I have been trying to bulk for a few months now but I think that I am definetly not gaining enough. As all stereotipical girls I am most concerned with my glute growth haha. I am wondering if I am doing to much volume or too much cardio? Or is it maybe neither and I am just expecting too much growth. I have been going to thr gym for 6 years but I would say that last 2 have been actually structured. So my split is push pull legs and a week of workouts would be something like that: (I wont write out exercises for push and pull day since i know that i am not overtraing in that department)
legs (4x10 lunges on smithmachine (heavy weight), hipthrusts 4x10 (as heavy as i can), glute bridges 4x10 (as heavy as i can), legpress with one leg 3x10 (heavy weight), then i do like a pump exercise such as back extension that focuses on glutes 4x15 (i use like a moderate weight nothing extremly heavy) and last exercises is abduction usually on a machine 4x12 + 10min on a treadmil before i start the workout
pull +20min on a tredmill after
abs + 20min on a treadmil after
legs (4x8 deadlifts (as heawy as i can), hipthrusts 4x10 (as heavy as i can), one leg deadlifts (heavy), one leg hipthrusts with a dumbell 3x12 (it is hard but the weight is not high), 4x10 goodmornings (heavy) and again a pump exercise such as reverse frog pumps on a smithmachine 4x12 (i use a moderate weight again) + 10min on a treadmil before i start the workout
rest day (usually still go to the gym for 20min cardio and calfs)
push day +10min HIIT session
and then the cycle repeats
I also take a 1 hour walk every day (i am a student so i sit a lot), and walk or ride a bike everywhere i can. I am wondering if that is a bit too much volume for the legs or too much cardio. I am worried since I am seeing everywhere that too much volume and too much cardio is bad. But I am not sure what too much volume and cardio would be. I have to mention also that i am a 24 year old female.
legs (4x10 lunges on smithmachine (heavy weight), hipthrusts 4x10 (as heavy as i can), glute bridges 4x10 (as heavy as i can), legpress with one leg 3x10 (heavy weight), then i do like a pump exercise such as back extension that focuses on glutes 4x15 (i use like a moderate weight nothing extremly heavy) and last exercises is abduction usually on a machine 4x12 + 10min on a treadmil before i start the workout
pull +20min on a tredmill after
abs + 20min on a treadmil after
legs (4x8 deadlifts (as heawy as i can), hipthrusts 4x10 (as heavy as i can), one leg deadlifts (heavy), one leg hipthrusts with a dumbell 3x12 (it is hard but the weight is not high), 4x10 goodmornings (heavy) and again a pump exercise such as reverse frog pumps on a smithmachine 4x12 (i use a moderate weight again) + 10min on a treadmil before i start the workout
rest day (usually still go to the gym for 20min cardio and calfs)
push day +10min HIIT session
and then the cycle repeats
I also take a 1 hour walk every day (i am a student so i sit a lot), and walk or ride a bike everywhere i can. I am wondering if that is a bit too much volume for the legs or too much cardio. I am worried since I am seeing everywhere that too much volume and too much cardio is bad. But I am not sure what too much volume and cardio would be. I have to mention also that i am a 24 year old female.
by Sara444 via Bodybuilding.com Forums - Female Bodybuilding