Since it becomes obvious sooner or later for all girls that training with «pink dumbbells» has never allowed anyone to sculpt an attractive body shape, let's discuss how to work out in the gym or at home.
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It should be noted that few women practice strength training properly. Gyms are filled with women who never pick up anything heavier than pink dumbbells. They think that if they use real weight, they will wake up the next morning looking like an NFL linebacker. Because of this entrenched stereotype, most of them will never pick up dumbbells heavy enough to achieve a good training effect.
If you are one of those girls who fear that strength training will make you bulky and big, let me disappoint you. To become masculine, you would need to take hormones and other prohibited substances used by professional female bodybuilders. Let's take a look at how girls who simply practice strength training and those who take something to grow mountains of muscles look like. Accordingly, photos 1 and 2.
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Of course, everyone wants to have the figure from photo 1!
Heavyweight training
So, here's the main idea of this article: heavyweight training for girls is the key to success in creating the perfect, sculpted body.
And since we all understand that pink dumbbells won't help build muscle mass and create an attractive body shape, let's consider the core training for girls with heavy weights.P.S. Heavyweights are considered those with which you can do no more than 8 – 12 repetitions per set. Naturally, you should start with dumbbells no heavier than 3-4 kg for arms and a 10 kg barbell.
1. Strength training for girls that allows for optimal muscle growth
If you are a beginner, you must learn about the correct technique (so to speak, - safety technique) for performing each exercise before starting weight training, and this is the main rule!
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Lower body: 3 – 4 sets / 8-12 repetitions per set. The weight should be heavy enough but not so heavy that you strain yourself! 7 – 10 kg will be enough to start with.
- Squats with a barbell.
- Barbell deadlift.
- Dumbbell lunges
- «Good morning»
- Split squats.
Upper body.
- Push-ups from the floor.
- Bench press
- Incline bench press.
- «Military» press
- Weighted pull-ups.
If you spend your time solely on the exercise routine listed above, you'll easily build muscle mass and develop an attractive physique. Furthermore, the rate at which results will appear will be much faster than if you were training on isolation machines.
Intensity is important in strength training. It allows you to achieve your desired results faster.
When performing exercises, it's essential to push yourself hard. Of course, everyone's strength and endurance levels are different, but there's a general concept that determines workout effectiveness: the weight should be such that you can push/lift/lower it no more than 12 times, and by the 8th-10th repetition, it should already be quite challenging. The last 1-2 repetitions should be extremely difficult. This is the effectiveness of the exercise, which leads to rapid muscle growth and fat burning.
3. Strength training will yield excellent results if you manage your sets wisely
This means that during a single workout, you shouldn't combine certain muscle groups. For example, if you're training the glutes, hamstring, and overall leg muscles, it's advisable to dedicate a separate workout to them without involving any other body parts. Why? – Leg muscles are the largest muscles in the body, and they require much more strength to develop than others. More oxygen is consumed during leg strength training, and the body is under greater stress. Therefore, if you add back, arms, etc., to your leg workout, you'll experience significant weakness and fatigue, as well as take longer to recover, which you don't want.
Just focus on using the best exercises, and you'll achieve everything!
