Gaining Muscle and Fat: Body Sculpting...?

kellyjreardon
kellyjreardon Posts: 2 Member
edited November 16 in Goal: Gaining Weight and Body Building
Hi all! I'm 5'7" and 120lbs. I'd like to gain about 15-20lbs. I'm looking for some good exercises I can do to build up my legs/thighs, and just tone up my midsection. I don't mind gaining fat along with muscle mass, I'd prefer not to have a super muscular appearance.
I've started to gain a little weight and it seems to be proportionate, but I'd like a more toned/sculpted midsection, and more weight on my buns & thighs, lol.
I've heard so many people saying to start doing squats, so I think I'll try those. But I'd like to tone up my abdomen as well, and just doing squats won't cut it. If anyone has any advice on exercises, I'd appreciate your responses! Thank you!

Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    Don't worry about getting a 'super muscular appearance' - unfortunately, it's not that easy to achieve and certainly won't happen accidentally.

    Squats would be a great place to start and will work your legs and abs if you use progressively heavier weight. If you have access to a gym, you could try goblet squats with a dumbbell or barbell squats. If you enjoy it, there are loads of good beginner programmes you could look into (starting strength, Stronglifts, ICF 5x5, strong curves etc).

    Try to keep your surplus small, less than 250, to keep fat gains at a minimum. You're not going to build any appreciable muscle without some form of progressive strength training.
  • mjudd1990
    mjudd1990 Posts: 219 Member
    Heavy squats are actually one of the best ab exercises you can do. I personally think doing dedicated "ab" workouts while bulking is pretty useless. Using good form on heavy core lifts like squat and deadlift is sufficient. Worry about sit ups and whatnot when you start slimming back down.
  • keithcw_the_first
    keithcw_the_first Posts: 382 Member
    You don't think it worth developing the abs directly during a bulk? Why, specifically, if you don't mind my asking.
  • Unknown
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  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    MrM27 wrote: »
    keithcw_the_first wrote: »
    You don't think it worth developing the abs directly during a bulk? Why, specifically, if you don't mind my asking.
    Some people do them some don't. I personally find direct ab work tedious. I get a great core workout with heavy squats and deadlifts.

    Agreed.

    OP, I think you're going to struggle to gain muscle in your legs but get a more defined mid section. You'll be needing a caloric surplus to gain, but a deficit to see more definition in your abs. Perhaps focus on the gaining part first, then lean down. Having abs year round isn't realistic for most women though....
  • terizius
    terizius Posts: 425 Member
    Some people do them some don't. I personally find direct ab work tedious. I get a great core workout with heavy squats and deadlifts.

    I am another that rarely does direct ab work (and I've had a 6-pack my entire adult life). My abs get a great workout doing heavy, compound lifts. If I happen to go to the gym on my off day, I'll do some ab, calf and forearm work.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    Heavy compound lifts here. Never do ab work, but I run swim and cycle so it's all happening.

    I think you should go for a slow 10lb bulk, and see how you feel then. That's already nearly 10 percent heavier than you are now. You'll notice it.
  • kellyjreardon
    kellyjreardon Posts: 2 Member
    Awesome! Thank you all for your input!
  • rontafoya
    rontafoya Posts: 365 Member
    Deadlifts (and squats). Also, stiff leg deadlifts. Sumo squats too.
  • DedRepublic
    DedRepublic Posts: 348 Member
    edited April 2015
    keithcw_the_first wrote: »
    You don't think it worth developing the abs directly during a bulk? Why, specifically, if you don't mind my asking.

    On each day of your split add two different ab exercises to the end of your workout. Variety is good.
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