Strength training
amandasquist
Posts: 26 Member
Now that I am close to my goal, I want to get more lean muscle. I currently weight train 4x per week and run 3x per week. I do triathlons, so can't give up the endurance. I do 1x chest, 1x back and 2x leg per week. Is that enough to continue to build lean muscle? I already have some lean muscle, but I want more!!!
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Replies
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You need to eat in a surplus, and follow a program with progressive overload3
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Have you tried six-count burpees?0
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Raptor2763 wrote: »Have you tried six-count burpees?
I don't know what those are....but....I can't do burpees. Torn knee
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TavistockToad wrote: »You need to eat in a surplus, and follow a program with progressive overload
Eating in surplus is a terrifying thought for me.
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Go slow. Find your maintenance calories and stick with them for 2-3 weeks. Then start adding 50-100 calories per week until you gain. Keep your protein to 0.8-1g/pound (minimum). Women should gain no more than 1.5 pounds per month. I'm currently bulking and yes at first it is a mind *kitten* but then you get over it and enjoy it! Feel free to add me for support!5
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amandasquist wrote: »TavistockToad wrote: »You need to eat in a surplus, and follow a program with progressive overload
Eating in surplus is a terrifying thought for me.
You can't gain muscle without a surplus really. Unless you go for a really slow recomp?0 -
I'm gonna say that you might get a bit stronger doing weight training for a particular body part once a week, but you are unlikely to build any muscle.
In general, they say that, to build muscle, you should lift every other day, and hit each body part (legs, chest, etc.) about twice a week or more.
Here's the thing I find. You say you do endurance training. In my experience, heavy weight lifting makes it harder to run the next day. So, trying to get stronger with weights can interfere a bit with trying to improve running/biking too.
Doesn't mean you cannot do it, and get results, but it is difficult.
Runner's World has a number of workouts for runners that focus on strengthening the core, the legs, etc. Those mostly utilize body weight exercises -- push-ups, leg lifts, planks, squats with no weight, etc.
Maybe you should try doing body weight exercises for a while? They are easier to incorporate in a running/biking/swimming schedule and, maybe, less likely to interfere with that training. If, after you get a bit stronger, you find that is not enough you can switch to weights?
Good luck4 -
amandasquist wrote: »TavistockToad wrote: »You need to eat in a surplus, and follow a program with progressive overload
Eating in surplus is a terrifying thought for me.
Since you run tris, I assume you have little body fat, which means you'll need to eat in a surplus to gain muscle. Unless you have some chemical assistance, your body can't build muscle quickly. Let's say you want to gain a pound a month, that translates into a surplus of roughly 900 calories a week.0 -
amandasquist wrote: »TavistockToad wrote: »You need to eat in a surplus, and follow a program with progressive overload
Eating in surplus is a terrifying thought for me.
Since you run tris, I assume you have little body fat, which means you'll need to eat in a surplus to gain muscle. Unless you have some chemical assistance, your body can't build muscle quickly. Let's say you want to gain a pound a month, that translates into a surplus of roughly 900 calories a week.
Ha ha. I wish!! Getting there!!
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amandasquist wrote: »Now that I am close to my goal, I want to get more lean muscle. I currently weight train 4x per week and run 3x per week. I do triathlons, so can't give up the endurance. I do 1x chest, 1x back and 2x leg per week. Is that enough to continue to build lean muscle? I already have some lean muscle, but I want more!!!
In order to gain muscle you have to eat more, especially if you're running so much. I'd suggest upping your daily calorie intake by 250 to start (just a protein shake or half a meal more) and see what happens from there. You'll see and feel a difference with your lifts by feeding the body what it needs.1 -
If you want to gain muscle than you need to make that a priority-period. Your endurance work will not make gaining muscle easy (it's hard enough as a woman) so you're going to have to accept that you're going to have to eat more. Think of eating more as gaining more muscle-not fat! You need to be able to properly fuel your workouts otherwise you're just going to be spinning your wheels.
You also need to find yourself a good Full Body x3/week or Upper/Lower lifting program x2/week-Stronglifts, Starting Strength, PHUL, or PHAT are a few off the top of my head. Anyway, working a muscle once a week as a beginner isn't going to do much. Muscles recover in about 48 hours so why would you waste a whole week resting a muscle when you could be rebuilding it in a couple of days?1 -
amandasquist wrote: »Now that I am close to my goal, I want to get more lean muscle. I currently weight train 4x per week and run 3x per week. I do triathlons, so can't give up the endurance. I do 1x chest, 1x back and 2x leg per week. Is that enough to continue to build lean muscle? I already have some lean muscle, but I want more!!!
All muscle is lean, by definition. Do you want to actually get bigger muscles, or keep them the same size while looking more "toned" and "defined"? The latter is more about reducing body fat.
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Cherimoose wrote: »amandasquist wrote: »Now that I am close to my goal, I want to get more lean muscle. I currently weight train 4x per week and run 3x per week. I do triathlons, so can't give up the endurance. I do 1x chest, 1x back and 2x leg per week. Is that enough to continue to build lean muscle? I already have some lean muscle, but I want more!!!
