouldn't classify 10lb weights as strength training, necessarily. I'm kind of scrawny and still started with 50lb on a bar for things using both hands. But if you have those dumbells, use 'em, rock on, all exercise is good for you. You can cross them and put them in one hand if you need to up the weight. And if it's a step on the way to heavier weight, that's progressive. I would *not* count on little dumbells to add muscle though, bodyweight exercise would be heavier, pushups and stuff like that.
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trigden1991 wrote: »
Water retention, fat and some muscle. In a surplus you'll always gain fat and for women, they gain fat than muscle.
You're really an inspiration for us females. Keep on inspiring us with your optimism. It's so helpful.
Let's keep having a "I'm better than you" tone while we're at it too..
Apologies for pointing out the physiology of the human body. I'm not being demotivional, I'm giving realistic expectations for people on here.
Yes I will be better than you when it comes to building muscle because I am a male and we have higher levels of testosterone.6 -
@stevencloser 12-15 reps! 4 sets
I agree that you are not lifting enough weight and your reps are too high.
I'll show you my program and I have been getting great results. A Tana scan from April until now shows I have gained 4 lbs of muscle and it looks fab. I started out with much lighter weight in April.
Day 1:
Band work - side lying clams, monster walks, etc. (fire up the legs and glutes)
Barbell Hip Thrust: 205 lbs 3 sets of 7; 135 lbs 3 sets of 19, 17, 15
Reverse Back Extension: 25 lbs set of 30
Cable Pull Through: 135 lbs 3 sets of 10
Curtsey Squat: 50 lbs 3 sets of 10
Cable Goblet Squat: pulling 80 lbs 3 sets of 12
Hip Abduction: 110 lbs 2 sets of 50
Reverse Thigh Abduction: 75 lbs 3 sets of 15
Cable kick backs - 30 lbs 2 sets of 20
Morning Glories or deadlifts or quadrupled leg lift using leg press machine....alternating...
Then I crash on the floor and say WTF!!!
Day 2:
Chest press: 60 lbs 3 sets of 8
Chest flies: 70 lbs 3 sets of 8
Bent-Over Barbell Deadlift - 90 lbs 3 sets of 8
Single-Arm Dumbbell Row - 35 lbs 3 sets of 9
Chin ups (assisted with 100 lbs) - 3 sets of 8
Low Row - 70 lbs 3 sets of 10
Dumbbell Pull Over - 35 lbs 3 sets of 10
Then I repeat day 1 and day 2 for a total of 4 workout days.
In order to build muscle, you need volume and heavy weights. Your weights are very light
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chocolate_owl wrote: »They gain fat than muscle?????
Lets see some scientific evidence on that one please!!!
I think @trigden1991 meant more fat than muscle.
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.0 -
@stevencloser 12-15 reps! 4 sets
i would suggest looking into strong lifts, all pro beginner, or maybe strong curves...if you feel you are more intermediate then PHUL might be a good place to start...
Strong Curves is what got me going. Google Bret Contreras...he's the man and has tons of videos to learn from.
So many great programs out there.0 -
trigden1991 wrote: »
Yes I will be better than you when it comes to building muscle because I am a male and we have higher levels of testosterone.
Well aren't you so special. And 4 lbs of muscle is not nothing. It looks great on a woman's body.0 -
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
Well, women statistically have more fat than men. It's not our fault, we're built to make babies
Perhaps that's what was meant to be said? I have never heard that woman gain more fat than men. That's totally incorrect. 0 -
Leadfoot_Lewis wrote: »
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
Well, women statistically have more fat than men. It's not our fault, we're built to make babies Perhaps that's what was meant to be said? I have never heard that woman gain more fat than men. That's totally incorrect.
I think he means the ratio of fat/muscle which is higher in women due to less growth hormones. For women, for every 1 lb gained its going to be around 75% fat and 25% muscle. Men is closer to 50/50.5 -
Leadfoot_Lewis wrote: »
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
Well, women statistically have more fat than men. It's not our fault, we're built to make babies Perhaps that's what was meant to be said? I have never heard that woman gain more fat than men. That's totally incorrect.
generally, women don't look good with low body fat anyway.0 -
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Leadfoot_Lewis wrote: »
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
Well, women statistically have more fat than men. It's not our fault, we're built to make babies Perhaps that's what was meant to be said? I have never heard that woman gain more fat than men. That's totally incorrect.
generally, women don't look good with low body fat anyway.
