Building muscle
StargazerB
Posts: 425 Member
I want to build my legs, booty, shoulders, and arms. I also want to eventually have a flat tummy. I have a bit of stubborn belly fat on my lower belly. Can I build muscle on maintenance calories beyond the first year of recomp? Or are bulk and cut cycles more appropriate for these goals?
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Replies
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You can continue to build muscle in a re-comp after the first year but progress will be much slower. After you are done with newbie gains it is more efficient to do bulk/cut cycles.0
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What are your stats (sex, age, height, weight, bodyfat%etc)?
You can definitely build muscle at maintenance but if you are very lean and close to the bottom of BMI then it may not be as optimal1 -
Muscle_for_Fitness wrote: »You can continue to build muscle in a re-comp after the first year but progress will be much slower. After you are done with newbie gains it is more efficient to do bulk/cut cycles.
Thank you for replying.0 -
What are your stats (sex, age, height, weight, bodyfat%etc)?
You can definitely build muscle at maintenance but if you are very lean and close to the bottom of BMI then it may not be as optimal
Female, 34, 5'2.5" 116-118 lbs, bf I would say is around 20% (just going by the mirror with that). BMI is around 21.0 -
Are you new to lifting?
I would first start by following an established program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I would start by hanging out at maintenance/recomp at least for a few months or more. Since you are already fairly lean bodyfat% wise, you can lower it a bit then move on to a bulk if you desire and you want more size. Here is more info about recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
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Are you new to lifting?
I would first start by following an established program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I would start by hanging out at maintenance/recomp at least for a few months or more. Since you are already fairly lean bodyfat% wise, you can lower it a bit then move on to a bulk if you desire and you want more size. Here is more info about recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you, I should have been more clear. I've been lifting since the beginning of 2017 and have been in maintenance since about May 2017, so over a year. Yes, I do follow a lifting program. My question was more of can I keep building muscle beyond the first year of a recomp or do I need to move on to bulk/cut cycles to continue to build.0 -
You can do recomp, the advantage of the bulk and cutting cycles is that if done right, you will progress faster.MommyLifts3 wrote: »I want to build my legs, booty, shoulders, and arms. I also want to eventually have a flat tummy. I have a bit of stubborn belly fat on my lower belly. Can I build muscle on maintenance calories beyond the first year of recomp? Or are bulk and cut cycles more appropriate for these goals?
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MommyLifts3 wrote: »Are you new to lifting?
I would first start by following an established program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I would start by hanging out at maintenance/recomp at least for a few months or more. Since you are already fairly lean bodyfat% wise, you can lower it a bit then move on to a bulk if you desire and you want more size. Here is more info about recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you, I should have been more clear. I've been lifting since the beginning of 2017 and have been in maintenance since about May 2017, so over a year. Yes, I do follow a lifting program. My question was more of can I keep building muscle beyond the first year of a recomp or do I need to move on to bulk/cut cycles to continue to build.
Ahh I see
That is up to you. If you feel like your progress is stalling and you are not as happy with your results, bulk/cut cycles can take you there.
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Thank you. Sounds like I can keep doing maintenance and it will take forever or I can speed up the process with bulk/cuts.1
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MommyLifts3 wrote: »Thank you. Sounds like I can keep doing maintenance and it will take forever or I can speed up the process with bulk/cuts.
But keep in mind.. bulking can be very mentally and physically uncomfortable. You will see the scale go up. You will get bigger, your clothes may stop fitting, you will gain fat especially in your problem areas. Sometimes you have to eat more than you want and you will feel really full. But otherwise it's fun!2 -
MommyLifts3 wrote: »Thank you. Sounds like I can keep doing maintenance and it will take forever or I can speed up the process with bulk/cuts.
But keep in mind.. bulking can be very mentally and physically uncomfortable. You will see the scale go up. You will get bigger, your clothes may stop fitting, you will gain fat especially in your problem areas. Sometimes you have to eat more than you want and you will feel really full. But otherwise it's fun!
