Since women do not create as much testosterone as men, a primary hormone responsible for increasing muscle size, Bodybuilding Women need a specific Bodybuilding Workout to achieve muscle mass gains. Effective female-specific Bodybuilding Routines coupled with a strong work ethic and an excellent nutritional program can enable women to achieve a high degree of muscularity. Unlike programs for men, Bodybuilding Routines for Bodybuilding Women should commence with lower body exercises and then move to upper body exercises. The largest muscle groups should be worked first followed by the smaller muscle groups. When the intent behind Weight Training Routines is to increase muscle size and mass as is the case for Bodybuilding Women, it is necessary to strength train five or six days each week.
How to Build Muscle
A good understanding of how to Build Muscle is the first step in establishing an efficient Bodybuilding workout. The body has more than 400 different muscles all composed of millions of tiny cells. To build muscle those cells must be stressed which is accomplished by the application of resistance. This is what Weight Training Routines do. But as vital as working muscle fibers is, after being intensively stressed, muscles need about 48 hours of relaxation. Don’t work the same muscle group on consecutive days. Doing so results in overtraining. Overtraining not only wears down your muscles so much that you don’t grow the strength for them to grow it also frequently results in injury. Another way to evade overtraining, is to limiting your Bodybuilding Workouts to no more than 60 minutes. After 60 minutes, the levels of muscle building hormones your body produces naturally begin to plunge and going beyond this point doesn’t achieve the desired results.
Designing Muscle Building Programs
Now that you understand How to Build Muscle you are ready to design your Muscle Building Programs. Canned weight training programs are presented in the many books, magazines and on websites devoted to bodybuilding. Many of these are exceptional, but building muscle requires variety. Following one set program week after week will not only become tedious but leads to plateaus where little improvement will be realized. You can avoid this by understanding how a Bodybuilding Workout is put together so you can create your own custom Muscle Building Programs.
Choose two exercises for each large muscle group (chest, back, shoulders, glutes and quads). Then select one work out for each small muscle group (biceps, triceps, hams and calves). Choose weights that allow you to perform 3 – 5 sets of 6 – 8 reps. Work the large lower body muscle groups first and then the large upper body groups. Work the small muscle groups last. Keep the rest periods between sets at a minimum to improve your cardiovascular system, no more than 90 seconds. Free weights require the best range of motion and should be chosen over machines for the majority of your exercises. For variety, devote a few daily workouts to specific muscle groups and on other days do full body workouts.
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