Advice for weight lifting and muscle build

mustgetmuscles1

I have been lifting for just 7 months and doing as much research as I can. There is sooo much conflicting info out there it is overwhelming.

The only real advice I can give you is:

1. Get enough sleep.

2. Drink enough water.

3.Eat enough protein. <

---

1gram per pound of lean body mass is a good enough formula. You can still eat in a deficit but you need to make sure you are getting enough food for the energy it takes to work out. So carbs and fats are still important.

4. Base your exercise around the larger compound lifts. Like chest press, squats, dead lifts, pull ups, rows, lunges, dips, etc.
Compound lifts are lifts that normally use more than one group of muscles or joints.

5. Isolation exercises (like arm curls) are not necessary at first but should compliment your compound exercises.

6. Dont neglect your core or your cardio. Core is used in most lifts and will keep you from getting injured. Cardio will make your heart and lungs stronger allowing you to get more out of your lifting. Also helps with recovery. You wont need to do as much as if you were doing it for just calorie burning but make sure you push yourself a few times a week for around 20 minutes. Some people will tell you that cardio burns muscle and it definitely can if taken to extremes but conditioning is very important also.

7. Try to give a muscle group at least a couple days rest before working it again. You build muscle while resting. You break it back down in the gym.

8. Look up proper lifting form BEFORE you try doing a lift. Watching someone else in the gym is not a reliable source.

9. Do rotatory cuff exercises. Most common injury for weightlifters.

10. Only do stretches after warming up. And warm up before lifting.

clickmaster

So how is it a myth?

Just as I said. You can cut and bulk at the same time. They are not mutually exclusive processes which is why there is no need for cycling between the two. Cutting is just losing fat and bulking is just building muscle and both can be accomplished together at the same time.

The popular myth would have us eating lots of carbs to bulk and then cutting to lose the fat we added while bulking. That process is not necessary which is why it's a myth (that is is necessary). If you go to any GNC store you'll see formulas to help with both processes and those supplements are why naive bodybuilders believe they need to cycle between bulking and cutting phases. There is, of course, no good science to support that theory.

Good luck and good health!!

♠

clickmaster

I would you suggest you visit bodybuilding.com

Don't use bodybuilding.com. It's a scam-site for the purposes of selling supplements and is full of bad information. Check out this list of over 60 dangerous supplement products sold with bogus advertising claims which scam-site bodybuilding.com was forced to recall and take off the market --> http://www.usrecallnews.com/2009/11/bodybuilding-com-supplements-recalled-may-contain-steroids.html . More here --> http://www.fda.gov/Safety/MedWatch/SafetyInformation/SafetyAlertsforHumanMedicalProducts/ucm188957.htm?nav=rss

Good luck and good health!!

♠

MrsLVF

Looks like a ton of good info here.
I hear lift heavy a lot...
For a women slatrting out what weight is considered "heavy lifting" ?

clickmaster

For a women slatrting out what weight is considered "heavy lifting" ?

80% of max is a good weight for beginners through advanced. However, beginners should keep the intensity low and build it slowly over a period of months to prevent DOMS and build neural drive, coordination, etc. Intensity is the effort put forth or the energy expended per unit time during a set. Low intensity would be a few comfortable reps with a set duration <30 seconds. High intensity would be working the muscle and increasing the "burn" until the muscle is paralyzed by lactic acidosis and absolute muscle failure is reached at <90 seconds. It's important to learn to "listen" to your muscles and keep a detailed diary of each workout including the weight and time under load. Strict form should be used until enough experience and knowledge is acquired to allow for "cheating" and advanced exercises including "negatives", "super sets", "fractionals", "pre-exhausts", etc. Use "baby steps"...walk before running. Remember, you're building more than muscle. You're also building more robust organs and systems...a better body.


Good luck and good health!!

♠

clickmaster

Wrong,
You can do bulk and cut cycles with no supplementation at all. The reason why bulk cut cycle is the most effective is that you cannot gain muscle on a caloric deficit unless you are new to lifting. and when bulking you will add some fat, so to get fat off you do a cut cycle with a small caloric deficit so you don't lose much of the lean mass that you added.

