Any fitness buffs? (Full Version)

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LittleBigGirl -> Any fitness buffs? (10/31/2009 12:32:39 PM)

preferably a woman? I'm trying to gain muscle mass in my arm area. I'm finding it pretty difficult. I started working on my body a couple months ago. I've seen some progress, but i haven't gained as much ground as I woud be satisfied with....I workout five days a week, I have a meso. athletic body, I rotate what I work on - (arms, legs, abs), get eight hours of sleep...I'm satisfied with everything except my arm size. So, what am I doing wrong? I have a fairly balanced diet...but I do love my sweeties. I notice that directly after I've finished doing my arms they'll be tight and my desired size...but the next day they're back to being typical 'woman' arms with little visable muscle. They stay that way. I take vitamins D and E, but I'm not really that savvy when it comes to what supplements to take (except to stay away from creatin).

I've looked over some sites but most of them say to "lose weight" and eat healthy. I've spanked both of those. Any tips from those who have more experience with this? I'd really like to have nice, well-muscled (yet feminine) looking appendages.



impishlilhellcat -> RE: Any fitness buffs? (10/31/2009 12:41:12 PM)

So I don't know if I'm a fitness buff, but I do workout about 5 days a week more for weight loss than building muscle though. I see a personal trainer and all that fun stuff. I'm on the opposite side of the spectra from you. I can build muscle like crazy and have been doing so, but I'm having trouble loosing the weight around my middle. I asked my personal trainer about this and she said your body can't build muscle and loose weight at the same time it does one or the other. Essentially though you have to do one to do the other. What she did tell me because she is a body builder is that her diet consists of much more protein than a normal person should or does eat on a daily basis and therefore she consumes a lot more calories. But she also said the more muscle you have the more calories you burn. So maybe up your protein intake. The other question is are you pushing yourself till it burns. She told me that if it burns and your muscles are exhausted after one rep that's good that means you are doing it right. Additional to that do you allow yourself a break in between reps more like a circuit training type of thing so you don't over work the muscles? That's really all I have other than she said push-ups are your best friend when trying to build muscle in your upper arms. Also, some gyms have these core racks. They look like a rack with backpack straps hanging from it. You use all your own body weight to build muscle mostly men use them, but it's amazing. For healthy supplements and what you should be looking your local GNC should be well versed if not they have body building magazine and shape and fitness magazine which should tell you what's good and what isn't.



cagliostro -> RE: Any fitness buffs? (10/31/2009 2:40:59 PM)

I don't know as much about female body building, but there are several things that can hold you back. Doing similar workouts for a long period of time can cause your body to adapt to the routine and get you lower gains. When most people look at arm size they usually focus on the the peak of the biceps, but the triceps make the arm look bigger, they fill out the other side. And there are dozens of ways to work the muscles themselves, so find ones that work what you're looking for. One i know that helps the peak of the biceps is the concentration curl, which focuses the highest strain on that part of the arm. Likewise you can hit different parts of the triceps with different exercises. If you usually do a lot of reps, try low rep high weight sets. There is a philosophy of so called "high-impact" training where you train to failure on 12 total reps.

As for supplements, make sure you get lots of protein. The current darling is whey, it gets into your system fast and is highly bioavailable. Caesin takes longer to break down, so it's kind of like a time release thing. Soy is an option, but it's harder to get the same volume as whey. But if you're allergic to milk whey and caesin may make you sick. Definitely take a multivitamin. As a warning, most of the "metabolic boosters" contain an assload of caffine, sometimes camouflaged as guarana or other roots. And a lot of them are simply weight loss supplements, which you (it sounds like) don't need. For strength boosters there are a whole lot of unsafe supplements, so if it has anything to do with hormones just don't. Nitric oxide supplements are pretty popular, but I'm not 100% sure they're safe. In fact, I can't think of any that I can say are 100% safe. Most are tested extensively, but that's what the FDA says about things too.



sunshinemiss -> RE: Any fitness buffs? (10/31/2009 2:44:58 PM)

Heavy weights, fewer reps.
eat a lot of protein.



