wanting to gain muscle mass

missikay1970

i have been working-out in effort to really "bulk-up" although i do not personally want to be a female body-builder, i do want to look significantly more musclular than i do now. i have increased my strength quite a bit since i started lifting last summer, but i still want to be "bigger." i have increased my protein quite a bit (now eating about 125 g of protein per day, or more) but does anyone have any other suggestions for how women can become more muscular? i weigh 126 currently, and i'm 5' 6" if that makes a difference. also, i was using weight "machines" but my husband has recently introduced me to free weights- which i've only been doing for one week. thanks!

oh and by the way, i am also trying to lose about 8 more lbs, so if i need to lose that weight first, i will...

JNick77

i have been working-out in effort to really "bulk-up" although i do not personally want to be a female body-builder, i do want to look significantly more musclular than i do now. i have increased my strength quite a bit since i started lifting last summer, but i still want to be "bigger." i have increased my protein quite a bit (now eating about 125 g of protein per day, or more) but does anyone have any other suggestions for how women can become more muscular? i weigh 126 currently, and i'm 5' 6" if that makes a difference. also, i was using weight "machines" but my husband has recently introduced me to free weights- which i've only been doing for one week. thanks!

oh and by the way, i am also trying to lose about 8 more lbs, so if i need to lose that weight first, i will...

Yeah, finish your weight-loss (aka "cut") and get to the weight and bodyfat you want because through the bulk you will also add a certain amount of fat-mass back on as well. You'll likely go through this type of process, Cut, Bulk, Cut, Maintain.

These are the best references that I've come across,

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/massive_eating_part_1

This will make calculating your calorie needs easier:

http://www.johnberardi.com/updates/july262002/na_masscalculator.htm

Here's John's website: http://www.precisionnutrition.com/

TrainingWithTonya

What is your carb intake like? How are you configuring your weight training? Ideally, for hypertrophy (building size in muscle) you need to have adequate intake of carbs to store as glycogen (in water in the muscle) to get bulk before actual muscle fiber growth can happen. The general rule of thumb for hypertrophy training is to do the max weight you can handle for 6-12 repetitions and do 3-6 sets for each exercise. Going too heavy and using sets of lower repetition is great for power and strength, but doesn't promote hypertrophy. Going too light and using sets of over 12 reps is great for endurance, but again doesn't promote hypertrophy. Personally I stick to 8-10 reps for hypertrophy.

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16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist

missikay1970

Thank you both very much. I am going to research tomorrow, and add the steps listed above in my weight training.
I eat good carbs, esp before working out.