Workouts for Female Muscle Growth
August 27, 2009
Men are stronger in upper bodies naturally and women have stronger legs when compared to men. So, women have to concentrate on making their upper bodies stronger and do the workouts based on that.
But they should not neglect their legs because of the reason their legs are naturally strong. Building a good physique and maintaining it is not only important regarding bodybuilding but also for our overall health.
We should plan the workouts in such a way that we do them in 3 non-consecutive week days. This can give our body the necessary time for rebuilding the micro-tears which are produced in our muscles when we lift weights.
Normally, the optimum weights many of the people lift is around 3, each of which has 10 repetitions. But some women can do better with lots of variations and perhaps 3 sets of fifteen repeats can be done or perhaps 5 or 10 sets. We can learn gradually through experience but we can start with just two sets and this is good for women especially.
It is advisable to lift as much weight as we can manage to lift for the repetitions. The movements we make should be very effective and measurable. Also we should see that the form is crucial and if we are not in the right form, we can reduce the weight. We can do 2 sets of each work outs and take rest for 1 or 2 minutes between every set.
As we progress gradually, we can increase the weights and we can do 3 sets. When we can manage to do 10 repeats, then we can definitely increase the weight we lift. We can start with large muscle groups such as the back, legs, chest and then work our way to small muscle groups like triceps, calves, shoulders. We should make sure that we work for the alternating muscle groups such as the chest and back.
Some of the tips for workouts are as follows, Deadlift, barbell rows, lats pull-down and then side lat workouts and seated rows for our back muscles, bench press, decline press, incline press, dumbbell flyes for our chest, military press, arm raises for shoulders, squats, curls, presses and calve raise for legs, barbell curls, preacher curls for biceps, triceps curls, extensions and press downs for triceps, wrist curls are a good choice for our forearms.
There are varieties of workouts that we do for our abs especially bicycles and crunches can add strength to our abs muscles.
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