|09-30-2012, 09:54 AM||#21|
Re: Frustrated with body changes
3 sets of 5 reps, 5-5-5
5 sets of 3 reps, 3-3-3-3-3
7 sets of 2 reps, 2-2-2-2-2-2-2
7 sets of 1 rep, 1-1-1-1-1-1-1
What you want to stay away from is 8 to 15 rep sets. These will encourage muscle growth.
Something like 4 sets of 8 to 12 reps is NOT what you want.
My ladies Press, Deadlift, Bench Press and Squat. 3 x 5 or Wendler 5/3/1 doing one lift a day on our lifting days. We average 6 to 7 lifting days in a two week period. Most of my ladies pick up around 5 pounds of muscle while losing at least that much in body fat in the first 90 days. From that point forward I don't think any of my ladies are gaining any more muscle volume. They are getting stronger all the time.
Diet is an issue as well. To gain "bulk" you have to be eating more calories then your body requires. Are you eating Paleo or Zone? Do you still have dairy in your diet? Remember drinking milk is what they tell skinny high school boys to do to bulk up.
I have a male member trying to put on weight. He lifts heavy 3 days a week and is under orders to eat everything. In 6 weeks he has gained 5 pounds (he has added 40 pounds to lower body and 25 pounds to upper body lifts). He has lost some body fat and gained some muscle so he is up more then 5 pounds muscle but it is hard to do.
Nomadic CrossFit Coach
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