Advice for a busy women in need of some gainz
BotanyNerd
Posts: 38 Member
Hi everyone! I’ve recently gone through a big life style change. I have an intolerance to gluten & I’ve removed it from my diet as well as dairy & refined sugar. I lost my ideal amount of weight, 10 lb (mostly gained from eating processed food and my love of craft beer) I’m currently 5’9” 131 lbs & 21 years old. My goal now is to gain some lean muscle mass but I have a super busy schedule, I’m a full time student and work 20+ hours a week, so I find it difficult to work out as much as I should in order to gain lean muscle. I was wondering if I could have some tips on what busy people do to gain & maintain muscle mass. I have roughly 30-40 minutes a day when I can work out and I usually do 25 minutes of yoga on top of that. Any help & advice would be great! Thanks
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Good afternoon! Besides having your nutrition dialed in (sounds like you are well on your way there) consider the Strong Curves program by Bret Contreras and Kellie Davis. There are several sides to that program, one of which is a home workout program. That might work for you. And, yes - if you know anything about Bret Contreras (The Glute God) then you know the focus of this program (da Booty!).
I have several female friends here in Winston-Salem that do this and they love it.3 -
Thanks for the info!! I’ll check it out, is it affordable to a broke college student?0
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bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
There is the URL for the .pdf file. I attempted to attach the .pdf for you but was told by the app that this file is not allowed. So, doing the next best thing - giving you the URL.2 -
I am also following Strong Lifts 5x5 right now. I like the program, generally speaking. And, there is a really cool app for your smart phone (both Android and iPhone). That does require a gym membership, though. It is very squat dominant and incorporates all five big lifts (squats, dead lifts, bench press, barbell rows, overhead press). Lots and lots of options out there - but do not let that confuse you. Sometimes too much available info is worse that no info at all! Enjoy! I am headed to the gym now.
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CWShultz27105 wrote: »I am also following Strong Lifts 5x5 right now. I like the program, generally speaking. And, there is a really cool app for your smart phone (both Android and iPhone). That does require a gym membership, though. It is very squat dominant and incorporates all five big lifts (squats, dead lifts, bench press, barbell rows, overhead press). Lots and lots of options out there - but do not let that confuse you. Sometimes too much available info is worse that no info at all! Enjoy! I am headed to the gym now.
You are awesome! I have access to a gym so I’ll check it out too. Have a great workout!
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I do strong lifts 5x5 too - at home, but just with Dumbbells (doesn't progress the same but can still see results). Super easy to stick to can fit in 20- 30 mins. Love it cause can do it around anything else. Don't get super sweaty and need a full shower after- huge time saver... I'm very busy too.1
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Thanks, girl! I did have a super duper workout. And in 42 minutes. Still in the beginning so the weights are really light (for me, anyway) so only resting the 90 seconds between sets. That will change in one month or so.
Anyway, find something that speaks to you. If you are on the fence between this or that program, then simply ask. Lots and lots of people in here with lots of experience (and those making experiences) who can maybe help you pull the trigger on one program vs. another.
You will get there. 1 -
I've been doing SL5x5 too. Each session (3x/week) takes me about 30 mins. But I have a home gym and don't have to wait for equipment.1
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One word: priorities.4
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+10
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It is a priority to me but unfortunately my classes and work take up roughly 11 + hours of my day. So I’m working with what I got loltrigden1991 wrote: »One word: priorities.
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That still leaves 13 hours a day! LOL! Just messing with you, @als1121. But, funny story there....
So, I was working with this dude who was a little bit older than I am. He was all gung-ho on getting rid of his beer gut. He was down about 25 miles South of me and we would alternate between the gym where I go and where he goes. Anyway, he kept on telling me how hard it was to make time for the gym. He was truly - or so it seemed - gung-ho about this journey.
Anyway, we looked at his day hour by hour and I bet that y'all know where this is going....six hours of TV at night once he got home. And all of it ESPN. Go figure. Ironic part there was that he had absolutely no flexibility or mobility....he could not do squats, deadlifts, bench press, OHP, nothing. Anyway, thinking that the 'priority' was not really getting in shape. Pretty sure that it was ESPN.......to each their own. I do not judge.
But, you got this, girl! If you can, stick with the big compound lifts as much as possible and stay away from cardio as much as possible. Yes - very general advice. But, generally speaking, good advice. Just take it with a grain a salt according to your plans and goals.
This new life style can actually be a blessing....all depends on how you frame it.
I missed the gym for three months! At first I thought that I might as well just shoot myself in the head three times (you know, to make sure, right?) but then decided that I would make the best of the time away from the gym. I started playing with nutrition and experimented a ton (let me tell you all about the week that I ate +3200 calories everyday.....I died and went to heaven every day!). I now know a lot more about how my body responds to certain stimulus. Carbs are not so good for me. DAB GUM IT! But, moving in the right direction.
If your mind set is correct, then this will be an amazing time in your life. Sounds like you are def on the right track.1 -
Sl5x5 starts out easy and takes less time but now my sessions are around 1hr30min (2.5months into the programme)2
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Its not always about how long you spend doing the excercises/going the gym etc. But about how intensively you work your muscles.2
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Its not always about how long you spend doing the excercises/going the gym etc. But about how intensively you work your muscles.
This.
Proper stimulas to the muscles can be accomplished many many different ways.
The newer you are to lifting, the less it takes to create the stress to accomplish stimulas.
