Larger Muscle/More Calories?/Hypertrophy

I

Ivy

Cathlete
I am in a losing fat phase right now so my calories are a little lower than maintenance level, however, I would like to get a little larger with my muscles overall when I have gotten low enough and I know that will include eating a little more than maintenance. I am interesting in anyone who has done this, how they did it and what time of year did they start? It's summer now, so when did you start bulking so that you could begin slimming down before the summer? Did you just do Hypertrophy exercises for your body?
Thanks
 
I always do my bulk in late Fall and Winter. I lift heavy with clean eating. More calories. In the late Spring, I start my cut. Very clean eating, fewer calories. A lot of body weight workouts, and add in Horizontal Conditioning. Nice defined muscles and abs. Depends on the look I'm trying to achieve. Where my physique is at the moment.


Karen
 
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Most of the program's I use are paper programs. I did use Cathe's STS when it was new. But, I have been lifting for many years and I'm very comfortable using programs that I create. Put on my music, get in my head, and lift. I've been doing it for years, so it's very familiar. But, I do love XTrain.


Karen
 
Thanks. Do you make up most of your paper programs on your own. I know in the Oxygen magazines and others like that they have workout suggestions for various body parts, are those the type of paper programs your talking about? I appologize if I'm asking too many questions.

Thanks
 
I make my own programs, and I have bought programs from Jen Sinkler, Nia Shanks, Jen's husband Dave (forgot how to spell his last name) Tony Gentilcore, quite a few trainers. They are all over the web. I get emails. If something looks interesting I will check it out. I don't buy everything out there, but there are quite a few very good programs. Usually the paper programs are a download. Mark Lauren has some excellent DVDs, if you are into bodyweight training. Horizontal Conditioning is excellent. Some of them are quite difficult. Eyes roll back in your head, difficult. But, I get great abs from HoCo.
I'm kind of a do your own thing, person. I'm always looking outside the box. But, it has to be something from a reputable trainer. Not some fly by night thing. I also love everything that Cathe does. So, basically I just pick and choose, I haven't been stuck with a dud, yet.
 
Thanks for the information. I Love Jessie Hilgenberg's form. You can tell she's put a lot of work and thought into her physique. Now just make sure there is a difference though between the Hypertrophy and Strength? I don't mind strength and I get stronger the more weight I can lift but Hypertrophy or trying to build that larger muscle is usually between 8-10 reps? Where as strength involves fewer reps because of the weight size, right?
 
Ivy said:
I Love Jessie Hilgenberg's form. You can tell she's put a lot of work and thought into her physique.
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Yes I love good form and Jessie's is one of them. Plus I like her training protocol. Gaining a physique like hers require a lot of
work,discipline and dedication. She has great muscles curves and definitions:):p:cool:

Ivy said:
Now just make sure there is a difference though between the Hypertrophy and Strength? I don't mind strength and I get stronger the more weight I can lift but Hypertrophy or trying to build that larger muscle is usually between 8-10 reps?
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I know the difference between hypertrophy and pure strength. 8-10 reps is for hypertrophy and up to 5 reps is strength.
That said I do not believe in gaining overall strength purely and solely lifting 5 reps repeatedly. Overloading progressively is the way
in my opinion.:):) Periodization is important too.:)
 
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Ivy, I'm currently doing a cut, maintenance, mass cycle. I'm doing it with Renaissance periodization. The important bit is maintaining between cycles. I'm also doing a female physique rotation at the same time (again using Renaissance periodization). I'm getting great results, and bulking is weirdly difficult!

I've done many of the programmes mentioned by Karen. All of which I have loved. In fact it was Karen's experience as a competitive bodybuilder (bikini?) which nudged me into doing the whole cycling thing. Never been happier with the results.
 
All of this sounds so interesting where did you get your female physique routine from? Also, when you do decide to up your calories is it only by 100 or do you base it on a particular formula? Whereas when you decide to cut is that also by a particular formula?
 
My physique templates are written by Mike israetel for Renaissance periodization.
https://renaissanceperiodization.com/
I also follow their cutting / massing. Basically for women over 20% body fat, the recommend cutting first. Between 17 and 20% it's a judgement call. Sub 17% you mass first.
Then you do each phase (cut, mass, maintain) for 12 weeks (although maintenance can be 8 weeks). You increase / decrease calories based on scale feedback. The spreadsheets do the calculations for you, but basically, your protein amounts stay the same, and the carb and fats change. The macros also change depending on your workout.
I'm currently on maintenance, and will mass in a couple of months (I'm sub 20% bf, but not as low as 15%)

Is not cheap, but it's so worth it. There's a great Facebook support group, too.
 
Thanks Justine. I have been eyeing Renaissance Periodization for awhile. But, you're right, they're not cheap. I think this will be my next purchase. Again, thanks for the information.
 
Okay, I'll do that. I went to the website and looked for a minute, I was wondering if you were doing the bodybuilding or the weightlifting program?
 
Ivy said:
Okay, I'll do that. I went to the website and looked for a minute, I was wondering if you were doing the bodybuilding or the weightlifting program?
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It's called 'female physique templates'
I've got to admit, the website isn't the best....I can never find what I'm looking for!
 
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