Hello and a question

[SparkyGirl]

Hi girls, i am new to the forum so i wanna say hello and i have a question maybe someone can help me

I have a doubt about my weight training, i am trying to get my muscle mass back, specially on my legs and butt. So my weight trainning is to gain muscle. And i am not sure what would be more effective do 2/week or 3 times a week the series for this areas. So any suggestion would be very appreciate

thanks

 

[Sassy69]

Hi SP! Welcome to EF! You have a question & we have answers ... or at least some responses to spark the conversation!

Can you give us a little bit of your background & your specific goals - how long have you been training? You indicated you want your muscle mass back - how much have you lost? How did it get lost? (lol .. sorry, that sounds sort of funny ... but you get what I'm trying to say?) I'm not sure if I am understanding your specific question - you are asking how many times per week should you train in general or how many times per week should you train those specific body parts?

If you are talking about frequency of training specific muscle groups - you should give at least 2 days for a particular muscle group to recover - don't forget that over training can mean under recovery. I train as the following:

- chest & tris
- back & bis
- legs
- shoulders & rear delts

I end up training 4-5 days / week & usually throw in cardio on the upper body days & also on 1-2 of the off days. Abs get trained 1-2 x/week depending on time.

What is your current training schedule? And also make sure you are eating enough to support muscle growth?

 

[SparkyGirl]

Ty for the reply Sassy :0 I am sorry i should be more clear and is a little hard for me to write in english since my first language is portuguese, but ty for the patience with me here hehehe

So i gonna tell a little bit of my background and my goals. I just had my second baby. Before i had my first I was verry active, i used to run 6 days/week and lidt weights and play tennis. So I was in very good shape and a good muscle mass. I had a very hard first pregnancy, i couldn't keep nothing down for the all 9 months and i wasn't able to do any exercise. So I didn't gain much weight, but i lost muscle. And my second pregnancy was easier, i didn't gain much weight, in fact i have only more 6 pounds to go to losse all the weight i gain in my second pregnancy (half of that may be on my breast because breastfeeding lol) but i think i am too skiny talking about muscle wise.... i want my legs get a little large again and my butt also.

I have some body fat to loose so i don't want to stop doing cardio, and besides i really enjoy running

So i am a little confuse, because i can't get in a restrict diet because i am breastfeeding and i wanna keep doing cardio. I don't know how many times a week i should train those specifics body parts (legs and butt) so they can grown again, 2 or 3?

Shouls I do cardio first thing in the morning and weights later in the day? How much cardio is too much? I usually run for a hour ( 70%) is that too much?

And i don't like to take anything, i never did .

And i am happy with my upperbody.

 

[Sassy69]

Ah ok. First, congratulations on your babies! More congrats on getting the "baby fat" taken care of.

Since it doesn't sound like it has been very long since you had your baby, I wouldn't overtrain because you need that extra energy for yourself and your kids. Even if you are happy with your upper body, just to keep a good balance, you shouldn't totally ignore your upper body. Also because you like to do cardio, I wouldn't worry too much about a "restricted" diet - you need the energy, your babies need you to have energy, so definitely don't limit your diet. Make sure you are getting enough protein and mostly just make sure you are eating clean - good foods for energy & health.

Training wise, you can grow muscles using a low rep / heavier weight approach. It isn't so much the frequency of training that you should focus on as much as the intensity. I would keep the cardio to no more than 3-4 times/week. Too much cardio will also keep you from gaining muscle mass. And because that cardio is working your legs, I don't really think I would train legs more than 1 time in 5 days. Sticking to the basics - squats, lunges, deadlifts - will work the legs & glutes.

If you approach these goals with a long-term view, you will get the results. Don't try to do much too fast. Train hard, but give yourself the time you need to recover as well.

 

[SparkyGirl]

Cool, ty for your reply, i will try that, and you r right i just had my second baby, he is 40 days now so i just got the green light from the Dr to start my exercises

I will let you know how is the progress going... ty