For All You Big, Heavy Lifters OUt There...

[pebblesus]

Hey All,
SO I have been lifting heavy chest and back for nearly 3 months. I won't know the results completely until the "progress" pictures get developed this week
I have decided to take January as a "rest" month and domostly endurance workouts, then back to heavy next month.
My question for all of you heavy lifters with big muscles (or close.. you know).. what ar eyour routines like?
Sometimes I wonder if my idea of heavy lifting to build size and mass is too "girlie" to get the extreme results I am looking for.. or it could also be just my genetic don't predispose me to be Hercules (or even as dense and formed as Cathe). Nevertheless I refuse to accept the latter until I have tried everything else to get the mass and definition I want-- and I have lots of more ting up my sleeve to try
So what do you well-formed, advanced builders out there do (or what have you done in the past) for real size and formation? Im not worried about bulking up or anything so I want to know what others do in comparasion to my own idea of heavy workouts.
I know male bodybuilders that intake 200+ g's of protein spend HOURS working out.. Im hoping that for us females maybe it is a little easier lol!
I'm not ready to compete or anything, but the next best thing is what I would like to aim for this year.
Your advanced input please!

 

[tneah]

Cathe's muscles look like that through alot of hard work-obviously, but through muscle maturity. It takes years of consistent training and eating correctly to achieve that "hardness" like she has.
I used to bodybuild, the best way to train for size, hardness, definition? Be consistent and vary your training routines. Diet is about 80 percent or more of the equation too.
Lastly, genetically everyone is different, some body types are naturally thin, therefore making building muscle more difficult. Others are naturally more muscular, building muscle is easy, they have shorter muscle bellies too, making their muscles "pop'. Alot of bodybuilders fall into this category. And finally the group who is naturally softer around the edges. They build, but really have to watch the diet in order to lose bodyfat. Most of us fall in between one of these types. But with consistent training and smart eating you can achieve your very best body.
I would get either P90X or the new series by Cathe... both incorporate very intelligent training principles that work. It sounds like you are serious about your training, so pick up some of the Muscle and Fitness Hers mags, they have some pretty good info about training.

You are also smart to take some time to let your muscles "rest" from the heavier weights. You cannot push with heavy weights all the time,you will overtrain. I go heavy for one month (like with the 4DS workout rotation) and then this month I am doing endurance workouts-the Jan. rotation.

As far as protein, some recommend 1 gram per pound of bodyweight. The rest of your calories should be in the form of complex and fibrous carbs along with a little of the "good" fats. This higher protein intake works well IF you are really working out hard, the average Joe doesn't need as much.

Hope that helped? Oh, I don't like to think of myself as a "big heavy lifter"...I am certainly not a shrinking violet, but big and heavy are terrible, terrible words to use on this forum!

 

[Lynn M.]

Hi-

While I wouldn't say I look like a fitness model by any stretch, I do lift big and heavy. I love it... I love the way I feel and when I'm eating clean, I like the way my body looks. ( The eating clean on a consistent basis is the tough part for me.)

TNeah gave you a ton of solid advice. Genetics and diet play a huge part of it.

For me, the best results have been to lift for one bodypart/day, 6 days/week. Since the fall, I've been doing my lifting mostly at the gym as that I have access to equipment that allows me to lift heavier than what I can do at home with Cathe. Usually my weight workouts for a one bodypart/day regimen consist of 6 different exercises, 3 sets each and about 8 reps/set. I rest in between for about a minute. I will usually do 3-4 weeks of this and then switch to a week of lighter weights or cardio only and then go back to the heavy weights.

I try to eat at least 100 gms of protein per day.. I would like to consume more, but I also do cardio 5-6 x/week and I feel better if I'm eating carbs for the energy. That being said, that is when I am eating the way I should. I work for a food company as a travelling sales rep.. I have to do alot of taste testing and dining out. My willpower isn't so good in those situations!

That's what works for me, but everyone is different.. I don't necessarily build muscle easily.. When I wasn't exercising, I'm a total pear with not much chest and undefined arms.. Through heavy weight training, I've been able to build up my upper body and minimize my lower.

Here's to hoping you find what works for you..

Lynn M.

 

[forever39]

Lynn (or others)

Can you give an example of what you lift when you say big and heavy?

I'm trying to lift heavier, but I'm not sure what I'm aiming for. I can almost do what Cathe does in the GS series, but is THAT big and heavy?

Thanks in advance!

 

[Lynn M.]

"Big and Heavy" will be different for everybody. It will be whatever you can safely lift while keeping good form.. For me, it also means going lower in reps.. higher poundage.

Right now I am bench pressing 105 lbs for chest work.. 3 sets/8. For me that is pretty big and heavy, but may not be for someone else.

Let me know how it goes for you..

Take care, Lynn M.