All muscle is lean, by definition. Do you want to actually get bigger muscles, or keep them the same size while looking more "toned" and "defined"? The latter is more about reducing body fat.
Ummm, toned but with noticeable muscles. Lol. Does that answer it??
I want to look strong, in a feminine way.
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Leadfoot_Lewis wrote: »If you want to gain muscle than you need to make that a priority-period. Your endurance work will not make gaining muscle easy (it's hard enough as a woman) so you're going to have to accept that you're going to have to eat more. Think of eating more as gaining more muscle-not fat! You need to be able to properly fuel your workouts otherwise you're just going to be spinning your wheels.
You also need to find yourself a good Full Body x3/week or Upper/Lower lifting program x2/week-Stronglifts, Starting Strength, PHUL, or PHAT are a few off the top of my head. Anyway, working a muscle once a week as a beginner isn't going to do much. Muscles recover in about 48 hours so why would you waste a whole week resting a muscle when you could be rebuilding it in a couple of days?
Ok. I guess I need to commit more time.0 -
Well no, if you are currently weight training 4x a week, you don't need to commit more time to that. You need to eat more if you want to build muscle.
ETA: Or maybe I misunderstood. If you've decided to recomp then you just need to eat at maintenance, include adequate protein in your diet, keep lifting, and be patient. So yes, maybe you do need to give it some more time 0 -
amandasquist wrote: »
Ok. I guess I need to commit more time.
Not necessary more time but use the time you have wisely. 4x/week is fine but use those 4 workouts to hit everything 2x/week.
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Leadfoot_Lewis wrote: »amandasquist wrote: »
Ok. I guess I need to commit more time.
Not necessary more time but use the time you have wisely. 4x/week is fine but use those 4 workouts to hit everything 2x/week.
no, this is not necessary. Don't spread misinformation. 3x a week doing compound lifts will build muscle just fine, especially for a newbie. Almost any workout that progressively loads will build muscle when in a caloric surplus.
OP, just get a decent program. Look at http://stronglifts.com - it is an excellent beginner program. Eat lots of protein, eat a little over your TDEE (like 100-250cal a day over), and you will soon see a noticeable difference.0 -
Your kinda missing arms and shoulder as part of a body group.0
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no, this is not necessary. Don't spread misinformation. 3x a week doing compound lifts will build muscle just fine, especially for a newbie. Almost any workout that progressively loads will build muscle when in a caloric surplus.
OP, just get a decent program. Look at http://stronglifts.com - it is an excellent beginner program. Eat lots of protein, eat a little over your TDEE (like 100-250cal a day over), and you will soon see a noticeable difference.
Why does everyone have to argue on this forum?
Go reread my original post. Here, I'll save you the time and quote it-
You also need to find yourself a good Full Body x3/week or Upper/Lower lifting program x2/week-Stronglifts, Starting Strength, PHUL, or PHAT are a few off the top of my head.
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I have almost the similar situation as amandasquist. I have already lost 25 Lbs and want to loose another 10 Lbs to be in the normal range of BMI. I am doing cardio and weight lifting(dumbell) every other day. I have already started taking more protein as my ultimate goal is to build muscle. Am I on the right track, any suggestion please.0
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Leadfoot_Lewis wrote: »
no, this is not necessary. Don't spread misinformation. 3x a week doing compound lifts will build muscle just fine, especially for a newbie. Almost any workout that progressively loads will build muscle when in a caloric surplus.
OP, just get a decent program. Look at http://stronglifts.com - it is an excellent beginner program. Eat lots of protein, eat a little over your TDEE (like 100-250cal a day over), and you will soon see a noticeable difference.
Why does everyone have to argue on this forum?
Go reread my original post. Here, I'll save you the time and quote it-
You also need to find yourself a good Full Body x3/week or Upper/Lower lifting program x2/week-Stronglifts, Starting Strength, PHUL, or PHAT are a few off the top of my head.
because you are telling a newbie they have to hit each bodypart 2x a week. I have no idea why you think this is necessary, but I pointed out it is not. I am not arguing, I am correcting.0 -
I have almost the similar situation as amandasquist. I have already lost 25 Lbs and want to loose another 10 Lbs to be in the normal range of BMI. I am doing cardio and weight lifting(dumbell) every other day. I have already started taking more protein as my ultimate goal is to build muscle. Am I on the right track, any suggestion please.
You won't get much accomplished without a program. Pick one and follow it exactly.0 -
eeejer wrote:
You won't get much accomplished without a program. Pick one and follow it exactly.
Can you explain what do you mean by pick one and follow.
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amandasquist wrote: »Now that I am close to my goal, I want to get more lean muscle. I currently weight train 4x per week and run 3x per week. I do triathlons, so can't give up the endurance. I do 1x chest, 1x back and 2x leg per week. Is that enough to continue to build lean muscle? I already have some lean muscle, but I want more!!!
But do you want to lose or gain weight? That determines if you eat in a calorie surplus or deficit.
If you want to recomp (add muscle / lose fat) then eat at maintenance calories to stay the same weight.
