T Nation

Building Mass

Hey I need help. I am a 47 year old woman who has been an athlete all her life and I have recently decided to start training for a body building competition, I am giving myself 12 months. I have a good set of legs and a good back, I need to build size on my chest, arms and shoulders, actually overall mass would be good, can anyone out there make some recomendations, please.

[quote]ljblades wrote:
Hey I need help. I am a 47 year old woman who has been an athlete all her life and I have recently decided to start training for a body building competition, I am giving myself 12 months. I have a good set of legs and a good back, I need to build size on my chest, arms and shoulders, actually overall mass would be good, can anyone out there make some recomendations, please.[/quote]

In bodybuilding terms, 12 months is not a lot of time. What are you doing now? Pics would help.

I will try to get some pics posted, I have a good foundation already seeing as I have been lifitng for power and strength since I was a teenager, I was an ice hockey player in College and through out my adult life as well. So squating, deadlifting, etc is not new. I have some good people helping me at the gym where I train and they all tell me the more help you can get the better.
I will also post my log once I post pictures.

I will try to get some pics posted, I have a good foundation already seeing as I have been lifitng for power and strength since I was a teenager, I was an ice hockey player in College and through out my adult life as well. So squating, deadlifting, etc is not new. I have some good people helping me at the gym where I train and they all tell me the more help you can get the better.
I will also post my log once I post pictures.

eat more.

work the parts you want to grow.

eat more.

sleep more.

eat more.

if you don’t want shit answers come to the table prepared with information people would need to help you.

how the fuck are any of us supposed to give you a decent answer?

have you read the articles on this site? the editors picks about building chests and shoulders? have you tried them? what did you think when you tried them?

do you REALLY expect to get decent information about something as subjective and aesthetic as bodybuilding without pictures, measurements, training frequency, weights used, diet, and supplements?

we dont give a shit what you did as a teenager. you’re forty seven. there are some pretty fucking strong, and hott, women here in that age group and im not surprised that none of them have chimed in yet.

^^^^

those people are a bit more suited to your level of preparation and organization.

ljblades - most of the women who frequent this board train for strength rather than size. There are one or two who have competed in figure, but as the lovely Ms Bear, suggests, most of the competition girls hang out over on Figure Athlete.

I’d suggest photos, as well as information such as what you eat, how you train, what are you fastest and slowest growing bodyparts, what other demands your life has one you (kids? Stressy job?) and whether you’re hitting menopause yet. All those things will affect how easily you will gain muscle and therefore, how you should train.

But you have an interest in body building, not figure, correct?

blades: lift heavy and eat like all the time.

Creatine. Serious protein. Stay in max hypertrophy rep range.

Yep, the Bear bites. Stay back.

[quote]mom-in-MD wrote:
But you have an interest in body building, not figure, correct? [/quote]

Bodybuilding was my impression. As such, this may not be the best place for the question.

BB principles are largely the same for men and women (with some variations to accomodate for gender related aesthetics…ex. massive traps). Their is a BB forum that you can post in but the wang to intelligent life ratio isn’t the best sometimes so be prepared for that.

To the OP, do a search for Cephalic_Carnage…he knows his shit about programming and getting bigger. Or, feel free to PM me.

It is body building that I am interested in, It is a drag that I asked for help and got some women giving me shit. I am trying to get organized and get pictures posted and logs I guess i should not have posted anything until I had all that ready to post as well. Thanks for the help, and the no help. I will get it elsewhere.

I hope you don’t go…I’d certainly be interested in following your progress! I’ve been teetering with the idea of doing a bb’ing comp one day myself! :slight_smile:

I’d be glad to help if I knew something about body building. But I don’t. I can tell you that Louisiana is home to two of the best collegiate competitive powerlifting teams in the country. Don’t know how much crossover there is in training between powerlifting and body building, though.

[quote]kpsnap wrote:
I’d be glad to help if I knew something about body building. But I don’t. I can tell you that Louisiana is home to two of the best collegiate competitive powerlifting teams in the country. Don’t know how much crossover there is in training between powerlifting and body building, though.[/quote]

There is quite a bit of crossover actually. But they are separate disciplines with separate end objectives.

And, hence, why I’m not offering advice.

[quote]ljblades wrote:
It is body building that I am interested in, It is a drag that I asked for help and got some women giving me shit. I am trying to get organized and get pictures posted and logs I guess i should not have posted anything until I had all that ready to post as well. Thanks for the help, and the no help. I will get it elsewhere.[/quote]

Once you are organized, put the details in this thread. In my opinion, you don’t need to be a powerlifter to be a Powerful Woman…just strong, confident, focused and willing to tell people to go fuck themselves if necessary (politely or otherwise). The thread becomes home base to track progress and you can search or ask questions in other areas of the site if necessary.

[quote]giterdone wrote:
Once you are organized, put the details in this thread. In my opinion, you don’t need to be a powerlifter to be a Powerful Woman…just strong, confident, focused and willing to tell people to go fuck themselves if necessary (politely or otherwise).[/quote]

x2

[quote]CBear84 wrote:
eat more.

work the parts you want to grow.

eat more.

sleep more.

eat more. [/quote]

fuck yeah, great advice!!

I’ve never competed blade: no advice to offer in terms of details. I’m sure others around here have.

Ok, still no pics but this is my eating and training for yesterday. Also I am 5’4", weighing 144lbs, I am about to do my body fat today at the gym. Like I said before I have been an ice hockey player all my life, just finished competing at Nationals, I am 47 and compete against women half my age and yes my ass is just as good as the youngsters. I am done with hockey, it is just too hard on my back. I now want to do a body building competition, something I have always been interested in but it did not fit in with my ice hockey training.

I can still lift heavy, just not crazy heavy. My lagging body parts are my chest and shoulders, I was told to train them twice a week. I am also incorporating FST-7 for lagging body parts and my shoulders are coming in nicely, chest though has been tough. My one rep max for squats is 255lbs and deads is 275lbs. I can’t really bench more than 100lbs, never was really big on benching. So until I can load pics this is what I have. So have at it.

1cup Oatmeal, with 2%milk

52g protein shake with water

3 eggs scrambled, whole wheat bagel with pb

2 chicken breasts on a sub bun

52g protein shake
   
piece of tilapia, sweet potato
   
half cup of low fat cottage cheese, kiwi

52g protein shake

Back and triceps day

4x12 pullups with spotter
4x12 deadlifts, 1@135lbs, 2@155lbs, 3@175lbs, 4@185lbs
4x12 bent over rows, 4@95lbs
4x12 pulldowns, 70lbs,80lbs, 90lbs, 100lbs
4x12 1 armed rows, 1@50, 2,3,4 @55
4x12 face pulls, 1@70, 2@80, 3@90, 4@100

Triceps
Skull crushers
4x12 35lbs
rope pulldowns
4x12, 1@35, 2@40, 3&4@45
Dips off a bench feet on stability ball
4x12
pushups with one arm on a ball
No cardio.

I am taking creatine and Surge workout powder, also spike before I train, tons and tons of water.
Does anyone know the affects of the Anaconda on women?