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Old 01-13-2008, 09:20 PM
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Weight Training

I started going back to the gym as a new years resolution to do some weight training and see if i could bulk up my legs. The only problem is that im not sure what i should be doing besides leg press, lunges etc. Im pretty skinny, so i thought this would be a good way to thicken out and gain some weight. anyone have tips as far as the best exercises and diet? i dont want to be bodybuilder thick, just a little thicker. TIA
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Old 01-13-2008, 09:25 PM
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For bulk, you want compound exercises (the ones that incorporate a large group of muscles rather than the ones that isolate specific sets). The best ones are probably leg press and squat. If you really truly just want thicker legs, go as heavy as you can, you'll probably be surprised at how much you can do...most people's legs are a lot stronger than they realize.

As for diet...don't eat something big before you work out. Something with a little energy, small amount of complex carbs or something. After your workout, within 30 minutes, eat some protein. Within an hour of that, eat a meal sized portion, complete with protein of course. Give yourself at least a day of rest in between. Over-exercising can lead to tearing of muscles (actually, just a regular day's workout tears muscles, but they recover and rebuild...lifting too much too often won't give them time to rebuild and grow stronger).
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Old 01-13-2008, 09:38 PM
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Get someone qualified to teach you how to do squats with a barbell. Leg presses will never really give you the same thing, although they are good in addition to squats.

If you are trying to gain mass, keep your workouts to no more than 45-60 min.

Finally, EAT. Yes, EAT. All the time. This means going above and beyond taking an extra serving of chicken for dinner. This means approximately doubling your current daily caloric intake. If your stomach is telling you that it's hungry, that means you fucked up. You want to continually be in a state on anabolism, instead of catabolism. That means eating at least something with carbs/fat/protein every 2 hours. 3 hours MAX. You should never feel hungry. There are high calorie protein powders if you feel you are having trouble meeting your calorie requirement with regular foods.
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Old 01-13-2008, 09:45 PM
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ok so i just realized you are a female. whoops. although I don't see why you couldn't use the same strategy, you will put some fat on though in addition to muscle. As for the squats, most girls seem to prefer the machines to barbells.
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Old 01-13-2008, 09:46 PM
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i also recently joined the gym, and am new to the whole weight training thing. But i was wondering all about whey protein, and things like that, when should it be used, and for what?
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Old 01-13-2008, 09:56 PM
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Originally Posted by alc90 View Post
i also recently joined the gym, and am new to the whole weight training thing. But i was wondering all about whey protein, and things like that, when should it be used, and for what?
It depends on your diet/eating habits. You technically are able to get all of your protein from a regular foods, and this is also the *best* way. But if you feel that your diet is coming up short in protein, that is when you want to look into supplementing. The most beneficial time to have a protein shake is immediately after a workout. If you would like to have them at other times of the day in addition to this, that is fine as well.

If you are trying to gain mass, there is another type of whey protein powder available that is also jacked up in carbs, so it is hight in calories (about 8 times higher than a regular protein powder). I personally wouldn't recommend long term usage of this type of product, especially if you have a family history of diabetes. I think it's great for short term use to put on some pounds.

I'm not sure what you mean by "things like that"?
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Old 01-13-2008, 10:03 PM
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^ My trainer could not get me to eat properly ... it was one of my biggest problems, lol. I have eaten more Powerbars than I can count. And the protein drink he wanted me to drink after workouts ... holy SHIT that stuff was nasty.

I really should starting going to the gym again, considering that I'm still paying for my membership .....

... that, and my upper body is gross.
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Old 01-13-2008, 10:58 PM
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Eat eat eat...squat squat squat.

It works.
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Old 01-13-2008, 11:15 PM
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As everyone in this thread has said, squatting is by far your best bet for thicker legs and more lean body mass. i try to weightlift everyday, lower body one day and upper body the other. i take a creatine supplement about 30 minutes prior to my workout, and usually two protein bars immeadiately after the workout and muscle milk as soon as i get home. if you want to gain mass PROTEIN is the most important. fat does not really help and you have to make sure you get in your carbs but be thinking PROTEIN. i try to eat 1-2g of protein each day per pound of my bodyweight.

then again, my weightlift routine and supplements/diet are purely bodybuilding oriented, which i dont think is what you are after. if i were you i would just go to the gym do alot of squats, some weighted lunges, glute presses, leg press, one legged bench squats without weights, etc etc, and not wrry to much about diet, if you arent looking for extreme gains.
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Old 01-14-2008, 12:15 AM
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Quote:
Originally Posted by ely0322 View Post
I started going back to the gym as a new years resolution to do some weight training and see if i could bulk up my legs. The only problem is that im not sure what i should be doing besides leg press, lunges etc. Im pretty skinny, so i thought this would be a good way to thicken out and gain some weight. anyone have tips as far as the best exercises and diet? i dont want to be bodybuilder thick, just a little thicker. TIA
if you can afford it - get a trainer for about 4-6 weeks for 2x a week...they will help you learn the appropriate exercises and help you with your form.

