Slow recovery

Hello, me again haha.
As ive said in earlier posts ive been working out for about 2 years. Ive definitly gotten somwhere since i began, but ive kind of hit a wall as i made a post about earlier. So i looked into the fierce 5 program which im starting to do. My problem is tho, that when i began working out i would do a full body every other day, and not feel that tired when i came back to the gym. Now ive upped the intensity (used to do 3x12 reps) and im typically doing 3-4x8 reps -now it depends on the program ofc. Anyway, problem is that i feel like my muscles are not recovering properly. This has been an issue for a while now. They are not sore but they just feel tired burnout quicker. More than they did when i was on my very old fb workout every other day, and i really dont know why. Also pretty sure that ive lost a bit of weight (only 1 or 2 kg) but idk if i lost muscle or fat. (triceps lost a bit of definiton so might be muscle) Im guessing that im either A, lifiting to heavy?? or B, doing everything BUT the workout wrong (sleep and diet). So my question is; How do you know if youre lifiting too heavy/heavy enough? And also how much should i eat? My goal is to build muscle (and if possible lose fat too) and ofc gain some strength. I weigh 58,5 ish, im 164 cm talll and 18 years old.
Im currently trying to track my food but i dont really weigh my food, so my calculated cal intake might be a bit off. According to the app i eat around 1800 cal (sometimes i go lower). I typically get about 70-80 g protein (depends if i had a protein shake or not, usually o have one after every workout). And i sleep for about 7 hours a night (more in the weekend ofc ahah)
Thanks in advance

by Rebecca2853 via Bodybuilding.com Forums - Female Bodybuilding

Lifting for a 12 year old girl? Please help.

Aight brahs my 12 year old sister has taken a keen interest in lifting and getting a better body, and i know that stunting growth and all that is a myth and blah blah but i still don't want her to hurt herself, so she wants to get in better conditioning for netball and to get a decent body as i think she's a little insecure, now i generally don't mind giving advice to mates and stuff about lifting but i feel this is a little out of my expertise. Honestly i have no idea where to begin. Would it be okay for her to lift? Should she just be doing body weight stuff? What sort of programs? Should be calculating macros at her age?

If it matters at all she's 5'7 and 61kg, her arms are like 10 inches so like ye..


Cliffs

- can my 12 year old sister lift?

- what sort of lifting to get a body like the pics and improve netball skills.


If u help thanks it means a lot.

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by Brandonrhyse via Bodybuilding.com Forums - Female Bodybuilding

Bizarre Incident with a female bodybuilder

This is an odd one and dont know what thread to put this exactly. Ive been going to this gym for awhile now and I like it a lot. I made some good friends and Im generally very friendly easy going. Never had a problem from this gym but they have a few female bodybuilders there that I cant tell if they actually work there or what they do exactly besides workout. Its none of my business but I think they semi work there and do little things at the gym in exchange to work out there I guess? Is that even a thing they do at gyms?? Either way makes no difference to me and like I said its none of my business. Well the part it makes it my business though is one of them was pointing at me and laughing at me. Never had that happen to me at a gym.. Maybe my butt was hanging out my sweat pants?? Who knows! Well I was like okay whatever moving on to the next workout and she was doing it again. Pointing at me and laughing at me. I know for sure she was laughing at me not only from the pointing but also that she was mocking the exact workout i was doing. So i was like I cant have that at all it was really distracting me. So I came to her to find out what was going on and very politely asked her why she was doing that? She gave me some lame excuse why she was doing that. I guess she didnt think I would confront her about it? Well I told her it was rude and to stop. Mostly bothered me because I used to go to a gym where the staff would belittle gym members and I didnt want that to happen again especially since this gym is like my second home. Like I said i dont know if she works there or not but the staff there has been acting strange around me every since. One of the body builder girls there thats friends with the laughing girl actually started smiling at me more and she seems to really like me. Bizarre world we live in!

by dandyrandy1 via Bodybuilding.com Forums - Female Bodybuilding

Pull up form check

Hello I have never been able to do pullups before. Couldnt even do pushups once. Well recently i did 2 pullups (and a weird third that prob doesnt count) which is huge for me even though they probably werent that well executed. Since im new to this exercise i would like some help when it comes to proper form. I noticed myself that i pull a bit unevenly (i have uneven shoulders so thats prob why -weak left side). I also know that this def isnt strict form based on my leg position haha. Somebody also said that you should do chest to bar instead of just getting the head over the bar? Then some said that its just two different variations. One being more effective ofc but not making the other wrong. Any advice on my shoulder movement or anything else? I really wanna improove my technique as well as my strength.

the link is this one (sorry for the "?" ahha but that was the only way i could post the link. Just delete them when using the link )

https:?//you?tu.be?/Y3a?EX4yEY1k

by Rebecca2853 via Bodybuilding.com Forums - Female Bodybuilding

form

I really want advice on my form in an exercise but since i have only posted 17 posts in total im not allowed to put in links. What do i do then?

by Rebecca2853 via Bodybuilding.com Forums - Female Bodybuilding

Is this a good workout program?

