One of the most common misunderstandings about weightlifting is that it causes women to “bulk up”. This is completely false as weight training is not like that for women. Many women who “lift” weights, on the other hand, pick up the same 5-pound dumbbells week after week and wonder why their bodies don’t alter. This could be for a variety of reasons, but we’ll focus on the influence of weight training for the purposes of this article.
Myths about weight training
Let’s look at some proven principles and dispel some myths about weight training before we get into the “how” of it.
1. Make a strong lift
A stimulus must be applied to the muscle in order to trigger hypertrophy. As previously said, women are more likely to use weights that they are comfortable with for the entire three sets. To see genuine changes, however, the muscles must be subjected to a larger stimulus. You must push yourself beyond your comfort zone and place more physiological demands on your muscles. You will be able to make significant improvement in both strength and muscular increases once you can accomplish this mental shift.
2. How to select the appropriate weight
Women frequently underestimate their own power and, as a result, gravitate towards the lesser weights. It’s a blunder to do so. Instead, pick a weight that can be lifted 10 times, with the last two reps being the most difficult. When executing your exercises, it is critical to keep appropriate form. Reduce the amount of weight being lifted or take a break as soon as you detect your form starting to falter. Lifting heavy and well is the goal here, not lifting heavy and getting harmed. When doing exercises like back squats, bench presses, and overhead presses, make sure to have a spotter with you, especially if you’re increasing your weight.
3. Sets and reps
Three to four sets of eight to 12 reps of an exercise are often recommended for muscle gain. You’re more likely to increase muscle strength if you use a larger weight and perform fewer repetitions (e.g., 3 to 6), whereas you’ll gain muscle endurance if you use smaller weights and do more repetitions. Take a little extra rest time between sets if you’re going for higher strength. Reduce the length of time you rest between sets if you want to boost muscle size.
Consistency is one of the most crucial aspects of gaining muscle mass, therefore try to weight train four to five days per week if at all possible. Keeping a log of your exercises and weights is an excellent method to keep track of your progress. You can have the best of intentions when it comes to lifting heavy, but the only way to tell if you’re growing stronger is to keep track of the sets, reps, and weights utilized during each workout.
Another thing to think about is how your weight-training sessions are broken up. Will you do total-body workouts or just upper- and lower-body exercises? Or two different body sections per workout? Whatever you choose, the most important things to remember are consistency and overload.
5. Selecting your workouts
There are numerous ways to design a muscle-building routine. Exercises utilizing larger muscular groups, such as squats/squat variants, bench press, deadlifts, lat pull-downs, and overhead press, should be done first. This allows you to put more energy into these motions while still being able to perform well on minor movements at the end of your session. Choose six to eight workouts to do each day. You can do them in circuits or individually, with a 60-second rest in between sets.
Exercises to Build Muscle
Muscle growth is stimulated when muscles are pushed beyond their comfort zones, as previously stated. To promote muscular hypertrophy, make sure to incorporate some of these motions throughout your routine.
This adaptable exercise works the hamstrings, glutes, and back muscles, whether you do it single-leg or traditional, with dumbbells or barbells. Maintain a flat back and a small bend in your knees while performing this exercise. Drop the weight and focused on your form if you notice your back rounding.
This workout is wonderful for shaping and growing strength in your quads and glutes, whether you use heavy dumbbells, a barbell, or a squat rack. Maintaining perfect form is crucial, so gradually increase the weight while training. Pretend you’re seated in a chair at the bottom of your squat, with your heels on the ground and hips back, when you glance in the mirror.
The biceps, while being a tiny muscular group, can lift some weight when pushed. Include barbell curls, dumbbell seated curls, hammer curls, and rope curls in your routine. Make sure you’re not rocking for the sake of momentum, and if your back starts to arch, it’s definitely time to reduce the weight.
The dumbbell press, Arnold press, and behind-the-neck press are some of the shoulder-press varieties. The shoulders, traps, and upper body will benefit greatly from these exercises. Don’t be hesitant to add additional weight, and if you’re really pushing yourself, make sure you have a spotter.
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