Wanna be big and strong

[dalila]

Ok I???ve been here for a couple of weeks, I think I am now comfortable enough to handle a critique

I am 5???5???, 121 lbs, BF 19.5%:

chest 32 ( 35.4),

waist 25.5,

hips 37,

around biceps when relaxed 10.8 ( not much difference when it???s flexed )

around thigh 21.6,

around knee 15.



My goal is to pump up my scrawny arms, without building much mass on my legs ??? I used to do gymnastics in school, and have these big thighs compared to the rest of me, and worst of all I have this overhang quad muscle right above my knee that makes my knees look huge. ( I am thinking my quads are too developed for the rest of the leg muscles, if that???s possible?)



Two questions : how do I go about getting some mass on my arms, and the other is a silly one ??? can I reduce the existing size of the quad muscle, or at least straighten it ( right now it makes me look like I have bow legs ;-).


This is my training routine



Mon ??? back, chest, shoulders, abs followed by high intensity step class 60min (give or take 10min)

Tue ??? legs/bis/tris

Wednesday ??? off ( or 30 min swimming)

Thur ??? Repeat Mon

Friday ??? off

Saturday ??? Repeat of Tue, HIIT 40 min

Sunday ??? Swimming ( leisurely)



Back ??? Assisted NG pull up 3X10 ( 30lbs assisted weight)

Seated pulley back row, 3X10, 50lbs

Bent over DB lateral rises ( I know they target lateral delts as well) 3X10, 12lbs



Chest ??? WG bench presses ??? 3X10, 60lbs

Cable chest flyes - 3X12, 50lbs

NG EZ bar pull-overs ( forgot the weight J





Shoulders ??? Lateral Rises 3X12 12lbs

DB presses 3X12 15lbs

Cable front rises 3X12 30lbs



Bis ??? Cable curls 3X12 35lbs

Concentrated seated EZ bar curl 3X12 ( total weight about 18lbs)



Tris ??? NG EZ bar extensions 3X10, 15lbs

Cable extensions 3X10, 30lbs



Legs/glutes ??? Leg presses ??? 3X12 80lbs

Smith stationary lunges 3X12 55lbs

Leg extensions 3X12 35lbs

Step ups 3X12 60lbs.



I know I am pretty weak, but hope that will change???



My diet is pretty good, I am a big time control freak so I eat what I tell myself to eat . I think I average about 1800-2200 kcal a day, probably in the region of P30/C40/F30??? maybe too much fat, even if it???s almost all healthy fat? ( olive oil, PB, avocados..etc.)?



Thanks in advance for any input!
Dal.

 

[Jenny]

Hey Dalila
Women tend to have bigger quads in proportion to the hams. I would suggest you work hams some more to get them more in proportion and to take some pressure off your knees. To decrease the mass in the quads, well, it's a hard thing to do. I would ask Jodi, since she worked hard on bringing her quads down before deciding to bring them up again. I would suggest high rep work, but she might have a different opinion.
Have you considered doing a 4 day split such as:
- Back/bis
- Chest/tris
- Legs
- Shoulders/abs
This is better for muscle building than doing a 2 day split as you're doing now. Try to go heavy for 6-9 reps
I think the diet seems to be a good idea, 30% fat is not too much in my opinion Make sure you get plenty of good EFA's in (fish oil or flax).

Good luck

 

[SquatBenchDead]

if you want to get strong as well, you should use 5x5 on compound exercises.

This has worked well for many of my clients. 5x5 for all exercises you want to get stronger, and add 3x15reps on all the musclegroups you want bigger. Mke sure you do the 3x15reps at the end of your workout.

 

[DimebagDarrell]

going with what SBD said, drop your number of repetitions. to build muscle you should be lifting enough weight such that 8 reps is the maximum you can do.

 

[myCATpowerlifts]

yea, 2 day split to a 3-4 day split is good
I dont understand why peole want to decrease the amount of muscle you have thats silly....

Water retention, and excess fat is the problem, not to much muscle

 

[dalila]

Thanks everyone!

Jenny I like your suggestion of doing 4 days split... I reckon the reason I haven't been getting strong lately is partially because I train so many body parts in one da, so I usually poop out very fast. Hopefully Jodi will drop in at some point too .

