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Workout Routines

KGTraxler
KGTraxler Posts: 144
in Social Groups
So I need to refocus again. What kind of routines do you all do? My goal is to gain muscle. Weight really doesn't bother me (I don't own a scale). I care about gaining definition and losing some inches. I feel like I'm in a rut so I need some guidance. I know what I want, but I'm not sure how to get there, exercise wise. Thank you for your help!!! :flowerforyou:

Replies

  • KaterinaTerese
    KaterinaTerese Posts: 345 Member
    I do StrongLifts 5x5. Simple, effective and hella fun. :smile:

    Check out the stickies! http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women
  • kathleenjoyful
    kathleenjoyful Posts: 210 Member
    Like Katerina, I'm doing StrongLifts 5 x 5 too! I love it for the simplicity of the program and the strength gains I've made.
  • heybales
    heybales Posts: 18,842 Member
    If you've been doing strength training already for up to 6 months - you've probably reached your limit on any gains while in a deficit.
    Unless you still have a bit of fat left to go.

    Of course max gains are when you eat in surplus.

    Slow gains are when you eat at maintenance. (comparison from a study, guys so testosterone, new with lfiting so newbie gains, maintenance, traded fat for LBM (not muscle) at rate of 3.5 lbs in 16 weeks, your results would be slower.)
    http://www.myfitnesspal.com/topics/show/778012-potential-muscle-gain-lifting-and-metabolism-improvement

    Really slow or no gains is when you eat in a deficit. Unless new, or extra fat supply. But's going to be slower than above.

    So best muscle gains come from rep range 8-12. 2 or 3 sets, whatever you have time for. 3 x a week per body part, be that 3 full day workouts, or 3 x split routine.
    SL5x5 is strength gains, obviously at some point muscle too, but being strength, it'll tap out faster when in a deficit.

    You could try to get specific on diet and workout goals, trying to tweak the maintenance or slight deficit benefit.
    But lifters know the most efficient method is bulking, and the cutting.

    So you could eat in surplus like 10% over TDEE daily until you've gained 5 lbs, and then cut until you've lost 3.

    Or tad easier, eat more the 24 hrs post lifting, taking extra calories from the 24 hrs pre lifting. So really doing it like MFP style of exercise eat back, except allow 24 hrs instead of the end of the day, and trade even an extra amount of calories from rest "day" to workout "day".

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