New to forum

[Rebecca D]

I posted this on the "welcome newbies" page but I thought I might get better response as a new thread. New to internet and this forum so slow at figuring this out. (I'm still living in 1985). Any advice (especially from other women) would be appreciated.

Rebecca D


NEWBIE looking for workout advice and support. Have worked out for at past 12 years. 39 years old and mother of 3 (10, 8, 2). Started lifting heavy (for me) with my husband five years ago. I get in moods where I do bodypump classes and light weights with high reps, but I always return to the heavier weight.
Stats: 5'5", 123lbs, estimate about 18% bodyfat.
Goals: I want to add muscle size and strength, but not fat. Current lifts are: Squat 160lbs for 5 reps, curl 60lbs for 5 reps, and bench 100lbs for 5 reps. (Strong lower body but weak upper body. My arms are currently 11 3/4 inches and I want 12+ inch arms so bad but I have hit a plateau.
Training: I train 5 days a week. M=Back, T=Chest, W=Legs, Th=off, Fri=Arms, Sat=Shoulders, Sun=Off. I do cardio for 30-60 minutes 3-4 days a week.
Diet: I eat a pretty good diet. I am a housewife so it is easier, but having 3 kids makes up for that. I consume about 120 grams of protein/day and eat healthy. (Love my veggies). Typical day. Meal 1-Protein shake with skim milk, frozen blueberries and a little peanut butter. Meal 2 is after I workout and is usually a premade protein drink with water. Meal 3 is around 1:00 and is spinach salad with tuna (can) and brocolli. Meal 4 is after a nap around 3:30-4:00. Usually an apple with peanut butter or red grapes and cottage cheese or almonds and an apple. Meal 5 is supper and is where I get creative to include veggies in the kids diet. Usually a lean beef or chicken and salad with brown rice. Might make a cheese sauce with lowfat cheese and cauliflower in the blender. Meal 6 is more of a snack around 8:00 and might be almonds or a serving of soy chips. (I love oysters and might eat smoked oysters as my protein for a snack. Cautious about the fat though).

Vices-a glass of red wine now and then, beer and pizza or chicken wings probably one night on the weekend, and dark chocolate I keep hidden from my husband.

Supplements: Take a multivitamin and flaxseed. Before workout I take Saturn Rush--good buzz, average pump feeling. Will drink creatine and glutamine in grape juice after workouts.

I guess my question is what do I need to do to take it up a notch. I would love to squat 185 five times. I would love to bench 115 five times and max 135. I would love to curl 60-70lbs 10 times. I would also like to do 10 pullups unassisted. (currently 4-5). Are these unrealistic goals for my age and size? What natural supplementation would get me there. (Not ready for roids). Example...a girl at the gym was using ZMA and Tribulus....waste of time or worth researching? Another guy suggested 6 oxo, but is that a good choice for a women? Not ready to try any of these yet, just looking for information. Don't get me wrong, I'm happy with my body, just always looking to improve strength and size?



Rebecca D

 

[pappad]

Welcome aboard!!!

 

[fitness-rubber]

welcome!

 

[bw1]

Welcome

 

[bw1]

welcome!

What the hell is a "fitness rubber"?

 

[sabrefan74]

welcome to ef

 

[BlueBird]

Hi Rebecca!

 

[Tatyana]

Hi and welcome.

Love it you have goals in mind for what you want to lift, I do too.

As long as it is intense for you you will still build muscle, whatever the weight.

Have you ever switched up to a high volume routine?

High reps are great for triggering mitochondrial and capillary growth and laying the foundations for more muscle/strength increases.

 

[Rebecca D]

Hi and welcome.

Love it you have goals in mind for what you want to lift, I do too.

As long as it is intense for you you will still build muscle, whatever the weight.

Have you ever switched up to a high volume routine?

High reps are great for triggering mitochondrial and capillary growth and laying the foundations for more muscle/strength increases.