SBD, let me see if I got you right... 5X5 on all compound exercises and additional 3X15 for the muscles I wanna get bigger ( I assume isolation exercises?)

DBD, yeah I felt like I was doing too many reps, but I go to this really pretty gym ( people don't laugh it's really pretty! ) it's women-only gym, all done up in red, pink and gold... it's the best equipped gym in town, but women go there just to get slim, no one really cares about muscles, so my trainer ( no matter how many times I tell her my goals are different) puts me on the same stupid program... well decided to take matters in my own hands for a while and see how it goes...will cut down the reps.

MCP, I have no problem with muscles, I just wish my legs looked more proportionate ( i.e. hams to my quads; and legs to my upper part).

 

[CowPimp]

I would say that part of the reason for your quads being out of proportion is because you do all quad targeted leg lifts. Replace two of those lifts with hamstring oriented lifts. Try Romanian deadlifts, straight-legged deadlifts, good mornings, hyper-extensions, or legs curls. You also might want to throw in a few calf exercises. Your quads might look less "oversized" if you have larger calves.

You should post a picture of your entire physique. I have a feeling you are being overly critical. Not to be sexist, but a lot of women are overly critical of their bodies. You sound like you have a nice body based on those measurements.

 

[dalila]

hey cowpimp, do I call you a cow or a pimp LOL.. don't mind me, I am in silly mood today!

I never stop to think about my exercises ( like I said, the gym instructor does the program for me, well at least she did till now), I just do them. But you've made me think, and you are right.. the way I do leg presses it defintiely hits my glutes more than anything else, and step-ups I do feel in my hams, but by the end of the owrkout, only my quads get knackered! Thanks man!

Will post pics when I have some decent ones, and no trust me I am not overcritical.... don't get me wrong, it's not a a bad body, I just think that, if there are areas for improvement, and I can do something about it, why not, right?

 

[SquatBenchDead]

You can do the 3x15reps with compound and isolation exercises.

 

[DimebagDarrell]

don't get me wrong, it's not a a bad body, I just think that, if there are areas for improvement, and I can do something about it, why not, right?

exactly! my parents don't understand my want to eat 3500 calories a day and gain weight, but its goal-setting, and im no longer the smallest kid on the block like i used to be im proud of my accomplishments, and i feel great physically. i would venture to guess that by far the greater majority of people on this board are happy with their bodies but still want to improve.

 

[dalila]

DBD good on ya! I totally get you, my BF can't understand why I am so , to quote him " tough on myself" ( meaning daily exercise and clean diet), " when I already have a nice slim body"! Followed by " I'd understand if you wanted to compete..." Well he usually then relents when I finish up with " it makes me happy"! Dang let anyone argue with that!

 

[DimebagDarrell]

just dont get like my ex..... 5'4" and 103 pounds, freaking out when she hit 105. two days later shes back down to 103. that's TOO much

she always told me though that i didnt need to work out, but she was always happy when she hadnt seen me for a month and a half and my arms and chest were bigger

 

[dalila]

DBD thats women for you!! You never know what they think, no matter what they say! Ok Kidding here ( before girls tell me off big time! I happen to think it's cool tho, makes us more "mysterious" And no freaking here if the scales show more, I freak when my body fat measuring gadget shows my birthday instead of bf %!

 

[DimebagDarrell]

heh, imagine if mine showed MY birthday! yikes!

 

[CowPimp]

hey cowpimp, do I call you a cow or a pimp LOL.. don't mind me, I am in silly mood today!

You can call me Sally Sue if it makes you happy.

I never stop to think about my exercises ( like I said, the gym instructor does the program for me, well at least she did till now), I just do them. But you've made me think, and you are right.. the way I do leg presses it defintiely hits my glutes more than anything else, and step-ups I do feel in my hams, but by the end of the owrkout, only my quads get knackered! Thanks man!

Glad to help. I hope my advice makes a difference.

Will post pics when I have some decent ones, and no trust me I am not overcritical.... don't get me wrong, it's not a a bad body, I just think that, if there are areas for improvement, and I can do something about it, why not, right?

I understand, certainly. I am always looking to improve my physique as well. I just wanted to make sure this wasn't a self-esteem issue. Good luck. Give us an update on your progress. I anxiously await your pictures, hehe.