I have to agree about bulking being uncomfortable. I'm a light eater and found myself forcing meals when I bulked. I switched back to a body recomp because it makes me feel better.
A body recomp will work but not fast. It's important to understand working out is a race, not a sprint. Health is always more important then aesthetics. Whatever you decide good luck and have fun.1 -
mtokarev85 wrote: »MommyLifts3 wrote: »Thank you. Sounds like I can keep doing maintenance and it will take forever or I can speed up the process with bulk/cuts.
But keep in mind.. bulking can be very mentally and physically uncomfortable. You will see the scale go up. You will get bigger, your clothes may stop fitting, you will gain fat especially in your problem areas. Sometimes you have to eat more than you want and you will feel really full. But otherwise it's fun!
I have to agree about bulking being uncomfortable. I'm a light eater and found myself forcing meals when I bulked. I switched back to a body recomp because it makes me feel better.
A body recomp will work but not fast. It's important to understand working out is a race, not a sprint. Health is always more important then aesthetics. Whatever you decide good luck and have fun.
Good point. Honestly, I really hate eating in a deficit so cutting after a bulk may be a challenge for me. I enjoy being in maintenance but I guess I'm worried about not making any progress. But you're right it's not a sprint.1 -
I find cutting easier. But that's because before fitness and nutrition, I have always been used to undereating and my metabolism has always been high.1
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I second the recomp suggestion. It is slow going but I developed so much definition from the process and felt better than doing a bulk/cut.2
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I just posted a similar photo on my feed yesterday to remind myself of how much my body composition has changed. Do you take regular progress photos? They are priceless to me for tracking change. I'm now almost at the same weight I started out as, but look completely different. But I don't know if I'd call it a true recomp, as I got really lean then steadily gained over the next two years with a couple mini cuts in there.
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MommyLifts3 wrote: »Are you new to lifting?
I would first start by following an established program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I would start by hanging out at maintenance/recomp at least for a few months or more. Since you are already fairly lean bodyfat% wise, you can lower it a bit then move on to a bulk if you desire and you want more size. Here is more info about recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you, I should have been more clear. I've been lifting since the beginning of 2017 and have been in maintenance since about May 2017, so over a year. Yes, I do follow a lifting program. My question was more of can I keep building muscle beyond the first year of a recomp or do I need to move on to bulk/cut cycles to continue to build.
Why do you think recomp is time limited? I've recomped successfully in my 50's - started training in my teens.
It's a perfectly normal process for anyone training effectively and currently below their maximum genetic potential.
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/ Eric Helms explains it better than I can.
Unless you have very advanced body composition goals bulk/cut cycles aren't compulsory. In some circumstances they can be quicker though, but that's not without compromises.
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mom23mangos wrote: »I just posted a similar photo on my feed yesterday to remind myself of how much my body composition has changed. Do you take regular progress photos? They are priceless to me for tracking change. I'm now almost at the same weight I started out as, but look completely different. But I don't know if I'd call it a true recomp, as I got really lean then steadily gained over the next two years with a couple mini cuts in there.
Great results 👍
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Why do you think recomp is time limited? I've recomped successfully in my 50's - started training in my teens.
It's a perfectly normal process for anyone training effectively and currently below their maximum genetic potential.
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/ Eric Helms explains it better than I can.
Unless you have very advanced body composition goals bulk/cut cycles aren't compulsory. In some circumstances they can be quicker though, but that's not without compromises.
Great read by Bret Contreras on the topic: https://bretcontreras.com/to-bulk-and-cut-or-not/3 -
mom23mangos wrote: »I just posted a similar photo on my feed yesterday to remind myself of how much my body composition has changed. Do you take regular progress photos? They are priceless to me for tracking change. I'm now almost at the same weight I started out as, but look completely different. But I don't know if I'd call it a true recomp, as I got really lean then steadily gained over the next two years with a couple mini cuts in there.
