Building muscle is easier said than done, Sometimes you even need an entirely new approach to your training and daily diet for this ambitious goal. Especially women often find it difficult to build muscle mass. This is less about training or a wrong diet but on the female hormone balance.
Although it has now been proven that there are a variety of health and physical reasons for weight training in women, muscles in women grow minimally.
In this article, I am going to show you how to build muscle fast for females?
In fact, in the female organism, there are far fewer anabolic hormones than in the male, and it is these hormones (such as testosterone) that primarily affect muscle growth. Therefore, it will probably be more difficult for women to build muscle mass than men. But it doesn’t mean that it is impossible for a woman to achieve a muscular body. It just needs a slightly more strategic approach.
These 8 tips should help any woman to optimize her muscle-building training and build muscle fast for females.
Eating enough “Clean Food.”
If you want to build muscle, then it will not be enough to eat just as much as absolutely necessary. Sufficient amounts of food are one of the most important foundations for women who want to build muscle effectively. Finally, a strong body needs enough fuel.
Many women can build up their muscle gains by simply not eating enough to optimally support the muscle-building process and the body. If you have a balanced calorie balance or even a deficit, then the body can not build muscle. Personally, I like the IIFYM diet, because it takes into account the individual requirements of the body and can support your training as well as possible. But as I said, to build muscle you should at least have a calorie surplus – and that often means that you should eat more than you thought.
Split training to build muscle fast for females
There is nothing wrong with a whole body workout. Many women can use this form of training, where the main muscle groups are trained several times a week, to build up some muscle mass – especially if they have just started exercising. But if you stop making progress with your training, it will be time for split training at the latest.
It is important that you consider an intensive, weekly training program that suits you well and supports your goals optimally. So on certain days you should concentrate on specific muscle groups such as the shoulders, back, and legs, and then train other muscles on other days. With these “splits” you can train the individual muscle groups more intensively and also attack problem areas in a more targeted manner.
There are many ways you can arrange a split.
- 2-4 workouts per week: push/pull training (“pushing” exercises in one day, “pulling” exercises on the other)
- 2-4 workouts per week: upper body, lower body
- 3 workouts per week: legs; push; pull
- 4 workouts per week: chest and triceps, back and biceps, legs, shoulders, and abdomen
The important thing is that the workouts should still be hard and intense! Take the challenge and push yourself to the limit. It could help you get exactly the results you want.
Reduce your cardio sessions
If you increase your calorie and protein intake, then the lure is often great to do more cardio as well. After all, you want to build mass, but yes muscle mass and no fat, right? However, it is precisely this mental trap that prevents many women from effectively building muscle mass.
Every calorie you burn on the exercise bike or treadmill is missing the body at the end of the day to build muscle mass. If you really want to prevent the build-up of body fat and replace the cardio session, then I recommend that you do squats more often and set new limits there.
Training with heavyweights
When building muscle, you should always try to lift as much weight as possible. Only then you put the best possible stimuli to build muscle in your body. At the same time, be sure to perform the exercise cleanly and correctly, and do between 8 and 12 repetitions.
Always go to your limit and train as hard as possible. However, do not expect results overnight, but increase your weights slowly and continuously, so that your body can get used to the increased load. Even if you do not increase the weights with every exercise in each workout, but at least an upward trend should be recognizable. When 6 months have passed and you are still lifting exactly the same weight as at the beginning, then this is a clear sign that you should change your training.
Exercising in a proper form
If you make numerous repetitions with tiny and light weights, then a faulty one is not too big a problem. However, as soon as the heavier weights are concerned, these changes. From now on, the form should have a top priority for you!
Perform your exercises slowly and in a controlled manner – with each repetition. So you can better coordinate the movement and put stimuli for muscle growth in the right places.
The good thing about sets of 8 – 12 repetitions is that it allows you to ideally build strength and at the same time take the right muscles to the right amount.
Take protein snacks regularly
The most effective diets for building muscle have two things in common: “Sufficient calories” and “Sufficient protein.”
If you regularly consume protein throughout the day, your muscles can better utilize the protein and build more effective muscle mass. Without adequate protein intake, the muscles can not regenerate properly and consequently can not grow.
However, that does not mean that you have to consume tons of protein through always equal meals. It is enough if you make sure that each of your meals and snacks contains a decent source of protein.
Take recovery days seriously
A nice side effect of split training or other training plans is the fact that there are fixed scheduled days off. The disadvantage? Well, sometimes you may not want to recover, or you may feel as if a day of regeneration is throwing you back. Actually, the opposite is the case.
You have to give your muscles the opportunity to fully regenerate. It is usually easy to exercise and stress the muscles during exercise to make them grow, but it is much more difficult not to overstrain them – especially if you train individual muscle groups individually.
Take one or two days a week to relax your physical activity and give your body time to relax. Light cardio, a walk or a round of cycling are perfectly fine but stay away from the weight room these days. So you give your muscles the time to regenerate and grow.
Trained to fatigue
If you read tips from various fitness gurus on the Internet about muscle building, then there is often talk of muscle failure. It should, however, be called technical muscle failure much more. This means that you have chosen the intensity so that at the end of your set you will not be able to do another repetition of decent form.
This will tell your muscles that you need to grow to withstand the strain. Try to make your workout so intense that in almost every exercise you will not be able to do the last repetition with the correct shape. Thus, the muscles are maximally fatigued and must, therefore, be repaired stronger, which in turn leads to increased growth.
As you said, please be careful to choose your weights so that you can continue to do the exercises in the correct form. Maximum weight and shape will NOT result in good muscle growth results and will lead to injury faster than building muscle.
Of course, it can sometimes be difficult to find the perfect balance between intensity and form. But once you get the feel for it, you’ll quickly notice significant progress!