Looking to Gain Muscle Mass 33 y/o F

Training
44

IMO, this is the wisest choice to build the foundation of a great woman’s physique. (Men’s too, for that matter)

This can be accomplished a number of different methods. I like the twice a week approach with one day being “heavy” (where reps are between 5 to 10 reps) and the other day being “light” (where reps are 20 reps.)

You must perform the compound thigh movements very close to full range of motion to involve glutes, quads, and hamstrings. An exception is that I prefer squats to a “3 white lights” parallel depth. But leg presses need to be deep and never lower than 10 reps.

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45

I’ve heard the twice a week (one heavy and one light- high rep) is useful for building out legs. I will likely download the RP Hypertrophy App and start really getting to work while slowly increasing my calories. I’ve gotten excellent feedback from this forum, and I’m pumped to see what can happen.

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46

I’d would recommend if you increase calories making it be protein. Do the training and allow the gains to come to you, assuring that the weight is not fat.

47

It wasn’t flattery.

You’ve got Bicep peaks, a notable shoulder bulge, and abdominal definition.

Its hard to gauge your legs without more lighting, but i can see a quad bulge and I’m assuming you’ve got the glutes to match with a hamstring bump to boot.

Objectively speaking, you’ve got good genetics for this - whether using gear or not.

You’re gonna have to be more specific because you already do.

How long have you been training?

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48

I’ve been training push, pull, legs for about 2.5 years. No gear at all. Thank you for noticing the biceps.

49

A little (but not so little for me) update- I had some major life changes and relationship trouble so it really took me off course. I know we all go through things and I am hanging in there but quite a few people have reached out and are following along on this thread. I am still working out but I have definitely been undereating for my macros due to stress. Any upbeat positivity would be great- if not- heartbreaks make monsters in the gym or so they say it is so.

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50

The stress might be a larger hinderance than undereating. Do whatever you can to reduce the stress. Cortisol hates your muscle.

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Eating (especially carbs) releases insulin. Then insulin counteracts cortisol. So you feel less stressed. Definitely be sure to eat!

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This will help, but it cannot be your long-term solution if your goal is optimal body composition. Your challenge is to remedy the root cause of the stress.

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I’m trying </3

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Glad you are back. We all deal with adversity in our lives. It’s how you overcome that will
Make you stronger.
We are here for you!!!

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You’ll come out even stronger - go get your She-Hulk on!

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I will try and grind

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The gym has been my therapy for years.
Something about being able to refocus my energy and efforts into tangible goals - and being able to give it everything I’ve got.

Honestly, anger was my motivator for such a long time that i felt (and still feel) put off when things are going right. Like I’m missing a primary motivator for my progress.

Not having a chip on my shoulder makes it harder for me to grind.
I love having someone to put in my dust trail.

You’ve been given a lot of negative energy. The way i see it, you’ve got 2 options on how to look at this:

  • Be a victim to it
  • Look at this as a gift, and harness it to help you

I suggest the harness.

:muscle:t3:

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I suppose you are correct. I need more of that mindset for sure…

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Alright so, following the advice here, I’m pressing on and pushing forward as best as I can given the circumstances. Using my spare time to read books, meditate, connect with friends and work on myself–learning that great strength comes from solitude. Enjoying podcasts and videos from Jocko Willink, Aaron Doughty, and even Alan Watts. All of these speakers/motivators (however you see it) are inherently telling us the same exact messages to harness our inner power, keep moving forward and let go of the outcomes.

Anyway, here are some training logs.

1106/2024
Deadlift 12x95, 12-x115, 12x135, 08x165
Barbell Rows 45x12, 65x12, 85x06
T-bar Rows 25x12, 25x12, 25x12
One-arm Dumbbell Rows 20x12, 25x12, 30x12
Barbell Curls 25x12, 25x12, 25x12
Seated Alternating Dumbbell Curls 15x12, 15x12, 15x12
Military Presses 25x3, 25x3, 25x3

11/08/2024

Squats 65x12, 85x12, 95x12, 135x8
Leg Presses sledx12, sled x12, sledx12
Hamstring Curls 40x12, 40x12, 40x12, 40x12
Leg Ext. 40x12, 40x12, 40x12, 40x12

Overall, I feel decent. I’m still trying to eat more food and improve my appetite. I’m also working a bit more. Trying to optimize protein consumption wherever I can. I’m going to begin using RP Diet App again this Sunday at maintenance calories. I’ve been eating chicken/rice and shakes- I have not gone off the rails too badly.

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60

Love your attitude!

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I’m trying :slight_smile:

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62

Have you considered switching over to the Jordan Peters program above?

Either way, I’m glad to see you still kicking ass.

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I’m going to begin the program this weekend. I’ve been sticking to what I know to try to maintain some type of routine but I am ready to push myself (including with my diet). My vitamin D levels were super low, I do weekly injections now so I will have more energy and muscle recovery. I need to be consistent with that as I realize it has a huge impact on my training and recovery overall.

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