Good Muscle Building Exercises?
ashgirl95
Posts: 48
So, currently, my workouts consist of using my elliptical at home, the bench press at my home, and on certain days I do squats. I really want to build more muscle because, well because building muscle burns fat and I want to do both. I'm looking to build more muscle overall, so any muscle building recommendations - arms, legs, abs, etc - are welcome!
Any suggestions?
Any suggestions?
0
Replies
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keep doing bench.
Keep doing squats
deadlift for hamstrings
pull ups for back. Lat bar pulldown also back.
bicep curls for biceps
i do skull crushers for triceps. close grip bench works triceps more
abs planks are good.
Muscle building workouts mean nothing if you do not eat in surplus that same day.0 -
all of this, especially whats boldedkeep doing bench.
Keep doing squats
deadlift for hamstrings
pull ups for back. Lat bar pulldown also back.
bicep curls for biceps
i do skull crushers for triceps. close grip bench works triceps more
abs planks are good.
Muscle building workouts mean nothing if you do not eat in surplus that same day.
ill also add overhead press and bent rows0 -
So when I do muscle building exercises, how much more should I eat? And should it be more protein rich, or fiber rich, or what?0
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I forgot shoulders LOL and its one of the main lift.0
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eat at your tdee + 10%So when I do muscle building exercises, how much more should I eat? And should it be more protein rich, or fiber rich, or what?
protein rich for sure, i think a good macro split would be 40/30/30 (protien/carb/fat)0 -
So when I do muscle building exercises, how much more should I eat? And should it be more protein rich, or fiber rich, or what?
See that where I am still playing around on. Some sites say 100 above maintain increases muscle mass. others say 500-700 surplus. I just do not know and I cannot not find it. If I knew exactly calorie increase for muscle I would get to my goal in no time.
I eat a protein rich diet. but I have a lot of muscle too.
What did you set your macros too?0 -
Here's a good beginner plan someone on another forum created. Its a full body workout plan that is really effective:
If you workout 3 times a week, say Mon-wed-fri, first week do A-B-A, second week B-A-B, Cardio on the Tue and Thu if you plan to add some in.
Workout A
Squats
bench press
deadlift
military press
chinups/pullups
Workout B
Front squats
dips
stiff legged deadlift
dumbbell shoulder press
bent over row0 -
eat at your tdee + 10%So when I do muscle building exercises, how much more should I eat? And should it be more protein rich, or fiber rich, or what?
protein rich for sure, i think a good macro split would be 40/30/30 (protien/carb/fat)
I use that macro too. I just did not know if it was gender related though. is the TDEE 10% like a proven thing?0 -
See that where I am still playing around on. Some sites say 100 above maintain increases muscle mass. others say 500-700 surplus. I just do not know and I cannot not find it. If I knew exactly calorie increase for muscle I would get to my goal in no time.
I eat a protein rich diet. but I have a lot of muscle too.
What did you set your macros too?
Currently they are set to what BigT555 suggested, 40/30/30.Here's a good beginner plan someone on another forum created. Its a full body workout plan that is really effective:
If you workout 3 times a week, say Mon-wed-fri, first week do A-B-A, second week B-A-B, Cardio on the Tue and Thu if you plan to add some in.
Workout A
Squats
bench press
deadlift
military press
chinups/pullups
Workout B
Front squats
dips
stiff legged deadlift
dumbbell shoulder press
bent over row
Any suggestions on reps/sets for each of these exercises?0 -
Are you wanting to gain muscle? Or gain strength? I see from your ticker that you're losing weight?
A calorie surplus is required to gain muscle (grow new tissue). However, there is going to be some fat gain as well.
However, you can definitely gain strength in a calorie deficit, keep the muscle you have, and still lose weight.
Which of these is your goal?0 -
Eating.0
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Eating.
Well, that was helpful.0 -
Are you wanting to gain muscle? Or gain strength? I see from your ticker that you're losing weight?
A calorie surplus is required to gain muscle (grow new tissue). However, there is going to be some fat gain as well.
However, you can definitely gain strength in a calorie deficit, keep the muscle you have, and still lose weight.
Which of these is your goal?
My ultimate goal is to get down to a healthy weight, along with having a significant amount of muscle strength.0 -
See that where I am still playing around on. Some sites say 100 above maintain increases muscle mass. others say 500-700 surplus. I just do not know and I cannot not find it. If I knew exactly calorie increase for muscle I would get to my goal in no time.
I eat a protein rich diet. but I have a lot of muscle too.
What did you set your macros too?
Currently they are set to what BigT555 suggested, 40/30/30.Here's a good beginner plan someone on another forum created. Its a full body workout plan that is really effective:
If you workout 3 times a week, say Mon-wed-fri, first week do A-B-A, second week B-A-B, Cardio on the Tue and Thu if you plan to add some in.
