How to start? (Want to bulk up my muscle mass)

Hi all,

I am looking to start a basic weight lifting program but have no idea where to start. I have not lifted great amounts of weight in the past, but feel that building muscle will certainly help my fat loss goals.

I am looking to build muscle; I understand as a female it would be hard for me to bulk up without an increase in testosterone. But I want to go harder than 'toning'. So suggestions around that too might help my overall

Any tips would be great, as I sit here amongst a mass of experience and sharp learning curves.

Cheers, Fiona

New Rules of Lifting for Women.

Starting Strength- or Sean10mm's "stripped" 5x5 routine -or the Ketnaab interpretation of Mark Rippetoes Starting Strength.

 All of them have in common that they focus mostly on compound movements, brief, effective workouts, and don't follow outdated bodybuilding principles that only work for steroid-abusing athletes. Well, two of those are really the same book :-P

 Of course, if you've been lifting for a few years you'll probably need more than the basics to progress, but initially, you're better off with a simple and uncomplicated workout plan.

If you're looking for a great at-home work out, I would highly suggest the P90X videos.  They are easy to follow and with self motivation the program is pretty easy to stick with.  You get a nutrition guide with it, but I didn't use it.  I felt I had my diet pretty much  under control.  All you need is some free weights and a pull-up bar and you are on your way to some nice muscles.

If you're interested in the New Rules of Lifting For Women, We have a group for it.  There is a lot of information in there if you ware curious. 

Original Post by jill91198:

If you're looking for a great at-home work out, I would highly suggest the P90X videos.  They are easy to follow and with self motivation the program is pretty easy to stick with.  You get a nutrition guide with it, but I didn't use it.  I felt I had my diet pretty much  under control.  All you need is some free weights and a pull-up bar and you are on your way to some nice muscles.

I could be wrong, but I'm pretty sure that system does not rely on big, compound movements with heavy (relative to the person) weights at 8-12 reps. The pictures on the site show a bunch of little, isolated movements with light weights. That won't help her goal at all. In fact, it could very well hinder it

If your goal is to build muscle (as opposed to just maintaining it while losing fat), you'll also need to watch your diet to make sure you have a caloric surplus and are consuming a fair amount of protein (about 1 g per pound of lean mass).

Original Post by spirochete:

Original Post by jill91198:

If you're looking for a great at-home work out, I would highly suggest the P90X videos.  They are easy to follow and with self motivation the program is pretty easy to stick with.  You get a nutrition guide with it, but I didn't use it.  I felt I had my diet pretty much  under control.  All you need is some free weights and a pull-up bar and you are on your way to some nice muscles.

I could be wrong, but I'm pretty sure that system does not rely on big, compound movements with heavy (relative to the person) weights at 8-12 reps. The pictures on the site show a bunch of little, isolated movements with light weights. That won't help her goal at all. In fact, it could very well hinder it

 You have an option of lifting either lighter weights for 12-15 reps or a heavy weight that you can get 8-10 reps.  It's usually a 50 minute work out specific to different body parts.  You will indeed gain muscle mass and definition.  I'm not just going off pictures or the infomercial, I've been doing these videos for over a year and got great results.

Can you tell me more about the program? I'm not asking to rip you a new one, I'm really curious. What sort of movements do you do? How heavy of weights can you go? I need a squat rack or cage for my big leg lifts but I can do things like flys and presses with dumbbells

Original Post by spirochete:

Can you tell me more about the program? I'm not asking to rip you a new one, I'm really curious. What sort of movements do you do? How heavy of weights can you go? I need a squat rack or cage for my big leg lifts but I can do things like flys and presses with dumbbells

+1 !!!  LOL wow!! I never thought I'd see a girl say that she needed a squat cage! She is right all the way, focus on big, compound movement. Ease into the weights, but don't afraid to lift heavy. Like you said, and I congratulate you for going against common perceived knowledge here, but you won't become "manly' by going heavy.

hit figure athlete in google, I think there are a lot of nice programs designed for women there.

I hope this helps!

Thank you to everyone for your replies so far.

I am taking a look at the programs suggested and joined the "New Rules of Lifting For Women" group here at CC.

Off to read about basic intro programs, that I can work with using dumb-bells.

Any other tips would be helpful

Thank you again, Fiona

Original Post by dedicatedforlife:

Original Post by spirochete:

Can you tell me more about the program? I'm not asking to rip you a new one, I'm really curious. What sort of movements do you do? How heavy of weights can you go? I need a squat rack or cage for my big leg lifts but I can do things like flys and presses with dumbbells

+1 !!!  LOL wow!! I never thought I'd see a girl say that she needed a squat cage! She is right all the way, focus on big, compound movement. Ease into the weights, but don't afraid to lift heavy. Like you said, and I congratulate you for going against common perceived knowledge here, but you won't become "manly' by going heavy.

hit figure athlete in google, I think there are a lot of nice programs designed for women there.

I hope this helps!

Thanks! I'm very proud of my squats. I finally surpassed the big girl 45lb plates with my squats. Go me!