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 Post subject: Not gaining much muscle mass on bulk, but lots of fat
PostPosted: Tue Jul 29, 2014 8:51 am 
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Finch

Joined: Tue Jul 29, 2014 8:10 am
Posts: 2
I've been bulking since the end of April, I started at 110lbs and now weight 120lbs at 5'7" (female). I've been bulking on 200-300 extra calories (I burn around 700, and eat 2100-2200 on training days, 1800 on rest days). I lost a load of weight doing loads of cardio and running, but I had teeny amount of lean mass at the end. My original goal weight was 130, but I still had a lot of fat on my waist and got down all the way to 109lbs and still had the excess stomach fat while the rest of me was bone frail. So I decided to purchase a home gym set, including a olympia bar that reaches 300lbs, and 2 dumbells that reach 45lbs and start a bulk. The problem is that I am very weak, and even though I'm trying my hardest I don't seem to be growing equal amounts of fat and muscle. My legs have gotten bulkier (yay) and my arms are slightly larger but my gut has packed on loads of fat. I was taped by my husband about a month ago and it is around 38-+ inches and when I began it was 35-+. I have upped the weight on a few of my exercises, but not by much while some stay the same.

My diet consists of around 50-70g fat, 120-160g protein, and probably way to many carbs at 250-400g. I have a myfitnesspal account and I weight everything that goes into my mouth.

I workout 4 times a week, mon-tues-thurs-fri, wednesday and weekends are off. I usually do nothing on those days, but about 2 times a month I will hike for 8 miles on the weekend. I'm not a fan of working out, so I don't have a desire to go to the gym on weekends for cardio and also the fact that I burned myself out on it for years.

Training days look something like this, upper monday-thursday, lower tuesday-friday:

Upper (4 sets 10 reps each)
warm up- 30 pushups
lying chest flys @ 14lbs per db
lateral raises @ 10-12lbs per db
bent over rows @ 55lbs
dumbell press @ 20lbs per db
dumbell rows @ 20lbs
upright row @ 35lb plate
preacher curls @ 10lbs
tricep press @ 40lbs
shoulder press @ 14lbs per db
dips @ bodyweight
single lateral raises @ 10-12lbs
front raises @ 12lbs
rear raises @ 12lbs
bent arm lateral raises @ 12lbs

Lower
plank @ 1 minute
side plank @ 1 minute each
leg extension with a resistance band (3 bands comes with the set -hard, medium, easy-, I have all 3 bands on) 25 reps x 4
crunches 25 x 4
goodmornings 12 x 4 @ 40lbs
dumbell bend 25 x 4 @ 40lbs
bridges 30 x 4 @ 45lb plate
bicycle crunches 25 x 4
squats 12 x 4 @ 55lbs (I don't have a rack, I can barely get this weight over my head)
leg lifts 20 x 4
calf raises 25 x 4 @ 85lbs
sumo squats 12 x 4 @ 35lb plate
straight leg deadlift 10 x 4 @110lbs
more leg extensions 25 x 4

Any suggestions?


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 Post subject: Re: Not gaining much muscle mass on bulk, but lots of fat
PostPosted: Wed Jul 30, 2014 12:50 am 
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Finch

Joined: Thu Jul 03, 2014 2:05 am
Posts: 7
I think you are using way too much exercises in your workouts, i suggest you to drop most of your exercises as i think you may be over working some body parts and use compound exercises like bench press and squats, deadlifts.

Separate your workouts a bit more to allow your body to heal and grow, i workout the same body part every 5-7 days.

You may benefit from incorporating an exercise like the chin up, pull up or pull down in your upper body wo because they work the antagonist(?) muscles of bench press and other pressing exercises, bench press works chest, triceps and front delts while the pull up/chin up works the biceps, lats and rear delts.

Edit: Sorry i didn't pay enough attention to your initial question, what comes to my mind is, due to the high amount of exercises working the same muscle groups ypu are distributing your strength in small amounts between this exercises making the work out more oriented to endurance instead of strength and mass.

Now endurance training is not optimum for mass gains acording to some studies i have read about and it can in turn make you lose some mass. You also have to consider that womens naturally tend to have a slightly higher body fat % so that might be helping you gain fat.

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 Post subject: Re: Not gaining much muscle mass on bulk, but lots of fat
PostPosted: Wed Jul 30, 2014 6:43 am 
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Finch

Joined: Tue Jul 29, 2014 8:10 am
Posts: 2
WeAreAllBrothers wrote:
I think you are using way too much exercises in your workouts, i suggest you to drop most of your exercises as i think you may be over working some body parts and use compound exercises like bench press and squats, deadlifts.

Separate your workouts a bit more to allow your body to heal and grow, i workout the same body part every 5-7 days.

You may benefit from incorporating an exercise like the chin up, pull up or pull down in your upper body wo because they work the antagonist(?) muscles of bench press and other pressing exercises, bench press works chest, triceps and front delts while the pull up/chin up works the biceps, lats and rear delts.

Edit: Sorry i didn't pay enough attention to your initial question, what comes to my mind is, due to the high amount of exercises working the same muscle groups ypu are distributing your strength in small amounts between this exercises making the work out more oriented to endurance instead of strength and mass.

Now endurance training is not optimum for mass gains acording to some studies i have read about and it can in turn make you lose some mass. You also have to consider that womens naturally tend to have a slightly higher body fat % so that might be helping you gain fat.


I haven't gotten a pull up bar yet, but I may in the future. I'm just trying to work with what I have currently, as I'm on a budget as well now. What exercises should I drop and what are more compounds I could add? The reason I did so much is because I can't really lift heavy for things like squats, so I thought adding more, and adding accessories would help me where I'm lacking. :/


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 Post subject: Re: Not gaining much muscle mass on bulk, but lots of fat
PostPosted: Wed Jul 30, 2014 4:30 pm 
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Finch

Joined: Thu Jul 03, 2014 2:05 am
Posts: 7
ishkur wrote:
I haven't gotten a pull up bar yet, but I may in the future. I'm just trying to work with what I have currently, as I'm on a budget as well now. What exercises should I drop and what are more compounds I could add? The reason I did so much is because I can't really lift heavy for things like squats, so I thought adding more, and adding accessories would help me where I'm lacking. :/


I think your upper body workouts should look something like this.
I recomend the exercises made in 5x5 or 3x10 sets and reps.
Upper body.

Pressing: Two exercises per workout is enough.
Bench press in the elbows tucked in form to not emphasize just the chest.
Dips.
Shoulder press.

Pulling:
Chin up(more biceps)/Pull up (more lats). Both can be made with assistance.
If you cant make enough reps of those then you can make rows.
Underhanded row.
Overhanded row.

Legs:
Squats (try them with wide stance to work your hip adductors).
Step ups with weight as you said you cant get to load more your squats.
Deadlifts.
Hip thrust and single leg hip thrust more info here.

Drink a carbs and protein shake after your WOs.

If you gain mass and keep gaining considerable amounts of fat with this plan, i would suggest to drop some calories as the fat gains suggest a high calorie surplus.

I hope someone with more experience can shed some light though.

_________________
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 Post subject: Re: Not gaining much muscle mass on bulk, but lots of fat
PostPosted: Thu Jul 31, 2014 11:37 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3070
Yeah that looks like a much better routine definitely give that a shot.


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