The fitness revolution is here. There’s no way of avoiding it – from Instagram models flaunting their sculpted curves, to the rise of squats for developing your those booty gains. Even with the increase of women getting themselves in shape and the increased popularity of intense sports like CrossFit and powerlifting, there are still many girls who think lifting weights will make them bulky.
How many times can I say that it really won’t? Lifting weights and building muscle is the best way to get your body in amazing shape. Want amazing curves and to be stronger than ever before? Lifting is the answer. We’ve moved away from girls trying to stay stick thin and moved towards women who aren’t afraid to be stronger, happier, confident versions of themselves and it’s awesome!
You will not become a heavily muscled bodybuilder if you start lifting weights, you really won’t. Most women don’t have the testosterone or caloric intake that would build that kind of mass. Instead, you’ll build a lean body that you can be proud of. With that in mind, here’s a guide to the kind of workout you need to do to build muscle fresh from my buddies at Maxinutrition.
Recommended Exercises
The main exercises you’ll want to do are compound lifts. These are the big ones, the ones that incorporate the most amount of muscle groups in each motion. The ‘big four’ are the deadlift, squat, military press and bench press. Compound lifts place the most amount of stress on your central nervous system, which in turn promotes a release of muscle building hormones.
Isolation lifts such as bicep curls, tricep extensions and seated leg extensions are all perfect for focusing on specific muscles and areas you need to develop. Any routine should include a good mix of compound lifts and ‘accessory’ isolation lifts.
When you lift, lifting a heavier weight with a smaller amount of reps is the best way to build your muscles. Your workout regime should be fairly simple, focusing on gaining strength and muscle. It’ll look something like this:
Day A: Upper Body Push
- 5 Minute rowing machine warmup
- 3 x 8 Bench press
- 3 x 8 Shoulder fly
- 3 x 8 Incline bench press
- 3 x 8 Military press
Day B: Upper Body Pull
- 5 Minute rowing machine warm-up
- 3 x 8 Deadlift
- 3 x 8 Bent over row
- 3 x 8 Lateral pull down
- 3 x 8 Pull-up (or assisted pull up)
Day C: Lower body
- 5 Minute jogging warm-up
- 3 x 8 Barbell back squat
- 3 x 8 Dumbbell lunge (4 each leg)
- 3 x 8 Seated leg extension
- 3 x 8 Goblet squat
Rest
You should have a rest day following each workout day. This will allow your body to heal and your muscles to properly repair. Focus on getting 7-8 hours of sleep at a minimum, as sleep is an essential part of muscle recovery.
Nutrition
Food for muscle gain is a subject all to itself that could spread across this entire page. Essentially, you should realise that girls who are lifting heavy, and trying to build some lean muscle and gorgeous physiques, should be eating at a slight calorie surplus, and be consuming food comprised of macronutrients; carbohydrates, protein, and good fats.
Your carbs should come from non-refined foods like whole grains, brown rice, green veg and sweet potato. Protein sources can vary depending on your dietary choices. A post-workout protein shake is a good way to quickly top up your body’s protein levels. An app like MyFitnessPal helps you work out exactly how much you should eat and what ‘type’ of macronutrients you’ll need.
A massive thanks to Maxinutrition for this super informative post, I hope it’s helped some of you out there.
