Bodybuilding requires you to build significant muscle mass while at the same time reach or maintain a low body composition. Most lifters are working out in the gym for hours on most days of the week. Females interested in bodybuilding face some challenges, but they can participate in bodybuilding and build muscle mass by training properly.
Differences
Females typically have lower levels of testosterone and growth hormones, which are both instrumental in the muscle building process. Therefore, it typically takes females longer to build muscle size, and women are usually unable to put on as much muscle mass as males. According to the American Council on Exercise, it's the differences in DNA and genetic makeup that determines female hormonal levels, type of muscle fibers and where females store body fat.
Weight Training
Despite the differences between sexes, females can build a significant amount of muscle mass for bodybuilding by participating in a frequent, high volume weight training program. According to Dr. Joseph Chromiak of the National Strength and Conditioning Association, those looking to put on significant muscle should split their muscle groups into separate workouts so that they can perform more volume per muscle group. Women interested in bodybuilding should therefore focus on only one to two muscles per day. An example of a split routine is to lift chest and back on Mondays and Thursdays, legs on Tuesdays and Fridays and biceps and triceps on Wednesdays and Saturdays.
Exercises, Sets and Repetitions
Strength and conditioning specialist Dr. Lee E. Brown stresses that your training volume is the most important component to building muscle mass. According to the American Council on Exercise, if you adequately overload your muscles during your training sessions, you will cause an increase in muscle size. Women should choose multiple exercises per muscle group and perform each exercise at a volume of three to five sets of eight to 20 repetitions each.
Cardiovascular Exercise
In additional to hormonal and genetic differences, men also tend to have a faster metabolic rate than females, according to Bodybuilding.com. Therefore, women will have a more difficult time cutting body fat to achieve the low body composition of bodybuilders. As women put on muscle mass, they will cause an increase in their metabolic rate, but initially, they must compensate this difference by participating in regular cardiovascular exercise. Participate in aerobic exercise for 30 to 60 minutes three to four days per week.
References
- National Strength and Conditioning Association Perform Journal: Training for Power: Hypertrophy Training = Volume; Dr. Lee E Brown; June 2002
- American Council on Exercise: How Women Build Muscle
- National Strength and Conditioning Association: Strength Training for Muscle Building; Joseph A. Chromiak, PhD
- Bodybuilding.com: Fat Loss for Women
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