I want to be ripped and strong! Help!

MissAnnieRosie
MissAnnieRosie Posts: 25
edited January 12 in Fitness and Exercise
I've been trying to work on building both long lean muscle (which I already have a fair amount of) and lots of bulk muscle. I know that sounds weird for a girl but I have loose skin from my original 170lbs weight loss and a body type that can carry a lot of muscle. Plus I'm going into vet school where you need to be strong, I work with horses and livestock and big dogs, stronger is just better for me.
I use Planet Fitness and am looking for things I can in, and out, of the gym to help build a lot of muscle. I'm looking to do mostly upper body but also full body as well.

Thank You!

Replies

  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Big 6 compound lifts is what you need: http://forum.bodybuilding.com/showthread.php?t=118920551&page=1
  • farsteve
    farsteve Posts: 157 Member
    I'm a big fan of Lou Schuler's "New Rules of Lifting" and I've heard good things about NROL for Women. I'm pretty sure you can get good deals on used books at Amazon and B&N.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Big 6 compound lifts is what you need: http://forum.bodybuilding.com/showthread.php?t=118920551&page=1

    Agreed, focus on compound lifts - squat, deadlift, bench press, overhead press, rows. Not only will you get stronger, but it will be functional strength that you'll see in every day life.
  • waldo56
    waldo56 Posts: 1,861 Member
    Muscle is only built in a calorie surplus.

    Just like with fat loss, your success or lack thereof will largely be driven by your diet.
  • woodsygirl
    woodsygirl Posts: 354 Member
    Muscle is only built in a calorie surplus.

    Just like with fat loss, your success or lack thereof will largely be driven by your diet.

    This.

    Also, make sure you get in enough protein and really work on getting enough to eat.
  • tlhorsley
    tlhorsley Posts: 141 Member
    Muscle is only built in a calorie surplus.

    Just like with fat loss, your success or lack thereof will largely be driven by your diet.

    This.

    Also, make sure you get in enough protein and really work on getting enough to eat.

    These for sure. Compound heavy lifting a must too.
  • MissAnnieRosie
    MissAnnieRosie Posts: 25
    I eat a pretty high protein diet, low carb, no gluten and I'm working on cutting sugar. I know it's key to building muscle so I've been looking at how to better my diet for gaining muscle.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Eat lots of protein
    Get enough fat
    Get enough carbs to fuel your workouts, and then some more to be in a surplus.

    Lift heavy, and go HARD on accessory work.

    Get enough sleep, and then get some more sleep.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    First, I just wanted to say that there is no "long lean muscle" and "bulk muscle" Muscle is muscle, and it's lean. It only looks "bulky" when combined with excess fat, or if you have tons of it (male bodybuilder-esque)

    Now that that's out the way...
    Compound lifts are awesome exercises for strength and muscle. Squats, deadlifts, bench press, rows etc etc
    You will need a calorie surplus though (or at least maintenance) to build any actual muscle tissue aside from possible newbie gains.
  • Gunsentry
    Gunsentry Posts: 121 Member
    Starting Strength or Strong Lifts 5x5 program.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Starting Strength or Strong Lifts 5x5 program.

    If you're going to do this, add accessory work as well.
  • baotzu
    baotzu Posts: 28
    I've been trying to work on building both long lean muscle (which I already have a fair amount of) and lots of bulk muscle.

    ...
  • Loftearmen
    Loftearmen Posts: 380
    I eat a pretty high protein diet, low carb, no gluten and I'm working on cutting sugar. I know it's key to building muscle so I've been looking at how to better my diet for gaining muscle.

    Buy the book "Carbohydrate Back Loading"
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    Eat lots of protein
    Get enough fat
    Get enough carbs to fuel your workouts, and then some more to be in a surplus.

    Lift heavy, and go HARD on accessory work.

    Get enough sleep, and then get some more sleep.

    QFT, especially the last part. I find that so many people underestimate the amount of sleep, that a hard and heavy lifting schedule requires.
  • KatLifter
    KatLifter Posts: 1,314 Member
    Check out New Rules of Lifting for Women, it is a really good program that will use the big lifts, http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

    Also, Jamie Eason's LiveFit, http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-, http://www.myfitnesspal.com/forums/show/10394-jamie-eason-livefit-12-week-program-2013

    They both have active MFP groups. good luck!
    I was never stronger than when I was working with horses. Loading up the hay loft and mucking will give you a great workout!
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