Building Lean Muscle Mass

I'm a 32 year old woman who needs to lose about 15 pounds and I'm
having some issues building lean muscle mass. I've been working out at
the level I'm currently at for about a year. Here's my current
routine.

Monday: Day off

Tuesday: 25 minutes of relatively intense cardio (130-150 bpm heart
rate) on the elliptical followed by the following upper body workout.
Tricep Pull downs... 12x3 @30 lbs
Rows: This is on a Free Motion fitness machine and is a pull down row
12x3 @ 22.5 lbs
Upright Rows... 12x3@10 lbs
Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
Flat Bench Dumbell Press... 12x3@10 lbs
Overhead Dumbell Press... 12x3@10 lbs
Curls... 12x3@10 lbs
Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs

Wednesday: 25 minutes of relatively intense cardio on the elliptical,
followed by 15 minutes of running

Thursday: 25 minutes of relatively intense cardio on the elliptical,
followed by 15 minutes of running

Friday: 25 minutes of relatively intense cardio (130-150 bpm heart
rate) on the elliptical followed by the following upper body workout.
Tricep Pull downs... 12x3 @30 lbs
Rows: This is on a Free Motion fitness machine and is a pull down row
12x3 @ 22.5 lbs
Upright Rows... 12x3@10 lbs
Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
Flat Bench Dumbell Press... 12x3@10 lbs
Overhead Dumbell Press... 12x3@10 lbs
Curls... 12x3@10 lbs
Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs

Saturday: 20 minutes of running

Sunday: 30 minutes of running

As for eating, I generally do lower carb, higher protein, although not
to the extreme of Atkins. I have a quad shot Americano after my
workout and an energy bar. Usually with around 30 grams of carbs, 7
grams of protein. I consume more fat than I should and am trying to
work on that.

Regarding my weight lifting, I spent about 6 weeks going from 5 pound
weights to 8 pound weights. Then it took me more than 6 months to go
from 8 pound weights to 10 pound weights. I can do three sets of most
of my exercises, but at the third set I hit failure. I've tried to go
up to 12 lbs just to see what would happen and I can barely manage
half a set.

Any recommendations? I don't think it should take me more than 6
months to increase my weights 2 pounds. I really don't want to take
another 6 months to get up to 12 pounds. Plus, I really think I should
be able to pull up more than 25 pounds. (FWIW, if I try lat pulls, I
can manage between 55 and 60 lbs).

-Patricia

Dnia 2007-02-03 patriciajane05@gmail.com napisa³(a):
> I'm a 32 year old woman who needs to lose about 15 pounds and I'm
> having some issues building lean muscle mass. I've been working out at
> the level I'm currently at for about a year. Here's my current
> routine.
>
> Monday: Day off
>
> Tuesday: 25 minutes of relatively intense cardio (130-150 bpm heart
> rate) on the elliptical followed by the following upper body workout.
> Tricep Pull downs... 12x3 @30 lbs
> Rows: This is on a Free Motion fitness machine and is a pull down row
> 12x3 @ 22.5 lbs
> Upright Rows... 12x3@10 lbs
> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
> Flat Bench Dumbell Press... 12x3@10 lbs

Either you can do flyes with 10lbs or benches with 10lbs. You can't do
both with the same weight, but it's all irrelevant, because you should
do pushups anyway.

