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by miliwicky via Bodybuilding.com Forums - Female Bodybuilding

High rise Bikini posing suit?

Hi there!

I'm about to place an order for a new posing bikini (NPC-Bikini) and my suit designer now have an option for high rise bottoms. Those sit fairly high on the hips compared to the usually worn low on hips bottoms, more like a high rising Figure suit.
I like the idea, but what do you all think?

://imgur.com/SXQhDxy (add https)

by Holly2000 via Bodybuilding.com Forums - Female Bodybuilding

injury?? or not?

I didnt know where to put this so i tried some different places. I know none of you are doctors (well i dont but i guess not haha). After working out a bit more than usual, my thumb feels weird. Ive been doing a lot of pullups lately so i guess the stress is because of the grip. What i wanted to ask is, if any of you have had stuff like tendonitis in the thumb and what it felt like? I cant squeeze my thumb against my palm without sharp pain, and when rolling the joint, it doesnt go entirely smoothly around the bottom part (when i roll it towards the wrist). It also feels like i have something between my thumb and my index finger when i squeeze them together. Like something is on that thin skin between the fingers. I just wanted to ask to see if it sounds like anything that requires some support like a little splint or whatever. There isnt really any swelling only a VERY little at the base of the thumb. Not really noticeable
Thanks in advance
(im a female teen - my profile sometimes says otherwise)

by Rebecca2412 via Bodybuilding.com Forums - Female Bodybuilding

Should I/shouldn't I?

So I have been lifting light weights (10lbs, sometimes doubled up) for a long time. It was mainly to keep my shoulders and back strong following my first upper back pain (at 17 y/o), which was so intense I had to lay on the floor to get relief before being able to talk acetaminophen. I was, at that point, a 34F bra size. I was around 112lb then.

I knew I would one day get breast reduction but I wanted to wait till after having kids. Goal was to breastfeed then do the surgery.

FF many years later and I finally go to get a consultation and it turns out I have breast cancer. No lump yet, it was minuscule, low grade, low stage. In the interim, I had been lifting still and had lost a bunch of post baby weight. I was in the best shape of my life. Or so I thought. I was thinking of getting into bodybuilding but hadn't researched the ins and outs of this sport yet.

Upon research, and some terrible advice from a BC survivor (I have no family history and I also got genetic testing but I was scared), I opted for bilateral mastectomy with reconstruction. Chose one of the the top 5 reconstructive surgeons in our city. 7 surgeries (50+ hrs) later and I ended that relationship because I couldn't do it anymore.

Okay so my point is this: I want to get to the goal that I set myself 5 years ago. I want to step onto a BB stage and be a role model for my daughter, other women who have, and continue to, battled this insidious disease. And I want to do it for me.

I am in good shape. I've been doing a program I set myself, for the past 3 months. This has increased my weight load and intensity substantially. I bought bars, plates, kettlebells, bands with up to 100lbs of resistance. I use my Bowflex and a pullup frame where I can also do a few dips.

I want to try OCB. I have increased my caloric intake (I haven't been a big eater in a long time) and try to balance macros. I do upper/lower days followed by a rest day. On workout days, I do several hours.

My limitations: I had extensive pectoral muscle damage, due to all the surgeries. I struggle to do pullups (assisted). Pushups, which I had no issues with prior to my first surgery, I still do but I struggle with them. It's an odd sensation due to having had the entire pockets rebuilt so many times (bearing in mind I had huge breasts before, it wasn't a simple removal of breast tissue surgery).

So I have set this goal and I tend to believe I will attain it. Stepping up there, in a competition setting, is all. I don't need to win. Being there will be a win for me.

Any advice?

by NerdyLady via Bodybuilding.com Forums - Female Bodybuilding

Guidance?

Hi,

I'm a 20 y/o female. I have been diagnosed with rapid stomach and intestine emptying (simalar to dumping syndrome) and consequential malabsorption which has caused me to lose annoying amounts of weight and muscle. The cause is unknown.

Medication and diet changes (fewer carbohydrates - only low gi, high fibre/protein/fat, mostly whole unprocessed foods, tiny energy dense meals 6+ times a day) are luckily helping and I am keen to get back on track... before all this I was coaching my sport and staying very active. I'd like to end up back to my strong, very toned and tanned self - or better.

I'm starting going to the gym - which is not easy to do as I have no confidence and I'm aware I am now a skinny weak pale girl! But I'm trying to push through and stay motivated. I can't really afford a personal trainer sadly so I don't know where to start for a decent workout plan. I'm currently doing upper/lower body splits and a mix of machines and things like deadlifts and squats - but I often leave the gym feeling like I could've pushed myself more, or that I missed out on muscle groups. I, being female, would certainly like to build my glutes and yet I can't seem to work them enough.

I also really hate cardio. The most I ever do is 20-30 minutes of light crosstrainer/stair machine, or uphill walking on the treadmill.

