What Should My Reps And Sets Be For Weight Gain Female Muscle Growth 101

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Female Muscle Growth 101

Ladies, are you pounding away at the iron but not showing much muscle improvement? Today, there is so much bodybuilding information plaguing the fitness magazines and Net, it is literally exhausting to filter through. What’s worse is that current bodybuilding data is so lacking in a scientific system. It has gotten to the point where anyone who can get a free website thinks they are a fitness expert.

In this article you will find that there is a lot more to muscle building than just what the newest trainer on the block just copy/paste from another forum, or read in an article written by a teenager who has been training for a solid 8 months trains.

Discover what you need to do to blast muscle gains like you never imagined, with an all-natural approach. This is nothing new or revolutionary. It is simply forgotten and overlooked basic essentials. By law you can build dynamic muscles.

1 – Find Your Starting Point – Many ladies who train to stimulate muscle growth fail miserably because they neglect to find their unique starting point. Your personal starting point will differ from your friends. Your starting point should be based on your body type and/or shape, as well as your stats, activity level, current diet and exercise program.

If you don’t know your personal body condition, how will you find the starting point of nutrition and training? You won’t. Do some homework and find your starting point and build a training and nutrition program based on that.

2 – Implement Progressive Overload – Far too many ladies don’t challenge themselves when they enter the gym. If you want to build muscle, you need to stimulate your muscles, and you need to continually challenge them.

Going to the gym three times a week and doing the same exercise for the same number of sets and reps will only burn calories. Your object in weight training is to build muscle. To build muscle you need to slowly overload your muscles. This can be done with increased poundage, varying sets and reps, and even changing exercises.

Always keep your muscles relaxed and always challenge them.

3 – Use proper form – Just because you’re weight training doesn’t necessarily mean your muscles will grow. Two sets of good curls will yield much greater results than two sets of poorly shaped curls. There is a technique to every exercise and knowing how to perform each one properly will catapult your muscle gains in record time.

4 – Confused Personal Goals – I find many more female bodybuilders than male bodybuilders who have problems with this one. Many ladies think they want to build muscle, but when muscle weight goes up on the scale, they freak out, thinking they’re getting fat. From the “fear of weight gain” they change their goal back to fat loss. Then they decide they do indeed want muscle and keep going back and forth between building muscle and losing fat goals. This kind of goal confusion will not produce results. Goals are only good if they are followed.

The scale is unable to differentiate between bone, muscle, water, fat and organ weight. The scale weighs your body as a whole. To find your muscle building progress, you need to take your body fat composition.

Stop focusing on numbers ladies. The fine details of complicated weight fluctuations are irrelevant if you want to build muscle.

5 – Information overload Most – newbies and many intermediate level bodybuilders struggle with information overload. Information overload is usually so much information available that the reader is not able to assimilate it, or feels so overwhelmed to absorb any of it.

Many bodybuilders get into this state by reading every imaginable piece of information in magazines and the Net. The downfall of this is that they don’t really understand the basics enough to know how to sift through it all enough to find the true information.

One way to overcome this dilemma is to find one person to listen to, or one set of ideas to focus on. Gather your information about the concept and get a thorough understanding. Once you are able to successfully understand the information, you can move on to other concepts.

You will find much more information reading books written about kinesiology and other works of scientists and doctors in the field of sports nutrition, and natural healing. You simply won’t find true information in hyped-up muscle magazines.

6 – Track Your Progress – If you don’t track your muscles progressing, how will you know you are progressing?

Track your training days, exercises, poundage, sets and reps for superior muscle growth. By using this information weekly, you can build on it with progressive overload to ensure muscle gains.

7 – Ignoring weaker body parts – Come on. We are all guilty of this at one time or another. Really… I mean what kind of ego is behind working a weak body part that isn’t very strong?

Most bodybuilders tend to train their strengths; for one, it’s ego-boosting and it’s more fun. However, the true bodybuilders train their weaknesses harder. Improving your weakness turns it into a strength and creates balance.

An example is my legs. I had very skinny legs my first few years in bodybuilding. They were obviously weak, which just made it that much harder to train them. After a few contests and feedback from judges, I literally built massive and powerful legs in just 8 months using these laws you are reading now.

8 – Defining True Intensity – A large percentage of lifters are confused about what intensity actually is; this can be a problem if your goal is to build the best muscular body you can.

A true certified personal trainer can tell you the difference between aerobic and anaerobic intensity. Aerobic intensity is based on time factor. Anaerobic intensity is based on poundage used.

So, is doing more exercises, sets and reps higher intensity? Sure, if you want to build up your cardiovascular system and muscular endurance. ​​​​​​​However, if you want to build muscle, stick with 2-3 exercises (including one compound exercise), and 3 sets, in the 6-8 rep range.

9 – Rely on the latest “Breakthrough Supplement” – The supplement industry is more than a $15 billion dollar market. Every year it introduces almost a thousand new supplements, including “improved”. Supplement companies prey on your hot buttons. Most use persuasive advertising or promotional hype to entice you to buy their product.

Most supplements are useless. If you​​​​do your homework and read the science of sports nutrition and human physiology, you will understand why some supplements are useful and the rest are just garbage.

10 – If you just can’t do it, get a coach – There are times when you may be too overwhelmed or just need personal guidance or direction in your muscle building efforts. Some of the best professional bodybuilders have someone to coach them. Having a qualified coach takes the guesswork out of your training program and eliminates costly mistakes.

Conclusion – You have outlined the facts. Read them thoroughly and examine your own approach to bodybuilding to adapt it for the better. The worst thing you can do is lie to yourself. Use every step to get you closer to the attractive body you want.

copyright (c) 2008 Karen Sessions

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