> Overhead Dumbell Press... 12x3@10 lbs
> Curls... 12x3@10 lbs
> Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs
>
> Wednesday: 25 minutes of relatively intense cardio on the elliptical,
> followed by 15 minutes of running
>
> Thursday: 25 minutes of relatively intense cardio on the elliptical,
> followed by 15 minutes of running
>
> Friday: 25 minutes of relatively intense cardio (130-150 bpm heart
> rate) on the elliptical followed by the following upper body workout.
> Tricep Pull downs... 12x3 @30 lbs
> Rows: This is on a Free Motion fitness machine and is a pull down row
> 12x3 @ 22.5 lbs
> Upright Rows... 12x3@10 lbs
> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
> Flat Bench Dumbell Press... 12x3@10 lbs
> Overhead Dumbell Press... 12x3@10 lbs
> Curls... 12x3@10 lbs
> Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs
>
> Saturday: 20 minutes of running
>
> Sunday: 30 minutes of running
>
> As for eating, I generally do lower carb, higher protein, although not
> to the extreme of Atkins. I have a quad shot Americano after my
> workout and an energy bar. Usually with around 30 grams of carbs, 7
> grams of protein. I consume more fat than I should and am trying to
> work on that.
>
> Regarding my weight lifting, I spent about 6 weeks going from 5 pound
> weights to 8 pound weights. Then it took me more than 6 months to go
> from 8 pound weights to 10 pound weights. I can do three sets of most
> of my exercises, but at the third set I hit failure. I've tried to go
> up to 12 lbs just to see what would happen and I can barely manage
> half a set.
>
> Any recommendations?

Yes. Stop those microweights and do some real lifting. Deadlift,
squat, overhead press, pushup and pullup and you are fine. Lower your
reps a bit too. 3x8 should work fine for a while.

> I don't think it should take me more than 6
> months to increase my weights 2 pounds. I really don't want to take
> another 6 months to get up to 12 pounds. Plus, I really think I should
> be able to pull up more than 25 pounds. (FWIW, if I try lat pulls, I
> can manage between 55 and 60 lbs).

So do lat pulldowns instead, but work on being able to start doing
negative pull-ups. The same goes for push-ups.

--
Andrzej Rosa

"Andrzej Rosa" <bakters@yahoo.com> schreef:

>> Tricep Pull downs... 12x3 @30 lbs
>> Rows: This is on a Free Motion fitness machine and is a pull down row
>> 12x3 @ 22.5 lbs
>> Upright Rows... 12x3@10 lbs
>> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
>> Flat Bench Dumbell Press... 12x3@10 lbs

> Either you can do flyes with 10lbs or benches with 10lbs.

Agreed.
And the 30 pound pulldown can be used as a baseline for the other movements.

> You can't do
> both with the same weight, but it's all irrelevant, because you should
> do pushups anyway.

Are you advising to drop the weights?

--
Pete

<patriciajane05@gmail.com> schreef:

> Tricep Pull downs... 12x3 @30 lbs

Okay. Sounds good.

> Rows: This is on a Free Motion fitness machine and is a pull down row
> 12x3 @ 22.5 lbs
> Upright Rows... 12x3@10 lbs
> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
> Flat Bench Dumbell Press... 12x3@10 lbs

This doesnt make much sense.

Most people, if not all, can use 150-250% doing flat benches compared to
TPDs.

That would be 20-30 pound DBs doing Flat Bench Dumbell Press in your case.
Instead of 10.

Doing the movement with 20 pounds total would imply a weaker chest/delt/tri
then triceps by itself.
Your triceps seem 50% stronger then those 3 muscles together.

Are you sure about the numbers?

--
Pete

Dnia 2007-02-03 Pete napisa³(a):
> "Andrzej Rosa" <bakters@yahoo.com> schreef:
>
>> You can't do
>> both with the same weight, but it's all irrelevant, because you should
>> do pushups anyway.
>
> Are you advising to drop the weights?

Of course not, I advise to increase them. Once she's able to do
reasonable number of pushups she can go back to benching. I see no
reason to bench with less weight than what it would be to do pushups.