I'm also not sure where to start with nutrition - medical nutritionists aren't performance orientated - and I can't really follow the "eat what you want" idea.

The internet is a jungle. I thought I'd ask directly.

So in short:
1. does anyone have any tips on how to make the most of your time in the gym?
2. workout plans that aren't all weightless squats and kickbacks, or all upper body focused bicep curls? Preferably that include reps, sets, and rest times.
3. how can I increase my motivation (success stories simalar to where I'm starting? goals I should set?)
4. does anyone also have any meal plans, or failing that food tips, that would be suitable for my case?
5. is it ok to do so little cardio?
6. how can I do all this with no money or do I have no hope?

Thank you so much!

by maia249 via Bodybuilding.com Forums - Female Bodybuilding

Right Glutes Not Working

So I'm trying to build hips and a butt however my right glute doesn't activate like my left. I don't really feel anything.


I don't go to a gym. I can't afford a gym. I work out from home since I have weights and all but right now I'm using body weight and will soon be adding resistance bands.

Any idea on why my right glute isn't activating? What can I do to make it activate? I also noticed my left leg is my dominate leg. Whenever I do workouts/run I always start with my left.

by onyichi via Bodybuilding.com Forums - Female Bodybuilding

Best exercises for the upper part of the buttocks?

Hi girls

the botton muscles of my butt have developed but the superior muscles of my glutes have not evolved. What would be some exercises to target the upper area of the butt?

Thanks

by naguala via Bodybuilding.com Forums - Female Bodybuilding

Newbie needs help aha

Is my body split good? (my profile says im a male but no. Im an 18 year old girl haha)
I have been working out for a while and have gotten a bit stronger, yet my progress has kind of stopped. i used to work out three times a week where i would do full body. I learned that muscles like the biceps shouldnt be directly worked more than once or twice a week so now i have created a program based on some of my own stuff and some Athlean-x stuff. Now i want to ask you guys if there is anything i should change about it. Or if i should stick to my OG plan with the full body workout 3x a week.

Monday: Chest and Biceps (forearm)
- Benchpress (wide grip)
- Cable crossover
- Drag curl
- Bicep curl
- wrist curls
- Pushups
Missing anything?

Tuesday: Legs and abs
planning on doing it at home. Some squat variations, situps and other bodyweight exercises

Wednesday: Back and Triceps
-Pullups/ chinups
- Tricep pushdowns (variations with tilting body back)
- Lat machine
- Benchpress (close grip)
- dumbbell row
- skull crusher

Thursdag:
same as tuesday

Friday: Shoulders and traps
- Lateral raise
- Face pull
- wrist curl
- overhead press
- dumbbell row
- Front delt raise
- Delt Flyes
And then rest-day saturday and sunday with some cardio or something

by Rebecca2412 via Bodybuilding.com Forums - Female Bodybuilding

bulking for the first time HELP

Hi ya'll

I'm bulking for the first time in attempt to put on muscle instead of lose weight. I used the Katy Hearn Macro calculator to determine that my cals should be around 2400 a day: 323 carbs, 133 protein, and 55 fat.

I weigh 135, slim build, and have been eating around 1800 cals a day and havent seen the muscle gain I've been looking for since I began my fitness journey. I'm over trying to lose weight and now I just want to become strong and put on as much lean muscle as I can before I start to cut for my wedding next april.

Any advise/progress pics/fitness stories about women gaining and keeping on muscle would be AWESOME!

by KNRogers4321 via Bodybuilding.com Forums - Female Bodybuilding

Need some advice...keep bulking or cut?

Hi all,

I’ve been lifting off and on for awhile but first time poster.I’m 171 cm and generally 55-56 kg. I did an intense personal training regimen with a local gym and they had me cut. Went down to 53kg and while I saw some results, I was just skinny- not much definition.

I’ve decided to try to put on some muscle and over the past three-four weeks have finally managed to get up to about 58 kg. But I’m feeling pretty unhappy with it although I’m seeing my strength go up and am likely to hit some new 1RMs.

I want to have visible muscle. I want to be able to see abs.

Should I continue to bulk? What do you recommend? What should I be aiming for in terms of weight? When would I start to cut?

Or should I focus on cutting down to 53 kg or so again? If I go that route, how do I make sure to actually get some muscle this time instead of just skinny?

Thanks!

by thezwashere via Bodybuilding.com Forums - Female Bodybuilding

Lumbar Strain question

Hey all!

Knock on wood, I haven't had a solid injury in ~5 years. But Thursday morning I threw out my back — a culmination of fatigued muscles, overreaching, and a 75 degree temperature change (classic Colorado fall). I went to grab something in the morning, spasm, and I was down on the ground. In my years of athleticism I've had a lot of injuries, but I'm a former professional cyclist/endurance athlete but started changing it up and lifting in the last couple years. So, the protocol is totally different.

