Originally Posted by stacygee:
Perhaps try 3 sets of 15 reps?

I don't believe in this "newbie" gain. I think you can build stronger and more muscles now. You and I have had similar weight loss and I continue to build muscle- but I work with a trainer 3X a week.

This isn't a matter of my opinion vs your opinion or what you believe. This is a fact. I grant it is possible that you are the one genetic exception but the likelyhood is very strong that if you're still making progress it is because your newbie gains have not yet expired. If you read my post I said the time will vary depending on genetics and fat level. That doesn't mean you have superior genetics it could be that her genetics are superior and niafabo makes adapations quicker is 2x as strong as you. It could be your genetics are superior and you will make gains in a deficit for a year straight! Make no mistake at some point you will be unable to make gains in a caloric deficit just like everyone else who has used up their newbie gains no matter what your beliefs are.

Note: It is possible to get stronger after newbie gains have expired because nerological adapatations will continue but progress will be exceedingly slow.

Originally Posted by niafabo:
yeah i figured that was the problem. don't know if reaching that point is a good thing or a bad thing though. do you think it would be best to just maintain it now and then try to get a little under goal and then focus on building the muscle up? or should i try to mix it up like do one month strength training eating a little over maintance and then one month weight loss focusing on cardio back and forth until i reach goal?

There are a lot of ways to attack this. I think it's cool that you want to build bigger muscles. :D I would first try to squeeze out a few more newbie gains. Lower your reps down to 8-10 and do two sets per body part 3 x a week. The progression on weights will be weekly and reps every workout. Workout 1 do 8 reps. Workout 2 9 reps. Workout 3 10 reps. Next week increase weight 5 lbs or the smallest amount you can. You can probably squeeze a little more out in a deficit.

After that you decide if you want to cycle calories which would result in a slower recomp effect or diet down to your goal weight then "bulk" up which tends to ultimately be faster but results in greater bodyweight flucuations. You'll also have to experiement with what type of routine gives you the best results. For example I have long limbs so for compound exercises I need to keep the rep count at 8 or below for the best results or invariably one of the muscle groups gives out prematurely.

You can also lift for more pure strength vs muscle size. 5 3 1 is a popular program for this.

You can also lift for more function vs strength/muscles. NROL4W is popular for this.

Originally Posted by JohnP:
There are a lot of ways to attack this. I think it's cool that you want to build bigger muscles. :D I would first try to squeeze out a few more newbie gains. Lower your reps down to 8-10 and do two sets per body part 3 x a week. The progression on weights will be weekly and reps every workout. Workout 1 do 8 reps. Workout 2 9 reps. Workout 3 10 reps. Next week increase weight 5 lbs or the smallest amount you can. You can probably squeeze a little more out in a deficit.

After that you decide if you want to cycle calories which would result in a slower recomp effect or diet down to your goal weight then "bulk" up which tends to ultimately be faster but results in greater bodyweight flucuations. You'll also have to experiement with what type of routine gives you the best results. For example I have long limbs so for compound exercises I need to keep the rep count at 8 or below for the best results or invariably one of the muscle groups gives out prematurely.

You can also lift for more pure strength vs muscle size. 5 3 1 is a popular program for this.

You can also lift for more function vs strength/muscles. NROL4W is popular for this.

oh wow lots of good in there. i guess i'll wait until i get down to goal since that's faster but try the progressive reps you were talking about. gonna order a book on 5 3 1 right now. :)

Originally Posted by niafabo:
oh wow lots of good in there. i guess i'll wait until i get down to goal since that's faster but try the progressive reps you were talking about. gonna order a book on 5 3 1 right now. :)

There is only one book on 5 3 1. There is also a ton of information out there to assist you with that kind of program.

You will have to invest a lot of time and effort in learning how to do lifts correctly since I assume you're using machines now. I would suggest you save yourself a lot of hassle and find a personal trainer who can teach you how to do the dumbell lifts correctly. Probably within a month you will have them down cold. The hard part will be finding a trainer that knows how to perform squat and deadlift correctly. All trainers will say they do and they probably think they actually do but from my experience a good number don't.

Originally Posted by JohnP:
There is only one book on 5 3 1. There is also a ton of information out there to assist you with that kind of program.

You will have to invest a lot of time and effort in learning how to do lifts correctly since I assume you're using machines now. I would suggest you save yourself a lot of hassle and find a personal trainer who can teach you how to do the dumbell lifts correctly. Probably within a month you will have them down cold. The hard part will be finding a trainer that knows how to perform squat and deadlift correctly. All trainers will say they do and they probably think they actually do but from my experience a good number don't.

I don't use machines because 1. i always feel like using them ends up screwing up my form and 2. i don't have access to the gym. i used jackie warner videos to learn how to do my form and i looked up different types of moves i could do. that's why i'm lifting 10-15lbs right now those are the heighest weights i own. unfortunately there is just no way i can afford a personal trainer i only make $1,000 a month. i wish!