--
Andrzej Rosa

On Feb 3, 4:08 am, "Pete" <phouts...@wanadoo.nl> wrote:
> <patriciajan...@gmail.com> schreef:
>
> > Tricep Pull downs... 12x3 @30 lbs
>
> Okay. Sounds good.
>
> > Rows: This is on a Free Motion fitness machine and is a pull down row
> > 12x3 @ 22.5 lbs
> > Upright Rows... 12x3@10 lbs
> > Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
> > Flat Bench Dumbell Press... 12x3@10 lbs
>
> This doesnt make much sense.
>
> Most people, if not all, can use 150-250% doing flat benches compared to
> TPDs.
>
> That would be 20-30 pound DBs doing Flat Bench Dumbell Press in your case.
> Instead of 10.
>
> Doing the movement with 20 pounds total would imply a weaker chest/delt/tri
> then triceps by itself.
> Your triceps seem 50% stronger then those 3 muscles together.
>
> Are you sure about the numbers?
>
> --
> Pete

Yes. I am sure about the numbers.

In news:45c45869$0$40712$dbd4f001@news.wanadoo.nl,
Pete <phoutstra@wanadoo.nl> typed:
> "Andrzej Rosa" <bakters@yahoo.com> schreef:
>
>>> Tricep Pull downs... 12x3 @30 lbs
>>> Rows: This is on a Free Motion fitness machine and is a pull down
>>> row 12x3 @ 22.5 lbs
>>> Upright Rows... 12x3@10 lbs
>>> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
>>> Flat Bench Dumbell Press... 12x3@10 lbs
>
>> Either you can do flyes with 10lbs or benches with 10lbs.
>
> Agreed.
> And the 30 pound pulldown can be used as a baseline for the other
> movements.
>> You can't do
>> both with the same weight, but it's all irrelevant, because you
>> should do pushups anyway.
>
> Are you advising to drop the weights?

You get told off in my gym for doing that!

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

In news:45c47b1b$0$16819$dbd4b001@news.wanadoo.nl,
Pete <phoutstra@wanadoo.nl> typed:
> <patriciajane05@gmail.com> schreef:
>
>> Tricep Pull downs... 12x3 @30 lbs
>
> Okay. Sounds good.
>
>> Rows: This is on a Free Motion fitness machine and is a pull down row
>> 12x3 @ 22.5 lbs
>> Upright Rows... 12x3@10 lbs
>> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
>> Flat Bench Dumbell Press... 12x3@10 lbs
>
> This doesnt make much sense.
>
> Most people, if not all, can use 150-250% doing flat benches compared
> to TPDs.
>
> That would be 20-30 pound DBs doing Flat Bench Dumbell Press in your
> case. Instead of 10.
>
> Doing the movement with 20 pounds total would imply a weaker
> chest/delt/tri then triceps by itself.
> Your triceps seem 50% stronger then those 3 muscles together.
>
> Are you sure about the numbers?

That's not her max though is it? That's just what she is actually doing!

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

You need to reevaluate how much you should be lifting!

First consider what your goal is, muscle or strength gain. You seem to be
concerned about appearance so I will assume you want to gain muscle. In
that case, you should be doing between 8 and 12 reps of each exercise.

So how much should you be lifting? You should be failing somewhere in the
range of 8 to 12 reps. IE you should not be able to do more than 12 reps
or less than 8 with the weight you choose.

This weight will vary from day to day. What you've had to eat hours or
even days before your workout, stress levels, order of exercises, sleep
levels, and a million other things will effect your performance at the
gym.

If you don't fail until your 12th rep on flys you are certainly not
failing on your 12th on flat bench at the same weight (as people have
already pointed out).

So the bottom line? My advice to you is to scrap the idea of how much you
think you can lift and feel your body out for the next couple of weeks at
the gym. See how much you can lift while failing in the range of 8-12
reps. Whenever you start an exercise estimate the weight at which you will
fail in this range and increase or decrease it on consecutive sets as
appropriate.

You are not specifically targeting some of these large muscle groups:
rear deltoids, upper chest (below the anterior deltoid groups),
brachialis, brachioradialis, abs/obliques, general back extension muscles,
hip flexion adduction and abduction, actually everything south of the
hips is being neglected, and some other large groups I probably can't
think of right now (-:. Is this a problem? It's all subjective. If you
want to raise your BMR then you should increase your muscle mass and
hitting all large groups should be a priority (to efficiently build up a
large amount of global muscle mass).

