[Alla]

Tana, I have a feeling we never are where we want to be :-). We always want to be better. Once we achieve the goal we set a new one. 2 years ago I wanted to be where I am now. Now I want more ha ha ha.

[Alla]

Thank you guys! Great points! Sounds like I have a lot of work to do :-). Tana, great progress by the way!

[Alla]

Hi Nicole,

I’m a new member and loving your website. Thank you!

Question for you. I have a hard time putting on muscle mass. I was wondering if you can recommend a good training program to follow for lifting 4-5x/week for someone like me. Is it better to do lower reps or higher reps? Will I benefit more in doing upper/lower split days or working one body part per session? Should I keep shorter sessions or longer sessions? I read so much and still having a hard time understanding what’s best for me as a hard gainer.

[Alla]

Celena, ART is active release technique that is used to treat problems involving muscles, nerves, tendons. I started going to a therapist who specializes in ART. So far I like it. I have knee ussues due to muscle inbalance. It’s worth trying.

[Alla]

No I don’t mind sharing since I obviously need help :-).

Height: 5’1
Weight: 112 lbs
My current macros are: 80c/120p/45F but I don’t follow it to the t.

I weight train 4x/week, run no more than 2-3 miles a week, hiking once a week about 10-12 miles and do short HIIT once a week.

[Alla]

Hi Nicole,

I’m a hard gainer. It takes me forever to build muscles especially in my legs. It’s so frustrating. Could you please give some tips on training and nutrition for someone like me.

Thank you!

[Author]

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