How fast do women put on muscle?

DfantaBeneFIT

Hello.
A few months after the before photo I had competed in two figure shows. After being at such a huge deficit for so long when I normalized my eating I added A LOT of weight. I had a strategic plan since I knew that post show it was easy to gain fat and start to look sloppy
I increased my protein slowly over a 6 month period from 110grams to 220. During show prep I was at about 1500 calories a day so I slowly ramped that up by a few hundred a week whilst increasing my intensity and weight in the gym
In 2008 I competed at 108 lbs 15% BF second show 2010 130 lbs 10% when I decided that figure didn't suit my physique I switched gears to bodybuilding. When I began to embrace a body building lifestyle (as oppose to figure type diet) I responded REALLY well. When my calories increased while I was "bulking" I got up to about 163 lbs 15% bf. I maintain at about 140 now around 10% bf so the answer is In two years I gained 55lbs at my heaviest. (about 32 now)
I am done "gaining" I think and working now on conditioning and bringing it all in tight. As far as "routines" I always used compounds. What worked best for my upper body was overall exposure to heavy things lol. My legs responded to leg press and quad extension (although I tend to avoid those now) in that time I had a blood test done and my fiancé and I realized that I genetically have a great hormone profile. I attribute a lot of my ability to that, SLEEP (I nap 2-4 hours daily), cortisol control and of course FOOD!
Hope that answers your questions

And thats FAST For a woman!

Do you know how many lbs of muscle you have put on total, and how many lbs in each year? What kinds of routines did you move through as you went? Are you still gaining? Still trying to gain?

DfantaBeneFIT

If you read my reply to the other poster you can see my story, my situation is a little different considering this is not just for general fitness for me. Regardless. The same rules apply to any lady looking to build. To answer your question it was a little more like year and half.

TIME! The most important point. I have been doing this a long time & I happen to have a cool before/after shot. TWO YEARS to get to that point and still working... Slow gains!!!

<a href="http://s1174.photobucket.com/albums/r602/dfantabenefit/?action=view&current=c08e2ad0.jpg&quot; target="_blank"><img src="http://i1174.photobucket.com/albums/r602/dfantabenefit/c08e2ad0.jpg&quot; border="0" alt="Photobucket Pictures, Images and Photos" /></a>

So you got all that muscle in 2 years???

Determinednoob

Hello.
A few months after the before photo I had competed in two figure shows. After being at such a huge deficit for so long when I normalized my eating I added A LOT of weight. I had a strategic plan since I knew that post show it was easy to gain fat and start to look sloppy
I increased my protein slowly over a 6 month period from 110grams to 220. During show prep I was at about 1500 calories a day so I slowly ramped that up by a few hundred a week whilst increasing my intensity and weight in the gym
In 2008 I competed at 108 lbs 15% BF second show 2010 130 lbs 10% when I decided that figure didn't suit my physique I switched gears to bodybuilding. When I began to embrace a body building lifestyle (as oppose to figure type diet) I responded REALLY well. When my calories increased while I was "bulking" I got up to about 163 lbs 15% bf. I maintain at about 140 now around 10% bf so the answer is In two years I gained 55lbs at my heaviest. (about 32 now)
I am done "gaining" I think and working now on conditioning and bringing it all in tight. As far as "routines" I always used compounds. What worked best for my upper body was overall exposure to heavy things lol. My legs responded to leg press and quad extension (although I tend to avoid those now) in that time I had a blood test done and my fiancé and I realized that I genetically have a great hormone profile. I attribute a lot of my ability to that, SLEEP (I nap 2-4 hours daily), cortisol control and of course FOOD!
Hope that answers your questions

And thats FAST For a woman!

Do you know how many lbs of muscle you have put on total, and how many lbs in each year? What kinds of routines did you move through as you went? Are you still gaining? Still trying to gain?

