Gaining Muscle
MISSJAMIENICOLERUGH
Posts: 18 Member
Hi There! I have plateaued in my gains. I am 27 years old, 5'7 and 150lbs. I started my journey as "skinny fat" at around 121lbs (5 years ago). Slowly I have gained muscle mass BUT now I've plateaued. I am looking to gain size in my biceps/tris/shoulders/back/legs. I am moving from a bikini to a figure form. My macros are around 286 Carbs; 179 Protein; 66 Fat =2382 calories. I have been told to lift HEAVY for few reps and many sets. Any trainers out there that can help a girl out? 
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Replies
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If you have plateaued in terms of gaining weight, you need to add more calories. And personally, follow a good structured program that provides balance and then add some accessories if you want. Below is a good list of workouts and links to their information.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p11 -
Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g and move the calories from 39g protein to carbs and fat. 2g per 1kg on your body weight should be enough, if it will be too much your body will not absorb it and turn it into sugar. This is a suggestion, keep watching your progress and adjust everything based on that.0
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Thank you @tziol. If I move my protein to 140g what should my carb/fat intake be?0
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Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g and move the calories from 39g protein to carbs and fat. 2g per 1kg on your body weight should be enough, if it will be too much your body will not absorb it and turn it into sugar. This is a suggestion, keep watching your progress and adjust everything based on that.
Rep range won't matter if she doesn't increase calories. Calories control metabolic environment.
Just a piece of semantics... fat and proteins won't convert to sugars.. they convert to glucose through gluconegenesis.0 -
Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g and move the calories from 39g protein to carbs and fat. 2g per 1kg on your body weight should be enough, if it will be too much your body will not absorb it and turn it into sugar. This is a suggestion, keep watching your progress and adjust everything based on that.
Rep range won't matter if she doesn't increase calories. Calories control metabolic environment.
Just a piece of semantics... fat and proteins won't convert to sugars.. they convert to glucose through gluconegenesis.
What is your suggestions on reps? Do you agree with heavy weight/3 sets /8-10 reps? Also, I checked out your bulking links. I see the SL's 5x5 is popular but I'm not sure if that is diverse enough for women. What do you suggest for women? Thank you
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MISSJAMIENICOLERUGH wrote: »Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g and move the calories from 39g protein to carbs and fat. 2g per 1kg on your body weight should be enough, if it will be too much your body will not absorb it and turn it into sugar. This is a suggestion, keep watching your progress and adjust everything based on that.
Rep range won't matter if she doesn't increase calories. Calories control metabolic environment.
Just a piece of semantics... fat and proteins won't convert to sugars.. they convert to glucose through gluconegenesis.
What is your suggestions on reps? Do you agree with heavy weight/3 sets /8-10 reps? Also, I checked out your bulking links. I see the SL's 5x5 is popular but I'm not sure if that is diverse enough for women. What do you suggest for women? Thank you
If you want one that is aimed at women, the two major ones are NROL4W and StrongCurves. But if you have been lifting for a few years, they might not be advanced enough for you, and you might benefit from a split type program like PHUL, PHAT or the 4 Day Power Muscle Burn Split.1 -
MISSJAMIENICOLERUGH wrote: »Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g and move the calories from 39g protein to carbs and fat. 2g per 1kg on your body weight should be enough, if it will be too much your body will not absorb it and turn it into sugar. This is a suggestion, keep watching your progress and adjust everything based on that.
Rep range won't matter if she doesn't increase calories. Calories control metabolic environment.
Just a piece of semantics... fat and proteins won't convert to sugars.. they convert to glucose through gluconegenesis.
What is your suggestions on reps? Do you agree with heavy weight/3 sets /8-10 reps? Also, I checked out your bulking links. I see the SL's 5x5 is popular but I'm not sure if that is diverse enough for women. What do you suggest for women? Thank you
If you want one that is aimed at women, the two major ones are NROL4W and StrongCurves. But if you have been lifting for a few years, they might not be advanced enough for you, and you might benefit from a split type program like PHUL, PHAT or the 4 Day Power Muscle Burn Split.