Hi Tatyana--interesting name

Every now and then I'll do 10 sets of 10 reps of Squats or Bench or Pulldowns. It is usually for one workout and only for one bodypart. I've never done high volume for an extended period. I will switch to the bodypump class for 2-3 weeks when I get a little blah about lifting. This seems to help at least mentaly.

What would you suggest? I've started an 8 week workout that goes through April, but I would be willing to try something different after that.


Rebecca D

 

[Dakotah]

hello and welcome to EF

 

[silverstar1025]

Welcome

 

[Gymgurl]

Welcome

 

[the_alcatraz]

Welcome to EF - you'll love it here!

 

[Rebecca D]

Hi and welcome.

Love it you have goals in mind for what you want to lift, I do too.

As long as it is intense for you you will still build muscle, whatever the weight.

Have you ever switched up to a high volume routine?

High reps are great for triggering mitochondrial and capillary growth and laying the foundations for more muscle/strength increases.

Just got back from spring break and it was nice to see all the "welcome" reply's. I decided to measure myself and I was excited to learn that my biceps were actually 12 inches flexed(cold). I looked back at past measurements and my biceps were 10 inches flexed in 1999, 11 inches flexed in 2002 and 11.5 inches flexed in 2004. I now want 12.5 inch biceps.

As for the suggestion to switch to a high volume routine, I plan on trying it starting in May. I am currently working toward a personal best in the squat by the end of April. (Best is 185 for 3 reps...goal is 185 for 5 reps).

My real question though is how can I up my testosterone without steriods. I lift regularly and have really improved my diet the past couple of months, but what supplements could help. Would appreciate any advice. (ZMA? Tribulus? OXO-6,????) I would also like opinions of people who think these are garbage.

Rebecca D

 

[Tatyana]

Just got back from spring break and it was nice to see all the "welcome" reply's. I decided to measure myself and I was excited to learn that my biceps were actually 12 inches flexed(cold). I looked back at past measurements and my biceps were 10 inches flexed in 1999, 11 inches flexed in 2002 and 11.5 inches flexed in 2004. I now want 12.5 inch biceps.

As for the suggestion to switch to a high volume routine, I plan on trying it starting in May. I am currently working toward a personal best in the squat by the end of April. (Best is 185 for 3 reps...goal is 185 for 5 reps).

My real question though is how can I up my testosterone without steriods. I lift regularly and have really improved my diet the past couple of months, but what supplements could help. Would appreciate any advice. (ZMA? Tribulus? OXO-6,????) I would also like opinions of people who think these are garbage.

Rebecca D

Measurements are such a good way to track yourself, I also take measurements at least once a year.

ZMA- really, I think taking magnesium and zinc as a woman, either separately or as a decent multi-mineral (or even mult-vit/mineral) is probably sufficient.

If I remember correctly, the A is just some essential fatty acid.

Tribulus, highly debatable even to work in men, some say it depends on the quality of the herb, so in women????

I have no idea what 6-OXO is.

What I would like to address is that people think that testosterone is the only thing, best thing etc. that will enhance muscle growth.

It isn't.

There was an interesting article in last month's Muscular Development, April 08 (the one with Evan Centopani on the cover) that had an interesting bit of older research in it.

The whole article was about time under tension being necessary for muscle hypertrophy.

In the 70s some scientists used lab rats and removed the following endocrine glands, the thyroid, testicles, pituitary (growth hormone is secreted from here) or they didn't feed them, and then basically put the rat's rear legs under tension/simulated weight training.

They had postulated that muscle would not grow with out these hormones.

They found out they were wrong.

Now it is postulated that there are some other signalling pathways such as mTOR or MGF (mechano growth factor).

Oestrogen is also anabolic in women, and I would have to see if I can find it again, but there is some sort of connection between growth hormone and oestrogen.

Also the lads have found that when they use oestrogen inhibitors when they do a cycle, their gains are inhibited.

My point, while testosterone is anabolic, there are other things going on as well.