You need to take your triathlons into account - you will have conflicting priorities in terms of training, recovery and ideal body weight.
(No you don't need a calorie surplus to add muscle - it might affect the speed of progress though.)
You are only training chest and back once a week - that's not going to get you far or fast. If you are a beginner then that's dreadfully sub-optimal.0 -
Leadfoot_Lewis wrote: »
no, this is not necessary. Don't spread misinformation. 3x a week doing compound lifts will build muscle just fine, especially for a newbie. Almost any workout that progressively loads will build muscle when in a caloric surplus.
OP, just get a decent program. Look at http://stronglifts.com - it is an excellent beginner program. Eat lots of protein, eat a little over your TDEE (like 100-250cal a day over), and you will soon see a noticeable difference.
Why does everyone have to argue on this forum?
Go reread my original post. Here, I'll save you the time and quote it-
You also need to find yourself a good Full Body x3/week or Upper/Lower lifting program x2/week-Stronglifts, Starting Strength, PHUL, or PHAT are a few off the top of my head.
because you are telling a newbie they have to hit each bodypart 2x a week. I have no idea why you think this is necessary, but I pointed out it is not. I am not arguing, I am correcting.
So you're saying you think it's optimal for a new lifter trying to gain muscle to hit each bodypart once per week?
Which do you think would be more beneficial to a beginning lifter?:
a) A good full-body routine done three times per week, where each body part is hit 3x/wk.
b) A "bro split" routine done three days per week, where each body part is hit 1x/wk.0 -
Leadfoot_Lewis wrote: »
no, this is not necessary. Don't spread misinformation. 3x a week doing compound lifts will build muscle just fine, especially for a newbie. Almost any workout that progressively loads will build muscle when in a caloric surplus.
OP, just get a decent program. Look at http://stronglifts.com - it is an excellent beginner program. Eat lots of protein, eat a little over your TDEE (like 100-250cal a day over), and you will soon see a noticeable difference.
Why does everyone have to argue on this forum?
Go reread my original post. Here, I'll save you the time and quote it-
You also need to find yourself a good Full Body x3/week or Upper/Lower lifting program x2/week-Stronglifts, Starting Strength, PHUL, or PHAT are a few off the top of my head.
because you are telling a newbie they have to hit each bodypart 2x a week. I have no idea why you think this is necessary, but I pointed out it is not. I am not arguing, I am correcting.
So you're saying you think it's optimal for a new lifter trying to gain muscle to hit each bodypart once per week?
Which do you think would be more beneficial to a beginning lifter?:
a) A good full-body routine done three times per week, where each body part is hit 3x/wk.
b) A "bro split" routine done three days per week, where each body part is hit 1x/wk.
A beginning lifter that is training for triathlons at the same time like this OP's case, I think most people in this situation would opt for option B to at least start and see how the body recovers but of course sets and volume come into play.0 -
Just wanted to point out that a program like Stronglifts 5x5 has a 3day rotation, so you are only doing 3 of 5 lifts each workout, not necessarily hitting all body parts 3x/wk, but hitting them once or twice each week. I agree that finding a structured, progressive program is key.
Because OP is a triathlete, it can become difficult to get in 3 strength workouts around run/bike/swims. I find it a bit easier to do all 5 lifts twice a week, bike/run twice a week, swim once.1 -
because you are telling a newbie they have to hit each bodypart 2x a week. I have no idea why you think this is necessary, but I pointed out it is not. I am not arguing, I am correcting.
Again you really, really need to go back and read my original post-that will answer your question as to why you need to work a body part 2x a week. You need to stop arguing with me and do a little research on Protein Synthesis. Also, Stronglifts, which I also recommended in my original post, does indeed work body parts 2x/week. Just because a body part isn't being isolated doesn't mean it's not being work by a compound lift.
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as a triathlete stronglifts may be a poor choice due to squats being a part of every workout.
Currently I've been runing 3x per week around 20 miles throughout the week and I'm doing stronglifts 5x5 on alternating days with a rest day thrown in there as well. And I'd like to shed enough weight that I am no longer medically obese but that has taken a back seat to the running and the lifting.
I am trying to maintain weight for a couple weeks then lose 5lbs or so then cycle that all over again. I've found that this is working for me to become stronger and faster at the same time. It hasn't been an easy journey. When I was running for pure weight loss that was easy. adding strength and trying to run better at the same time has made it interesting to say the least.0 -
I am not a tri athelete but I do run and I do maintain mileage weekly before hard training again (i.e next HM is is March 2017).. I do maintain running miles while recomping and scale back some when bulking. I just have to eat for it..
Just understand that with dual goals such as this, it will take additional training time and recovery..Your nutritional balance is key to fuel all of your workouts accordingly. Finding balance between how you setup your lifting and running will be key. I am a bit older so recovery take a little longer, but through trial and error I found the sweet spot on how to balance build and rest/recovery as well as running..
Your training calorie burns need to be added on top of your maintenance calories. A tiny deficit is ok, but you will end up spinning your wheels if you remain in a deficit for longer periods of time while trying to recomp...
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