What is the Best Way for Women to Build Muscle?
While most women enrol in a fitness programme to lose a bit of weight and develop a more toned appearance, a growing number are intent on building some more noticeable muscle. One might say that these ladies are bucking the trend by attempting to gain weight rather than to lose it. Whichever may be the preferred goal, the route to its achievement will involve some adjustment to the intake and expenditure of calories.
To save time and ensure uniform gains, a full-body workout is by far the best choice. This means sticking, as far as possible, to those exercises that require the simultaneous use of multiple muscle groups and joints. Because this serves to break down markedly more muscle fibres at one time than when targeting the various groups separately, there will be correspondingly more repair and growth during the subsequent recovery periods.
Once you are able to perform 10 reps with ease for a given load, it will be far more effective to increase the load, rather than simply performing more reps with the lighter weights. On the other hand, for those exercises that don’t need weights, such as squats, sit-ups, pull-ups, and lunges, the only way to gain more from them is, of course, to keep increasing the reps. Also, if you can do so without loss of form, just upping the pace of your reps to, perhaps 2-second intervals, can also work well.
Don’t forget the cardio. Just as muscles need protein, they also need oxygen, so improved cardiac and respiratory function is essential. Keep it low-impact, and end your week with a day of cardio following three of strength training. Top up with carbs at breakfast and again after your workout; you’re going to burn lots of calories. Finally, it is also vital to keep well-hydrated and remember that the most growth occurs during sleep – so get plenty!