last summer, i had a goal to build more lean muscle mass...i wanted to be stronger for soccer because i am on the small side and get pushed around a lot. also, my muscle were fatiguing during games long before my lungs were feeling like they were going to explode. i didn't get any thicker (i actually lost inches) but my muscle definition improved dramatically. i "bought" a trainer to help me learn how to lift weights.

i did lots of lunges (mostly walking lunges with weights), squats (with handweights and eventually with the barbell), the leg press (really hard for me) and the hamstring curl. i think the key was variety. the basic exercises actually work.

and i didn't take an protein supplements. i used fitday.com to track my daily food intake and just made sure that my weekly breakdowns averaged 20% fat, 55% carbs and 25% protein.
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Old 01-14-2008, 05:58 AM
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Originally Posted by Imhotep View Post
This means approximately doubling your current daily caloric intake.
I hate to say it, but that is horrible advice, even if she was a male. That will set you up for guaranteed fat gain. If looking to gain weight with minimal fat gain increase your calories slowly by about 250 a week (500 if male) and monitor the changes on the scale. When you start noticing an increase in weight, keep the calories static. If you gains slow down, start adding more calories again using the same process. Make sure you eat at the very least 1g of protein per lb of bodyweight. The upper limit of the range is 1.4g per lb of bodyweight. Anything in excess of that is too much.

I highly recommend supplementing with a protein powder. I also do not agree that eating real foods is the "best way". Whey protein isolate is an excellent source of protein and has a higher bioavailability than whole foods. Do not use weight gainer. It is garbage. You can make your own weight gaining shakes consisting of milk, whey protein, natural peanut butter, oats and bananas.

In addition to squats, lunges and leg presses, you should also consider deadlifts.
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Old 01-14-2008, 06:25 AM
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sorry for being so uninformed...whats a deadlift??
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Old 01-14-2008, 06:42 AM
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Barbell Deadlift

That gives an animation of what it looks like. There are different variations on the deadlift. I recommend both the straight legged version and the standard. Great for building leg and lower back mass. With deadlifts, you have to be careful. Proper form is necessary to avoid serious injury.
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Old 01-14-2008, 08:00 AM
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I hate to say it, but that is horrible advice, even if she was a male. That will set you up for guaranteed fat gain.
No, it's not. You assume that someone is trying to gain mass without gaining fat along with it, which is another slower way to do it, but not that way it's most often done. You also assume someone has the discipline/means to increase their daily caloric intake by calculated minimal amounts. For individuals who are struggling to gain weight, the main concern is adding pounds, and any undesired fat can be cut off later. Your method is good for someone who wants to go from a muscular 190 to a muscular 200, for example, with minimal fat gains.

And, even though I use it, there is no way that a powdered protein isolate is as good as getting the equivalent amount of protein from fresh foods. Regardless of what the package tells you about their bioavailability calculation, the digestive system works best when exposed to multiple nutrients/vitamins/minerals.
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Old 01-14-2008, 08:40 AM
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I think the method I suggested is good for anyone. Why should anyone gain fat when they don't have to? The body can only gain so much muscle per week there is no sense in overloading it with calories that it can not use. By doing this, you end up having to do way more work to get the same results.

I think isolate can be just as effective as whole foods depending on how you use it and in some situations, it is considered ideal (morning, post workout). I also use it as a supplement to my regular foods when I just don't feel like eating 6 chicken breasts a day. I also use casein protein for situations where I don't want a fast absorbing protein.
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Old 01-14-2008, 09:48 AM
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I also use it as a supplement to my regular foods when I just don't feel like eating 6 chicken breasts a day.
you can get your daily intake of protein through regular food and you don't need to eat 6 chicken breasts a day to do it. i can easily get my daily intake of 25% protein through a balanced diet that includes lowfat dairy and soy products and a single serving of a low fat product like egg whites, chicken breast, tuna, turkey breast, ect. for lunch and dinner.

she is a woman and looking at her jeans size, she is really small. she shouldn't be taking in more than 1500 calories per day, even if she is bumping her caloric need with weight lifting.

she already said that she isn't looking to be a body builder.
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Old 01-14-2008, 11:13 AM
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Zoki, where did I say that I didn't know that she was a woman or that I thought she wanted to be a bodybuilder. She said she wanted to gain size, whether you are a man or a woman, the principles are the same. You need sufficient protein and an excess of calories. I know girls who are tiny and they eat WAY more than 1500 cals a day. Who are you to say what this girl needs? Thats why I suggest gradual increases rather than an immediate double like Imhotep suggested.

