Muscle building & Resting
casandra_zamarripa
Posts: 133 Member
Ok so I'm usually more in to cardio
I've always weight trained but never anything heavy
Since finally coming down from 200 to now 127 (My body is not the same) Not as pirky!
I would like to build muscle mass and change my body completely
I'm now focussed on weight training
I am becoming stronger & wanting to lift a lot heavier than ever before
Ok so I've been told to train hard in the gym and rest good at home
(muscles build when we are actually in rest mode) With out rest out muscle won't grow
I am training one and a half hours Monday-Saturday and in the morning about 6am (Sunday is rest day)
I really wanto start training two times a day Once in the gym at 6am and then again about 4pm
So my question is how will training twice a day effect rest mode? Will I over work my muscle and not allow them to rest recover and build???
Also I am 5,3 127pounds
I am not active at all only in the morning at the gym
I sit all day (My job)
How many cals do you consider necessary to bulk?
I've always weight trained but never anything heavy
Since finally coming down from 200 to now 127 (My body is not the same) Not as pirky!
I would like to build muscle mass and change my body completely
I'm now focussed on weight training
I am becoming stronger & wanting to lift a lot heavier than ever before
Ok so I've been told to train hard in the gym and rest good at home
(muscles build when we are actually in rest mode) With out rest out muscle won't grow
I am training one and a half hours Monday-Saturday and in the morning about 6am (Sunday is rest day)
I really wanto start training two times a day Once in the gym at 6am and then again about 4pm
So my question is how will training twice a day effect rest mode? Will I over work my muscle and not allow them to rest recover and build???
Also I am 5,3 127pounds
I am not active at all only in the morning at the gym
I sit all day (My job)
How many cals do you consider necessary to bulk?
0
Replies
-
Based on your other thread, you need to address your nutrition before you consider MORE training, IMO.0
-
OVIOUSLY that has been taken care of. Food and cals have been upped (Can you people not read) If you have no legit answere to THIS topic than please don't waist my time!0
-
Rest mode when you don't rest?0
-
0
-
What training program are you using?2
-
casandra_zamarripa wrote: »OVIOUSLY that has been taken care of. Food and cals have been upped (Can you people not read) If you have no legit answere to THIS topic than please don't waist my time!
*waste3 -
No specific program I just work with weights and eat healthy These pics are from me gym sessions (some of the things I'm doing)0
-
-
-
casandra_zamarripa wrote: »OVIOUSLY that has been taken care of. Food and cals have been upped (Can you people not read) If you have no legit answere to THIS topic than please don't waist my time!
I don't think they were trying to *waste your time. Was just trying to offer insight.
i also don't think working out more than an hour 6 days a week with one rest day is going to get muscle/strength any faster than the average weight/strength training program. While it's true muscles grow/get stronger while resting, the general consensus is to give it (specific muscles you worked) 24-48 hours of rest. At least that's what I've learned/read from researching. I could be misunderstanding what you wrote, but I think training that much may be overkill.1 -
It's better to find an established program3
-
Follow one of the beginner lifting programs found here (including the number of days to work out!):
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
When it is not a lifting day you can do a little cardio or go for a walk. It is totally unnecessary to lift weights 6 days a week. More is not better - you will probably burn out or injure yourself doing that. If you are following one of those programs 3-4 days a week should be pretty taxing and is enough to get the results you want.0 -
-
As mentioned I would use an established program not just random weights in the gym.
Also you don't need to lift that much.. rest days are important.
When you say "bulk" you mean gaining weight? When you bulk you will gain fat and muscle. Or do you mean body recomposition?1 -
As mentioned I would use an established program not just random weights in the gym.
Also you don't need to lift that much.. rest days are important.
When you say "bulk" you mean gaining weight? When you bulk you will gain fat and muscle. Or do you mean body recomposition?As mentioned I would use an established program not just random weights in the gym.
Also you don't need to lift that much.. rest days are important.
When you say "bulk" you mean gaining weight? When you bulk you will gain fat and muscle. Or do you mean body recomposition?
Yes gaining weight but muscle weight0 -
TavistockToad wrote: »casandra_zamarripa wrote: »OVIOUSLY that has been taken care of. Food and cals have been upped (Can you people not read) If you have no legit answere to THIS topic than please don't waist my time!