Timesamyth -> RE: Any fitness buffs? (10/31/2009 4:06:37 PM)

I have been doing a lot of 'hight weight' low rep deals...and I'm constantly moving up the amount of weight I am lifting...that's what's weird to me...I am able to lift more weight but the muscle is not building as much as (I think) it should be. I try and work all the different muscles in the arms - including shoulders and chest....SO  I don't know. I haven't been taking in a lot protein, or calcium though, so I think I'll maybe give that a boot. Thank you all  for the replies :)



MasterSean69 -> RE: Any fitness buffs? (10/31/2009 7:31:05 PM)

My Ex wife is a Professional Woman Bodybuilder.... I will give you a little advice and you determine if this will work for you.

I use these routines myself to build Mass and it works.....

Question:

1. are you working your triceps and well as your biceps?
2. Are you doing negatives; trying to hold the weight when going down?
3. Are you, at least once a month, using a 35 or 45 lb straight bar and doing curls using at least 90% of your MAX weight?
4. What arms routines are you doing?
5. Are you taking any supplements?

Think of your arms as if they are your legs....  You need Great Quads, Glutes, Hamstrings and Calves.  Not just good bi ceps.  

Lastly, what works for MEN, when it comes to supplements, doesn't always work the same for women.   Testosterone helps build muscle. 

You can send me a message from my profile and I can give you more advice and suggestions.



nubianmuscle -> RE: Any fitness buffs? (10/31/2009 7:41:42 PM)

I see people giving advice, which is great, but what does your workout look like? We can make millions of suggestions, but everyone's body is different and you first need to see what someone is doing as far as diet and workout to see what can be improved or changed.

EDit: Was posting to the OP.



ghitaPVH -> RE: Any fitness buffs? (11/1/2009 1:34:51 AM)

~FR to OP...

Can you give us a basic run down of what arm excersises you are doing? What weights and reps? And are you looking for bulk or just definition? How much protien per day are you getting as compared to your current weight?



sublimehonesty -> RE: Any fitness buffs? (11/1/2009 2:43:52 AM)

What's your cardio like? It can be nye impossible to gain muscle and lose fat at the same time, other than a bit of "newbie" recompositioning. To gain muscle you need to be eating more calories than you are expending. Is it a case of the muscle being hidden by a layer of fluff or is it that your arms need more muscle?? They are two very different goals. Make sure you are not sabotaging your muscle with too much cardio.

To build muscle, eat enough protein and aim to increase weight or reps everytime you lift. Work in the 6 - 8 rep range. When you can push out that weight for 9 or 10 reps, up the weight, rinse and repeat.

And don't forget to work your DELTS. They are what "cap" off the arm and really make those sexy curves pop.

Also, be mindful the sort of clearly defined, vein popping biceps you see in the fitness mags don't look like that 24/7. They are carb loaded/pumped/air brushed/water depleted for the photo shoot.

Another thing to think about is making sure you incorporate the big compound moves into your routine. If you squat and bench like a mo fo (!!) they trigger growth hormone and this helps build muscle. Combining your chest/arm day is a perfect way to fry those guns. Big compound moves first, finishing with bicep specific moves.



MasterSean69 -> RE: Any fitness buffs? (11/1/2009 2:37:02 PM)

As Nubianmuscle commented, what works for one may not work for another....  Diet and routine are VERY Important!!!

Yes as ghvitaPVH asked.... How much protein are you taking in? 

sublimehonesty interjected Cardio.....  If you aren't doing cardio and getting rid of some unnecessary fat.... then you "MAY" not see anything positive going on.....

Oh!!!  Have you worked out like this before or is this the first time?  What age range are you in?  20-30, 30-40 or 40-50  age will factor into this also..... 

So many factors... whew!!!!  Burning that FAT will help....




Hardbutt -> RE: Any fitness buffs? (11/2/2009 6:54:33 AM)

For protein, look for high amounts of the amino acid glutamine. Glutamine is the tissue builder. All the other essential aminos you will get in a regular proper diet.



LittleBigGirl -> RE: Any fitness buffs? (11/2/2009 9:50:31 AM)

Monday: I'll work either upper body - that would include shoulders, triceps, biceps, etc.. I try to work each muscle group for at least fifteen minutes. I don't do the same 'type' of workout everyday...I try to switch it up, and I am constantly putting more weight on. I'll maybe do five sets of fifteen for each. However, I only use the machines. I don't usually do regular pushups or use free-weights, or anything like that. 

I do warm-ups, and if I'm in the mood maybe ten minutes cardio (any more and i lose too much weight) before starting on the supposed muscle building. I spend around an hour or so in the gym each session.

My diet is pretty rounded - I eat a lot of fish, and chicken, eggs, salads, fruits, pasta.

The next day, I'll rest that area and go to a dance class to work on my ab area (which is where I want it to be). 

I'm 19 years old, and my body type is athletic...so it shouldn't be this hard to gain a little more muscle. I should have been more clear though: my arms aren't toothpick thin by any means, I was slightly exaggerating in that respect,  there is visable muscle (enough to make my male friends cringe). But, for unknown personal reasons I want them bigger.... I realize that without the necessary testosterone I probably won't get them to be as 'toned' as I would like them to be, but I'm not really an expert at this so I'd thought I'd ask the non-day players. 

Thank you again for the suggestions.



barelynangel -> RE: Any fitness buffs? (11/2/2009 10:54:28 AM)

Okay i HEARD mind you not sure what it was about but i heard that be careful of eating too much protein.  Would anyone understand why this would be so, i believe it has to do with gluten but not positive. Or was what i heard blah?

angel

OP just out of curiosity, how LONG have you been trying to do this.  You also have to realize that your body has a mind of its own and while you may want something, your body may be going okay we are SOO done with that area.  For example, if i don't work out and lose tone etc in my legs, all it takes me working out on the machines is maybe 2 days for my legs to be redefined and toned no matter how overweight or under weight i am, my legs LOVE muscle tone and shaping.  However, my abs -- pfft, they won't look abish as i want them no matter what i do.  And my arms many times if i work out too much biceps and tris get bigger but not really defined.

So not to discourage you but maybe you are concentrating too hard on an area that has a mind of its own and will do what it will.  Just a thought.  Also, keep doing what you are doing and one day your arms may surprise you and be what you are looking for.

angel



mnottertail -> RE: Any fitness buffs? (11/2/2009 10:58:53 AM)

biggest side effects of too much protien are:

additional stress on kidneys
the possibility of leaching calcium from bones.
some folks think it can aggrevate low level allergies.



VirginPotty -> RE: Any fitness buffs? (11/2/2009 11:31:12 AM)

You have alot of good advise here, OP. You said you want "bigger arms" and have the muscles that "make men cringe".  Have you tried boxing? Either as a competitive sport or just for fitness. Maybe you've reached your plateu need something different.
Boxing's a great form of cardio AND it builds up your arms and you don't even have to lift a weight! LA Boxing, or check Craigslist Activities for a Boxing Instructor in your area.
For protein you want to consume 1gram per pound so if you're 150lbs that equals 150 grams of protein. Some serious body builders will go so far as the double that intake.
Remember to consume proteins with 20 minutes of your workout. I usually went w/a Whey Protein Shake right after boxing class.



ghitaPVH -> RE: Any fitness buffs? (11/2/2009 12:30:52 PM)

WHEN you eat is almost as important as what you eat, also.

Be sure and get SOME sort of protein and a carb within 30 to 40 minutes after your workout. The easiest way to do this is to use a protein supplement. There arent many on the market, but you can hunt for a female designed protein supplement, they are usually non-estrogenic, low-carb, isolates..

General rule of thumb is 1 gram of protein per pound of body weight, but it can be hard for a girl to do without upping your calories way too high. Be careful not to be tempted to live on supplements, you need real food too.

You say you do arms on Monday...is that the only day you do upper body? You could easily increase how many times a week you do upper body. Just dont do it every day, 72 hours is a good rest period.

I really wish I had your cardio issue (wow Id love to lose "too much" weight), but here is my routine:

Monday: Chest, Shoulders, Triceps, Abs, 45 minutes cardio
Tuesday: Lower Body,  1 hour cardio
Wednesday: Back, Biceps, Abs, 45 min cardio
Thursday: Chest, Shoulders, Triceps, 1 hour cardio
Friday: Lower body, Abs, 45 min cardio
Saturday, easy run outside, or kayaking, or something....
Sunday, rest

Also...you said you ONLY do machines. I would definitely suggest picking up a free weight occasionally.

