Women can build muscle fast with the proper training and nutrition strategies. The only thing that limits women's muscle-building potential is the fact that their bodies produce a significantly lower amount of the anabolic hormone testosterone. This male hormone allows men to develop a "bulky" muscular physique. Most women simply cannot achieve this look naturally and should not worry about becoming muscle-bound.
Step 1
Perform compound exercises, which more effectively engage muscle fibers, according to "3-D Muscle Building." These exercises create an anabolic or muscle-building stimulus in the body. Compound movements stimulate the production of slightly more testosterone, which can lead to more muscle. Examples of these exercises are squats and deadlifts for legs, pullups for back, bench presses for chest, upright rows for shoulders, bar curls for biceps and dips for triceps.
Step 2
Perform each movement for seven to 12 repetitions to encourage hypertrophy, also known as muscle enlargement. Three to five reps targets the strength and power components of muscles, while 15 or more reps trains muscle fibers for endurance. According to Jonathan Lawson and Steve Holman, authors of "3-D Muscle Building," the middle range is perfect for building muscle.
Step 3
Train progressively and take each set to "positive failure." Progression means adding weight incrementally (five to 10 pounds) as you get stronger. Many women are afraid to do this for fear of becoming bulky. Because of their low testosterone, women can get much stronger and denser without adding much muscle size. Training to failure means ending each set at the point when you can no longer perform a controlled repetition.
Step 4
Drink a post-workout nutrition shake containing 35 grams of whey protein, 60 grams of carbohydrates or more and 15 grams of healthy fats from flaxseed oil or medium-chain triglycerides. This post-workout shake provides all of the nutrients needed for muscle recovery and growth, according to "Optimum Anabolics."
Step 5
Take three to five grams of creatine monohydrate per day immediately after training (or first thing in the morning on nontraining days). Creatine is not just for men. According to "Natural Anabolics," creatine is the most effective natural supplement available. It helps muscle cells to produce energy more efficiently to improve muscle contraction, size and recovery.
References
- "3-D Muscle Building"; Jonathan Lawson and Steve Holman, 2006
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
Member Comments