*wasteTavistockToad wrote: »casandra_zamarripa wrote: »OVIOUSLY that has been taken care of. Food and cals have been upped (Can you people not read) If you have no legit answere to THIS topic than please don't waist my time!
*waste
Either way you know what I meant0 -
casandra_zamarripa wrote: »As mentioned I would use an established program not just random weights in the gym.
Also you don't need to lift that much.. rest days are important.
When you say "bulk" you mean gaining weight? When you bulk you will gain fat and muscle. Or do you mean body recomposition?As mentioned I would use an established program not just random weights in the gym.
Also you don't need to lift that much.. rest days are important.
When you say "bulk" you mean gaining weight? When you bulk you will gain fat and muscle. Or do you mean body recomposition?
Yes gaining weight but muscle weight
When bulking you can't just gain muscle unfortunately.. fat will come with it. That is why there is usually a cut after a bulk cycle.3 -
You will make the greatest gains if you follow one of the structured lifting programs in the link above; strongcurves and NROL4W are big favorites with many women. They are very complete programs and will take you 6 to 9 months to run an entire cycle. They are very solid programs as they are 3 day full body routines that focus on compound movements, which will maximize the amount of muscles being engaged. Doing a hodgepodge of moves will largely be ineffective.
As a women, you can fully expect that about 75% of your gains will be fat. It's inevitable and the reason you have to cut after a good bulk. The purpose of a bulk is to gain mass and the purpose of a cut is to get lean and ripped.2 -
Unless you are chemically enhanced two workouts 6 days a week is just not in your best interests. Your muscles grow with rest after stressing and you need to give them time to heal. It may seem paradoxical but if you want to gain muscle you should probably reduce your workouts to 4 days a week with weights and you'll do better. Your muscles only grow so much and stimulation every 48 to 72 hours is pretty much optimal unless you are taking drugs to accelerate your ability to stimulate new growth. If you want to do two workouts a day where one is weights and one is cardio that's a different matter, but you will still be suboptimal for gaining muscle.
As recommended above, find a good beginner lifting program that's designed for natural lifters.1 -
1.5 hours per day 6 days a week is, in my opinion, already too much. More = worse.
As per other's comments: Pick a beginner strength routine and follow it. You will probably find that you can meet the requirements of the program with 3 or 4 sessions of about 1 hour each. Add in a bit for time for some stretching and low intensity cardio (for cardio vascular health) and you're good.0 -
As a counterpoint to the above, I'll offer my own experience. I train 6-7 days per week, with quite a few two-a-days. Recovery is vastly overstated for new trainees. In the early running, your CNS just isn't capable of pushing your muscles to the point where any real damage is incurred.
My lifts are still increasing. My bodyweight is up. My calipers and tape haven't changed much. I'll spare the details for now, but basically, let your energy in the gym be your guide, as opposed to spending days sitting on your *kitten*, that would be of more use spent moving poundage. I'd look at the programs as a bare minimum. Add in other stuff as desired.0 -
As a newer lifter, as mentioned, would be better to follow a structured lifting program. If you want another workout, some light cardio or yoga in the afternoon/evening would be fine, just need to take calories burned into consideration.0
-
casandra_zamarripa wrote: »No specific program I just work with weights and eat healthy These pics are from me gym sessions (some of the things I'm doing)
you need to identify a structured lifting program and stick with that for three to four months...
training twice a day is going to be massive over kill ...so now sure how you say that you understand you need rest, and then go on to say you are going to train twice a day, six days a week. IMO that is recipe for burnout.1 -
Gallowmere1984 wrote: »As a counterpoint to the above, I'll offer my own experience. I train 6-7 days per week, with quite a few two-a-days. Recovery is vastly overstated for new trainees. In the early running, your CNS just isn't capable of pushing your muscles to the point where any real damage is incurred.
My lifts are still increasing. My bodyweight is up. My calipers and tape haven't changed much. I'll spare the details for now, but basically, let your energy in the gym be your guide, as opposed to spending days sitting on your *kitten*, that would be of more use spent moving poundage. I'd look at the programs as a bare minimum. Add in other stuff as desired.
Sure, I did that right up until the time I screwed up my shoulder. Sometimes just feeling your way is going to put you in the wrong space. Recovery isn't vastly overstated, it's actually understated and when you burn out, and you will unless you are on something, you'll understand what the rest of us have already figured out the hard way.
