Advice for weight lifting and muscle build

the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat.

MYTH ALERT

Bulking and cutting is a huge myth created by supplements makers so they can sell mass gainers, cutting formulas, and other supplements we don't need and the National Institute of Health and all other government health agencies advise we should avoid unless recommended by a health care professional.

Bulking is nothing more than just adding muscle and cutting is nothing more than burning fat. I bulk and cut at the same time and there's absolutely nothing special about me.

Check out these videos.

• GAIN & LOSE http://www.youtube.com/user/scooby1961#p/u/2/oi-jnsG0Z7Y
• FOR HARDGAINERS http://www.youtube.com/user/scooby1961#p/search/0/Xcuhi6RaZ24
• PROTEIN SUPS http://www.youtube.com/user/scooby1961#p/u/5/d4_UY_kIPFU
• OVERTRAINING http://www.youtube.com/user/scooby1961#p/u/3/sON-SHTtVCQ
• SOMA TYPES http://www.youtube.com/user/scooby1961#p/u/0/aSnnAVxQ8m0
• ALYSSA: http://www.youtube.com/user/scooby1961#p/u/0/ahPQwxs1iTc

Good luck and good health!!

♠

Wrong,

You can do bulk and cut cycles with no supplementation at all. The reason why bulk cut cycle is the most effective is that you cannot gain muscle on a caloric deficit unless you are new to lifting. and when bulking you will add some fat, so to get fat off you do a cut cycle with a small caloric deficit so you don't lose much of the lean mass that you added.

I'd suggest a heavy weight lifting program.

Starting Strength
Strong Lifts 5x5
New Rules of Lifting for Women

If you are ready to really get into it, the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat. If that scares you (and it is scary) and since it's summer, you could eat at maintenance and lift. I bet you'll make good gains (especially if you are new to lifting) and then come fall you can decide if you want to do a real bulking cycle. Winter is "bulking season".

Before you do 5x5 strength training get your form down first. If you start out lifting heavy and not knowing what you're doing you're just going to hurt yourself.

This exactly! People recommend that others starting lift heavy with no knowledge of the other's current capacity and form. Above all be very careful, don't get hurt by over-extending yourself.

All three programs recommend people start with lower weights, and have tips and videos for correct form....

Glad i could help.
This helps a ton, thank you!! )

Best bet is if your just starting out to adventure into the world of weights is to take it moderate weight and simple excercises. Stick with a simple weight circut such as chest press, squats, rows, weighted lunges, chest flys and deadlifts. Chose a weight that you can lift 10 -15 times were the last five reps are hard but not so hard that your struggling to get up. Do each excercise for 2-3 sets making sure your form is correct. As they become easier either increase the weight or change the excercise.
Weight lifting for women is very important to build strong bones for the future. You will not get big and bullcky unless you are eating mass quataties of protien. You dont not need to tkae supplments and loads of shakes unless your goal is body building specifcally. If your just looking to tone up and get a little muscle deffantly try to eat a small amount of protien within 30 mintues of working out to help aid muscle recovery. It can be anything from a protien shake to a hanfull of nuts.
Do seek out adive from a trainer with in your gym just to make sure your form is correct. It is very easy to injure your self doing weight work improperlly. If you do not have access to this there is a great many sources of info on the interent. One sire is particulaary good. Its www.fym.com or google fit yummy mummy.
This is just my opnion from being a dedicated weight women. Please feel free to ask any questions or if you want tips, adivce and support hopefully i can help.,

I have been lifting for just 7 months and doing as much research as I can. There is sooo much conflicting info out there it is overwhelming.

The only real advice I can give you is:

1. Get enough sleep.

2. Drink enough water.

3.Eat enough protein. <

---

1gram per pound of lean body mass is a good enough formula. You can still eat in a deficit but you need to make sure you are getting enough food for the energy it takes to work out. So carbs and fats are still important.

4. Base your exercise around the larger compound lifts. Like chest press, squats, dead lifts, pull ups, rows, lunges, dips, etc.
Compound lifts are lifts that normally use more than one group of muscles or joints.