As for your diet, stop counting carbs and count calories. You loose weight
by consuming fewer calories and burning more. You've got the burning more
part in check... but calories are calories, weather they are from fat,
sugar, fiber, protein, alcohol, or even hot water.

I hope this info can be of some use to you, please post how much you
improve!

-Sir Jackery


On Fri, 2 Feb 2007, patriciajane05@gmail.com wrote:

> I'm a 32 year old woman who needs to lose about 15 pounds and I'm
> having some issues building lean muscle mass. I've been working out at
> the level I'm currently at for about a year. Here's my current
> routine.
>
> Monday: Day off
>
> Tuesday: 25 minutes of relatively intense cardio (130-150 bpm heart
> rate) on the elliptical followed by the following upper body workout.
> Tricep Pull downs... 12x3 @30 lbs
> Rows: This is on a Free Motion fitness machine and is a pull down row
> 12x3 @ 22.5 lbs
> Upright Rows... 12x3@10 lbs
> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
> Flat Bench Dumbell Press... 12x3@10 lbs
> Overhead Dumbell Press... 12x3@10 lbs
> Curls... 12x3@10 lbs
> Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs
>
> Wednesday: 25 minutes of relatively intense cardio on the elliptical,
> followed by 15 minutes of running
>
> Thursday: 25 minutes of relatively intense cardio on the elliptical,
> followed by 15 minutes of running
>
> Friday: 25 minutes of relatively intense cardio (130-150 bpm heart
> rate) on the elliptical followed by the following upper body workout.
> Tricep Pull downs... 12x3 @30 lbs
> Rows: This is on a Free Motion fitness machine and is a pull down row
> 12x3 @ 22.5 lbs
> Upright Rows... 12x3@10 lbs
> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
> Flat Bench Dumbell Press... 12x3@10 lbs
> Overhead Dumbell Press... 12x3@10 lbs
> Curls... 12x3@10 lbs
> Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs
>
> Saturday: 20 minutes of running
>
> Sunday: 30 minutes of running
>
> As for eating, I generally do lower carb, higher protein, although not
> to the extreme of Atkins. I have a quad shot Americano after my
> workout and an energy bar. Usually with around 30 grams of carbs, 7
> grams of protein. I consume more fat than I should and am trying to
> work on that.
>
> Regarding my weight lifting, I spent about 6 weeks going from 5 pound
> weights to 8 pound weights. Then it took me more than 6 months to go
> from 8 pound weights to 10 pound weights. I can do three sets of most
> of my exercises, but at the third set I hit failure. I've tried to go
> up to 12 lbs just to see what would happen and I can barely manage
> half a set.
>
> Any recommendations? I don't think it should take me more than 6
> months to increase my weights 2 pounds. I really don't want to take
> another 6 months to get up to 12 pounds. Plus, I really think I should
> be able to pull up more than 25 pounds. (FWIW, if I try lat pulls, I
> can manage between 55 and 60 lbs).
>
> -Patricia
>
>

On Feb 2, 9:53 pm, patriciajan...@gmail.com wrote:
> I'm a 32 year old woman who needs to lose about 15 pounds

Scale weight is really not the best measure of progress - especially
when you are close to a 'goal' weight - better to tape measure
yourself (you may lose inces but the scale doesnt budge) and or get
your bodyfat tested, which really shows you whats going on as inside
your body with the possible exchanges of fat to lean ratios.

> having some issues building lean muscle mass. I've been working out at
> the level I'm currently at for about a year.

Do the same old exercises and get the same old results. Nada. You need
to step it up a bit and challenge yourself with variety and different
weights/ranges. Ditto wheres the lower body exercises? Squats etc. Try
changing your routine to something like 3 days weights (alternating
upper/lower body exercise days) and cardio the other days for at least
30+ minutes. Change is good and will help you to move forward towards
your goals.

