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Thread: Tips for gaining LEAN MUSCLE weight

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    God/dess tempest666's Avatar
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    Exclamation Tips for gaining LEAN MUSCLE weight

    I think at 5'0 102 llbs I'm at a pretty good size right now. I definitely don't want to lose any more weight. (A couple of llbs here and there aren't bad) I want to gain lean muscle. Right now my gripes are my triceps and midsection. I scaled down my cardio to 90 minutes 5x a week and lift for 30. Should I scale back my cardio even more and focus on lifting? I don't care if I gain weight as long as it's muscle weight and not lumpy doughball jelly roll weight.

    Also should I increase my animal protein intake?
    "Fake tits are like Kevlar. They don't guarantee your chances of survival but they sure as hell improve it."
    Tempest

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    Featured Member FiendishGyrator's Avatar
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    Default Re: Tips for gaining LEAN MUSCLE weight

    Probably grab a lean weight gainer like cyto gain.
    It's hard because most of the body buidling stuff is targetted and
    reviewed by men. I haven't used this product yet but it looks good.
    Less sugar and fat than other powders.

    And yeah, everything I've read says upping protein content. Animal helps
    but I've seen a few vegetarian lifters who are fine.

    If you do weights every day or close to it your muscles won't bulk up but will stay pretty lean.
    You just have to be very careful about listening to your body so you don't overexert
    or hurt your muscles. I would save cardio for days when you're feeling off, or else only do
    short bursts of high intensity cardio after the appropriate warm up.
    Ungoogle yourself:


    Also, now offering phone sexins!

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    Featured Member MissSassyPickles's Avatar
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    Default Re: Tips for gaining LEAN MUSCLE weight

    I'd highly recommend this website: http://www.bodyrock.tv

    All the workouts just use your body weight and because it's high intensity it's cardio too and you won't get bulky

    It's free, all the workouts you can do at home too

    And look at the girls doing them if you wanna see proof that it works... damn!!
    Last edited by MissSassyPickles; 02-18-2013 at 03:41 PM.
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    You are sassy AND smart Miss Pickles.

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    Default Re: Tips for gaining LEAN MUSCLE weight

    Tonalin, squats/deadlifts, and pilates have done wonders for my body. Im able to keep toned but yet still keep my curves. I hate cardio, unless im dancing and every now and then ill do some zumba.

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    God/dess Jay12's Avatar
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    Default Re: Tips for gaining LEAN MUSCLE weight

    IF you are going to lift weights, do more weight and less repetitions.





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    Moderator unbeleavable's Avatar
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    Default Re: Tips for gaining LEAN MUSCLE weight

    Tempest, I've seen your gains & have liked every step. If I were you I would design a route around your needs? Your needs are arm & midsection so put a day around your needs besides the cardio, then watch for improvement.

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    Default Re: Tips for gaining LEAN MUSCLE weight

    Can you afford a highly qualified personal trainer? I suggest going that route for a month or so and then using what they taught you
    "You can close your eyes to reality but not to memories -Stainslaw J. Lec

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    Featured Member Odette's Avatar
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    Default Re: Tips for gaining LEAN MUSCLE weight

    Do you own a pole? I've been doing excersises from this video:
    http://www.youtube.com/watch?v=wd43sLpO6bA

    and along with really toning up my arms my tummy is flat for the first time in my life. Chair spins progressing to holding the pike position (with your legs fully extended out), craddle, or side v spins all work out your abs like crazy in addition to your arms. Seriously if you want to tone I can't think of anything better than pole...
    "We can't expect you to just know all the secrets of our top-secret-titty-club!" --Jenna Marbles

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    Default Re: Tips for gaining LEAN MUSCLE weight

    I started working with a bodybuilding trainer last summer and I have been trying to gain some lean mass to look more "toned" and fit. You need to drop the cardio and eat! Lift HEAVY as you can - aim for 10-12 reps / and your last rep should be very difficult. Women only gain roughly .5 pound of muscle / month if you do everything right. This is why it's so important to be in a calorie surplus. You can't build something out of nothing. Bodybuilding.com forums are a lifesaver.

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    Moderator unbeleavable's Avatar
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    Default Re: Tips for gaining LEAN MUSCLE weight

    I can tell you sweet, I don't lift as heavy as I can but train for my body & I feel quality gains & improvement. I've seen people grow from heavy 4-8 reps & drop sets of 15x3=45 reps. Depends on the person & climate.

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    Default Re: Tips for gaining LEAN MUSCLE weight

    Quote Originally Posted by unbeleavable View Post
    I can tell you sweet, I don't lift as heavy as I can but train for my body & I feel quality gains & improvement. I've seen people grow from heavy 4-8 reps & drop sets of 15x3=45 reps. Depends on the person & climate.
    Hypertrophy rep ranges are typically 8-12. I agree everybody is different. But, females rarely lift heavy enough to build any quality size - so I really stress heavy. The 5 pound weights just aren't going to do it!! Yes, you may build endurance with really high rep ranges, but lets be honest - i dont care about endurance, i just want the firm shapely arms & booty

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    Moderator unbeleavable's Avatar
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    Default Re: Tips for gaining LEAN MUSCLE weight

    This is true... with you..good advise..lift what is heavy to suite your needs...if overweight would you say lift 8-12?

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    Default Re: Tips for gaining LEAN MUSCLE weight

    You mentioned improving your mid-section and I don't know if you meant reducing circumference or not.

    My naturopath gave me some great tips for losing fat and bloat around my stomach area by eating more of certain foods and less of others. I was concerned because my waist to hip ratio had decreased and I could see the beginnings of a 'tire' in the belly, flank, and back area. I wanted to nip it in the bud before it became a real problem.

    The foods she told me to include as much as possible in my diet are: Avocados, eggs, citrus fruits, blackberries, quinoa, lentils, walnuts, coffee, wild salmon, and dark leafy vegetables (spinach and kale).

    I increased my cardio both in intensity and duration (plus I change it around enough to keep my body guessing) and am just now adding weights and a dance class. It took about a month to see results, but I reduced the middle without losing any muscle in my legs or rear.

    I like all the other suggestions too-but diet could also help.

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