Woman trying (and failing) to get bulky - wahhhhh!

Liftnlove

What's the difference between what you're doing now and bodybuilding?

ETA: I thought lifting heavy was what bodybuilders did to gain muscle.

Sort of - they definitely have a lot in common. The point of powerlifting is to develop strength; the point of bodybuilding is to develop an eye-popping physique. Obviously, you will develop muscle when you are lifting heavy, but not the way you would if you were deliberately targeting certain body parts and groups for muscle development. Powerlifting programs focus on compound lifts (squat, deadlift, bench press, rows) whereas bodybuilding programs fall more along the line of the old split schedule, i.e., doing chest/legs on one day, back/biceps on another, etc. Make sense?

Actually you're looking for hypertrophy and to do that you're gonna have to do some volume training. Reps between 8-12 and 16-24 sets per bodypart (that's 4 exercises for 4-6 sets). And weight should be progressive in resistance.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Pretty much exactly what I was gonna say.

You look great though!!! Super cute pics! ...But if you're looking for hypertrophy and visible muscle, I agree with Ninerbuff 100%.

Otterluv

I am dealing with this myself. I've been lifting for around 6 months, had my fun newbie gains, and now it's going slower. Husband started a month and a half ago, was lifting lower than me on some things (okay, MAYBE it was mean of me to laugh, point, and gloat) and now he's kicking my rear. It's ticking me off.

Stupid testosterone.

He also started running way later than I did and now is tons faster, but I'm blaming that on the fact that he's a foot taller than I am & has longer legs.

Either way, it's not fair.

Edited to add - holy crap woman, those legs are AMAZING!!!

triggsta

http://www.bodybuilding.com/fun/hugo41.htm

You might like this article. Quite frankly, I would start strolling over to the bodybuilding.com website for more tips on this subject. There are a lot more woman and people in general trying to gain muscle rather than simply lose fat.

In general, I would cut back on cardio and follow the weight-lifting plan they mentioned below (many many reps for one body part). I've been doing that myself (minus cutting back on cardio; I'm training for a 10k and then afterwards will cut back on cardio) and have really noticed an increase in muscle so far.

BinaryPulsar

Looks like a lot of good advice in this thread (I found it helpful). Everyone has a different body type and you look lovely! You've been working hard and should feel good about that!

MrGonzo05

Good job!

MrGonzo05

Ectomorph, endomorph and mesomorph. You, my dear, are an ectomorph. You will have to work very hard to put on muscle. I, however, am a mesomorph. I bulk up walking my dog :laugh:

We all just have to adjust for our body types. I suggest researching how to put on muscle for your body type and utilize those strategies.

Too complicated, and it's nonsense anyway. Watch your calories and macros, and follow a good program. The calories may require some dial in; it did in my case.

BinaryPulsar

What's the difference between what you're doing now and bodybuilding?

ETA: I thought lifting heavy was what bodybuilders did to gain muscle.

Sort of - they definitely have a lot in common. The point of powerlifting is to develop strength; the point of bodybuilding is to develop an eye-popping physique. Obviously, you will develop muscle when you are lifting heavy, but not the way you would if you were deliberately targeting certain body parts and groups for muscle development. Powerlifting programs focus on compound lifts (squat, deadlift, bench press, rows) whereas bodybuilding programs fall more along the line of the old split schedule, i.e., doing chest/legs on one day, back/biceps on another, etc. Make sense?

Actually you're looking for hypertrophy and to do that you're gonna have to do some volume training. Reps between 8-12 and 16-24 sets per bodypart (that's 4 exercises for 4-6 sets). And weight should be progressive in resistance.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Can a person train like this (on the same body parts) 3 days a week. Or are longer rest periods needed? This is probably a silly question.

weese17

Thanks, everybody! I was being a bit tongue-in-cheek with my post; women often express concern on the forums that they will get bulky if they lift heavy weights, and my physique is testament to the fact that it isn't true -- and in fact, you can actively be TRYING to add some muscle and not be successful! :bigsmile: The women you see winning bodybuilding awards have worked really, REALLY hard to develop the bodies they have -- it's not something just happens overnight by accident.

Cheers!

ninerbuff

What's the difference between what you're doing now and bodybuilding?

ETA: I thought lifting heavy was what bodybuilders did to gain muscle.

