I Want To Get Bigger - Naturally!

[Super Girl 22]

i'm currently training 4x a week for about an hour to 2 hours a day (mon-thurs with fri, sat & sun off). i weigh about 117lbs (5'4) and i really dont have much body fat (dont know the % yet). I want to get bigger but i dont want to take steriods. i was taking creatine a while ago but i found it makes me look too bloated. my friend suggested taking creatine with glycerol because it will make me bigger and cut ( i dont know how true this is). does anyone have any advice or know what type of supplements i can take to make me look bigger and ripped??? any help is appreciated.

 

[supergirl]

my advice is get an original name!!! There is only one supergirl and i don't need side kicks

 

[MonStar1023]

Your not gonna get anywhere AT ALL working out 2 hours a day... I would keep your workouts under an hour and focus more on intensity. The only way to gain muscular weight is to take in more calories then your burning off.

 

[SSAlexSS]

i'm currently training 4x a week for about an hour to 2 hours a day (mon-thurs with fri, sat & sun off). i weigh about 117lbs (5'4) and i really dont have much body fat (dont know the % yet). I want to get bigger but i dont want to take steriods. i was taking creatine a while ago but i found it makes me look too bloated. my friend suggested taking creatine with glycerol because it will make me bigger and cut ( i dont know how true this is). does anyone have any advice or know what type of supplements i can take to make me look bigger and ripped??? any help is appreciated.

Workout 2 time per week and do BASIC COMPOUND HEAVY MOVEMENT!

Do SQUATS, DEADLIFTS. BENCHES, ands ROWS!

make sure you prgress EVERY WEEK!


ok? That should make you grow!

 

[Grizzly]

Your not gonna get anywhere AT ALL working out 2 hours a day... I would keep your workouts under an hour and focus more on intensity. The only way to gain muscular weight is to take in more calories then your burning off.

That's bullshit! She can get plenty big working out 2 hours a day. My workouts take an hour and a half to two hours and I've made plenty of gains. I really don't think that you can argue with 260 at 13%, which, my friend, happens to be natural. What the fuck is with these replies? What is this the HIT board? Don't listen to these geeks. You can grow plenty fine with your workout regimen. 2 days a week, ha! "Yeah, I lift weights....sort of....you know, if twice a week counts as being a bodybuilder."

 

[Valdez]

Yeah but she's a girl dude... not as much testosterone = reduced recovery time. I'd say lift 4x a week for no more than 1.5 hours and little cardio but definetly some. Women need cardio, and cannot afford to ditch it while bulking like us guys (for the most part).

supplements= creatine and protein supplements, you most certainly do not need more than 1g per lb unless it's for the purpose of eating more calories. maybe a multi-vitamin, that's all you need and all you should even worry about. everything else is b.s.

workouts= need to be heavy and in good form, compound movements and lots of them. I noticed that you inquired about supplements and diet, well this is where all of the stimulus and hard work should take place (well dieting's hard too...) you need to be lifting to failure. If you need help with a workout routine ASK, otherwise I'm not gonna bother to write one out

diet+sleep= this is what separates bodybuilders from casual lifters, dieting takes extreme dedication (while cutting) bulking is pretty easy, just don't get carried away. again if you need help ASK.

Good luck.

 

[succession]

are ROW's an excersize using rowing machines? What is HIT?

 

[LeviathanX]

succession, HIT is H igh I ntensity T raining. Essentially it consists of low-volume, high weight workouts. An explanation beyond that is available on testosterone.net, and many other places on the net.

Super Girl 22, could you give us a bit more information about your goals (i.e. goal weight, BF%, are you looking to compete or just get in shape) and your past workout experience (i.e. how long have you been working out, what is your weight-lifting routine, how much cardio are you doing). Ignore the creatine/glycerol suggestion, since you already have low BF% you most likely won't see any noticeable results from this combination.

Creatine shouldn't cause bloating. If you are using Protein supplements in addition this may be the cause of your bloating. If not, try consuming more water (seems counterintuitive, but it seems to work).

 

[MonStar1023]

Super Girl 22
Creatine really shouldnt cause any bloating... I have taken it for years without any type of bloating whatsoever... are you taking in a lot of water while on creatine? That is very important, especially during the loading phase. I agree with Valdez stating that a woman naturally has lower horomone levels than a man and therefore needs a lowered training volume. Training more than 3-4x per week will result in overtraining in my opinion. I would suggest following a routine training each bodypart one time per week, using basic lifts, reps 6-10, with your form flawless. I would also would suggest a diet high in protein (at least 1g per pound of bodyweight) and calories (15 x bodyweight or more depending) to support muscle growth, and an amply amount of sleep every night (7-8 hours+). Good luck!

Grizzly
I guess everyone is different bro. I didnt mean to offend I was just giving my opinion. I have never come across anyone who spends more than an hour or an hour and a half TOPS and made continuous gains. I am FAR from an HIT advocate I have tried HIT and it didnt do anything for me at all. I train with moderate/high volume 4x a week.

SSAlexSS
Working out 2x per week is not the answer. Intensity, consistency, increasing the weight each week, and compound movements are all valuable tools in growth but just stating to 'workout two times per week' is absurd.

 

[SSAlexSS]

That's bullshit! She can get plenty big working out 2 hours a day. My workouts take an hour and a half to two hours and I've made plenty of gains. I really don't think that you can argue with 260 at 13%, which, my friend, happens to be natural. What the fuck is with these replies? What is this the HIT board? Don't listen to these geeks. You can grow plenty fine with your workout regimen. 2 days a week, ha! "Yeah, I lift weights....sort of....you know, if twice a week counts as being a bodybuilder."

2 hours a day is TOO MUCH for 99% of the people. Unless you are genetically gifted and are using significant amount of steroids, 2 hours a day will just set you back! If working out for 2 hours per day works for you, fine. Everyone is different, you know.


Also working out INFREQUENTLY and briefly is THE BEST WAY TO TRAIN. Point of working out is to get your muscles growing, not killing them!



How tall is your friend? 260 pounds is pretty good, he have good genetics , so he may be able to tolerate lots of hours of working out.


And look, Dorian Yates one of the biggest bodybuilders work outs similiar to HIT like way. And you can't argue his success. About gains, I can work out more... But 2 days a week allows me to gain EACH WEEK! Sure I can work out 4 times per week, but I won;t gain as much strenth and muscle. Plus, I will waste time. So working out less IS BETTER! it is more efficient and more growth producing!