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
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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