As a male i disagree.2 -
Leadfoot_Lewis wrote: »
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
Well, women statistically have more fat than men. It's not our fault, we're built to make babies Perhaps that's what was meant to be said? I have never heard that woman gain more fat than men. That's totally incorrect.
I think he means the ratio of fat/muscle which is higher in women due to less growth hormones. For women, for every 1 lb gained its going to be around 75% fat and 25% muscle. Men is closer to 50/50.
Again, I've never read that and I question its validity. Based on the below, from Lyle McDonald, the 50:50 ratio holds for women as well as men.
(source)Assuming relative average partitioning (not superior or inferior), a weight gain of approximately one pound per week (of which half should be muscle) and half a pound per week for females (of which half should be muscle), or 4 and 2 pounds/month respectively should roughly maximize muscle gains without excessive fat gain...A female starting at 130 pounds and 19% body fat could realistically get to 154 pounds (12 pound fat/12 pounds lean) before hitting 24% body fat. For the female trainee, at one half-pound per week is nearly a year of training; again that would be broken up into distinct training phases.
Of course if you are assuming that the women is eating an equal number of excess calories as a man, the ratio would differ. But I'm not sure why we'd assume that the man is eating an appropriate number of calories while the woman is not. Obviously you scale your calories to your needs.1 -
Leadfoot_Lewis wrote: »
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
Well, women statistically have more fat than men. It's not our fault, we're built to make babies Perhaps that's what was meant to be said? I have never heard that woman gain more fat than men. That's totally incorrect.
generally, women don't look good with low body fat anyway.
As a male i disagree.
What body fat percentage do you like on a female? I was thinking less than 14%
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Leadfoot_Lewis wrote: »
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
Well, women statistically have more fat than men. It's not our fault, we're built to make babies Perhaps that's what was meant to be said? I have never heard that woman gain more fat than men. That's totally incorrect.
generally, women don't look good with low body fat anyway.
As a male i disagree.
What body fat percentage do you like on a female? I was thinking less than 14%
Unless a girl is going to go into contest prep mode, that will likely be unachievable. Most women i know would end around the 16 to 20% range. But the client i had at 14% looked very good.0 -
chocolate_owl wrote: »They gain fat than muscle?????
Lets see some scientific evidence on that one please!!!
I think @trigden1991 meant more fat than muscle.
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
I'm not a bulking expert so I might not have this right, but I think that under equal conditions, women will put on more fat than men.
Let's say a man and a woman with novice training experience decide to do a 500 calorie surplus for a bulk. They'll both gain ~4 pounds over the course of a month. The man puts on 2 lbs of LBM, and the woman gains 1 lb. The woman has gained a larger percent of fat than the man on an equal caloric surplus.
If the man sticks with a 500 calorie surplus and the woman drops to a 250 calorie surplus, the woman's conditions are now optimal and their fat % gains will be more similar.1 -
chocolate_owl wrote: »chocolate_owl wrote: »They gain fat than muscle?????
Lets see some scientific evidence on that one please!!!
I think @trigden1991 meant more fat than muscle.
What do you mean by this? I have always read that women gain weight more slowly, but never that we gain more fat than do men.
I'm not a bulking expert so I might not have this right, but I think that under equal conditions, women will put on more fat than men.
Let's say a man and a woman with novice training experience decide to do a 500 calorie surplus for a bulk. They'll both gain ~4 pounds over the course of a month. The man puts on 2 lbs of LBM, and the woman gains 1 lb. The woman has gained a larger percent of fat than the man on an equal caloric surplus.
If the man sticks with a 500 calorie surplus and the woman drops to a 250 calorie surplus, the woman's conditions are now optimal and their fat % gains will be more similar.
Ok. So the man is bulking properly and the woman is not. That's a great comparison to throw out.0
my Arnold presses and tricep extensions are pretty week sauce! Lol! Anything dealing with arms or shoulders is new for me. With back, chest and legs I could go heavier for sure! 
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