Wrong. You can gain muscle on a caloric deficit. Bodybuilders trained without cutting and bulking cycles for many decades up to about the 60s when Joe Weider began turning bodybuilding into a supplement market. There is no good science to support your claim.

Ref:
http://www.bodybyscience.net/home.html/?page_id=18


Good luck and good health!!

♠

LabRat529

Looks like a ton of good info here.
I hear lift heavy a lot...
For a women slatrting out what weight is considered "heavy lifting" ?

"Heavy lifting" is just whatever you can lift for the required reps without hurting yourself.

When I first started lifting, I couldn't use weights for some of the exercises. I wasn't strong enough. So for me, 'heavy lifting' was my body.

thefuzz1290

If I were you I'd go with Stronglifts 5x5, mainly because it has you start with the bar only, then you add weight weekly. By the time the weights get "heavy" (minus bench, which is probably the weakest lift for women), you should have form down where you can safely do the exercise without getting hurt.

It looks like you have a good base to start with, but remember how your muscles develop is determined by genetics. You look as if you have the same body type as Jaime Eason, but you may not develop that way. Do 12 weeks of Stonglifts, reassess, then by then you should have a feel for how your body is going to develop.

Also, don't bulk/cut like some bodybuilders do. You worked hard for the body you have now, don't ruin it by a messy bulk. That being said, you can bulk safely, with a slight calorie increase (mostly with lean protein). The reason some body builders can get away with a messy bulk/cut routine is that steroids help immensely with fat loss (and every pro body builder is on steroids).

Good luck!

happyvitale

This good advice and is really some the best given sp fare.

I have been lifting for just 7 months and doing as much research as I can. There is sooo much conflicting info out there it is overwhelming.

The only real advice I can give you is:

1. Get enough sleep.

2. Drink enough water.

3.Eat enough protein. <

---

1gram per pound of lean body mass is a good enough formula. You can still eat in a deficit but you need to make sure you are getting enough food for the energy it takes to work out. So carbs and fats are still important.

4. Base your exercise around the larger compound lifts. Like chest press, squats, dead lifts, pull ups, rows, lunges, dips, etc.
Compound lifts are lifts that normally use more than one group of muscles or joints.

5. Isolation exercises (like arm curls) are not necessary at first but should compliment your compound exercises.

6. Dont neglect your core or your cardio. Core is used in most lifts and will keep you from getting injured. Cardio will make your heart and lungs stronger allowing you to get more out of your lifting. Also helps with recovery. You wont need to do as much as if you were doing it for just calorie burning but make sure you push yourself a few times a week for around 20 minutes. Some people will tell you that cardio burns muscle and it definitely can if taken to extremes but conditioning is very important also.

7. Try to give a muscle group at least a couple days rest before working it again. You build muscle while resting. You break it back down in the gym.

8. Look up proper lifting form BEFORE you try doing a lift. Watching someone else in the gym is not a reliable source.

9. Do rotatory cuff exercises. Most common injury for weightlifters.

10. Only do stretches after warming up. And warm up before lifting.

LexyDB

I agree with clickmaster, you can gain muscle whilst losing fat. Diet dictates the excess calories and training/exercise dictates your physical health and fitness. Why spend time cutting, putting yourself into a calorie deficit, to then bulk to add muscle?

With a controlled diet, you can increase muscle and still maintain and even lose body fat. Granted, you may not see drastic improvement but considering half a pound of muscle per week is the standard for non chemically assisted training, the trade off is worth it.

If you lose 2lbs in weight and add half a pound of muscle, the fat loss will only appeal as a pound and a half, this is to be expected. Just as adding the extra protein and micronutrients to your diet will increase your daily calorie intake, your body will process the extra calories with the exercise so you not be taking on excess calories, just burning off what you’ve consumed and still meet your calorie goals.