Great. I'll check the more advanced options out!0 -
MISSJAMIENICOLERUGH wrote: »MISSJAMIENICOLERUGH wrote: »Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g and move the calories from 39g protein to carbs and fat. 2g per 1kg on your body weight should be enough, if it will be too much your body will not absorb it and turn it into sugar. This is a suggestion, keep watching your progress and adjust everything based on that.
Rep range won't matter if she doesn't increase calories. Calories control metabolic environment.
Just a piece of semantics... fat and proteins won't convert to sugars.. they convert to glucose through gluconegenesis.
What is your suggestions on reps? Do you agree with heavy weight/3 sets /8-10 reps? Also, I checked out your bulking links. I see the SL's 5x5 is popular but I'm not sure if that is diverse enough for women. What do you suggest for women? Thank you
If you want one that is aimed at women, the two major ones are NROL4W and StrongCurves. But if you have been lifting for a few years, they might not be advanced enough for you, and you might benefit from a split type program like PHUL, PHAT or the 4 Day Power Muscle Burn Split.
Great. I'll check the more advanced options out!
If you want a program that will make you cry, then look at GVT... I almost cried every workout... but remember, you have to address the energy side too.. so more calories. Probably 2600.0 -
MISSJAMIENICOLERUGH wrote: »MISSJAMIENICOLERUGH wrote: »Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g and move the calories from 39g protein to carbs and fat. 2g per 1kg on your body weight should be enough, if it will be too much your body will not absorb it and turn it into sugar. This is a suggestion, keep watching your progress and adjust everything based on that.
Rep range won't matter if she doesn't increase calories. Calories control metabolic environment.
Just a piece of semantics... fat and proteins won't convert to sugars.. they convert to glucose through gluconegenesis.
What is your suggestions on reps? Do you agree with heavy weight/3 sets /8-10 reps? Also, I checked out your bulking links. I see the SL's 5x5 is popular but I'm not sure if that is diverse enough for women. What do you suggest for women? Thank you
If you want one that is aimed at women, the two major ones are NROL4W and StrongCurves. But if you have been lifting for a few years, they might not be advanced enough for you, and you might benefit from a split type program like PHUL, PHAT or the 4 Day Power Muscle Burn Split.
Great. I'll check the more advanced options out!
If you want a program that will make you cry, then look at GVT... I almost cried every workout... but remember, you have to address the energy side too.. so more calories. Probably 2600.
I don't think crying is the goal here!
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Hi, adjust weight to be able to do 12-15 reps (where in the last rep you would feel like you would be able to do 1 more rep only) in each set. Allow 24h for recovery for small parts like biceps and 48h for big parts like back (depends on how intense the training is). I would lower the protein in your case from 179 to ~140g and move the calories from 39g protein to carbs and fat. 2g per 1kg on your body weight should be enough, if it will be too much your body will not absorb it and turn it into sugar. This is a suggestion, keep watching your progress and adjust everything based on that.
Rep range won't matter if she doesn't increase calories. Calories control metabolic environment.
Just a piece of semantics... fat and proteins won't convert to sugars.. they convert to glucose through gluconegenesis.
Calorie surplus is an obvious thing in case of muscle building. Glucose is a sugar and the excees of protein will turn into it. Apart from diet weight and reps should also be adjusted. You may not get same reaults of doing 5 sets 1-2 rep in each comparing to 5 sets 12-15 in each.
@MISSJAMIENICOLERUGH I would suggest eating ~4g carbs, 2g protein and ~1.2g fat per 1kg of body weight
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Typically in bodybuilding to promote hypertrophy ( muscle growth ) use a range of at least 8 / 12 repetitions.......low reps / heavy weights are used for strength training which in some cases may help in muscle growth via strength gains ,
Concentrate on 8 /12 reps & progressive increases in weights ,when you can reach 8 reps easily at the given weight increase the weight slightly & you must eat to grow ( calories over & above maintenance)
Hope this helps 0 -
MISSJAMIENICOLERUGH wrote: »Thank you @tziol. If I move my protein to 140g what should my carb/fat intake be?
Even moving your protein I'd keep your calories 50/25/25 %
As in carbs/fats/protein
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