3 -
I would suggest heading over to bodybuilding.com It has a place for everyone, start here - http://www.bodybuilding.com/fun/find-a-plan.html0
-
Wheelhouse15 wrote: »Gallowmere1984 wrote: »As a counterpoint to the above, I'll offer my own experience. I train 6-7 days per week, with quite a few two-a-days. Recovery is vastly overstated for new trainees. In the early running, your CNS just isn't capable of pushing your muscles to the point where any real damage is incurred.
My lifts are still increasing. My bodyweight is up. My calipers and tape haven't changed much. I'll spare the details for now, but basically, let your energy in the gym be your guide, as opposed to spending days sitting on your *kitten*, that would be of more use spent moving poundage. I'd look at the programs as a bare minimum. Add in other stuff as desired.
Sure, I did that right up until the time I screwed up my shoulder. Sometimes just feeling your way is going to put you in the wrong space. Recovery isn't vastly overstated, it's actually understated and when you burn out, and you will unless you are on something, you'll understand what the rest of us have already figured out the hard way.
This isn't my first trip through, though it's been several years since I picked up anything heavier than my PC tower. I did the same thing the first time. I did get injured, twice, and I trained around it, doing other stuff that avoided the wounded bodypart. What drove me out of the gym the first time wasn't injury, burnout, or "overtraining". It was a collapsing marriage, lack of funds, and several other things all at once. So unless the same thing happens again (not remarried, and live in a different area, so not likely), no it won't happen.
As for your comment about being on something: define something. Last I checked, some of the oldest performance enhancers in the world are used on a nearly daily basis by huge swaths of the population. It just so happens that most of them don't exactly focus on physical training anymore, while using them.
0 -
Gallowmere1984 wrote: »Wheelhouse15 wrote: »Gallowmere1984 wrote: »As a counterpoint to the above, I'll offer my own experience. I train 6-7 days per week, with quite a few two-a-days. Recovery is vastly overstated for new trainees. In the early running, your CNS just isn't capable of pushing your muscles to the point where any real damage is incurred.
My lifts are still increasing. My bodyweight is up. My calipers and tape haven't changed much. I'll spare the details for now, but basically, let your energy in the gym be your guide, as opposed to spending days sitting on your *kitten*, that would be of more use spent moving poundage. I'd look at the programs as a bare minimum. Add in other stuff as desired.
Sure, I did that right up until the time I screwed up my shoulder. Sometimes just feeling your way is going to put you in the wrong space. Recovery isn't vastly overstated, it's actually understated and when you burn out, and you will unless you are on something, you'll understand what the rest of us have already figured out the hard way.
This isn't my first trip through, though it's been several years since I picked up anything heavier than my PC tower. I did the same thing the first time. I did get injured, twice, and I trained around it, doing other stuff that avoided the wounded bodypart. What drove me out of the gym the first time wasn't injury, burnout, or "overtraining". It was a collapsing marriage, lack of funds, and several other things all at once. So unless the same thing happens again (not remarried, and live in a different area, so not likely), no it won't happen.
As for your comment about being on something: define something. Last I checked, some of the oldest performance enhancers in the world are used on a nearly daily basis by huge swaths of the population. It just so happens that most of them don't exactly focus on physical training anymore, while using them.
If I have to define gear for you then you missed the point (no I wasn't talking about caffeine). As for your injuries, you don't think that had something to do with obsessive overtraining? I've been lifting before you could lift your head (oh god I hate admitting that!) and I've seen a ton of people come and go who were completely gung-ho and guess where they are now. Where will you be in 5 years let alone 15 years if you let yourself get injured while you are still very young. You might blame your last break completely on circumstances but if you had the motivation you would have found a way and we both understand that since I've been there too.
I'm not criticising your enthusium, it's very admirable but you have to understand that lifting heavy accumulates stress on every part of you both physically and mentally. Overtraining is not a myth and it shows up first on the emotional and mental dimensions as your CNS and PNS get over taxed and this can lead to burn out. If you are willing to take that risk for yourself then fine but please don't push that on others.2 -
I think you missed my point. I realize that rest and recovery can become extremely important, however that tends to come later, when people are actually pushing poundages that stress their body and CNS. You may have forgotten what it was like to be either new or completely detrained, but new lifters, while they may encounter DOMS that will make them think they are dying, are barely inducing any real trauma on their bodies.