I usually do 2 upper body workouts and 2 lower body workouts. My reps can go anywhere from 20 to 6. I usually start with lighter weight and more reps and decrease as I increase the weight. I usually do 4 sets unless I stick to higher reps (15-20), then I do only 3 sets.

I usually work shoulder in the same day as back. I am not 100% sure how many exercises I do for each, because some hit them both(like face pulls). But a workout would look like: back flies, back rows(dumbell or machine), lat pulldown, face pulls, upright row, lateral raise and back extension.

For chest I do benchpress, chest flyes, dumbell pullover and I use the chest press machine too. I usually to 2 ex for biceps and 2 for triceps after chest, but sometimes I train them with my back.

For my lower body I do about 16 sets for heavy weight exercises and 16 for lower weight exercises in a week, split between 2 sessions(I do heavy and low weight the same session). I prefer exercises like hip thrusts, leg press and RDLs. I also do exercises like glute kickbacks and variations for hip abduction (I stick with 15-20 reps for hip abduction). Lately I have been doing some goblet squats too. I don't want to put much size on my legs, I prefer them to stay just toned, That is why I don't put extra focus on quads and hams.

The places where I don't see much improvement are my back and chest.

by ema2396 via Bodybuilding.com Forums - Female Bodybuilding

Need some guidance on workouts+meals

Hello!

I am a 21 year old female who has gotten into exercise about 1.5 years ago. I began trying to get into shape about a year ago using F45 (intense group training gym) and found it really worked for me. Now trying to transition into using a local gym myself for the past ~2 months, I've found my fat % has stayed about the same as when I joined (~21%). I'm happy with how I look right now but hoping to lose a bit more weight and am finding it hard to find a good routine. Please let me know what you would recommend incorporating into my exercise!

Here is my usual routine:
Day 1: 5 min running ~6-6.6mph to warm up. 4x10 squat rack; 4x10 leg press; 4x10 prone leg curl; 4x10 glute kickback; reverse lunge and squats with free weights.
Day 2: 5 min running; 4x10 chest press; 4x10 bicep curl; 4x10 tricep dips; 4x10 dumbbell overhead press.
Day 3: 5 min running; 4x10 lat pull down; 4x10 bent over barbell row; 4x10 seated row.
Day 4: usually some combo of 10 min run; crunch machine; some ab exercises????

Overall finding the intensity of exercising alone to be much lower and hoping to work a bit harder somehow. In terms of diet I don't follow a specific diet regimen but try to stick with mostly protein (eggs, chicken, salmon, turkey) plus some kind of salad for most meals.
Thanks in advance!

by chickenpoutine via Bodybuilding.com Forums - Female Bodybuilding

symmetry

Hey i wanted to ask if uneven shoulders and winged scapulas (not that bad) is something that can be corrected through basic exercise? And do you know any exercises that will help this issue OR do you think should i go see a physotherapist? Its a struggle ive had for a while. I dont know what has made them look uneven. My right shoulder is lower than left and besides looking uneven they also work unevenly. My right tends to dominate in different compund movements as well. Like during pullups and facepulls my right side pulls more -prob cause of a weak left side. Overall my shoulders are unbalanced i figured and i really wanna correct it. Any advice?

by Rebecca2853 via Bodybuilding.com Forums - Female Bodybuilding

losing progress

Hello, ive been working out for a while and noticed progress in the beginning (newbiegains i suppose) but lately progress has been small. Im gonna get started on one of the many programs here but what confuses me is that before i simply had slow progress. Now i feel like im actually losing gains. Not a ton strengthwise (a bit tho which is odd) but mostly looks. My arms are not as toned as they used to, and neither are my abs. I really dont get why, except that i have maybe increased the difficuty a bit, and added another restday, but could it also have something to do with my lifestyle? like working harder therefore needing to eat more than i am atm? I really need to figure out what is causing my gains to disappear since i worked so hard for it

by Rebecca2853 via Bodybuilding.com Forums - Female Bodybuilding

Does it realy works??

I found this online method shorturl.at/blxIU and heard some feedback about it well, but I was wondering your opinion, you know? Is it really effective?

by gaudereto via Bodybuilding.com Forums - Female Bodybuilding

Suggest me some workout to lose my weight

Hello ladies I am new In this forum. I start my weight loss journey for over the years now, after 1 year of my journey I have been the same weight since the beginning of the year. Right now I am just focusing weightlifting and not doing any cardio or anything. My goal is to achieve a fatless stomach which seems to be heard so far.
Is there anything else do I need to follow? I am so confused about how many rips I should do or how much weight I should lift.
Hope I get my answer very soon.

by BetsyKinne via Bodybuilding.com Forums - Female Bodybuilding

lifting and hypertonic pelvic floor - leading to difficulty orgasming?

i know this might sound weird, and is essentially a Google self-diagnosis, but hear me out. i would really appreciate hearing from other women if they have had similar experiences.