The endocrine system is really complicated, quite amazing really, and the exact mechanism of muscle hypertrophy is not known.

It may even be discovered that it is different in men than women.

It may just be twigging dietary and training factors, and some supps that will make the difference.

I would suggest you focus more on triggering natural growth hormone release, rather than trying to increase your testosterone levels.

 

[Rebecca D]

Measurements are such a good way to track yourself, I also take measurements at least once a year.

ZMA- really, I think taking magnesium and zinc as a woman, either separately or as a decent multi-mineral (or even mult-vit/mineral) is probably sufficient.

If I remember correctly, the A is just some essential fatty acid.

Tribulus, highly debatable even to work in men, some say it depends on the quality of the herb, so in women????

I have no idea what 6-OXO is.

What I would like to address is that people think that testosterone is the only thing, best thing etc. that will enhance muscle growth.

It isn't.

There was an interesting article in last month's Muscular Development, April 08 (the one with Evan Centopani on the cover) that had an interesting bit of older research in it.

The whole article was about time under tension being necessary for muscle hypertrophy.

In the 70s some scientists used lab rats and removed the following endocrine glands, the thyroid, testicles, pituitary (growth hormone is secreted from here) or they didn't feed them, and then basically put the rat's rear legs under tension/simulated weight training.

They had postulated that muscle would not grow with out these hormones.

They found out they were wrong.

Now it is postulated that there are some other signalling pathways such as mTOR or MGF (mechano growth factor).

Oestrogen is also anabolic in women, and I would have to see if I can find it again, but there is some sort of connection between growth hormone and oestrogen.

Also the lads have found that when they use oestrogen inhibitors when they do a cycle, their gains are inhibited.

My point, while testosterone is anabolic, there are other things going on as well.

The endocrine system is really complicated, quite amazing really, and the exact mechanism of muscle hypertrophy is not known.

It may even be discovered that it is different in men than women.

It may just be twigging dietary and training factors, and some supps that will make the difference.

I would suggest you focus more on triggering natural growth hormone release, rather than trying to increase your testosterone levels.

Very helpful answer,

I've purchased some ZMA and tribulus so I am going to give them a try. I agree with you and don't think I need to do anything else. I'm not a competitor, just a housewife trying to look my best. I have become a little obsesed with my arms though. (a little jealous of yours). I'll continue to tweek my training and work on my diet. (I'm doing better and better with my diet).

As for oxo-6, my husband says it is an estrogen blocker....sounds iffy for women if you ask me.

Thanks,

Rebecca D

 

[Tatyana]

Very helpful answer,

I've purchased some ZMA and tribulus so I am going to give them a try. I agree with you and don't think I need to do anything else. I'm not a competitor, just a housewife trying to look my best. I have become a little obsesed with my arms though. (a little jealous of yours). I'll continue to tweek my training and work on my diet. (I'm doing better and better with my diet).

As for oxo-6, my husband says it is an estrogen blocker....sounds iffy for women if you ask me.

Thanks,

Rebecca D

Secret to big arms - the big power moves, squats and deadlifts

Also, as the tricep makes up the larger bulk of the upper arm, bigger triceps, much nicer arms.

 

[Rebecca D]

Secret to big arms - the big power moves, squats and deadlifts

Also, as the tricep makes up the larger bulk of the upper arm, bigger triceps, much nicer arms.

Now you are starting to sound like my husband. I started deadlifts for the first time last month. Doing good with squat as well. What are the best tricep exercises? Currently doing standard skull crushers, cable pushdowns, and DB kickbacks.

Rebecca D

 

[Tatyana]

Now you are starting to sound like my husband. I started deadlifts for the first time last month. Doing good with squat as well. What are the best tricep exercises? Currently doing standard skull crushers, cable pushdowns, and DB kickbacks.

Rebecca D

Dips are also great.

Your triceps will also get worked with chest.

I don't train triceps with chest, I find that on my heavy weeks they are just too knackered to push any weight.

Tell you hubby he is a clever cookie