As for my injuries: they had nothing to do with training too much. They had to do with being stupid, which I will freely admit. The first was my letting the stupid ATG squat garbage get in my head, and putting myself in a poorly balanced position to try and hit farther below parallel than is ever necessary. I tipped over with 315 on my shoulders, twisted my ankle, smashed my hand in the rack, laid there laughing like an idiot, then got up and finished my squats on my twisted ankle, but without trying that stupid "depth pride" *kitten* again.
The second was doing some retarded dumbbell swing *kitten* that I had read about, and *kitten* my shoulder up for about a month. Both of those taught me something valueable: most people on lifting forums are retarded, and should not be trusted any further than their sanctioned total reaches. Heh.
ETA: anyway, my point is that a lot of people appear to quit really early, not due to discomfort or hurting themselves, but because they aren't seeing tangible results. This is ridiculous on a couple of levels. Mainly though, those early days are the greatest gains one can ever hope to see, so I'd always recommend the new lifter ride those newbie gains as hard as they possibly can. Eat well, pick up heavy *kitten* as often as they possibly can, and just go hard as *kitten* for the first couple of months at least. If nothing else, it will maximize what they accomplish in the shortest period of time, and just might prevent some new lifters from bailing out due to slow progress.0 -
Gallowmere1984 wrote: »I think you missed my point. I realize that rest and recovery can become extremely important, however that tends to come later, when people are actually pushing poundages that stress their body and CNS. You may have forgotten what it was like to be either new or completely detrained, but new lifters, while they may encounter DOMS that will make them think they are dying, are barely inducing any real trauma on their bodies.
As for my injuries: they had nothing to do with training too much. They had to do with being stupid, which I will freely admit. The first was my letting the stupid ATG squat garbage get in my head, and putting myself in a poorly balanced position to try and hit farther below parallel than is ever necessary. I tipped over with 315 on my shoulders, twisted my ankle, smashed my hand in the rack, laid there laughing like an idiot, then got up and finished my squats on my twisted ankle, but without trying that stupid "depth pride" *kitten* again.
The second was doing some retarded dumbbell swing *kitten* that I had read about, and *kitten* my shoulder up for about a month. Both of those taught me something valueable: most people on lifting forums are retarded, and should not be trusted any further than their sanctioned total reaches. Heh.
ETA: anyway, my point is that a lot of people appear to quit really early, not due to discomfort or hurting themselves, but because they aren't seeing tangible results. This is ridiculous on a couple of levels. Mainly though, those early days are the greatest gains one can ever hope to see, so I'd always recommend the new lifter ride those newbie gains as hard as they possibly can. Eat well, pick up heavy *kitten* as often as they possibly can, and just go hard as *kitten* for the first couple of months at least. If nothing else, it will maximize what they accomplish in the shortest period of time, and just might prevent some new lifters from bailing out due to slow progress.
Yeah the first case of serious DOMS will make anyone think they might have really done some damage even though it's just that they aren't used to the exercise so caused more trauma to their muscles than they should be and they aren't used to them either. As for riding newbie gains, they will be there based on capacity and not time so there is no need to kill yourself. In fact, the untrained need more rest than the trained. For fastest result frequency training is highly recommended for beginners and this means training the muscle groups every 48 to 72 hours but going to frequently will actually decrease growth due to build up of cortisol and epinephrine. This is my concern for new lifters since lifting stress can be harder on them due to their bodies not being adapted like trained individuals who can handle stress more easily.
Sorry about your injuries, but you definitely learn from those.
0 -
What did you do on the calories increase per this discussion?
http://community.myfitnesspal.com/en/discussion/comment/37563372#Comment_37563372
We can't arbitrarily tell you how many calories to bulk.. You can do a clean or dirty. Since fat gain is inevitably an issue for you, so the clean bulk (200 - 250)? If you truly truly want to build muscle as a woman, have to take the good with the bad and the bad is fat gain its gonna happen. The good, a structured lifting program and not a homemade one is gonna allow you to reap results.
If you can't get past fat gain and you want some slower progress, recomp at maintenance calories. You still need a structured lifting program.
And a structured lifting program is not gonna have you working out 2 times a day 6 days a week. There really is no need for this type of working out. I could go on about how unnecessary it is and what you will potentially do to your body, hormones etc.. but no need to.
edited to add: you need to rest. if not for muscle building, you need to rest for both your mind and body.. there is nothing like burnout and 2 times a day? burnout and injury is possible.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions