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  1. #1
    Registered User Sara444's Avatar
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    Exclamation Too much volume/too much cardio?

    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.
    Last edited by Sara444; 12-19-2019 at 01:51 AM.
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  2. #2
    Want to be the BIGGEST! ProYeo's Avatar
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    Well... over 2 years you should definitely see growth if approaching things properly.

    Let's start with the basics tho, shall we? How much are you eating? You don't mention that at all. How many calories does your body need and do you account for your workouts and cardio in your intake?

    To keep things simple, you won't grow if you aren't in a caloric surplus. Have you determined your macro needs? Your body needs protein to develop muscle.

    Your body needs a specific amount of calories just to maintain. Then, you burn calories lifting, you'll need to account for that. Finally, cardio burns calories, if you are keeping with the cardio, you need to account for that.

    I don't want to underestimate your knowledge if you already know this stuff, but you didn't volunteer the info so it needed addressed. If you aren't familiar with these concepts, the stickies in the women's forums are a great place to start.

    I'm able to do huge workouts, some cardio, conditioning, etc. and put on size because I eat for it. So before worrying about too much volume or too much cardio, it's best to make sure the basics are in order!
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    Emotional inTelligence etet1919's Avatar
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    A couple of things, in addition to the sound advice from ProYeo:

    1) How heavy are you lifting relative to your bodyweight? It can make a big difference, depending on your genetics.

    2) If tend to have a naturally flatter shape, it will be much more difficult to add roundness/fullness to this area. Just a heads up.

    3) If you were doing too much volume with overall lifting, plus cardio, you'd know it. Your body would give you easily readable signs and reactions... you'd HAVE to slow down or back off temporarily. Don't worry though, I'm guessing you're energy levels are pretty good at 24 years!! Effective volume and cardio, tailored to your needs, are not something to be anxious about!

    4) What kind of weight training program(s) have you been running? Entire body weight training...
    Do you practice BB back squats (below parallel) and RDLs??
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  4. #4
    Registered User Sara444's Avatar
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    Originally Posted by ProYeo View Post
    Well... over 2 years you should definitely see growth if approaching things properly.

    Let's start with the basics tho, shall we? How much are you eating? You don't mention that at all. How many calories does your body need and do you account for your workouts and cardio in your intake?

    To keep things simple, you won't grow if you aren't in a caloric surplus. Have you determined your macro needs? Your body needs protein to develop muscle.

    Your body needs a specific amount of calories just to maintain. Then, you burn calories lifting, you'll need to account for that. Finally, cardio burns calories, if you are keeping with the cardio, you need to account for that.

    I don't want to underestimate your knowledge if you already know this stuff, but you didn't volunteer the info so it needed addressed. If you aren't familiar with these concepts, the stickies in the women's forums are a great place to start.

    I'm able to do huge workouts, some cardio, conditioning, etc. and put on size because I eat for it. So before worrying about too much volume or too much cardio, it's best to make sure the basics are in order!
    Yeah I totally forgot that. I wasn't very clear. I do have muscle and it is visible that I work out. But I am just not seeing much growth anymore, especially in my glutes. I am eating about 2500 calories maybe slightly more (I track only loosely).
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  5. #5
    Registered User Sara444's Avatar
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    Originally Posted by etet1919 View Post
    A couple of things, in addition to the sound advice from ProYeo:

    1) How heavy are you lifting relative to your bodyweight? It can make a big difference, depending on your genetics.

    2) If tend to have a naturally flatter shape, it will be much more difficult to add roundness/fullness to this area. Just a heads up.

    3) If you were doing too much volume with overall lifting, plus cardio, you'd know it. Your body would give you easily readable signs and reactions... you'd HAVE to slow down or back off temporarily. Don't worry though, I'm guessing you're energy levels are pretty good at 24 years!! Effective volume and cardio, tailored to your needs, are not something to be anxious about!

    4) What kind of weight training program(s) have you been running? Entire body weight training...
    Do you practice BB back squats (below parallel) and RDLs??
    Well I am progresively overloading. At 52kg I am hipthrusting 90kg and deadlifting 65kg. It is not really heavy but I am progresively overloading. I dont really squat since I have an annoying glute imbalance that I am working on before I start squating again.
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    Originally Posted by Sara444 View Post
    I do have muscle and it is visible that I work out. But I am just not seeing much growth anymore, especially in my glutes. I am eating about 2500 calories maybe slightly more (I track only loosely).
    Originally Posted by Sara444 View Post
    Well I am progresively overloading. At 52kg I am hipthrusting 90kg and deadlifting 65kg. It is not really heavy but I am progresively overloading. I dont really squat since I have an annoying glute imbalance that I am working on before I start squating again.
    I wouldn't worry too much about your 10-20 mins of cardio before/after each workout or your walking/biking if it's not affecting your energy levels. Your leg day isn't low volume, but it isn't a ridiculous amount of volume. Note that it doesn't look to me like a PPL - it looks more like a Legs/Pull/Abs/Leg/Push.

    Are you gaining any weight during your bulk? If not, you'll need to eat more if you expect to see growth given your level of activity.

    As etet suggested, your "glute imbalance" and lack of glute growth may simply be a case of flat butt. Some women don't have to do a single glute exercise yet have a round, full shape even though it's not muscle. A lot of it is just genetics and outward appearance, not an indication of muscle. That being said, it doesn't hurt to keep working at it - but you should be aware of limitations in trying to change the shape of your butt. There are workout programs out there geared towards women looking to improve the shape of their lower body.
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