I’ve lost weight doing this since the New Year, I’ve lost weight and added muscle. So I know for a fact it can be done without cycling cutting and bulking. You may not see huge improvements immediately but you didn’t put excess weight on overnight, did you?

teagin2002

Looks like a ton of good info here.
I hear lift heavy a lot...
For a women slatrting out what weight is considered "heavy lifting" ?

You will want to lift as heavy as you can for a max of 8 to 12 reps. If you can go more than 12 reps then up the weight a bit and what I see recommended is 3 sets beautiful :flowerforyou:

CourtneyB610

This is awesome!! Thank you sooo much!!!

I have been lifting for just 7 months and doing as much research as I can. There is sooo much conflicting info out there it is overwhelming.

The only real advice I can give you is:

1. Get enough sleep.

2. Drink enough water.

3.Eat enough protein. <

---

1gram per pound of lean body mass is a good enough formula. You can still eat in a deficit but you need to make sure you are getting enough food for the energy it takes to work out. So carbs and fats are still important.

4. Base your exercise around the larger compound lifts. Like chest press, squats, dead lifts, pull ups, rows, lunges, dips, etc.
Compound lifts are lifts that normally use more than one group of muscles or joints.

5. Isolation exercises (like arm curls) are not necessary at first but should compliment your compound exercises.

6. Dont neglect your core or your cardio. Core is used in most lifts and will keep you from getting injured. Cardio will make your heart and lungs stronger allowing you to get more out of your lifting. Also helps with recovery. You wont need to do as much as if you were doing it for just calorie burning but make sure you push yourself a few times a week for around 20 minutes. Some people will tell you that cardio burns muscle and it definitely can if taken to extremes but conditioning is very important also.

7. Try to give a muscle group at least a couple days rest before working it again. You build muscle while resting. You break it back down in the gym.

8. Look up proper lifting form BEFORE you try doing a lift. Watching someone else in the gym is not a reliable source.

9. Do rotatory cuff exercises. Most common injury for weightlifters.

10. Only do stretches after warming up. And warm up before lifting.

CourtneyB610

Thanks! Yea I don't want to get hurt lol Esp. just starting out.

Looks like a ton of good info here.
I hear lift heavy a lot...
For a women slatrting out what weight is considered "heavy lifting" ?

"Heavy lifting" is just whatever you can lift for the required reps without hurting yourself.

When I first started lifting, I couldn't use weights for some of the exercises. I wasn't strong enough. So for me, 'heavy lifting' was my body.

CourtneyB610

Well thank you!! I've gotten down pretty much to where I want to weigh, but now I want to build muscle and look more defined! And I'm not going to bulk, especially with the warmer weather fast approaching. I'd hate to gain what I just worked soo hard to lose! I'm just trying to take in more protein like you have said, and trying to have some fat loss naturally if that's possible! Lol!

If I were you I'd go with Stronglifts 5x5, mainly because it has you start with the bar only, then you add weight weekly. By the time the weights get "heavy" (minus bench, which is probably the weakest lift for women), you should have form down where you can safely do the exercise without getting hurt.

It looks like you have a good base to start with, but remember how your muscles develop is determined by genetics. You look as if you have the same body type as Jaime Eason, but you may not develop that way. Do 12 weeks of Stonglifts, reassess, then by then you should have a feel for how your body is going to develop.

Also, don't bulk/cut like some bodybuilders do. You worked hard for the body you have now, don't ruin it by a messy bulk. That being said, you can bulk safely, with a slight calorie increase (mostly with lean protein). The reason some body builders can get away with a messy bulk/cut routine is that steroids help immensely with fat loss (and every pro body builder is on steroids).

Good luck!

CourtneyB610

That's what I'm going to do when I go today!! I'm also using the woman bodybuilding website and over the weekend I'm going to write down exercises, reps, and what not to help me get on track!!

Looks like a ton of good info here.
I hear lift heavy a lot...
For a women slatrting out what weight is considered "heavy lifting" ?

