Muscle Building For Women Principal #1: Structured Weight Training And Progressive Overload

You’re not likely to hear the average person on the street tell you that they want to gain some weight, however amongst the gym-going crowd this is a common expression.

Don’t be misled though, the majority of these people aren’t just talking about weight in general, they are talking about adding pounds of lean muscle tissue. And it’s not just men who make this their goal either…How To Lose Weight Fast.

More and more women are realizing the importance of packing on lean muscle to their frame to help them offset the chances of osteoporosis later on in life , help them function more easily in their day to day activities, and help to create a nice tight appearance.

So whether your goal is to one day compete in a bodybuilding, fitness, or figure competition or you are simply looking to increase your strength and generate a better physique, here are some things to keep in mind.

The first component of increasing your mass is your workout routine. This is not the time for endurance cardio sessions. Instead you want to focus on putting more of your energy into lifting heavy enough weights that you create small microtears in the muscle tissue so that when given rest they will rebuild themselves back up stronger and bigger (in a process called hypertrophy).

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This is not to say that you should be spending every waking hour in the gym trying to lift more and more weights each session. Notice in the previous sentence how I explained that muscles grow back bigger and stronger with rest? That is a key point.

If you do not give your muscles enough rest between workouts you will actually only further tear them down with each succeeding workout, thus actually causing a decrease in strength and size.

This is definitely not what you want. So the main thing to remember is that you will need to create a fine balance between spending enough time in the gym to progressively overload your muscles, then back off and allowing them a chance to heal.

Do you want to build muscle, tone up, and achieve that lean, feminine look? If that’s you, good. By the end of this guide, you’ll know exactly how to go about doing it, and don’t forget to download the free training program to get you started.

There are 3 principles that must be followed in order to get the most out of your muscle building efforts. We’ll cover those in full below, and address some common questions and concerns that come up for many women,How To Lose Weight Fast.

Resistance training revolves around a single idea: progression, which is evident by increases in strength over time. The common name for this is strength training, but training for strength explicitly can differ from training for aesthetic improvements or even improvements in endurance.

All forms of resistance training, whether it be barbells, dumbbells, bands, or kettlebells, will result in improved strength over time, but it’s all relative to the specific goal.

If you explicitly want to build muscle, there are two main factors that influence muscle gain: load and volume.

Load  refers to how much you’re lifting (how heavy the dumbbell is, or how much weight’s on the bar). Over time, you want to improve the total load. An example is you might start squatting the bar for 3 sets of 5, but your goal over time should be to increase how much you’re lifting by adding weight to the bar. This is also known as progressive overload because you’re progressively adding heavier weights to the bar over time.

So if you’re not adding weight to the bar over a 12 week training period, you’re not practicing progressive overload, which will typically mean you’re not going to make progress with gaining muscle,How To Lose Weight Fast.