For women it is in principle of more difficult to grow muscles than for men, because women only have a small amount of testosterone in their blood. Testosterone is an important place when it comes to muscle growth, but even with a lower amount it is possible for women to grow strong muscle. It is important that you do the right workouts for this. That is why here we give some tips for building strong muscle as a woman.
Tips For Building Strong Muscle As A Woman
Of course, it is possible to build strong muscle as a woman. You don’t have to be afraid that you immediately become a bodybuilder, because that is not so bad. When women grow strong muscle from this into a tighter body, not directly into an unnatural bodybuilder body, so rest assured. Below are 5 tips for building strong muscle.
1: Train With Heavy Weights
Women generally train with higher repetitions (10-15). This is not a problem and you will just as well make progress, but if you really want to achieve something, you better throw the weight up and try to get 6 to 8 reps. The only way to test the muscles is by using heavy weights and 6 to 8 reps with compound exercises. These are exercises in which you train multiple muscle groups with one exercise. Think for example of squats, dead-lifts and bench presses. By training with weights where you can perform about 6 reps at the most, you speak more type 2 muscle fibers. Which have a faster and more powerful contraction and are therefore the most important muscle fibers for growing strong muscle.
In addition, it is important not to let your body get used to these training, because then you will not see any progress in the long run. Change your training routine about every 6 weeks.
2: Perform The Exercises In The Right Way
When you train you must ensure that you perform the exercises properly. Especially with heavy compound movements it is important that the exercise is fully performed (this is also called full range of motion). The muscles come under tension such that smaller muscle cracks in your muscle fibers arise. These will then have to be repaired, after which the muscles become bigger and stronger than they used to be. To strengthen this effect, the exercises must be performed calmly. This way the muscles are under tension for longer and you ensure the best result.
Tip: Take for example a squat 4 or 5 seconds to perform the exercise and focus well on the muscles you use.
3: Strength Training Nutrition: Provide The Right Nutrition!
The Right Nutrition Means: Focus on protein-rich food with a high biological value so that it is properly absorbed by your body. For strength athletes we recommend 1.8 – 2.2 grams of protein per kilogram of fat-free strong muscle. Good healthy sources of protein are lean beef, chicken, legumes, steak and low-fat French cottage cheese.
Make sure you get the right combination of macro-nutrients (proteins, carbohydrates and fats). That is why it is also important to eat enough carbohydrates for your required energy. Preferably eat complex carbohydrates such as vegetables, legumes, rice and pasta, as they are slowly digestible. They also allow your blood sugar levels to rise less quickly and usually contain a lot of fiber.
Also eat a sufficient amount of fat per day and then opt for the healthy (unsaturated) fats. These facts are important for your hormone balance, energy supply and essential fatty acids. These fatty acids protect the body against unwanted bacteria.
Examples Of Healthy Unsaturated Fats Are:
- Fatty fish such as herring, mackerel and tuna.
- Avocado
- Unsalted nuts
Micro-nutrients are important nutrients for a healthy body. You need them in small quantities, but they play a big part in your development and well-being. Micro-nutrients such as iron, magnesium, calcium, Vitamin BC and D can strengthen your immune system, prevent muscle cramps, strengthen your bones and give you energy. You can find these specific micro-nutrients in vegetables, fruit and dairy products.
If you do not provide your body with the right nutrients, it is difficult to build strong muscle. So, make sure you are above your daily caloric need to build strong muscle. If you eat too little, this will not work out well.
4: Use Supplements To Build Strong Muscle
There are supplements that can help you achieve your goals. Please note that supplements are a supplement to a varied and healthy diet. For building strong muscle, you can use supplements such as:
- Protein shakes – to meet your protein requirement per day
- Creatine – for an increase of strength and energy during a workout
- Beta Alanine – for a better endurance of your muscles during a workout
- Caffeine – for a good focus and fat burning during a workout.
5: Sleep Enough
Nowadays we all have such busy lives so we hardly ever get to sleep. Sleep is essential for building strong muscle. When we sleep, our muscles will be able to recover from the heavy workouts. In addition, a number of body processes and hormonal processes take place when you sleep.
During the 3rd and 4th phase of sleep cycle (there are 5 cycles) growth hormones are produced in your body. In case of a shortage of sleep, you will be able to produce fewer growth hormones. A shortage of growth hormones makes you less able to create strong muscle. Furthermore, a peaceful rest will give you more energy for your workouts and your concentration will be good.
In addition to good training, proper nutrition and supplements, sleep is a very important factor that helps build strong muscle.
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