You will want to lift as heavy as you can for a max of 8 to 12 reps. If you can go more than 12 reps then up the weight a bit and what I see recommended is 3 sets beautiful :flowerforyou:

ArroganceInStep

Lot of back and forth going that I won't get into.

One thing I will say is that if you have access to a trainer you should definitely go for it. Having someone critique your form is so important, especially when you're just starting out. I'd also go so far as to say you should consider getting one initially to help you set your form, then after you've gotten into whatever routine you've chosen (and there are many) and are up to a heavy working weight that challenges you, get a trainer again to re-critique your form.

Looking at videos online is helpful as a starting point, and taping yourself and watching your form is another helpful tool, but there really is nothing like having a second set of eyes there for the instant feedback.

Whatever program you decide to use (I personally use stronglifts and swear by it), you'll see results. This is particularly true since you're pretty new to lifting. The most efficient way and such can be argued forever, but really just find something that you like and can stick with. What you cannot compromise on is form. That is far and away the most important thing when it comes to lifting.

Good luck!

CourtneyB610

I'd like you to share what you think about it going back and fourth! I'm trying to get as much advice as I can so I'd appreciate what you think! And I signed up for a session with a trainer for next Tuesday! So I can't wait to get started to make sure I'm doing everything right!

Lot of back and forth going that I won't get into.

One thing I will say is that if you have access to a trainer you should definitely go for it. Having someone critique your form is so important, especially when you're just starting out. I'd also go so far as to say you should consider getting one initially to help you set your form, then after you've gotten into whatever routine you've chosen (and there are many) and are up to a heavy working weight that challenges you, get a trainer again to re-critique your form.

Looking at videos online is helpful as a starting point, and taping yourself and watching your form is another helpful tool, but there really is nothing like having a second set of eyes there for the instant feedback.

Whatever program you decide to use (I personally use stronglifts and swear by it), you'll see results. This is particularly true since you're pretty new to lifting. The most efficient way and such can be argued forever, but really just find something that you like and can stick with. What you cannot compromise on is form. That is far and away the most important thing when it comes to lifting.

Good luck!

tigersword

So how is it a myth?

Just as I said. You can cut and bulk at the same time. They are not mutually exclusive processes which is why there is no need for cycling between the two. Cutting is just losing fat and bulking is just building muscle and both can be accomplished together at the same time.

The popular myth would have us eating lots of carbs to bulk and then cutting to lose the fat we added while bulking. That process is not necessary which is why it's a myth (that is is necessary). If you go to any GNC store you'll see formulas to help with both processes and those supplements are why naive bodybuilders believe they need to cycle between bulking and cutting phases. There is, of course, no good science to support that theory.

Good luck and good health!!

♠

Wow, seriously? Nobody said it's impossible. Bulking and cutting cycles are much more efficient than doing full body recomposition. I can add more muscle mass eating at a surplus, and burn more fat eating at a deficit, than I can do trying to both at the same time. So I can achieve the results I want, faster. No supplements needed.


And who says to eat tons of carbs while bulking? Are you the one spreading these myths, because you're the only one I've seen mention it.

ArroganceInStep

I'd like you to share what you think about it going back and fourth! I'm trying to get as much advice as I can so I'd appreciate what you think! And I signed up for a session with a trainer for next Tuesday! So I can't wait to get started to make sure I'm doing everything right!

I happen to agree with the cut and bulk philosophy. I respect other opinions surrounding the paradigm, but this is what I've seen work for me and others I have observed (my experience is limited, so take it with a grain of salt). From what I've read (I really like the material on bodyrecomposition.com, though there are plenty of other very good sources) it just makes more sense to me.

-If you're actively trying to build muscle, eat above maintenance (hit your macros!) while lifting heavy. Expect to gain some fat.
-If you're actively trying to cut fat, eat below maintenance (hit your macros!) while lifting heavy. Expect to lose some muscle.