> relatively intense cardio followed by the following upper body workout.

'Relatively'? its either intense or its not IMHO.
Its also said to be better to do cardio on alternate days or separate
times of the day and or AFTER the weights if you must do them on the
same day/time. The reasoning goes that you will get more out of both.
Cardio may deplete the glycogen levels in your muscles so when you do
weights right after you dont get as good of a workout. Try it the
opposite way for awhile and see if you notice the difference.



joanne

"Patricia" <patriciajane05@gmail.com> schreef:

>> Doing the movement with 20 pounds total would imply a weaker
>> chest/delt/tri
>> then triceps by itself.
>> Your triceps seem 50% stronger then those 3 muscles together.

>> Are you sure about the numbers?

> Yes. I am sure about the numbers.

About those tricep pushdowns...

How many wheels are there between the handle you grap and the weight stack?

2 perhaps?

--
Pete

On Feb 2, 11:53 pm, patriciajan...@gmail.com wrote:
> I'm a 32 year old woman who needs to lose about 15 pounds and I'm
> having some issues building lean muscle mass. I've been working out at
> the level I'm currently at for about a year. Here's my current
> routine.
>
> Monday: Day off
>
> Tuesday: 25 minutes of relatively intense cardio (130-150 bpm heart
> rate) on the elliptical followed by the following upper body workout.
> Tricep Pull downs... 12x3 @30 lbs
> Rows: This is on a Free Motion fitness machine and is a pull down row
> 12x3 @ 22.5 lbs
> Upright Rows... 12x3@10 lbs
> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
> Flat Bench Dumbell Press... 12x3@10 lbs
> Overhead Dumbell Press... 12x3@10 lbs
> Curls... 12x3@10 lbs
> Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs
>
> Wednesday: 25 minutes of relatively intense cardio on the elliptical,
> followed by 15 minutes of running
>
> Thursday: 25 minutes of relatively intense cardio on the elliptical,
> followed by 15 minutes of running
>
> Friday: 25 minutes of relatively intense cardio (130-150 bpm heart
> rate) on the elliptical followed by the following upper body workout.
> Tricep Pull downs... 12x3 @30 lbs
> Rows: This is on a Free Motion fitness machine and is a pull down row
> 12x3 @ 22.5 lbs
> Upright Rows... 12x3@10 lbs
> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
> Flat Bench Dumbell Press... 12x3@10 lbs
> Overhead Dumbell Press... 12x3@10 lbs
> Curls... 12x3@10 lbs
> Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs
>
> Saturday: 20 minutes of running
>
> Sunday: 30 minutes of running
>
> As for eating, I generally do lower carb, higher protein, although not
> to the extreme of Atkins. I have a quad shot Americano after my
> workout and an energy bar. Usually with around 30 grams of carbs, 7
> grams of protein. I consume more fat than I should and am trying to
> work on that.
>
> Regarding my weight lifting, I spent about 6 weeks going from 5 pound
> weights to 8 pound weights. Then it took me more than 6 months to go
> from 8 pound weights to 10 pound weights. I can do three sets of most
> of my exercises, but at the third set I hit failure. I've tried to go
> up to 12 lbs just to see what would happen and I can barely manage
> half a set.
>
> Any recommendations? I don't think it should take me more than 6
> months to increase my weights 2 pounds. I really don't want to take
> another 6 months to get up to 12 pounds. Plus, I really think I should
> be able to pull up more than 25 pounds. (FWIW, if I try lat pulls, I
> can manage between 55 and 60 lbs).
>
> -Patricia

First, read my other post in the "Time of muscle growth / muscle
growth curve" thread.

