We noticed most muscle building articles are aimed at the men so we decided to write something for the ladies as well 😉
Not all ladies are seeking to lose weight—some genuinely wish to add some weight. Although not just any kind of weight, what they are trying to say is, they want to gain lean muscle mass. And merely just like weight loss, weight gain comes down to caloric intake versus output that is caloric. There are more factors which will help you put on muscle in the healthiest and most efficient way.
If you are at the gym working out, you are wearing down parts of your muscles (i.e. putting stress and they need to recover and grow via diet, sleep, and hydration); out from the gym. Here is your plan that will help you grow lean muscles as a female.
1. Do More Strength Workouts. This could be compound muscle movements. To place it differently, do moves that utilize multiple muscles and multiple joints at precisely the same time. These are to break down more muscle fibers to ensure recovery, this will help in building and growing your muscles than if you were to do just isolated muscle moves. These Exercises include lunges, squats, walking lunges and plyometric moves like jump squats and box jumps, and can be done without adding weights.
2. Try to Lift heavier weights. You’ve got to Train like a man. Don’t get scared of the bigger weights! If you lift like the boys, your system produces testosterone to help you adjust fully to the main stress that you put on it, and this helps build muscle. If you’re doing a back squat comfortably with only a bar, add 5 to 10 pounds each and every side. You need to increase your weight if you are doing eight to 10 reps of every move comfortably, which is a beneficial sign.