You look awesome!1 -
MommyLifts3 wrote: »Are you new to lifting?
I would first start by following an established program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I would start by hanging out at maintenance/recomp at least for a few months or more. Since you are already fairly lean bodyfat% wise, you can lower it a bit then move on to a bulk if you desire and you want more size. Here is more info about recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you, I should have been more clear. I've been lifting since the beginning of 2017 and have been in maintenance since about May 2017, so over a year. Yes, I do follow a lifting program. My question was more of can I keep building muscle beyond the first year of a recomp or do I need to move on to bulk/cut cycles to continue to build.
Why do you think recomp is time limited? I've recomped successfully in my 50's - started training in my teens.
It's a perfectly normal process for anyone training effectively and currently below their maximum genetic potential.
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/ Eric Helms explains it better than I can.
Unless you have very advanced body composition goals bulk/cut cycles aren't compulsory. In some circumstances they can be quicker though, but that's not without compromises.
I don't think it has a time limit. I was asking if it does, because my progress has become so slow.0 -
mom23mangos wrote: »I just posted a similar photo on my feed yesterday to remind myself of how much my body composition has changed. Do you take regular progress photos? They are priceless to me for tracking change. I'm now almost at the same weight I started out as, but look completely different. But I don't know if I'd call it a true recomp, as I got really lean then steadily gained over the next two years with a couple mini cuts in there.
Wow wow WOW - tremendous progress 👌🏽1 -
MommyLifts3 wrote: »MommyLifts3 wrote: »Are you new to lifting?
I would first start by following an established program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I would start by hanging out at maintenance/recomp at least for a few months or more. Since you are already fairly lean bodyfat% wise, you can lower it a bit then move on to a bulk if you desire and you want more size. Here is more info about recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you, I should have been more clear. I've been lifting since the beginning of 2017 and have been in maintenance since about May 2017, so over a year. Yes, I do follow a lifting program. My question was more of can I keep building muscle beyond the first year of a recomp or do I need to move on to bulk/cut cycles to continue to build.
Why do you think recomp is time limited? I've recomped successfully in my 50's - started training in my teens.
It's a perfectly normal process for anyone training effectively and currently below their maximum genetic potential.
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/ Eric Helms explains it better than I can.
Unless you have very advanced body composition goals bulk/cut cycles aren't compulsory. In some circumstances they can be quicker though, but that's not without compromises.
I don't think it has a time limit. I was asking if it does, because my progress has become so slow.
Progress slows - that's the way it is. The more highly trained you get and the more training years you have the slower it goes.
The first thing to look at would be your training, any old training works when you start out but is your routine still challenging you?
BTW - it's a good idea to define what you mean by progress and how you are measuring it. My main goal is strength so increasing weight lifted is a nice and simple progress metric. Building muscle isn't easy to measure in the short term.1 -
MommyLifts3 wrote: »MommyLifts3 wrote: »Are you new to lifting?
I would first start by following an established program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I would start by hanging out at maintenance/recomp at least for a few months or more. Since you are already fairly lean bodyfat% wise, you can lower it a bit then move on to a bulk if you desire and you want more size. Here is more info about recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you, I should have been more clear. I've been lifting since the beginning of 2017 and have been in maintenance since about May 2017, so over a year. Yes, I do follow a lifting program. My question was more of can I keep building muscle beyond the first year of a recomp or do I need to move on to bulk/cut cycles to continue to build.
Why do you think recomp is time limited? I've recomped successfully in my 50's - started training in my teens.
It's a perfectly normal process for anyone training effectively and currently below their maximum genetic potential.
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/ Eric Helms explains it better than I can.
Unless you have very advanced body composition goals bulk/cut cycles aren't compulsory. In some circumstances they can be quicker though, but that's not without compromises.
I don't think it has a time limit. I was asking if it does, because my progress has become so slow.
Progress slows - that's the way it is. The more highly trained you get and the more training years you have the slower it goes.