I think you may be doing too much cardio to add considerable muscle
mass or to make serious strength gains. It's difficult to do this
with the amount of cardio you're doing, maybe even impossible. Even
with modest cardio it will be difficult if not impossible.

In addition I don't think you are areally challenging your muscles
that much. It shouldn't take 6 months to go from 8 lb weights to 10
lbs weights unless you're doing the same weights week in and week
out. (Your level of cardio may also be to blame here).

Also how can you want to add muscle mass but not work your legs with
weights? Your quads contain a very high percentage of your muscle
mass. Please don't say that you think the running is enough to meet
your lean muscle mass goals in your legs. This may be true (I don't
know what your goals are) but if it is the case for you, then why do
you want to increase the weights for your upper body exercises? My
point is that if doing low intensity work (running) is enough to meet
your muscle mass goals for your legs, then it shouldn't take serious
weight to meet your muscle mass goals for your arms/shoulders/back/
chest provided you want a symmetrical body.

Try this: for your weightlifting sessions, focus on the squat/leg
press, seated row, assisted pullup, and assisted dip (lean forwarded
so you hit your chest as well as your triceps). Here's what I would
recommend:

Tuesday:
1. squats and/or leg press
2. leg curls for your hamstrings
3. maybe a few sets for your calves

Thursday:
1. assisted dips (for chest & triceps)
2. palms up (underhand) lat pulldowns (this should also give you
enough biceps
stimulation for now) (you can possibly substitute this with
assisted pullups)
3. dumbbell shoulder press
4. back extensions (hyperextensions) for your lower back (this may
fit better during
the Tuesday workout)

If you want to add 1 direct exercise each for your biceps and triceps
so you can be like everyone else in the gym feel free to do so, but at
this point I'm not sure they are necessary for you.

You have to really challenge your muscles to encourage them to grow.
You indicated that you were using 25 lbs on the assisted pullup. Do
you mean 25 lbs of assistance (if so, great!) or do you mean that the
net you are pulling is 25 lbs (say you weigh 125 lbs and you are using
100 lbs of assistance). If it's the latter, you're not challenging
yourself enough.

Ken

In news:1170714148.987693.45450@v33g2000cwv.googlegro ups.com,
Ken <Omaha8_Beach@yahoo.com> typed:
> On Feb 2, 11:53 pm, patriciajan...@gmail.com wrote:
>> I'm a 32 year old woman who needs to lose about 15 pounds and I'm
>> having some issues building lean muscle mass. I've been working out
>> at the level I'm currently at for about a year. Here's my current
>> routine.
>>
>> Monday: Day off
>>
>> Tuesday: 25 minutes of relatively intense cardio (130-150 bpm heart
>> rate) on the elliptical followed by the following upper body workout.
>> Tricep Pull downs... 12x3 @30 lbs
>> Rows: This is on a Free Motion fitness machine and is a pull down row
>> 12x3 @ 22.5 lbs
>> Upright Rows... 12x3@10 lbs
>> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
>> Flat Bench Dumbell Press... 12x3@10 lbs
>> Overhead Dumbell Press... 12x3@10 lbs
>> Curls... 12x3@10 lbs
>> Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs
>>
>> Wednesday: 25 minutes of relatively intense cardio on the elliptical,
>> followed by 15 minutes of running
>>
>> Thursday: 25 minutes of relatively intense cardio on the elliptical,
>> followed by 15 minutes of running
>>
>> Friday: 25 minutes of relatively intense cardio (130-150 bpm heart
>> rate) on the elliptical followed by the following upper body workout.
>> Tricep Pull downs... 12x3 @30 lbs
>> Rows: This is on a Free Motion fitness machine and is a pull down row
>> 12x3 @ 22.5 lbs
>> Upright Rows... 12x3@10 lbs
>> Flat Bench Dumbell Flys... 12x2@10 lbs and 1x10 @ 10lbs
>> Flat Bench Dumbell Press... 12x3@10 lbs
>> Overhead Dumbell Press... 12x3@10 lbs
>> Curls... 12x3@10 lbs
>> Assisted Pull-ups... 3 sets, 12, 8, 6. I pull up 25 lbs
>>
>> Saturday: 20 minutes of running
>>
>> Sunday: 30 minutes of running
>>
>> As for eating, I generally do lower carb, higher protein, although
>> not to the extreme of Atkins. I have a quad shot Americano after my
>> workout and an energy bar. Usually with around 30 grams of carbs, 7
>> grams of protein. I consume more fat than I should and am trying to
>> work on that.
>>
>> Regarding my weight lifting, I spent about 6 weeks going from 5 pound
>> weights to 8 pound weights. Then it took me more than 6 months to go
>> from 8 pound weights to 10 pound weights. I can do three sets of most
>> of my exercises, but at the third set I hit failure. I've tried to go
>> up to 12 lbs just to see what would happen and I can barely manage
>> half a set.
>>
>> Any recommendations? I don't think it should take me more than 6
>> months to increase my weights 2 pounds. I really don't want to take
>> another 6 months to get up to 12 pounds. Plus, I really think I
>> should be able to pull up more than 25 pounds. (FWIW, if I try lat
>> pulls, I can manage between 55 and 60 lbs).
>>
>> -Patricia
>
> First, read my other post in the "Time of muscle growth / muscle
> growth curve" thread.
>
> I think you may be doing too much cardio to add considerable muscle
> mass or to make serious strength gains. It's difficult to do this
> with the amount of cardio you're doing, maybe even impossible. Even
> with modest cardio it will be difficult if not impossible.

