wanna add more muscle

[jnuts]

Hello all,
just started lifting seriously in May, I did a couple Figure competions but wasn't muscular enough to place, my body fat was low enough 12 BF, but not enough mass in the shoulders back and legs. I'll post a pic. later. My question is how do i train and what kind of diet should I follow to pack on some muscle so I will look better next show season? I'm ready to get really serious for the winter and then lean down in the Spring.

Thanks
Mrs. JNUTS

 

[jnuts]

Thanks Spatts,
on your non-training days you did lift weights in the a.m. and did lowintensity cardio, woudn't this be a training day??
also, when you were bulking, what was your lifting program?? heavy weights, low reps?? Right now I lift 5-6 days a week, one body part a day except legs I do twice a week, as I need to build calves and quads and hams. I usually cross-train cardio, 2 days running and 2 days spinning class. Any suggestions??
Thanks
Mrs. JNUTS

 

[jnuts]

Okay, thanks Spatts,
I'm working on a fitness look, I don't have the gymnastics backround so I'm doing figure competions, I might eventually get into Bodybuilding as figure seems like a T & A show, so far, the last judge told me to let my hair grow long as it looks better on stage, I would luv to do Fitness but have had a knee surgery and 2 broken legs on my left leg. I'm going to try your carb rotation plan, will let you know how its going!
Mrs. JNUTS

 

[SteelWeaver]

Eat lots of good clean food, nice and lean, low GI, plenty of Omega 3's, drop the carbs a bit on off days, pump them up on heavy days, do minimal cardio, preferably more sprint/interval type stuff than low-mod, sleep a lot, and train as hard and heavy and intensely as you can. Lower reps on the big compound moves (4-6), then a bit higher for the assistance type moves. I've found alternating heavy/light weeks works wonders - you can up the reps on the light weeks, do supersets, tri-sets, whatever to keep things intense. Every now and then do 50-rep sets to give your body a surprise (go look on the training board at b-fold's post - amazing for legs - it's like a vision of heaven) I don't know if I'd lift that many times a week, unless at least 2 of those days are active recovery.

Don't fuss about fat gain too much - it's unavoidable. Just monitor and adjust cals to keep things steady.

Good luck.