Muscles have multiple heads, and both slow twitch and fast twitch fibers. Machines are great for isolating a muscle, but they suck at getting a full-body workout. You are missing working out the stabilizing elements in your body, and you probably arent hitting all of the muscle heads. Also, vary your hand position on machines...with chest press, use both a wide and a narrow grip, with tricep pull downs, do a set with elbows close, then a set with elbows out...etc...but whatever you do...start using free weights. And vary your routine. Use different machines, and different exercises that concentrate on the same muscle group. Start your workout by using exercises that workout the largest muscles and workout multiple muscles, then narrow down to exercises that concentrate on single muscles, that way, by the time you get to those, the muscles are already slightly fatigued and getting a more thorough workout.



nubianmuscle -> RE: Any fitness buffs? (11/2/2009 12:38:33 PM)

Not in people with normal health and normally functioning kidneys.  Supplement companies do tend to put out information to get people to buy lots more protein than they probably do need, but these health warnings are just the other end of the spectrum that is put out by extremists on the other end who have their own agenda, also. 

quote:

ORIGINAL: mnottertail

biggest side effects of too much protien are:

additional stress on kidneys
the possibility of leaching calcium from bones.
some folks think it can aggrevate low level allergies.



nubianmuscle -> RE: Any fitness buffs? (11/2/2009 12:51:19 PM)

From what you say, it sounds like you are relying a lot on machines and isolating the muscles.  Honestly, the things you are avoiding - bodyweight exercises (pushups, etc.) and free weights are the exact things that elicit a growth response in your body.  It sounds as if you have a fast metabolism and tend to be on  the lean side so, compound movements using free weights and bodyweight exercises are going to be your best bet.  Depending on how your body responds, you may not even need to work your arms directly to get them to grow.  I work my arms individually but not nearly as much as most people assume.  My workout is primarily compound movements and I grow just fine.

Anothe rthing you may consider is you are working either too frequently or too long.  If you catch me in the working out for longer than 45 minutes, I'll give you a million dollars.  LOL  Sometimes I am only hitting it for 20 minutes or so and I am done.

What most people need to remember is that your body grows when you rest, not when you workout, so once you get your body to the point where it needs to start repairing and growing, get the heck out and go home.  You don't get a medal for spending all day working out.  Like an older and much wiser man (my father) taught me when I first started working out, "You can work out for a long time or you can work out real hard, but you can not workout hard for a long time."


quote:

ORIGINAL: LittleBigGirl

Monday: I'll work either upper body - that would include shoulders, triceps, biceps, etc.. I try to work each muscle group for at least fifteen minutes. I don't do the same 'type' of workout everyday...I try to switch it up, and I am constantly putting more weight on. I'll maybe do five sets of fifteen for each. However, I only use the machines. I don't usually do regular pushups or use free-weights, or anything like that. 

I do warm-ups, and if I'm in the mood maybe ten minutes cardio (any more and i lose too much weight) before starting on the supposed muscle building. I spend around an hour or so in the gym each session.

My diet is pretty rounded - I eat a lot of fish, and chicken, eggs, salads, fruits, pasta.

The next day, I'll rest that area and go to a dance class to work on my ab area (which is where I want it to be). 

I'm 19 years old, and my body type is athletic...so it shouldn't be this hard to gain a little more muscle. I should have been more clear though: my arms aren't toothpick thin by any means, I was slightly exaggerating in that respect,  there is visable muscle (enough to make my male friends cringe). But, for unknown personal reasons I want them bigger.... I realize that without the necessary testosterone I probably won't get them to be as 'toned' as I would like them to be, but I'm not really an expert at this so I'd thought I'd ask the non-day players. 

Thank you again for the suggestions.



windchymes -> RE: Any fitness buffs? (11/2/2009 1:43:36 PM)

quote:

ORIGINAL: mnottertail

biggest side effects of too much protien are:

additional stress on kidneys
the possibility of leaching calcium from bones.
some folks think it can aggrevate low level allergies.


Congratulations!  You just made a very convincing argument against swallowing.



impishlilhellcat -> RE: Any fitness buffs? (11/2/2009 5:30:16 PM)

You can do some amazing things without machines as ghita said. I use a small harder medicine ball and one hand is on the medicine ball the other on the floor for a pushup then I alternate arms every other pushup it strengthens your back and it's a harder push up. i do squats and lunges with hand weights. I can't think of some of the other things I've done.. at the moment. But there is a lot of variety from only using machines. Ghita already mentioned this too but protein and a good carb 30 minutes of your workout. I eat smaller meals more times a day (about 5 small meals/snacks a day 3 hours apart). I also get some protein about two hours before I work out so I don't feel sick after or during my workout.



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