Of course you can get all your protein requirements through food, but to many looking to gain weight, it can be difficult to eat a lot of meat/eggs to get what is required. As for my 6 chicken breasts a day, I weigh 205 and when I'm trying to bulk, I eat 1.4gx205 (287g of protein). That is easily 6 chicken breasts + other sources.

Also, diets based on percentages are foolish. You should calculate each different nutrient requirement seperately and don't bother with set percentages.
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Old 01-14-2008, 11:30 AM
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raoul-duke: she asked a question...i gave an opinion based on my own experience...unless you are a certified trainer or nutritionist i would say that my opinion/experience is just as credible as yours.

Quote:
Originally Posted by Raoul Duke View Post
Also, diets based on percentages are foolish. You should calculate each different nutrient requirement seperately and don't bother with set percentages.
this makes zero sense.


ely0322: if you want some exercises that i used when i gained lean muscle and definition, please feel free to PM me.
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Old 01-14-2008, 11:37 AM
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Ok, I will just accept that we have differing opinions.
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Old 01-14-2008, 11:39 AM
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the problem with asking a question like the one here.....EVERYONE has their own idea of what is good and what is bad.

my advice is to do a little trial and error..both with diet and with exercise. also, i would suggest starting off light and slow...especially since you have been out of the gym for a while. won't do you any good if you hurt yourself.

if you can afford it, get a good trainer. if not, then do your own research and as time goes on you will find what works best for you.
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Old 01-14-2008, 11:54 AM
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If you want faster results, you can go with the creme and the clear.

You might get some unwanted side affects though like chest hairs.
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Old 01-14-2008, 12:36 PM
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I am a woman who weightlifts and I will give you the advice that i am using at the moment.

For women, try to eat 1g of protien for every pound you weight per day, and make sure that it is lean protien. Tuna, Salmon, egg whites, chicken breasts and lean cuts of beef are great sources. I also try to eat a serving of fruits and veggies with every meal and complex carbs such as brown rice with a few meals as well.

Remember to eat 5-6 small well rounded meals per day, every couple of hours. This helps to keep up your metabolism and will ensure your body is well nourished so that it can rebuild your muscles.

Drink lots of water and keep well hydrated.

Creatine is not something I would suggest for women as it often causes people to retain water, which is one of the things it is supposed to do (i think to help with ATP to ADP transfer?? Vik would know this one). However women in general retain much more water then men do so creatine will often cause women to bloat up a lot.

Now for working out...I am a HUGE fan of free weights for everyone!! Women tend to shy away from freeweights because they are intimidating and lets be honest, we often feel a bit self councious around a group of grunting, sweating, buff men who seem to know what they are doing. Well, there is no reason for us to feel this way. I am dating a guy who is REALLY into weightlifting and being active (ex-marine, former football player) and when he found out that i was into weightlifting he was happier then you can imagine!! In fact it y interest in weightlifting and working out was one of the things that attracted him to me. Many guys find a girl who knows not only what a deadlift is but can also do a perfectly formed deadlift both ways to be very sexy!! Plus weightraining can help strengthen your bones which in turn reduces your risk of developing osteoperosis later on in life.

Deadlifts are possibly my favorite excersize for legs, but squats and lunges are extreamly important. Walking lunges are great for building lean muscle and shaping your legs.

You must remember though that when you workout one muscle, you must ensure that you workout the corresponding muscles. For example, if you exercize your quads you must also excersize your hamstrings, if you do your biceps, you also need to do your biceps.

I am sure all of this is sounding like gibberish to you so ehre is a GREAT website to help women get into shape:

Women's Weight Training

Adited to say: Person trainers are a good idea when you are first getting back into the gym for learning and motivation, but be sure to get a good one. See if you can ask some friends or people that you know who are into training if they know someone who is independant from a gym who does personal training. I find that the ones at the gyms, while they may be certified, aren't the best. So far my best trainer has been my guy...i get good solid marine-like training . I like to be pushed and worked hard too!!
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Old 01-14-2008, 02:03 PM
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she is a woman and looking at her jeans size, she is really small. she shouldn't be taking in more than 1500 calories per day, even if she is bumping her caloric need with weight lifting.
Most young women who are active need more than 1500 calories per day...
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Old 01-14-2008, 02:16 PM
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Most young women who are active need more than 1500 calories per day...
Isn't anything under 1200 calories a day for ANYONE considered to be starvation?
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Old 01-14-2008, 03:09 PM
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sorry for being so uninformed...whats a deadlift??
After you have beaten your BF to unconsciousness, the act of moving the body to a unspecified location that only you know about.

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