I just need some guidance on what I *can* do and how to be smart without making it worse. I have done the stairclimber, lots of walking, and some planks. My chiro said no bending, twisting, or lifting for 2-3 weeks but did say after a few days if I'm feeling ok I could incorporate some strength exercises.

Ultimately, I'm not training for anything right now so just maintaining my baseline and not gaining any weight are the only things I really care about. What would you do to ensure proper recovery (ie: how much rest) with staying active? And what does "staying active" look like for you?

Thanks!!

by coffeewatts via Bodybuilding.com Forums - Female Bodybuilding

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by docsposter via Bodybuilding.com Forums - Female Bodybuilding

Fat loss versus building glutes

Hi, sorry if this has already been done before or if it's in the wrong section.

I've been working quite hard over the past 18 months, I had gotten fat and so now I've lost about 18 kilos, and back to a much better shape overall, which obviously I'm happy about.

Since my main focus was losing fat, I've mostly done it through calorie deficit and lots of cardio (I actually love running, rowing, etc, it makes me feel really happy and I now understand what runners high is all about)

But through all this my butt has kinda shrunk.

My main goal is still fat loss,and I am more worried about the size of my waist than having a big booty but how difficult is it to develop your butt muscles whilst still losing fat everywhere else? Or should I just keep focusing on fat loss?

by Caldef via Bodybuilding.com Forums - Female Bodybuilding

scared to lift weights at the gym help :(

hi everyone!
this is my first post here - i am 20 and female. I've been going to the gym for around 1.5 yrs now and have been doing very 'basic' weight lifting - by this i mean just using dumbells, kettlebells, maybe the occasional barbell. i have gotten stronger through this but i have always had goals but can NEVER reach them due to anxiety in the gym. in short, my goals are to build bigger glutes and quads (typical i know) and also substantially grow my upper body muscles. i have the 'peach plan' workout guide my meggan grubb which ive done a bit of. basically, im sick of going to the gym and never doing anything new and being scared to use the squat rack, smith machine, do deadlifts, to go in the free weights section with all the men etc. here are my main things holding me back:
1. worried about trying to find things in the gym (walking around looking for a particualr machine and looking stupid and like i dont know what im doing)
2. worried i'll try to use the equipment and fail or embarrass myself or dont know what to do
3. worried i do something wrong and everyone thinks im stupid

ALSO starting monday i really want to get over all of this and do everything i've always wanted and reach my goals. i want to do all of these things but i also dont really know what to do week to week to see the results i want and to do it right?!

sorry if this was all over the place... i really appreciate any help, thank you so much in advance :)

by aliceee1 via Bodybuilding.com Forums - Female Bodybuilding

Post sarms and females

I finished a 3month cycle on Rad140. Decided not to do a PCT b/c research said women rarely need to?!
Well I’m a month off and super lethargic , hair thinning and bad acne on jaw line and back. Any idea as to what I have going on and has any other women experienced this?

by Equesmeg via Bodybuilding.com Forums - Female Bodybuilding

What do you think of the routine my PT has me on?

Hi. I'm new to the forum. This is my first post. I'm a 24 years old female.
The thing is, I've been lifting since January.
It's been 10 months and I started doubting my PT's knowledge on what she's doing. I want to know what you all think about it.

Now, she has me doing this...

Mondays
Cuadriceps and glutes.
Hipthrust 10 sets of 15
Leg Press 5 x 15 or ''to failure'' she says.
Lunges 5x15
Hack squats or barbell squats 5x15


Tuesday
Hamstrings and glutes.
Hipthrust 5x15
Leg raises 5x15
Deadlift 5x15
Hamstring curl 5x15
Good mornings 5x15

Wednesday
Upper body

Thursday
Repeat Monday's routine

Friday
Repeat Tuesday's routine

Obs.. she only lets me rest for 15 seconds between sets.

I'm just a beginner so I don't really know much and I don't want to waste my money.

by userLHRHTESDJDX via Bodybuilding.com Forums - Female Bodybuilding

need help targeting/shaping thighs

I've been really trying to focus on shaping my lower body (specifically thighs) for about a month, but I havent had any luck. I feel stronger, but there is no significant change in how i look.

I do abduction/adduction
165 & 80 lbs 4 sets 15 of each
leg extensions
70 lbs 4 sets 10
hamstring curls
80 lbs 4 sets 15
leg curls
70 lbs 4 sets 7
leg press
115 4 sets 10

I also do a few mat exercises like lying hip raises and glute kickbacks
And bike for 15 minutes twice a week

I've been trying to educate myself on exercising for the past year, but so far all I've managed to do is maintain my body, not shape it.

I want my legs (thighs) to not look so drum sticky if that makes sense. More of a uniform size from top to knee. Any help would be appreciated.

Attached Images

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by dribrs via Bodybuilding.com Forums - Female Bodybuilding