How Dose A Female Build Muscle? Help

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  • Caper88
    Caper88 Posts: 418 Member
    Thanks for all the comments everyone. I started trying to alternate from upper body and lower body. I am also going to try to do some squats, lunges and those type of things. Anyone have an idea on how long it will take me to build muscle?
  • koosdel
    koosdel Posts: 3,317 Member
    You chose two great exercises. If your diet and rest periods are right you will see gains within just a few days, and (for most people) continual and fast gains for several weeks.

    One of my friends started working out with me two weeks ago, and her dead lift increased from 40 to 110 pounds in 6 days. A lot of that was in her learning how to use the stregnth she already had, but it is a phenomenal gain regardless. For most people the fastest growth is in the first three or four months.

    FYI; she hasn't lost any measurable weight yet, but her stregnth has skyrocketed to the point where she can tolerate heavy cardio.

    P.S. Don't be afraid of "man exercises", they won't make you look like a man. I've heard many girls say they don't want to look like those scary woman boby builders, but trust me, they spend years of hard work to get those bodies.
  • RunHardBeStrong
    RunHardBeStrong Posts: 33,069 Member
    Thanks for all the comments everyone. I started trying to alternate from upper body and lower body. I am also going to try to do some squats, lunges and those type of things. Anyone have an idea on how long it will take me to build muscle?

    It takes quite awhile to actually build muscle, you will see some muscle mass increase rather quickly but this is water retention and glucose stores. Just stay with it and you will see gains!! Squats and lunges will do wonders for your hind end pushups are also a great upper body move!!
  • TrainerRobin
    TrainerRobin Posts: 509 Member
    You all have it pretty right on here.
    Women can make pretty dramatic gains in their strength but when we stop and measure their body composition (we have an awesome high dollar setup in our gym), the actual addition of muscle mass is considerably slower to come. With time it will, though so don't give up.

    I wish that more folks had the opportunity to see first hand HOW hard my gals work to add just a little muscle. Other people in the gym actually stop and watch ... but then they admire the results. Unfortunately, often with a comment that she's lucky that she can build muscle -- they just can't add muscle no matter what they do. That's always a big attraction to me -- I'll tell them, "Oh yeah? Let me guide your training for 30 days and let's see!"

    They always get that look of fear in their eyes and back away -- and return to their three sets of 15 reps of a weight they can do without looking away from the television -- and then wonder why they were so unfortunate as to have been born with a body that just can't gain muscle!

    LOL

    Okay, stepping off my soapbox now. :drinker:
  • sbilyeu75
    sbilyeu75 Posts: 567 Member
    Nice post! I LOL'd at the disclaimer though.
  • Caper88
    Caper88 Posts: 418 Member
    I would even just more strength. It is getting a little hard though seeing numbers. I gained 3lbs when I weighed in last monday. I wish I had of taken measurements. It seems weird to gain 3lbs of muscle/water retention so my mind goes to fat.
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    Muscle Tissue burns fat. The more you have, the more fat you will burn. That is why a bodybuilder bulks (to gain muscle and obviously a side effect is fat) but then they cut (get rid of fat mostly) and doesn't take much effort because they already had all the muscle to help burn fat.

    If you are not doing strenght training whether you're a female or not, you're not fully tackling fat loss.
  • msbanana
    msbanana Posts: 793 Member
    I would even just more strength. It is getting a little hard though seeing numbers. I gained 3lbs when I weighed in last monday. I wish I had of taken measurements. It seems weird to gain 3lbs of muscle/water retention so my mind goes to fat.

    3 lbs is TOTALLY water retention. It takes a SURPLUS of about 500 calories a day for a week to gain 1 pound of fat.
    I'm gonna guess that you didn't consume a surplus 1500 calories a day for an entire week to gain that 3 lbs. :noway: Personally, I can gain 3lbs over night if I eat something a little high in sodium. If TOM's around make it 6lbs. :grumble: It's a great idea to focus on changing your body composition- just do yourself a favor and remember nothing happens over night. Stick with the strength training and enjoy it! :drinker:
  • droppin_lbs
    droppin_lbs Posts: 107 Member
    Bump - great info!
  • Andy_Carloz
    Andy_Carloz Posts: 14 Member
    Great info...

    I want to build up my muscle while losing my fat too.. :)
  • MiNiMoNkI
    MiNiMoNkI Posts: 447 Member
    All i have to say is 30 day shred, i have hit my target, and built loads of muscles along the way! i have tones everyhwere and feel brillinat, give it a go, you'll love it xx
  • marianne_s
    marianne_s Posts: 983 Member
    I've just started the 2nd phase of ChaLean Extreme DVD.... and I think it's great!

    I never really lifted heavy weights before, and I found it a simple way to get into lifting - much easier than trying to desgin my own exercise schedule!

    After completing 4 weeks of the 1st phase (Burn), I have lost 4.5 lbs & 7 inches - incl. 2 inches from my waist.

    So, I say.... get lifting....
  • sweet_t2483
    sweet_t2483 Posts: 37 Member
    bumpity bump for later
  • katkins3
    katkins3 Posts: 1,359 Member
    I bought Weight Training for Dummies and it was very helpful. This book answered my questions and had information on topics I hadn't even thought of yet. I liked the common sense approach.
  • End6ame
    End6ame Posts: 903
    Read this:
    http://www.myfitnesspal.com/topics/show/234432-if-you-think-you-gained-muscle-read-this

    And this:
    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/


    To Summarize:
    - You will not gain muscle by accident, it takes intentional work
    - Muscle size and muscle mass are not the same thing.
    - Muscle mass = muscle density and attributes to strength and power (think Olympic weight lifter)
    - Muscle size = build up of fluid in the muscle cells and attributes minimally to strength (think bodybuilder)
    - Gaining muscle mass typically requires lifting heavy (75%-85% + of your 1RM)
    - Lifting at this intensity automatically forces you into a lower rep range because you can’t lift a heavy weight as many times as a lighter weight.
    - The speed at which you lift can also be a factor in the amount of weight you can lift.
    - Faster lifting = the ability to lift heavier weights, which lands you in the lower rep ranges
    - Slower lifting = requires lighter weight and will land you in the higher rep ranges
    - The average male should expect no more than 1-2lbs of muscle mass gains per month
    - The average female should expect no more than ½-1lb of muscle mass gains per month
    - In most cases building muscle mass requires a calorie surplus, except in individuals with higher BF%
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