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Bulking up for women


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I know it is almost impossible for women ( or men) to gain muscles on a calorie-deficit. In order to bulk or gain muscles, one has to increase calories and of course a muscle AND fat gain is understandable.

What does a woman have to do in order to gain muscles? is it lifting weight everyday ? or lifting heavy weight 4 times a day? are there any programs for that?

 I am also wondering if NRLFW program is for bulking up??

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define bulking up. you mean having a lean bod or trying to resemble our california governor?

whatever you do, do NOT lift everyday. baaaad idea

go to bodybuilding.com and peruse the articles and forum. They will help get you where you wanna be

you don't want to lift every day but that is for safety reasons, NOT because you are in any danger of bulking up. Females lack the hormones to be able to build large masculine muscles. Female body-builders eat like crazy, do non-stop weight lifting, and are on a cocktail of drugs to get the way they are.

There are few weight lifting groups you may want to check out:

Lifting as a Lifestyle and New Rules of Lifting for Women. The second group is based on a book by the same name. You'll also find lots of threads on lifting in the fitness forum. They are great places to do some research and ask some questions.

I've just finished a bulking session and to gain any real mass i have to eat like a horse haha..

It's not easy for women to gain mass, but i did pretty well now as other have said lifting everyday is not adviceable because to build muscle you actually need to let your body had "rest time" it's all well and good working hard, tearing your muscles up to stimulate growth, however it's not "during the lift" your gain size, it's during the "rest" when your body has time and energy to re-build and grow.

I lifted for 5 short session's a week, working a different group of muscles everyday, but i have a friend who is also doing very well on her bulk who only lift's 3 times a week.

I also had to cut out all cardio, it works differently for everyone but i really found cardio interfeared with my muscle growth, some people can do both but really it depends on your body type, i don't gain weight/ muscle easily and for me trying to gain muscle while doing even limit's cardio was like trying to hold back the tide with a spoon.

The most important thing is to work hard, lift heavy at least couple of times a week and make sure you get enough rest ... oh and of course eat like it's your job haha.

Original Post by leiela:

 

It's not easy for women to gain mass..

wha? i gain mass very easily if im not careful! ok ok so its fat mass.

uh anyway, since you seem new at this i would recommend nrlfw.

i second (or fourth) the motion on heavy lifting & resting to give your body time to actually build muscle.

signed *formerly r-n-j-t*

Thanks for the replies, ladies.

octo-luv, what program do you follow to bulk-up? I know it is not very easy for women but I can give it a try. I also know that I have to eat above maintaince. I do that now anyway.

What I hate about it is I know that I have to gain fat. so I am a bit hesitant.

i actually just finished my first workout for nrlfw. there are some pretty good ideals with the programs they have. im not new to lifting tho, i have been away for the last 5 weeks tho, so im kind of starting over.

but before that, about 2 programs ago (i change regimes every 6-8 weeks), i did a heavy lifting program with only 6-8 reps twice a week. made sure to eat complete protein (which is hard since i don't eat any meat but fish & sparingly) & good fat at every meal/snack. 5-8 meals a day including a protein powder drink after every lifting workout. i could've bulked up more but i was too worried about gaining any extra fat so that i could fit into my wedding dress.

anyway, im back to square one trying to gain my strength back. (but not bulk, put on some fat pounds on vacation).

Original Post by safina1:

octo-luv, what program do you follow to bulk-up? I know it is not very easy for women but I can give it a try. I also know that I have to eat above maintaince. I do that now anyway.

 Check out the original New Rules of Lifting, they have 3 seperate programs in the book specifically designed to add mass (there are also 3 programs to shed fat and 3 to build pure strength).

floggingsully

Thanks. I know that book. I thought it is for men only:) Have you tried any of those programs?

 

they have one for women. i bought it over my vacation. worth buying, just as everyone recommends.

Original Post by safina1:

floggingsully

Thanks. I know that book. I thought it is for men only:) Have you tried any of those programs?

 

 Men are the intended audience, the information and workout plans in the book are just as applicable to women as they are to men. The difference is that NROL4W lays out several stages in a progression, the original version provides 9 seperate workout plans with different focuses (as well as a 'break-in' program) and lets you decide which order to do them.

If your immediate goal is hypertrophy (gaining muscle mass) it probably makes more sense to get NROL and focus on their hypertrophy programs.  If your goals were more vague (i.e. to lose fat and build muscle) then NROL4W would be the way to go.

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