Although the idea of bodybuilding leads people to think of strong, physically fit men with well-defined bodies, many women practice this sport as well. Bodybuilding requires dedication and discipline with strength-training workouts and nutrition. Perform a full-body weightlifting workout two to four days a week, in which you complete three to six sets of six to 12 repetitions of each exercise. Allow each muscle group a minimum of 24 hours of rest between workout sessions.
Upper Body Strengthening
Bodybuilders and fitness enthusiasts agree that the bench press is a fundamental chest-strengthening exercise. Use a flat weight bench and lift the bar from your chest straight into the air until your arms are straightened. Biceps curls strengthen your biceps with free weights. Use two dumbbells or a barbell and curl the weight toward your shoulders, keeping your elbows close to your body. Hold a dumbbell with both hands and lower it behind your head, then raise it above your head to perform triceps extensions. Target your shoulders with front raises. Hold a dumbbell in each hand and raise your arms from your sides straight in front of your body until your arms are parallel with the floor.
Core Strengthening
Your core muscles, which include your back and abdomen, protect you from back injuries. Perform lower-back-strengthening deadlifts with a barbell. Bend at the waist and knees, grasp the bar at shoulder width and straighten your body, keeping the bar close to your body. Target your central back with bent-over rows. Bend at the waist and grasp the bar. Staying bent over, raise the bar toward your navel. Finish your core workout with weighted Roman knee lifts to concentrate on your abdomen. Position yourself in a Roman chair with your back flat against the back rest and your legs suspended below you. Hold a dumbbell between your feet and raise your bent knees to your chest.
Lower Body Strengthening
Use a Smith machine to perform sumo squats to target your quadriceps, hamstrings, glutes and hips. Place the bar of the machine across your upper back and stand with your feet approximately two to three feet apart. Maintain a straight back and push your buttocks out behind you as you bend your legs. Continue bending at the knees until your thighs are parallel with the floor. Keep the bar across your shoulders and move on to barbell calf raises. Stand with your feet shoulder width apart and raise up on your toes. Hold for one count before returning to the original position.
Bodybuilding Nutrition
Fuel your body with a healthy balance of protein and complex carbohydrates. Choose lean meats and dairy products, such as poultry, fish and low-fat or fat-free yogurt and cheese, along with whole-grain foods, sweet potatoes and brown rice. Avoid refined carbohydrates such as white bread, pasta, rice and sugar. Add plenty of fresh fruits and vegetables to your meals for additional vitamins and minerals without adding many calories or much fat. After workouts, provide your body with plenty of protein to feed your muscles. Try stimulant-free protein shakes and bars, egg whites sprinkled with reduced-fat cheese or a serving of low-fat cottage cheese. Consume plenty of water throughout your day, and during and after workouts.
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