Female who wants to gain 10 lbs of muscle
KellysBBody
Posts: 5
I'm 5'3, 130 lbs and want to gain 10 lbs of muscle, any other female do the same thing who can give me helpful tips for exercise and diet? I would appreciate it! Thanks!
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Replies
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Find out what your TDEE is and eat ABOVE that while following a heavy lifting program such as Strong lifts or Starting strength.0
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Hey there, also 5'3" and currently around 115 and on maintenance. Start lifting and go heavy, heavy meaning you can only lift a particular weight 6-8 times to failure (each exercise will vary). Eat slightly above maintenance and increase your protein to 30-40%. You want more protein and higher weights.0
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+1 Manply.0
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Number one tip. Have patience. 10 pounds of muscle for a woman is a very ambitious goal, I'd plan for it to take at least a year.0
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Have you lifted before? If the answer is no, I'd also recommend something like Strong Lifts for at least 4-6 weeks. It's not a "hypertrophy" program but I think all beginners should start with something that establishes a basic level of strength and teaches the main basic compound lifts. If you've already done a program like that go ahead and jump into a hyptertrophy program. I've given a link to Lyle McDonald's (fitness expert) routine below.
You'll need to eat ABOVE maintenance. Start with 10% above TDEE. Aim to gain about a half pound a week. At least 1/3rd of what you will gain will be fat, probably more. Women can really only gain about a pound of muscle a month. Make sure to get at least 1 gram of protein per pound of lean body mass.
Good reading:
http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
http://www.bodyrecomposition.com/muscle-gain/muscle-gain-mistakes.html
http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html
His generic bulking routine:
http://forums.lylemcdonald.com/showthread.php?t=16960 -
It takes on average 47.5 days to gain 1 lb of lean muscle mass (source: bodybuilding.com), so first off, expect it to take more than a year to get the 10 lbs of muscle mass you desire. Otherwise, I would say bodybuilding.com is a great resource for you. Lots of workout plans and eating plans for gaining muscle etc.
In general eat above your TDEE by about 15%, up your protein above 30%, eat clean and LIFT HEAVY. I like stronglifts 5x5 for beginners or NROLFW but there are other programs or you can make your own. That's really all you can do.0 -
I'd like to gain 10lb of muscle too0
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Thanks everyone for you helpful advice! I only do some strength 2x a week, so I am going to look into the Super Lift program!
I'll plan to hit my goal in a year, I want to make sure I do it right!0 -
I love The New Rules of Lifting for Women - it's a great intro to lifting heavy and a lot of us here have had great results. Feel free to add me or join the group bb0
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