Lean and defined

  • chuckles

    Posts: 19

    Mar 13, 2007 4:16 PM GMT
    So I was reading the post about steriods earlier, and it seems like alot of you have some good advice about working out and gaining weight. Here's my problem: I'm a professional dancer. I dance about 40 hours a week. Pair that with a high metabolism and it's hard for me to gain weight. I eat alot, and make sure it's good healthy food. I drink tons of water during the day. I'm happy with my body and realise I'm never gonna be huge. I would like to gain maybe 10-15lbs of muscle, and focus it mostly on my upper body. I get enough of a leg workout from dancing. There is also alot of upper body work for male dancers having to throw and lift the girls, but let's face it...the heaviest girl is probably only 115lbs.

    So if anyone can give me some advice about putting on some muscle when I'm constantly active and doing cardio based work that would be great. I did have a trainer who was great but he has since moved away, so I've been trying to keep up with it by myself which, honestly, it can be hard since I'm exhausted when I get home from work. Any advice would be greatly appreciated.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 14, 2007 5:33 PM GMT
    Dancers have the best bodies of ANYONE. That's a difficult sport. If I were you, I would be proud of what you have already developed.
    You work out enough just by dancing. I would spend your free time socializing and having fun, not stuck in the gym.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 16, 2007 3:30 PM GMT
    Hey there.... it's funny how we all want what we don't have. The lean guys want more mass, the massive guys want to be more cut.... I guess wanting to get to where you aren't is what keeps us all going to the gym.

    Building good quality muscle mass is a challenge for anyone and probably more so for someone who dances as much as you do. Because you are so active your body is using most of the resources you give it to perform repair and maintenance from the work it is already doing. Additionally the body likes to adapt to it's conditions, your body has tuned itself to what it considers it's ideal for what you are asking of it.

    That said, here are a couple of thoughts...
    - look at your caloric intake in term of quantity and type. To build new muscle your body will need more than it's currently using to just keep up. Secondly, those calories need to be represented by a fairly high proportion of protein, about a gram per pound of body weight.

    -That body adapting thing? Well it works exactly the same for muscle. If you want to add 10 lbs of muscle (a big task by the way) you need to convince your body that it needs 10 pounds of muscle. You already get tons of repetition and cardio, what you need now is to tax your body's strength. You need to start lifting HEAVY. Concentrate of form and basic movements using heavy weights. You can drop your reps down significantly as well aiming for 3-8 reps per set. Pyramiding is a technique whereby you do a series of 5 sets of a given exercise and raise the weight progressively for the first three set and back down in the last two. As the weight goes up, down go the reps. This is a very useful technique to use for getting used to increasing the weights you use and testing your limits.

    -Lastly... how much rest are you getting? Even at 25, you can waste all your time and money if you don't give your body adequate rest time. I suggest given your dance schedule that you give the weights no more than 45-60 minutes twice a week. Using heavy weights and good form will make it count and your body will react and begin to adapt. Otherwise you need atleast 8 hours of sleep to regenerate properly... and the hours of sleep you score before midnight are the best for their recuperative qualities.

    In closing (boy I'm chatty today...) remember that you're body will naturally thicken up as you get older... I was much less bulky through my earlier twenties and really hit my stride in my thirties in terms of what I wanted to look like....And, adding 10 pounds of quality muscle mass will likely take over a year... so be patient.

    Cheers
  • FuerteC

    Posts: 588

    Aug 10, 2014 10:25 PM GMT
    chuckles saidSo I was reading the post about steriods earlier, and it seems like alot of you have some good advice about working out and gaining weight. Here's my problem: I'm a professional dancer. I dance about 40 hours a week. Pair that with a high metabolism and it's hard for me to gain weight. I eat alot, and make sure it's good healthy food. I drink tons of water during the day. I'm happy with my body and realise I'm never gonna be huge. I would like to gain maybe 10-15lbs of muscle, and focus it mostly on my upper body. I get enough of a leg workout from dancing. There is also alot of upper body work for male dancers having to throw and lift the girls, but let's face it...the heaviest girl is probably only 115lbs.

    So if anyone can give me some advice about putting on some muscle when I'm constantly active and doing cardio based work that would be great. I did have a trainer who was great but he has since moved away, so I've been trying to keep up with it by myself which, honestly, it can be hard since I'm exhausted when I get home from work. Any advice would be greatly appreciated.


    I think you have a great body.
  • Paperless_Pen

    Posts: 573

    Aug 12, 2014 12:16 AM GMT
    Changed a lot over time