Female who WANTS to get a little bulky?

Yes, it's possible. But takes super strict nutrition and a hellavu lot of strength training.

I'd also mention that it's going to be easier if you are following a well defined lifting program with progressive resistance. A lot of people don't have the experience to write an effective lifting program.

Could you link me to any programs you know that have had high success rate? I'm currently doing my own routine, and I'm getting good results, but I want the best. Thank you.

any program that's progressive will be good- and any program you'll do.

The which one is largely irrelevant- building a really solid base of STRENGTH before really hammaring for size is wise (Remeber Arnold started young with Oly lifting before switching to body building)

We often suggest something like strong lifts- starting strength- new rules of lifting- this will just get you strong- and you can really pack on some size and then go for definition later.

You don't have to do it that way- but it's a good way to go- gives you something to work with.

In all honesty, if she really wants to look like that, she needs to shell out some money for a qualified (not just certified) personal trainer who has experience in training figure competitors.

I'd also mention that it's going to be easier if you are following a well defined lifting program with progressive resistance. A lot of people don't have the experience to write an effective lifting program.

Could you link me to any programs you know that have had high success rate? I'm currently doing my own routine, and I'm getting good results, but I want the best. Thank you.

any program that's progressive will be good- and any program you'll do.

The which one is largely irrelevant- building a really solid base of STRENGTH before really hammaring for size is wise (Remeber Arnold started young with Oly lifting before switching to body building)

We often suggest something like strong lifts- starting strength- new rules of lifting- this will just get you strong- and you can really pack on some size and then go for definition later.

You don't have to do it that way- but it's a good way to go- gives you something to work with.

This. I started with strong lifts and am now doing strong curves (glute centralized). Granted, I have a lot of weight to lose, and I don't really want to be a body competitor (nor necessarily have that body; depends on how much will power I end up having). The main thing is that your program is progressive. You always want to make more progress whether you are adding more reps, more weight, or more difficulty to the exercise. Sine you are looking to increase mass, I'd focus on adding more weight as the progression, but that is not the only way.

Also, the programs mentioned are focused on compound lifts which give you "more bang for your buck". You can spend less time in the gym why still accomplishing a lot. This does not mean that you can't get the size and body you want with isolation work, but you will be spending lots of time in the gym. There are many ways to skin a cat; find what works for you.

I agree that if you are wanting to be a body competitor, then you might want to get a specialized trainer. If you just like that body type but aren't looking to spend that much money, I start with a general strength program. As you gain more experience with how the exercises affect your body and look you can add in more accessory work where you need it.

I've been trying to get bulky for two years. I LOOK bulkier at the moment because I'm carrying 23% body fat, but I won't look as bulky when I cut and get my abs back. I look a lot bigger when I flex than when I walk around like normal.

Just took a quick look at your diary too. You're going to need A LOT more than 1800 net calories to bulk...I guarantee it.

1 - no, you don't need steroids
2 - lift intensely enough to cause micro-tears to muscle fibers so your body rebuilds muscle, you may want to incorporate pre-workout or creatine into your workout regimen. Creatine, by the way, has a greater impact on women than it does men. Just be aware that you will also need to drink a lot more water when using creatine.
3 - consume enough protein and amino acids to help your body rebuild muscle and gain mass
4 - follow a strict diet if you are looking to compete (esp. in Physique)
5 - get enough sleep to rebuild muscle
6 - be patient, it won't happen overnight
7 - if you can, work out with someone who does bodybuilding, you'll find it easier to stick to your routine that way (and won't face all of the questions re: what? you want to get bigger? why?)

I add a supplement called "probolic-sr" twice a day when I'm in "beast mode". Lol! It helps me put on muscle weight way easier that just eating more. I've also done the Ketogenic diet for a while before. Both of those together with training helped me put on 18 lbs last year.

Adding one more thing to the list I sent you earlier...

Supersets - I do TONS of these (literally), especially when I'm working out at hotel gyms whose weights are limited to dumbbells and have nothing higher than 45 or 50lb dumbbells. It's a good way to keep your heart rate elevated and maximizes blood flow and lactic acid to the muscles to encourage muscle growth.

Last, just a quick comment on gaining fat while building muscle: it is not a given that you will increase your body fat percentage while building muscle. My body fat fluctuates very little and has been a steady 17-18%. Yes, you will gain fat while gaining muscle, but the ratio of fat/muscle does not have to change substantially.

Interesting read. I'm coming off of my first bulk, and it didn't go as smoothly as I hoped. I put on 10-12 pounds, decent muscle, but more fat than I wanted.

It took a ton more food than I first anticipated, and a ton more lifting. I had to step up to 4-6 hours of lifting a week because my 3-f4 just wasn't cutting it.

Now I'm in a cut cycle, which is currently kinda sucky. My lifts have been suffering, so clearly I have much to learn.

Just took a quick look at your diary too. You're going to need A LOT more than 1800 net calories to bulk...I guarantee it.

Oh my, yes! I have to eat at least 2,400!

I currently have my goal set to 1800 calories, meaning I burn 500 minimum at the gym, 1300 is my bmr, and then I add 200 calories to get a surplus... but this is not what I actually eat, its just so that I can plan ahead of time. I wear a heart rate monitor in the gym, and whatever calories it says I burn over 500, I add on to my exercise, and eat it back a long with the 200 calorie surplus. It usually is around 2300.

Some good advice in here.

What you are going to need most is patience. I'm a guy obviously and can tell you that in the last 2 years of solid lifting 3-5x a week with bulks and cuts in there I have gained basically nothing on the arms, a little on the torso and 1kg per leg. (via dexa scan)

The less trained you are the more potential for growth you have.

Also, hrm's are not accurate for anaerobic exercise. For anyone with a regular lifting schedule, I recommend using gross figures and modifying when required.

Also, minimum protein of around .75g/lb of BW should be plenty. I'd be making up the surplus with the majority being carbs personally.