5. Isolation exercises (like arm curls) are not necessary at first but should compliment your compound exercises.

6. Dont neglect your core or your cardio. Core is used in most lifts and will keep you from getting injured. Cardio will make your heart and lungs stronger allowing you to get more out of your lifting. Also helps with recovery. You wont need to do as much as if you were doing it for just calorie burning but make sure you push yourself a few times a week for around 20 minutes. Some people will tell you that cardio burns muscle and it definitely can if taken to extremes but conditioning is very important also.

7. Try to give a muscle group at least a couple days rest before working it again. You build muscle while resting. You break it back down in the gym.

8. Look up proper lifting form BEFORE you try doing a lift. Watching someone else in the gym is not a reliable source.

9. Do rotatory cuff exercises. Most common injury for weightlifters.

10. Only do stretches after warming up. And warm up before lifting.

I would you suggest you visit bodybuilding.com

Don't use bodybuilding.com. It's a scam-site for the purposes of selling supplements and is full of bad information. Check out this list of over 60 dangerous supplement products sold with bogus advertising claims which scam-site bodybuilding.com was forced to recall and take off the market --> http://www.usrecallnews.com/2009/11/bodybuilding-com-supplements-recalled-may-contain-steroids.html . More here --> http://www.fda.gov/Safety/MedWatch/SafetyInformation/SafetyAlertsforHumanMedicalProducts/ucm188957.htm?nav=rss

Good luck and good health!!

♠

For a women slatrting out what weight is considered "heavy lifting" ?

80% of max is a good weight for beginners through advanced. However, beginners should keep the intensity low and build it slowly over a period of months to prevent DOMS and build neural drive, coordination, etc. Intensity is the effort put forth or the energy expended per unit time during a set. Low intensity would be a few comfortable reps with a set duration <30 seconds. High intensity would be working the muscle and increasing the "burn" until the muscle is paralyzed by lactic acidosis and absolute muscle failure is reached at <90 seconds. It's important to learn to "listen" to your muscles and keep a detailed diary of each workout including the weight and time under load. Strict form should be used until enough experience and knowledge is acquired to allow for "cheating" and advanced exercises including "negatives", "super sets", "fractionals", "pre-exhausts", etc. Use "baby steps"...walk before running. Remember, you're building more than muscle. You're also building more robust organs and systems...a better body.


Good luck and good health!!

♠

Looks like a ton of good info here.
I hear lift heavy a lot...
For a women slatrting out what weight is considered "heavy lifting" ?

"Heavy lifting" is just whatever you can lift for the required reps without hurting yourself.

When I first started lifting, I couldn't use weights for some of the exercises. I wasn't strong enough. So for me, 'heavy lifting' was my body.

This good advice and is really some the best given sp fare.

I have been lifting for just 7 months and doing as much research as I can. There is sooo much conflicting info out there it is overwhelming.

The only real advice I can give you is:

1. Get enough sleep.

2. Drink enough water.

3.Eat enough protein. <

---

1gram per pound of lean body mass is a good enough formula. You can still eat in a deficit but you need to make sure you are getting enough food for the energy it takes to work out. So carbs and fats are still important.

4. Base your exercise around the larger compound lifts. Like chest press, squats, dead lifts, pull ups, rows, lunges, dips, etc.
Compound lifts are lifts that normally use more than one group of muscles or joints.

5. Isolation exercises (like arm curls) are not necessary at first but should compliment your compound exercises.

6. Dont neglect your core or your cardio. Core is used in most lifts and will keep you from getting injured. Cardio will make your heart and lungs stronger allowing you to get more out of your lifting. Also helps with recovery. You wont need to do as much as if you were doing it for just calorie burning but make sure you push yourself a few times a week for around 20 minutes. Some people will tell you that cardio burns muscle and it definitely can if taken to extremes but conditioning is very important also.

7. Try to give a muscle group at least a couple days rest before working it again. You build muscle while resting. You break it back down in the gym.

8. Look up proper lifting form BEFORE you try doing a lift. Watching someone else in the gym is not a reliable source.

9. Do rotatory cuff exercises. Most common injury for weightlifters.

10. Only do stretches after warming up. And warm up before lifting.