What women should know about muscle building

Posted under female workout

Muscle building has turn into a complex subject that often comes with “myths” on how to go about it. Many people desire to build more muscle but do not have any clue on how to do it right, especially women. The most common issue of muscle building that concerns women is trying to tone their bodies rather than bulking up. Women, in general, desire to maintain that feminine shape but at the same time build a little strength.

Men want to bulk their muscles to achieve that masculine look. Women on the other hand want to reshape their bodies in a curvy yet stronger form. How can men and women achieve desired results from muscle building? Here are tips that women should know about muscle building.

Repetition means everything
Men who want to build muscles should focus on heavier weights and low repetitions. Heavier or high weights are designed to bulk muscles fast compared to lightweights. Aim to push yourself harder so your muscle gets a maximum workout. When you lift weights or do any kind of exercise you want to make sure to know the number of reps you need to do. It can be one set of ten reps or ten sets of ten reps, whichever you are capable of doing in a safe way. You don’t want to end up injuring yourself.

How heavy is too heavy for women?
The best way to determine how much weight you should use to lift is to make your best cautious estimate. Once you’re done with warm up, start lifting a light for 12 or 20 reps. Select a weight for the next set that will challenge you for your goal number of reps.

It is important that the weight you are using for each set of exercises will challenge you. Keep an exercise journal to record all the weights you use on each exercise of your fitness program. Your exercise journal will be a very important tool to know what weight to use after your muscles become use to the usual weight.

Low weight for women
Majority of women do not yearn to end up looking like men when it comes to muscle shape. Women want to build muscle to look lean and trim. How can women build muscle without losing their feminine features? The answer is quite simple. The key lies in low weight repetition combined with fat burning exercises. Women get into aerobics than men. Thus, women usually get the best of both worlds. The powerful combination of cardio exercises (or fat burning exercises) and low weight with high repetitions not only burns fat but also shape muscles. Men are more drawn to muscle building or lifting weights than aerobics.

Lifting speed is critical
A fast lifting speed or tempo will produce momentum but does not encourage blood flow to the muscle you are using. It is recommended to do a slow lifting speed or tempo to create less momentum that will force your muscles to do the work. A slow tempo requires a concentration of muscle power throughout the entire range of motion.

Resistance training in relation to repetition quantity
A fitness plan has a good chance to succeed if you understand the relationship between resistance exercises and the number of repetitions you perform in every exercise.

Weight lifting as a part of an over-all woman’s fitness program should be done to the point of muscle fatigue. Most women can finish 8 repetitions with 85 percent of the maximum weight lifted in one time, with the use of proper lifting technique.

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