I'm a an amateur and newbie (40yr old, squat 60kg dl 80kg, bench 35kg) and ive been training haphazardly over the past three years. But this September and October i got really into it and was at the gym 3-4 a week and seeing very nice progress. in the second month i noticed that i was finding it difficult to get aroused and even more difficult to achieve orgasm. and it felt that i was unable to really relax my pelvic floor. a bit of googling and i came across the idea of a hypertonic pelvic floor (i also do kegel exercises when I'm bored, probably a bit too much..) and some websites mentioned that lifting heavy could be connected with this. of course it can also be stress related, like some people carry the tension in their neck or shoulders, for others it is the pelvic floor. additionally this website *
connects this with orgasms.

i have now been on holiday and out of the gym for almost three weeks and i must say i have pretty much reverted back to normal 😁. i am off course relieved and happy about this.

i guess my question is if any of you ladies have had our have heard of similar experiences?

i understand the stress explanation could be the valid one, but the thing is i wasn't under any particular stress, although granted being on holiday is still less stressful than that.

but i am concerned if lifting was even part of the explanation. does that mean i was maybe doing something wrong in how i lift? or was progressing too quickly? I'm not sure how to proceed when i get back, as i really want to continue lifting - although not necessarily progress much more, but maintaining my current fitness level and body shape would be my aim.

looking forward to hearing your thoughts!

* i cannot post links, the website is pelvicpainrehab dot com and the title of the article is "come again? an orgasm guide"

by zmajcica via Bodybuilding.com Forums - Female Bodybuilding

High carb vs. low carb when cutting?

Hey, sorry if this question has already been asked but I'm new here.

I've been off track for a year and I'm about to start a 10-week diet on my own. I'm still quite inexperienced so i'm just really confused about how I should approach this- I'm trying to drop 4-5% bodyfat (I'm at around 21% currently) but I've lost a lot of muscle since I haven't trained for several months.
I'm not as much concerned about training as much as nutrition... from past experience, low carb-high protein would build up muscle for me really fast but would make me feel so lethargic, whereas high carb would make me have more energy but sooooo bloated. Like, my whole body would just puff up and I'd feel like crap.

Has anyone had similar experience? Is it even possible to drop that much in 10 weeks? Appreciate the help :)

by JaimeJW via Bodybuilding.com Forums - Female Bodybuilding

Help needed

Hi everyone! I have started my weightloss journey for over a year now, after years of being overweight and I have been the same weight since the beginning of the year (I am 114 pounds and my height is 5 foot 4).
Right now I am not doing cardio and I am just focussing more on weightlifting (3 to 4x a week) my goal would be to have a flatter stomach which seems to be the hardest thing so far and just get more toned overall. Is there any pre-made program I could follow?
I am so confused about how many reps I should do or how much weight I should lift.
I have a recent photo in the attached files.

Thanks in advance

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by mindfullp via Bodybuilding.com Forums - Female Bodybuilding

Suggestions of a good lifting program for my friend

My friend has been lifting for a couple of years but somewhat winging it sort of doing whatever she feels like that day but with some structure. She has two leg days where she leg presses as the main lift and squats the other day as the main lift. She then has an arm and back day, a chest and shoulder day, then runs one day. She tosses some abs in there from time to time.

She's 5'8, about 155lbs, and is usually a size 8, sometimes a ten and looks great.

She's actually gotten quite strong. She's squatted 275 for 2 reps getting very close to parallel (so very close!), and her favorite is the leg press which has reps over 900 for I think 5 reps now. She went with me not long ago and she dead lifted for the first time and pulled 185lbs for 3 reps. She can bench press 135lbs and overhead presses 30lbs dumbbells as workout weight.

Anyway....she's looking for a more structured workout routine. For an example, she's been seeing me doing 5/3/1 Boring But Big all year and wants something like that where she can just go do what's prescribed that day and be done with it without thought.

Suggestions on a lifting program?

by wevie via Bodybuilding.com Forums - Female Bodybuilding

Do I have a good base/potential for leg strength?

Hi I'm not sure why I chose this forum, because I have never been close to a gym, but I think that I've got strong legs for a girl who doesn' work out and think that I have good potential for lower body strength. But I beat my boyfriend in leg wrestling recently, and he works out. I know that I'm not muscular at all (you see, in non-trained women the muscles are hidden beneath a soft layer) but what would you say about my potential for muscles, or how strong I seem to be for a girl who never lifted weights?

I'm tall, so I'm thicker than I look. I'm almost 5'11 or 180 cm.

I will not remove my clothes but I think you can judge fairly anyway.

https ://anonfile.com/eeL8F394n8/pic1_jpg

https ://anonfile.com/3dL9F49fnc/pic2_jpg


Have a great day.



PS. Seems I have to break a rule to show the pictures, but since I'm not trolling I should be fine, I think :P

by Ivanavna via Bodybuilding.com Forums - Female Bodybuilding