Mostly. I was asking about routines in particular because i was wondering what volume and frequency you were going with to know whether you were at the (generally regarded) optimal for both along the way. I.E. 3 day full body>4 day upper\lower or push\pull>3+day split or any of the hybrid power+hypertrophy etc. And I take it your hormone profile would then be regarded as above average for a woman? Just curious wanting to compare your progress vs some general models for male progression ala http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

DfantaBeneFIT

Typical week 2 days on one day off but lately it's more like 6 days (shoulders, back, chest, legs, off, touch up day (calves rear delts abs and repeat shoulders (whatever I want to grow I hit twice per week)
I lift by the book hypertrophy style typically (supplementing with circuit training occationaly)
5 sets heavy as possible up to 10 reps
About 4 different Movements per muscle group

I do often revert to stability style training to keep calorie burning high and keep my body symmetrical

And yes for a woman I have naturally high testosterone

Hello.
A few months after the before photo I had competed in two figure shows. After being at such a huge deficit for so long when I normalized my eating I added A LOT of weight. I had a strategic plan since I knew that post show it was easy to gain fat and start to look sloppy
I increased my protein slowly over a 6 month period from 110grams to 220. During show prep I was at about 1500 calories a day so I slowly ramped that up by a few hundred a week whilst increasing my intensity and weight in the gym
In 2008 I competed at 108 lbs 15% BF second show 2010 130 lbs 10% when I decided that figure didn't suit my physique I switched gears to bodybuilding. When I began to embrace a body building lifestyle (as oppose to figure type diet) I responded REALLY well. When my calories increased while I was "bulking" I got up to about 163 lbs 15% bf. I maintain at about 140 now around 10% bf so the answer is In two years I gained 55lbs at my heaviest. (about 32 now)
I am done "gaining" I think and working now on conditioning and bringing it all in tight. As far as "routines" I always used compounds. What worked best for my upper body was overall exposure to heavy things lol. My legs responded to leg press and quad extension (although I tend to avoid those now) in that time I had a blood test done and my fiancé and I realized that I genetically have a great hormone profile. I attribute a lot of my ability to that, SLEEP (I nap 2-4 hours daily), cortisol control and of course FOOD!
Hope that answers your questions

And thats FAST For a woman!

Do you know how many lbs of muscle you have put on total, and how many lbs in each year? What kinds of routines did you move through as you went? Are you still gaining? Still trying to gain?

Mostly. I was asking about routines in particular because i was wondering what volume and frequency you were going with to know whether you were at the (generally regarded) optimal for both along the way. I.E. 3 day full body>4 day upper\lower or push\pull>3+day split or any of the hybrid power+hypertrophy etc. And I take it your hormone profile would then be regarded as above average for a woman? Just curious wanting to compare your progress vs some general models for male progression ala http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

PANZERIA

.

robin52077

Dfantabenefit:

I look NOTHING close to THAT good, in fact, I don't think I could ever be that dedicated....
I am at squat 110, bench 80, deadlift 125. progressing quickly and adding weight weekly.

I bet you lift more than double that! :drinker: KUDOS!
You rock!

cindyhoney2

I'm using 5-8lb weights (I am recovering from frozen shoulder in both shoulders so I don't want to re-injur myself) and my arms are looking really good, lots of definition. I also do pushups and reverse pushups. So it can be done w/lower weights. I have a picture of my bi-cep in my profile pics. This is w/weights and Insanity.

alexbusnello

I need to REBUILD lost muscle from training hard while eating little.... Now I'm fatter and flabbier, weaker, mood swings, ect. I got to stop being afraid of eating more.... And I want to lift heavier. I have 5lbs and 7.5 dumbbells. I can't afford a gym membership or personal trainer, ect, either.

GaidenJade

Do what challenges you. Work your way up. If you need to start with 5lbs. then do it. But once you feel it getting easier, go up with the weight. Challenge your body and muscles. And don't forget the protein!

LorinaLynn

Five and eight pounds is a good place to start, but to really change your body, you need to really challenge it.

I've been lifting heavy for about a year now, and have gained about 8 pounds. Probably not all muscle, but I'm about the same size as I was a year ago. Actually, I'm pretty sure at least three pounds is water weight from not watching my sodium the past week or so.

http://www.myfitnesspal.com/blog/LorinaLynn/view/one-year-of-strength-training-367482

I started with 5 pound dumbbells and body weight exercises, but after a while, that stopped being a challenge.