Workout A
Squats
bench press
deadlift
military press
chinups/pullups
Workout B
Front squats
dips
stiff legged deadlift
dumbbell shoulder press
bent over row
Any suggestions on reps/sets for each of these exercises?
Since you are new I would start with a light all week. 12-15 reps 3 or more sets. Work on proper lifting technique. You can tear muscles that way. It depends on how much you like to exercise. Next week try upping weight so 8-10 reps 3 sets works. The following week if you want to see if you got stronger grab a friend who can spot you. prefer someone who can lift something. If you want to find your one rep max you can just be careful.
I need to get back to this since I have strayed away from this workout routine.0 -
Are you wanting to gain muscle? Or gain strength? I see from your ticker that you're losing weight?
A calorie surplus is required to gain muscle (grow new tissue). However, there is going to be some fat gain as well.
However, you can definitely gain strength in a calorie deficit, keep the muscle you have, and still lose weight.
Which of these is your goal?
My ultimate goal is to get down to a healthy weight, along with having a significant amount of muscle strength.
Then don't eat at a surplus...continue your deficit and lift...strength <> more muscle...you can add muscle after you are done your weight loss with a bulk if you want.
I did that for 10 months while losing weight...works great.
As well if you want to lift heavy then find a program like STronglifts
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
or Starting strength or NROLFW, follow it and eat at your deficit.0 -
Are you wanting to gain muscle? Or gain strength? I see from your ticker that you're losing weight?
A calorie surplus is required to gain muscle (grow new tissue). However, there is going to be some fat gain as well.
However, you can definitely gain strength in a calorie deficit, keep the muscle you have, and still lose weight.
Which of these is your goal?
My ultimate goal is to get down to a healthy weight, along with having a significant amount of muscle strength.
Then you won't want a calorie surplus. That is going to make you gain weight.
The above suggestions for lifting are great. But you'll want to do TDEE - 500 calories to shoot for a moderate 1 lb loss/week, and keep lifting heavy. You can gain a LOT of strength even in a deficit. You'll get to keep the muscle you have instead of dieting it away, and shed body fat to expose the existing muscle. As a newbie, you might even have some minimal gains in the beginning, which is cool too. For reference, I started with an empty bar on my deadlift and now pull 225 for reps, and I've been eating at a deficit ever since I started lifting.
Once you've reached a healthy body fat, then you can decide if you want to actually bulk (eat at a surplus) or just maintain. And FWIW, you'll need to switch your focus from "healthy weight" to "healthy body fat percentage". The scale is probably going to frustrate you a LOT, especially the first few weeks you're lifting. But weight doesn't matter if your BF% is going down - that's going to be a better representation of progress anyway.0 -
no just a good general rule of thumb for bulking so you dont gain too much fat in the process. just like for cutting tdee - 20% is the max you want to go to reduce muscle loss
eat at your tdee + 10%So when I do muscle building exercises, how much more should I eat? And should it be more protein rich, or fiber rich, or what?
protein rich for sure, i think a good macro split would be 40/30/30 (protien/carb/fat)
I use that macro too. I just did not know if it was gender related though. is the TDEE 10% like a proven thing?0 -
Learn your muscle groups. A book can help.
Maybe try "New Rules of Lifting for Women"
Or "The Women's Health Big Book of Exercises"0 -
I think people were confused on your goal when you said you want to build muscle. Building muscle usually means trying to gain weight.
You want to eat at a deficit, therefore below your TDEE. Maybe do TDEE less 20%. If you are lifting heavy, you will burn body fat and some muscle. You want to make sure you eat enough protein to preserve your muscle loss. Check out Stronglifts 5x5 for an easy and simple workout routine.0 -
See that where I am still playing around on. Some sites say 100 above maintain increases muscle mass. others say 500-700 surplus. I just do not know and I cannot not find it. If I knew exactly calorie increase for muscle I would get to my goal in no time.
I eat a protein rich diet. but I have a lot of muscle too.
What did you set your macros too?
Currently they are set to what BigT555 suggested, 40/30/30.Here's a good beginner plan someone on another forum created. Its a full body workout plan that is really effective:
If you workout 3 times a week, say Mon-wed-fri, first week do A-B-A, second week B-A-B, Cardio on the Tue and Thu if you plan to add some in.
Workout A
Squats
bench press
deadlift
military press
chinups/pullups
Workout B
Front squats
dips
stiff legged deadlift
dumbbell shoulder press
bent over row
Any suggestions on reps/sets for each of these exercises?
Lol whoops, forgot to copy and paste that part! Here you go
BEGINNER
Sets and reps 3x10, start with a weight you can just fail the last rep on the last set with, when you can do 3x12 up the weight.
