I want muscle

[superwife]

My husband (backlash) has been pretty active on these boards and I finally got around to looking over his shoulder recently. I read a bunch of threads and was really inspired and interested in making my workouts harder and more rewarding. I finally talked myself into signing up and now I want to work hard.

I have been working out pretty well for over a year now. Unfortunately I have been doing the workouts the silly trainers at my fitness club recommended I do and I don't feel as if anything has changed.

I have been working out about 4-5 times a week alternating upper body, cardio, lower body, cardio, etc. My cardio has been 20 minutes on the stair climber (the one with the actualy steps) and then 20 minutes on the elliptical machine (my personal favorite). I was doing sprints (where I lost all my weight) but it is WAY TOO HOT here in Dallas to do anything outside, even if it is at the crack of dawn.

I just got my guts up and tried to do real bench press. I did 85lbs (right backlash?) and i am really proud of it. I want to do my body weight, which is around 120 or so...

I want to be strong. My size makes me happy now.

My diet is pretty good. I eat cereal for breakfast every morning, lunch is often carbs (sandwich, pasta, etc. ) and dinner is almost always chicken - grilled, baked, or browned on the stove in PAM, with pasta or rice (a little) and usually a green veggie or salad. I really don't think I am capable of knocking out pastas, I am a carb freak...

I think that covers the most often asked questions when help is requested.

my husband has suggested that the Westside workout would be good for me to try but I don't know what that is...

Any help you can offer, I would really appreciate.

Thanks!

 

[lucidblue]

Welcome! Sounds like you are really motivated to gain the muscle you want. I've been hitting the gym for several years, but just recently started to lift more seriously. I always had a workout, but like you, one that the fitness trainer at the gym put together. Then some of my friends started telling me to change everything around. I sort of listened. Then I started reading this board. Now I actually have a real training plan and goals. I just started doing a 5x5 workout. I posted my routine up on the training board (if you look toward the end of the thread I posted the revised version):

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=256897

This thread on the training board is also helpful for several different kinds types of training (Westside is on this thread):

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=238221

Best of luck!

 

[spatts]

Feel free to PM me if you need help setting up a Westside split.

 

[superwife]

Thanks so much. I am going to read up on Westside tonight. Hopefully I can come back with some relatively knowledgable questions tomorrow.

 

[Backlash]

She also tried squats for the first time ever, including some box squats! I was/am very proud...

 

[superwife]

OK, now I do have a question. I have been doing my workout mostly on machines and with pretty dinky weights. Do I need to train up a bit and learn to be comfortable with the bench press and such before I start a program like Westside? I read the background on it last night and the sample workout and I realized that i am not familiar with most of the exercises. Should I train first before the program? It seems like I have to start doing 1 rep maxes pretty quickly. I am afraid that will be extra challenging if I am not comfortable with the form and such and might hurt myself... or should I just jump in?

Thanks.

 

[drgoodbody]

Couple of pieces of advice based on experience with my wife:

1) Learn proper form and the exercises before using maximal (or even near maximal) weights. Otherwise an injury is likely to occur...

2) Training taxes your muscles, generates micro-tears in the tissue, and simulates the muscles for growth - BUT, your time in the gym is NOT when you grow/gain strength. Many, many, many, many, women I know and see in the gym regularly look the same week after week, month after month, despite changing their routines countless times. The problem is their nutrition sucks. Growing muscle takes protein, lots of it, and high carb/low fat diets usually don't contain enough protein for most people to gain significant muscle. My wife consumes 1 gram protein per lb of body weight everyday, and uses a cyclic ketogenic diet (which I set up ) to keep the fat off.

3) Get enough rest, water, and the right supplements (not necessarily illegal ones...) to support your goals.

I can be more specific on MrsGoodbody's training, diet & supplements if you'd like, just let me know. Or better yet, I need to get her here to post it... and brag on me LOL!

DrG

 

[superwife]

Ummm...this is probably a silly question, but where can I get good protein other than seafood? I don't eat any seafood...

I am good on the water intake. I keep a Nalgene (1L) bottle with me all day and try to empty it at least 2 times per day...

Any help I can get for a good workout is definitely appreciated. My husband, backlash, is on a size increasing workout now and I know that is definitely not for me. I know girls really can't put on size like guys for the most part, but I want a workout more focused on gaining strength rather than size....

Is there any difference in a workout designed for a guy vs. for a girl? just curious...

Thanks

 

[drgoodbody]

Good, low fat, protein sources include skinless chicken breasts, turkey breast and ground turkey (once its rinsed and well drain after cooking), lean beef (e.g. tenderloins), pork loins (well trimmed and grilled), etc.

Also, protein powders (I like whey protein for lots of reasons) are a good way to help fill out your protein needs, but should not be your main protein source.

Assuming diets and training are the same, the reason women take longer to build muscle size and strength than men is hormones... we've got alot more testosterone than you.

BTW, there is no difference between a workout designed for a guy or girl. Workouts should be designed to meet specific goals, not based on sex. My wife does the same workout as me for the most part, with sligthly different emphasis on body parts because we both are lagging in different places.

Also, I can't believe I'm about to say this, but women should not be afraid of free weights or getting to "bulky" from lifting. It won't happen to the average trainee - it takes a shitload for most people to get big, men or women.

DrG