Find time.2 -
I’ll keep that in mind. So high intensity, lower reps, roughly 5 sets and more weight is the gist of it? How long should I rest between sets? Also what should my macro ratio be looking like daily? Should my protein intake be over 100g a day?0
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Any advice is helpful (:0
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This busy full time working mom wakes up at 4.30am for her gainzzzzz.3
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Look at your morning and evening routines and cut out most of the time you spend on social media or TV. You can do a lot in 3 good sessions per week- use a structured program so you aren't wasting time. Put time in your schedule right before or after class or work, don't waste your time with extra trips back and forth. Treat it like another class you can't miss rather than waiting for time to show up in your schedule. Focus on the big compound lifts- again, follow a program if you want results. Unless I'm in a very taxing session, I do something else during the rest, like planks or bicep curls. I don't know if this is advisable but it makes me feel like I'm accomplishing more in a short time. You probably don't need to shower after lifting- this is a real tip. Baby wipes and dry shampoo, heyo!2
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You can get a full basic workout down to less than 45 minutes with decent rest times if you can be at the gym at a non-busy time (allowing you to superset whatever you can and not have to wait for anything) and adjust the programming a bit. I follow similar to this: http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/ (which is similar to Stronglifts- replaces a vertical pull for the extra squats), and add in some extra glute & hamstring work. Substituting in dumbbells for the arm work makes it a bit faster to run through as well (because of larger jumps in weight, you may have to adjust rep numbers rather than just weight); and doing 3 or 4 sets instead of 5.
This morning for me, for instance, was:
Set1: Squats (BB) / Rows (bent over, DBs)(4 sets of 6 - will up reps to 8 then 10 before upping weight again) / Abs (various)
Set2: Bench Press (dumbbells)(also 4 sets of 6 at new weight) / Leg curls (machine) or RDL / Back extensions
Set3: Machine Triceps Press (2 sets) / Hip abd, add machine (1 set)
Switching down to only 3 sets rather than 4, eliminating some of the extra stuff I added for glutes, hamstrings, abs, along with the 3rd superset of accessory stuff can get the time down further (especially at the beginning when you don't need as long a rest time between lifts).
and ditto what was said above about not wasting time on showering - it's weight-lifting in what is usually a climate controlled room.. not a half marathon in the hot sun.1 -
I’ll keep that in mind. So high intensity, lower reps, roughly 5 sets and more weight is the gist of it? How long should I rest between sets? Also what should my macro ratio be looking like daily? Should my protein intake be over 100g a day?
Programs like Stronglifts will tell you how many sets and reps to do as well as recommended load. Regardless of which program you pick, it doesn't take lots of volume - or hours - to achieve significant gains in muscle hypertrophy. Stronglifts is a testament to that.
Hypertrophy studies are aplenty and results have been consistent over the years. These are the general guidelines from research reviews:
*Exercise each muscle group 2-3 x a week (2 for beginners; 3 for experienced).
*Rep ranges from 6-12, or 8-10, to failure or near failure (aim between 75%-80% of your 1 rep max).
*Total reps of 30-60 per muscle group per session.
*Set progression from 1-2 for beginners; 3-6 for experienced lifters.
*Rest between sets: 1-3 minutes (closer to 1 minute if doing more reps/less % of your 1RM; closer to 3 minutes the less reps/greater % of your 1RM).
*Velocity between 1-2 seconds for each contraction phase (concentric and eccentric).
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I got up at 530am to get to the gym by 615...lifted for an hour. Sometimes, that's just what you have to do to make it work. I find it a lot easier to lift at 630am instead of 430pm.1
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So,as you can see, lots of suggestions for you. Ultimately, find something that works for you.
Adherence is key, so find something that works for you and something that will continue to work for you.
Ultumately, it is your life and your health.... So whatever you decide to do then own it.
Since you do have access to a gym, consider Strong Lifts 5x5. The app for your Smart Phone makes it stupid simple to use.....just saying!
Three times a week would do you well. I have modified it a bit and do it four times a week but that is me!
Taje your time looking at the different programs and let one speak to you.
Do you have the link from mfp that has all the programs?1 -
Get rid of all your friends and stop doing fun things. That frees up a lot of time! Worked for me.2
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I’ll keep that in mind. So high intensity, lower reps, roughly 5 sets and more weight is the gist of it? How long should I rest between sets? Also what should my macro ratio be looking like daily? Should my protein intake be over 100g a day?
Three sets of five is more than enough stimulas if you are new to lifting and you will get you stronger faster than five sets of five if that is a goal. Once your lifts begin to stall then added sets would be reasonable.
Time needed to rest is dependant on your intensity relative to your experience as well as your conditioning to recover. Generally speaking squats/deads take longer to recover than bench or rows. Take the time you need to complete the next set. Knowing how long that is comes from experience.
If your protien source comes from meat and you being female, I would set your grams of protien relative to your body weight or just a tad over.
Fat about .4 × bw.
Carbs filler.2 -
I see that someone has a sense of humor! I dont have any friends so I would have no problem doing that! But, we aren't talking about me. But, that might explain why I have the time for the gym! LOL!
And, yes - three sets will indeed help "more" in the beginning. As stated, when you start to stall in progress then move up to four / five sets.
Assuming that you are doing something like Strong Lifts 5x5 (or anything, really) you will find that the squats and dead lifts do indeed require a little more time for recovery than bench / ohp. And, not only talking about minutes between sets, but also between days. I find, even early in the program, that squats feel great and dead lifts (my most favorite lift of all time) do take a little bit out of me. But that is just me....a 50yo dude! The OP aint 50! Or a dude!1
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