EXPERIENCED
Sets and reps for the first week, go 3 x 8, second week 4 x 6, third, week 2 x 12 and repeat"0 -
no just a good general rule of thumb for bulking so you dont gain too much fat in the process. just like for cutting tdee - 20% is the max you want to go to reduce muscle loss
eat at your tdee + 10%So when I do muscle building exercises, how much more should I eat? And should it be more protein rich, or fiber rich, or what?
protein rich for sure, i think a good macro split would be 40/30/30 (protien/carb/fat)
I use that macro too. I just did not know if it was gender related though. is the TDEE 10% like a proven thing?
I did not know.0 -
All of these suggestions are definitely helpful, thanks a bunch!0
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Then you won't want a calorie surplus. That is going to make you gain weight.
The above suggestions for lifting are great. But you'll want to do TDEE - 500 calories to shoot for a moderate 1 lb loss/week, and keep lifting heavy. You can gain a LOT of strength even in a deficit. You'll get to keep the muscle you have instead of dieting it away, and shed body fat to expose the existing muscle. As a newbie, you might even have some minimal gains in the beginning, which is cool too. For reference, I started with an empty bar on my deadlift and now pull 225 for reps, and I've been eating at a deficit ever since I started lifting.
Once you've reached a healthy body fat, then you can decide if you want to actually bulk (eat at a surplus) or just maintain. And FWIW, you'll need to switch your focus from "healthy weight" to "healthy body fat percentage". The scale is probably going to frustrate you a LOT, especially the first few weeks you're lifting. But weight doesn't matter if your BF% is going down - that's going to be a better representation of progress anyway.
Where/how can I calculate my body fat %?0 -
For me, it's lifting, carrying, loading, stacking, and unloading hay. This is a working hay farm. Only drawback; I'm getting noticable muscling on my arms, which I do not like or want but can't help.
0 -
Then you won't want a calorie surplus. That is going to make you gain weight.
The above suggestions for lifting are great. But you'll want to do TDEE - 500 calories to shoot for a moderate 1 lb loss/week, and keep lifting heavy. You can gain a LOT of strength even in a deficit. You'll get to keep the muscle you have instead of dieting it away, and shed body fat to expose the existing muscle. As a newbie, you might even have some minimal gains in the beginning, which is cool too. For reference, I started with an empty bar on my deadlift and now pull 225 for reps, and I've been eating at a deficit ever since I started lifting.
Once you've reached a healthy body fat, then you can decide if you want to actually bulk (eat at a surplus) or just maintain. And FWIW, you'll need to switch your focus from "healthy weight" to "healthy body fat percentage". The scale is probably going to frustrate you a LOT, especially the first few weeks you're lifting. But weight doesn't matter if your BF% is going down - that's going to be a better representation of progress anyway.
Where/how can I calculate my body fat %?
The most common is testing by calipers. However the range of error can be significant with those...I had a trainer pinch me at 20% when visually I was closer to 30%. That's a huge difference. If you have a university near you with a bod pod or dunk tank those seem to be more accurate. They can get pricey though. Calipers, taking progress pictures, and going by how your clothes fit will help you know if you're moving in the right direction. There are also pictures online of BF% you can use to estimate yours, although I've never been very good at that.
ETA: FWIW, if you choose to go by calipers, there's nothing inherently wrong with that as long as you're looking at the trend. Make sure the same person tests you every time (once every month or so). So let's say that person has a consistent 5% error...the error doesn't matter as long as it's consistent. Just look at the overall trend - is it going down at the same time your clothes are getting loose and you are visually seeing more definition?0 -
For me, it's lifting, carrying, loading, stacking, and unloading hay. This is a working hay farm. Only drawback; I'm getting noticable muscling on my arms, which I do not like or want but can't help.
Sorry, but as someone who stacked hay and worked on a farm for years, you're not gaining any appreciable muscle.0 -
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I'm surprised it took so long to see that answer. OP, that^^^^^ That's your answerAre you wanting to gain muscle? Or gain strength? I see from your ticker that you're losing weight?
A calorie surplus is required to gain muscle (grow new tissue). However, there is going to be some fat gain as well.
However, you can definitely gain strength in a calorie deficit, keep the muscle you have, and still lose weight.
Which of these is your goal?
My ultimate goal is to get down to a healthy weight, along with having a significant amount of muscle strength.
Then don't eat at a surplus...continue your deficit and lift...strength <> more muscle...you can add muscle after you are done your weight loss with a bulk if you want.
I did that for 10 months while losing weight...works great.
As well if you want to lift heavy then find a program like STronglifts
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
or Starting strength or NROLFW, follow it and eat at your deficit.
Sounds like a plan then!
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Squats, bridges, pushups, pull ups. leg raises, hand stands are body weight exercises that hit the major areas.0
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For me, it's lifting, carrying, loading, stacking, and unloading hay. This is a working hay farm. Only drawback; I'm getting noticable muscling on my arms, which I do not like or want but can't help.
Sorry, but as someone who stacked hay and worked on a farm for years, you're not gaining any appreciable muscle.
Sorry, but it's my arms and my mirror and yes, I have.0
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