The first thing to look at would be your training, any old training works when you start out but is your routine still challenging you?
BTW - it's a good idea to define what you mean by progress and how you are measuring it. My main goal is strength so increasing weight lifted is a nice and simple progress metric. Building muscle isn't easy to measure in the short term.
I'm meaning progress in relation to my goals of building muscle. Really I'm ok with it being slow, I was just asking if it's still possible to build muscle past the first year of recomp. When I did research online there was a ton of conflicting opinions/information. I'm probably more comfortable continuing recomp because I don't enjoy being in a calorie deficit and honestly maintaining my weight had been fairly easy for me.
Strength is still improving and that is definitely a goal of mine as well. Thank you for your response.0 -
MommyLifts3 wrote: »MommyLifts3 wrote: »MommyLifts3 wrote: »Are you new to lifting?
I would first start by following an established program.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also I would start by hanging out at maintenance/recomp at least for a few months or more. Since you are already fairly lean bodyfat% wise, you can lower it a bit then move on to a bulk if you desire and you want more size. Here is more info about recomp
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you, I should have been more clear. I've been lifting since the beginning of 2017 and have been in maintenance since about May 2017, so over a year. Yes, I do follow a lifting program. My question was more of can I keep building muscle beyond the first year of a recomp or do I need to move on to bulk/cut cycles to continue to build.
Why do you think recomp is time limited? I've recomped successfully in my 50's - started training in my teens.
It's a perfectly normal process for anyone training effectively and currently below their maximum genetic potential.
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/ Eric Helms explains it better than I can.
Unless you have very advanced body composition goals bulk/cut cycles aren't compulsory. In some circumstances they can be quicker though, but that's not without compromises.
I don't think it has a time limit. I was asking if it does, because my progress has become so slow.
Progress slows - that's the way it is. The more highly trained you get and the more training years you have the slower it goes.
The first thing to look at would be your training, any old training works when you start out but is your routine still challenging you?
BTW - it's a good idea to define what you mean by progress and how you are measuring it. My main goal is strength so increasing weight lifted is a nice and simple progress metric. Building muscle isn't easy to measure in the short term.
I'm meaning progress in relation to my goals of building muscle. Really I'm ok with it being slow, I was just asking if it's still possible to build muscle past the first year of recomp. When I did research online there was a ton of conflicting opinions/information. I'm probably more comfortable continuing recomp because I don't enjoy being in a calorie deficit and honestly maintaining my weight had been fairly easy for me.
Strength is still improving and that is definitely a goal of mine as well. Thank you for your response.
Problem with recomp is that over the years, building muscles gets tougher and recomp is really a slow process and it gets even slower as you build muscles over the years. Usually the bulk and cut method will give you faster results in terms of building muscles at a quicker pace vs recomp. I hope I understood what you were asking and that I answered your question.0 -
I have just gone back and re read the thread and though you said you are following a programme, I couldn't find where you say which.
If you are still doing your initial programme, or following a linear progression, it may be time to switch up your programme to continue getting results.
If you are looking at continuing building muscle (as per your initial post) AllPro is a good beginner, otherwise maybe look at the PHAT and PHUL routines in the 'which lifting program is best for you' thread, or a hypertrophy routine.
Continuing in recomp would still be possible if you changed up your programme.
What one have you been running?
Cheers, h.2 -
middlehaitch wrote: »I have just gone back and re read the thread and though you said you are following a programme, I couldn't find where you say which.
If you are still doing your initial programme, or following a linear progression, it may be time to switch up your programme to continue getting results.
If you are looking at continuing building muscle (as per your initial post) AllPro is a good beginner, otherwise maybe look at the PHAT and PHUL routines in the 'which lifting program is best for you' thread, or a hypertrophy routine.
Continuing in recomp would still be possible if you changed up your programme.
What one have you been running?
Cheers, h.
I started with strong lifts and then switched to an upper lower split after a few months. I'm thinking about switching to GZCLP.0
This discussion has been closed.
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