So I'm not looking to explode, nor to have a calorie surplus. I just want to use strength training to get my muscles to a certain size while maintaining about 2700 calories each day. (I'm looking for a calorie deficit since I want to lose weight.)
Usually I do 8 exercises of 6-10 reps and 1-2 sets (sometimes 3) per exercise. This usually involves arm, chest, shoulder, and leg exercises, and sometimes the back and abdomen exercises.
Any suggestions that you guys could give?
Um, what is it that you want from your training - a caloric deficit, or muscle gain? Or fat loss?
What is maintenance for you?
I'm looking for a caloric deficit. I started lifting weights like 6 months ago and in that time, I have put on some muscle.
I know that there's a limit as to how much that I can put on since I'm looking for a caloric deficit. But I know that the more sets you do in a workout, the more you fatigue your muscles, thus allowing for muscle growth. And I'm just wondering what my maximum workout should be because in this case.
This is incorrect. More sets may lead to more fatigue depending on volume, weight and exercise used...but not necessarily. For example I could do 10 sets@50 lbs for bicep curls, yet I would not be as fatigued (not nearly) as after doing 3 sets@450 lbs for deadlifts.
However more fatigue does not lead to muscle growth. Food and rest=growth. The training is simply the stimulus..but in and of itself does not make the muscle bigger or stronger.
And what do you think will fuel this growth?
Again, what is maintenance for you currently?
I'm not sure what you mean by maintenance.
But I'll say that I have maintenance in the above exercises that I listed. I know I probably can't put on a whole lot more growth. But I'm wondering if I can improve in any area.
If someone did 1 set of 1 rep for 1 exercise for each workout and had a calorie deficit, I think that they would put on some muscle but very little at all.
If they increased that to like 8-10 exercises, 1-2 sets, and 6-8 reps though, they would see more muscle gain.
Am I right about this, or is there something that I'm missing out?
How many calories do you require to maintain your weight?
You need to eat to gain muscle. You've been lifting 6 months and you don't think you can grow any more? REALLY?
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
I need anywhere from 3000-3200 calories to maintain my weight.
i know i won't have any more significant gains. however i know that if i stopped working out and did nothing i would lose the muscle that i initially gained.
i'm just wondering, for a moderate workout, is it sufficient to follow the workout schedule that i listed in my first post?
We don't actually even know what your workout is - you just mentioned bodyparts.
So you're planning to run a deficit of about 300-500 calories a day, and use a bodypart split to gain muscle?
It's muscle DAMAGE more than fatigue that provides this stimulus, isn't it?
Typical workout (some of these are more than the usual 6-8 reps)
Leg press: about 270 lbs, 6-8 reps, 2 sets
Chinups: 8-10 reps, 2 sets
abdominal curl: 150 lbs, 15-20 reps, 2-3 sets
hip adductor: 140 lbs, 15-20 reps, 2 sets
machine lateral rise: 80 lbs, 8-10 reps, 2 sets
preacher curl: 70 lbs, 8-10 reps, 2 sets
tricep curl: 70 lbs, 8-10 reps, 2 sets
leg extension: 170 lbs, 10-12 reps, 2 sets
the problem is that a calorie surplus will result in some fat gain.
my understanding is that it is very difficult to simultaneously gain muscle and lose fat.
No squats, no benchpress, no deadlifts, no rows, too much isolation work. Literally no pushing movements for your upper body.
You also list how much weight you're using. You should aim to increase weight every workout, regardless of whether or not you're cutting.
Last edited by Chris686; 05-20-2007 at 09:50 PM.
Forever Goal: Strength
Weightlifting sucks. I just like to lift heavy things.
Why is it that most of the workout I'm doing is a waste then? (See 2 posts above.)
Is it because I'm not doing enough intensity? Or should I be doing more reps/sets? Or am I focusing on the wrong exercises for muscle gain?, etc.
Last edited by genius2687; 05-21-2007 at 05:08 AM.
2. Not necessarily
You would see a whole lot more progress strengthwise and in muscle size if you focused on eating enough to gain muscle mass, use compound freeweight exercises that use the largest muscle groups with heavy weights and a high intensity level, and do fewer reps per set (anywhere from 3-8 reps per set at a weight with which you can do no more than the specified number of reps).
A good routine is based around Bench, squat, and deadlift.... Squats and Deadlifts being the most important.
Bench, Squat, Deadlift - enough said
One issue with strength training.
If you put on muscle, then this extra muscle will help you burn more calories since it increases metabolism.
However, if you want to put on muscle, this involves a calorie surplus. And a calorie surplus can result in muscle gain, but it will also result in some fat gain as well.
Therefore, if you are trying to lose weight by strength training, you'll have to gain fat weight as a consequence.
You really won't gain muscle on a deficit (outside of some newbie recomposition, which ain't much and it doesn't happen for long). You only lose weight on a deficit - you train hard to at least hang onto the muscle, so you have to drop fat instead.
It's called a "slow" "clean" bulk. Eat healthy foods, with a little caloric surplus, and you won't have to worry about gaining fats. You will gain only lean body mass at a relatively slow, steady pace.However, if you want to put on muscle, this involves a calorie surplus. And a calorie surplus can result in muscle gain, but it will also result in some fat gain as well.
Built - explain .
You can get PLENTY fat on good clean food.
It's all about the surplus. Don't gain too fast, and you won't get too fat.