Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Lift weights consistently. Heavy weights. That’s hiw you build muscle regardless of size. Heavy weights means more than they use in OT or other HIIT type classes.

How heavy would I need to start with and is there any supplement that you recommend to build muscle faster?

How heavy really depends on the person. Squating 50 lbs is a decent place to start. You should be able to deadlift more. Shoulder press -20lbs per arm would be fairly heavy. Chest press 40-50 lbs. Again, it varies HIGHLY by person but those are decently heavy for me at 5'2". I'm 26% body fat (90 lbs of muscle mass) which I'm thrilled with since I'm 51.

I don't take any supplements and also don't track my calories or protein. I go by muscle definition. I also don't weigh myself.

Heavy shouldn't be based on a number/weight as it varies for everyone. Heavy means that for bigger lifts (squat, deadlift, bench press) you can only do 4-6 reps with the weight you are using. If you can do 8 reps the weight is too light. if you can do 6 reps then increase the weigh until you can only do 4. Once you can do 6 at that weight increase again an so on.

most women do not lift heavy enough.

Anonymous wrote:

Anonymous wrote:Lift weights consistently. Heavy weights. That’s hiw you build muscle regardless of size. Heavy weights means more than they use in OT or other HIIT type classes.

How heavy would I need to start with and is there any supplement that you recommend to build muscle faster?

How heavy really depends on the person. Squating 50 lbs is a decent place to start. You should be able to deadlift more. Shoulder press -20lbs per arm would be fairly heavy. Chest press 40-50 lbs. Again, it varies HIGHLY by person but those are decently heavy for me at 5'2". I'm 26% body fat (90 lbs of muscle mass) which I'm thrilled with since I'm 51.

I don't take any supplements and also don't track my calories or protein. I go by muscle definition. I also don't weigh myself.

Anonymous wrote:

Anonymous wrote:Deadlifts. Romanian deadlifts. Pullups. Bench or dumbbell press. Squats. Shoulder press.

Don't be afraid of the hard and heavy stuff girl. Combine with sufficient protein. Also mix in cardio at least 3x per week.

You will see very rapid strength gains in as little as a month. You will see results in 6 months.

My results. Do you just mean muscle? Is there anything I could take that could build muscle faster? How heavy should I start with? I heard that cardio shouldn't be done while weightlifting because most of the focus should be on the weightlifting then losing weight

By results I mean you'll start to see definition with consistent heavy weight lifting and cardio. No, it is 100000% a myth they you shouldn't mix cardio and weight lifting. I mean look how insanely shredded NFL players are. They lift heavy weights and do huge quantities of cardio conditioning for many positions.

I can't tell you how heavy to start with, that depends on the individual. For some people bench pressing 315 lbs is he at while for other benching 50 lbs is hard. Lifting heavy means you can do about 5-8 reps with good form. Lift heavy 5 days per week. 4 sets or so of any compound lifts will get you strong fast.