I’m almost to my goal weight/body comp and am looking forward to focusing on something other than fat loss. I’m getting a little bored with my program and am ready to try something new. Since I’ve never been this fit before and have always needed to lose some weight, I’m at a totally new point in my fitness “life”.
Most of the info here is focused on cutting or bulking and I don’t really want to do either. I’m all for building some more muscle and getting more defined, but I think I’d like to focus next on building my strength and lifting more lbs.
I’m thinking that I should find my maintenance calorie range and try a strength-focused program next. Should I avoid hypertrophy-focused programs or alternate between the two? Do I not have to worry about outgrowing my new smaller clothes since I won’t be eating big enough to support muscle growth?
I am planning to lift 3 days, do some cardio on the other 3 days and take 1 day off. I also hope to do some fun bodyweight stuff outside w/ the kids on the weekends.
I’ve been doing a 4 day upper/lower body split routine with 3 sets of 6-8. As a newbie, I’ve been progressing pretty well and continually upping my weights. I’ve never tested my 1RM, but here’s what I’m up to for 3x8. (no laughing)
Squat - 130
SL Deadlift - 145
Bench - 85
Everyone here has given me lots of great advice so far, I’d just like to pick your brains once again Thanks!
Edit: I’m also planning on coming off HOT-ROX and am considering Methoxy-7…
Even on a strength-based program (like SFM), you could still gain more muscle provided that your nutrition is adequate. Although that program is gear toward strength gains, I also made mass gains while using it! So it can work both ways or just for the strength.
I think SFM would be a great program for you to try now that you are completing your original goals. Also, combined with the cardio, you’ll still maintain your new lean, hot body! And you can always adjust your cardio and nutrition to maintain your size or increase your strength and muscle!
Go for it girl!
Just remember, SFM is to be used for one month only. And trust me, one month will be plenty! You’ll be ready for a break at the end. Although the workouts appear easy on paper, they are quite tough if you are truly lifting heavy!
One thing I will say is that powerlifting has given me a huge ass, (I get a lot of compliments on my man booty), and I’ve found that some of my old shorts/pants don’t fit over it. But it’s less hypertrophy than bodybuilding, and you’re eating less than I am. So I would expect some hypertrophy (if you get stronger you’re probably going to get bigger), but probably not much.
As for the programs, if you want to improve strength levels stick with it. Alternating between programs will slow down your progress, sorta like constantly bulking/cutting. Get one goal and stick to it.
Consider eating above maintenance levels, you’ll get stronger that way. And go Westside, it’s really an amazing program that’s not only effective but the variety is really enjoyable.
I’ve had great success with sandbag work for strength.
Get an army surplus duffle, some contractor bags at Lowe’s and some sand. The whole thing won’t cost you 30 dollars.
Fill the contractor bags with 25 lbs of sand, and seal with duct tape. Then start with one, or two, and pick it up. Press it, bearhug it, walk with it, curl it, squat with it, whatever your heart desires. Do it for reps, time or distance. Your call.
It will not only build “strength” but tendon strength. Ultimately “core” strength. You will see all your other lifts increase.
It’s hard, but very worthwhile.
Strongman Pat Povilaitis gave me this advice, and I have found it absolutely gold.
Let us know if you try it, and how it works for you.
I am sure there are guys on here more qualified to give you advice but here is my take on things.
Firstly I see no reason that anyone would be laughing at those numbers you put up. Looks like you are making some good progress.
Secondly (and for fear of getting shot down) as a FFB I have never been a real fan of the whole Bulk and Cut mentality.
From your post I think you have a pretty good idea about what you want to achieve so you just need a few guidlines on how to get there.
So do you math and determine your energy needs and base a good clean diet around that. Maybe consider a 3 day total body routine with more of a strength focus with 4x6 or 5x5? Maybe have a look at some of the programs by CW?
Not sure what your cardio normally consists of? But mix it up with some steady state and interval training if you don’t already.
I think you should learn pole dancing and give hubby a treat.
Jokes aside, SFM is a great program, although like Nate said, it’s not something that you can do for 6 months straight. How long did you want to do this for? I know that you said that you would like to concentrate on strength, but not bulk up. Have you PM’ed any of the Mods like T-Mag-mod and the others for ideas? I assume CT would be helping Ms Beast with her workouts; maybe ask him during PrimeTime?
Anyway, what ever you choose to do, best of luck with it. This is a really long way of me saying “I don’t have a clue, ask the experts”.
One thing to remember is you WONT simply wqke up HOUGGGGE one day. You are not going to just pack on a bunch of mass. if it were only that easy.
One tghing to think about in general what makles guys get big and massive, Makes women look DAMN GOOD!!! The same stuff. It will tighten you up sure you will get some hypertrophy but not a large amount.
I have seen ladies have great luck with any and all programs here. ABBH by CW in particular took 10 years off my mothers appearance and is one of the leading factors in her making it through some of her battles with cancer.
I would also seek the Advice Of T-Mag Mod and T-Vixen Mod have then chime in. Though I think T-Mag Mod made it kinda clear in her article that she uses all the programsd here just as the guys and they all work/ed for her. Just have to change it up.