In both scenarios, start with a moderately aggressive plan, and adjust from their to best suit your body's needs. It's better to make changes gradually than to try to go for a quick fix. You don't need supplements to achieve success, just a good plan (there are a few supplements that I take, but I try to keep them to a minimum as it's usually just a cop out alternative to whole natural foods).

Since you're trying to build muscle, setup a diet for yourself that's slightly above maintenance. Make sure you get adequate protein and fat in your diet, and get started on a heavy lifting program. Since you're new to lifting make sure you schedule in plenty of time for rest, and keep yourself well hydrated. Give it some time and if you see results, stick with the plan until you stall. If you don't see the results you're expecting, adjust slightly and reassess.

eschwab855

Wrong,
You can do bulk and cut cycles with no supplementation at all. The reason why bulk cut cycle is the most effective is that you cannot gain muscle on a caloric deficit unless you are new to lifting. and when bulking you will add some fat, so to get fat off you do a cut cycle with a small caloric deficit so you don't lose much of the lean mass that you added.

Wrong. You can gain muscle on a caloric deficit. Bodybuilders trained without cutting and bulking cycles for many decades up to about the 60s when Joe Weider began turning bodybuilding into a supplement market. There is no good science to support your claim.

Ref:
http://www.bodybyscience.net/home.html/?page_id=18


Good luck and good health!!

♠

I dont get the people in here. Now here is this MFP snob dissing all these web sites saying "is all they are here is to sell supplements they are poison so I look in his diary thinking I am going to see this super clean eater hell no its loaded with lean cuisine microwave meals' weightwatcher meals I mean that crap has so much poison in it "seriously thats so gross" girls from the giceo commercial

MrDude_1

I'd suggest a heavy weight lifting program.

Starting Strength
Strong Lifts 5x5
New Rules of Lifting for Women

If you are ready to really get into it, the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat. If that scares you (and it is scary) and since it's summer, you could eat at maintenance and lift. I bet you'll make good gains (especially if you are new to lifting) and then come fall you can decide if you want to do a real bulking cycle. Winter is "bulking season".

Before you do 5x5 strength training get your form down first. If you start out lifting heavy and not knowing what you're doing you're just going to hurt yourself.

This exactly! People recommend that others starting lift heavy with no knowledge of the other's current capacity and form. Above all be very careful, don't get hurt by over-extending yourself.

All three programs recommend people start with lower weights, and have tips and videos for correct form....

EXACTLY.
the first comment in there is great advice.
second is a good warning... but if you FOLLOW THE PROGRAM you will not get hurt.
Strong Lifts for example, starts you off with an empty bar... you start out very very light, focusing on good form, and work your way up..

MrDude_1

We can't "window shop" our body. All we can do is attempt to realize our genetic potential. For example, an ectomorph will never be a mesomorph..etc.

ok, couple things.
first, somatotypes are a myth.
second.... the terms cutting and bulking are synonyms for eating under maintenance calories, and eating over maintenance.
third.. your attitude sucks. your take a couple words said by someone and then make all kinds of assumptions about crap thats barely related to it.

fourth.. you hardly write your own posts, you're copying *kitten*.. and when you do write something, its just presumptuous, off topic and generally wrong.

while you're not in the bodybuilder camp of bro-science... your eco-science is not any better. You really need to do some real research, learn more then just what YOU are doing for yourself right now, and work on your people skills.

eschwab855

We can't "window shop" our body. All we can do is attempt to realize our genetic potential. For example, an ectomorph will never be a mesomorph..etc.

ok, couple things.
first, somatotypes are a myth.
second.... the terms cutting and bulking are synonyms for eating under maintenance calories, and eating over maintenance.
third.. your attitude sucks. your take a couple words said by someone and then make all kinds of assumptions about crap thats barely related to it.

fourth.. you hardly write your own posts, you're copying *kitten*.. and when you do write something, its just presumptuous, off topic and generally wrong.

while you're not in the bodybuilder camp of bro-science... your eco-science is not any better. You really need to do some real research, learn more then just what YOU are doing for yourself right now, and work on your people skills.

LMAO Nice job man