I wouldn't worry too much about what Ken "thinks" at this point. Keep up the
cardio but at the same time start to crank the weights up.

>
> In addition I don't think you are areally challenging your muscles
> that much. It shouldn't take 6 months to go from 8 lb weights to 10
> lbs weights unless you're doing the same weights week in and week
> out.

He may have a point here...

> (Your level of cardio may also be to blame here).

....but probably not here.

> Also how can you want to add muscle mass but not work your legs with
> weights? Your quads contain a very high percentage of your muscle
> mass. Please don't say that you think the running is enough to meet
> your lean muscle mass goals in your legs. This may be true (I don't
> know what your goals are) but if it is the case for you, then why do
> you want to increase the weights for your upper body exercises? My
> point is that if doing low intensity work (running) is enough to meet
> your muscle mass goals for your legs, then it shouldn't take serious
> weight to meet your muscle mass goals for your arms/shoulders/back/
> chest provided you want a symmetrical body.

He's right, even if he takes the long way round to actually say it.

>
> Try this: for your weightlifting sessions, focus on the squat/leg
> press, seated row, assisted pullup, and assisted dip (lean forwarded
> so you hit your chest as well as your triceps). Here's what I would
> recommend:
>
> Tuesday:
> 1. squats and/or leg press
> 2. leg curls for your hamstrings
> 3. maybe a few sets for your calves
>
> Thursday:
> 1. assisted dips (for chest & triceps)
> 2. palms up (underhand) lat pulldowns (this should also give you
> enough biceps
> stimulation for now) (you can possibly substitute this with
> assisted pullups)
> 3. dumbbell shoulder press
> 4. back extensions (hyperextensions) for your lower back (this may
> fit better during
> the Tuesday workout)
>
> If you want to add 1 direct exercise each for your biceps and triceps
> so you can be like everyone else in the gym feel free to do so, but at
> this point I'm not sure they are necessary for you.
>
> You have to really challenge your muscles to encourage them to grow.
> You indicated that you were using 25 lbs on the assisted pullup. Do
> you mean 25 lbs of assistance (if so, great!) or do you mean that the
> net you are pulling is 25 lbs (say you weigh 125 lbs and you are using
> 100 lbs of assistance). If it's the latter, you're not challenging
> yourself enough.
>
> Ken



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