Just my 2 cents here, jillybop. I wouldn’t get too caught up in an advanced program. As a newbie frustration will set in rather quickly if you are in over your head. Please don’t take that as an insult - you have made spectacular progress.
I would pick a program that changes up rep/set schemes on a regular basis. I would suggest something like TBT where you do full body workouts 3 days a week, and each workout is different from the previous one. You pick your exercises from a list, and follow the set/rep parameters for that day. You will certainly build strength on this program.
As a female, you shouldn’t be too concerned about hypertrophy.
Above all - pick a program that is FUN for you. If you get bored, change. Don’t pick something that will make you not want to go to the gym.
[quote]rainjack wrote:
Just my 2 cents here, jillybop. I wouldn’t get too caught up in an advanced program. As a newbie frustration will set in rather quickly if you are in over your head. Please don’t take that as an insult - you have made spectacular progress.
I would pick a program that changes up rep/set schemes on a regular basis. I would suggest something like TBT where you do full body workouts 3 days a week, and each workout is different from the previous one. You pick your exercises from a list, and follow the set/rep parameters for that day. You will certainly build strength on this program.
As a female, you shouldn’t be too concerned about hypertrophy.
Above all - pick a program that is FUN for you. If you get bored, change. Don’t pick something that will make you not want to go to the gym.[/quote]
This is exactly what I’m doing and it is working fantasticly.
Thanks for all the feedback so far. Please don’t think I’m afraid of getting hyooge - I know better! I’d feel like a disappointment to T-Nation if you thought that about me I’ve asked T-Mag Mod and T-Vixen Mod for their input and would love to hear from from any other women, too. Basically, I’m just trying to get a clear idea of how best to think about my training in a “big picture” kind of way. And I’m all for keeping it simple.
Oh, and, Massif, did you see the movie “True Lies” where Jamie Lee Curtis does a pole dance and goes flying? That’d be me
[quote]Jillybop wrote:
Basically, I’m just trying to get a clear idea of how best to think about my training in a “big picture” kind of way. And I’m all for keeping it simple.
[/quote]
In the past, I’ve tried to schedule six months or a year’s worth of training. But I could never stick to the original plan due to “life” and the fact that my “wants and needs” during that time changed. So even though I may have been on a strength phase, I may have already had enough of that and really needed to work on hypertrophy. Or, I’ve been a hypertrophy plan and really should have been getting leaner.
Now, I plan it out in shorter cycles of 3-4 weeks. That way, I can base the next cycle on how the current one is going and what I think or feel I need next. Also, this makes it much more adaptable to “life.” As you never know when something will come up that interrupts your training or diet. It could be minor stuff that you can work around, or it could be huge stuff (like some of the issues I’ve dealt with lately).
So I would plan your training in 4-8 week increments. It’ll also help you stick with your plan and change things as needed.
As others mentioned, you have many options (SFM, TBT, T-Mag Mod’s ideas, etc.). So base your next phase on where you want to go. Try it out, note the changes and then decide what next.
I also think that TBT would be a good program to try. It worked great for me. I added some strength while maintaining LBM. Doing cardio on your off days will help you keep that goal you have worked so hard to achieve. I did about 20 mins a day. There are certainly other programs that would work, too. I just know that I really liked TBT.
Well Jilly you certainly have received lots of great ideas. So pretty much, what you could do with your training is limit less.
I think focusing on increasing strength is a great idea. I am working on building my strength back up to where it was about a year ago and it is going great! I just recently swtiched to a 5x5 type program which seems to works great for me in helping to build strength. I also like it because it gives me the chance to really push myself, yet it is not too intense to the point that I lose motivation to keep it going.
TBT would be a great program too. Three days a week of weights is something that seems to work best for my schedule. As you can relate, being busy with a family makes it difficult to schedule my work out times. So picking a program that doesn’t require me to spend too much time in the gym is always a plus. This is something to keep in mind. Particularly on days when you know have a lot of other things to do, so your gym time has to be quick!
My best suggestion is just pick something and run with it. You have plenty of options here at T-Nation. Give something a try and see how it works for you. This way you will never get bored because if one program is not working so well, then you have many others to pick from. Less worry on what to do in the gym and more time to do your thing in the gym!
Looks like you’re getting lots of good advice so far, so I’ll just add my 2 cents.
I like the suggestions of either Total Body Training or a 5 x 5 program. You can do one of them for a month and then switch to the other for a month if you’d like.
No matter which program you choose, the most important factor is your training log. Each and every workout, make sure you either increase the weight from the previous work out, or increase the number of reps you were able to do in the previous workout. This is one of the keys to increasing your strength. Also, make sure you’re using Surge for PWO, so you’re ready to go on the next workout.
Another thing to keep in mind is your nutrition. Many people think that when they’ve dieted and reached their goal, they can slack off. They usually end up gaining their weight back and wonder why. I know you’ve been reading a lot here at T-Nation, so I have a feeling your good eating habits will carry over into your post-diet nutrition.
I love Methoxy-7, so you may want to give that a try as well.
Hope this helps, and good luck on your continued success!
Well, seems like I’m guilty of over-thinking things… It’s certainly not the first time! Thanks so much for all the feedback. I’m going to pick a strength-focused program and just go for it. This is a new learning curve for me, which is part of the fun, too. Time to shut up and lift! ;p
Thanks!