Sort of - they definitely have a lot in common. The point of powerlifting is to develop strength; the point of bodybuilding is to develop an eye-popping physique. Obviously, you will develop muscle when you are lifting heavy, but not the way you would if you were deliberately targeting certain body parts and groups for muscle development. Powerlifting programs focus on compound lifts (squat, deadlift, bench press, rows) whereas bodybuilding programs fall more along the line of the old split schedule, i.e., doing chest/legs on one day, back/biceps on another, etc. Make sense?

Actually you're looking for hypertrophy and to do that you're gonna have to do some volume training. Reps between 8-12 and 16-24 sets per bodypart (that's 4 exercises for 4-6 sets). And weight should be progressive in resistance.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Can a person train like this (on the same body parts) 3 days a week. Or are longer rest periods needed? This is probably a silly question.

3 times per body part per week would be a bit much. 2 times a week as long as your recovery is sufficient should be fine. Personally myself (because of how much time I've actually put in) I train each body part just once a week now.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

bostonwolf

Thanks, everybody! I was being a bit tongue-in-cheek with my post; women often express concern on the forums that they will get bulky if they lift heavy weights, and my physique is testament to the fact that it isn't true -- and in fact, you can actively be TRYING to add some muscle and not be successful! :bigsmile: The women you see winning bodybuilding awards have worked really, REALLY hard to develop the bodies they have -- it's not something just happens overnight by accident.

Cheers!

Thanks for posting. This is one of my pet peeves, both on here in general. It's impossible for a woman to bulk up like a man without taking suppliments and/or drugs. Just can't happen.

BinaryPulsar

What's the difference between what you're doing now and bodybuilding?

ETA: I thought lifting heavy was what bodybuilders did to gain muscle.

Sort of - they definitely have a lot in common. The point of powerlifting is to develop strength; the point of bodybuilding is to develop an eye-popping physique. Obviously, you will develop muscle when you are lifting heavy, but not the way you would if you were deliberately targeting certain body parts and groups for muscle development. Powerlifting programs focus on compound lifts (squat, deadlift, bench press, rows) whereas bodybuilding programs fall more along the line of the old split schedule, i.e., doing chest/legs on one day, back/biceps on another, etc. Make sense?

Actually you're looking for hypertrophy and to do that you're gonna have to do some volume training. Reps between 8-12 and 16-24 sets per bodypart (that's 4 exercises for 4-6 sets). And weight should be progressive in resistance.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Can a person train like this (on the same body parts) 3 days a week. Or are longer rest periods needed? This is probably a silly question.

3 times per body part per week would be a bit much. 2 times a week as long as your recovery is sufficient should be fine. Personally myself (because of how much time I've actually put in) I train each body part just once a week now.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Thanks!

DawnEH612

Ectomorph, endomorph and mesomorph. You, my dear, are an ectomorph. You will have to work very hard to put on muscle. I, however, am a mesomorph. I bulk up walking my dog :laugh:

We all just have to adjust for our body types. I suggest researching how to put on muscle for your body type and utilize those strategies.

Like this post said.. Work with your body type and try to embrace those body type characteristics. Try as I might to be long, lean and lanky, it will never happen, that'd be like an elephant???? trying to be a gazelle ????! I don't care how much you change the elephants diet or how much exercise you make it do, it will never make it look like a gazelle. Instead, if the elephant focused on being the best looking elephant ????????????it could be, well, then.. Watch out!

DawnEH612

Thanks, everybody! I was being a bit tongue-in-cheek with my post; women often express concern on the forums that they will get bulky if they lift heavy weights, and my physique is testament to the fact that it isn't true -- and in fact, you can actively be TRYING to add some muscle and not be successful! :bigsmile: The women you see winning bodybuilding awards have worked really, REALLY hard to develop the bodies they have -- it's not something just happens overnight by accident.

Cheers!

This is SOOO true!

MireyGal76

I just wanted to tell you that I think you're awesome and you totally rock! Sexy, gorgeous, funny. You'll get there. . Just keep pushing... and eat eat eat!

Xo

grantdumas7

Just a suggestion do an upper/lower body split. Day 1 upperbody, Day 2 lowerbody, Day 3 rest, Day 4 Upper, Day 5 Lower, Day 6 and 7 rest. This will give your bodyparts more rest and will allow you to train them with more volume (setsxreps).

weese17

I just wanted to tell you that I think you're awesome and you totally rock! Sexy, gorgeous, funny. You'll get there. . Just keep pushing... and eat eat eat!

Xo

Aww, thank you! And you KNOW that eating ain't my problem, lady! :bigsmile: :bigsmile: