Ladies gaining muscle

Lornabrooksy
Lornabrooksy Posts: 1 Member
in Motivation and Support
just wondering if there are any ladies out there trying to gain muscle mass ? It's not common and Id like to find advice on diet and exercise for gaining those quads and guns

Replies

  • JoReddBowe
    JoReddBowe Posts: 25 Member
    I'm not sure if I fit into your target audience but here's where I am: overweight ex-athlete. So I do cardio a few times per week and lift a few times per week (on the same days, I don't have time to go to the gym 6-8 times per week. I do 20-35 mins of cardio because I hate it, and then lift because I love it. I am not necessarily "bulking" but I lift as much as I can for 3 sets of 10 and move up when it gets easier. I lift all body groups except chest.
  • TheRoseRoss
    TheRoseRoss Posts: 112 Member
    Lift heavy weights. I know a lot of women that say things like "I don't want to lift heavy weights because I don't wanna get 'too bulky.'" That doesn't happen when women lift heavy weights. Women don't have enough testosterone to end up "looking like a man" when lifting heavy weight.

    Also, weight training is cardio.

    Don't get me wrong, I'm not saying "don't do cardio." What I'm saying is "do not underestimate the benefits of training with heavy weights." You will not end up getting too bulky/looking like a man, unless you start injecting testosterone.

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  • arditarose
    arditarose Posts: 15,573 Member
    I'm trying a recomp, so not bulking...just lifting heavy, eating at maintenance, hitting my macros, and crossing my fingers. Just finished my last cycle of 5/3/1 and started PHUL today.
  • BigLifter10
    BigLifter10 Posts: 1,153 Member
    I've reached my goal point on gaining mass. Keep up the protein! I still opt to do cardio for heart health and stress relief. I box, walk, bike - whatever for 30 min 4 or 5 x per week.
  • jacksonchloe2
    jacksonchloe2 Posts: 2 Member
    I have def toned my muscle this past six months, I started doing TRX group fitness and interval strength training. The change has been awesome. I also upped my protein consumption.
  • slaite1
    slaite1 Posts: 1,307 Member
    Just be consistent. If you want to ADD muscle, as in increase mass, than you need to lift and eat more! If you're just looking to "tone" and see some definition than you need to lift and eat less! The basics are pretty simple. Eat enough. Push yourself at the gym. Do a progressive lifting program. Add in cardio accordingly. Repeat :-)
  • MKEgal
    MKEgal Posts: 3,250 Member
    http://www.bodyrecomposition.com/
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    jacksonchloe2 wrote: »
    I have def toned my muscle this past six months, I started doing TRX group fitness and interval strength training. The change has been awesome. I also upped my protein consumption.

    Being toned means you've lost fat to show the muscles underneath, not necessarily grown.

    OP - I'm currently trying to grow before starting comp prep again in a month. Lots of heavy lifting, all the food, and accepting the fat that comes with it. Can't wait to see what's underneath
  • AndreaEIE
    AndreaEIE Posts: 33 Member
    I do P-90X! If you commit to each workout, gaining muscle is unavoidable :)
  • maccazan
    maccazan Posts: 5 Member
    Some advice that I don't read often in the community... ¡eat your carbs! Carbs are so important and so often neglected when talking about strength training... I do strength training five times a week, with two times cardio, 1 swimming day and 1-2 times yoga. My strength training sessions are 1:30 up to 2 hours. My activity level is very high, and I just can't imagine keeping that up without my carbs. Protein is absolutely essential as well, but don't be deceived by "the more, the better"... Your kidneys will suffer in the long run. My nutriologist adviced to me 84 to 90 grams (depending on whether I do strength training or not). That is a healthy amount for a 165 cm/ 60 kg girl like me... and I've been gaining a lot of muscle mass in the past few weeks.

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