The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!Fitness can be intimidating. Even small, mom-and-pop gyms are usually full of weird-looking machines, equipment you don't know how to use, and unapproachable sexy people lugging around milk cartons full of pink water. Most of female bodybuilding bible new to the world bodybiilding weights will walk into a gym feeling immediately overwhelmed. There's so much going on it's difficult to even know where to begin! That's when the non-scary elliptical calls your name.
The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!
Fitness can be intimidating. Even small, mom-and-pop gyms are usually full of weird-looking machines, equipment you don't know how to use, and unapproachable sexy people lugging around milk cartons full of pink water. Most of us new to the world of weights will walk into a gym feeling immediately overwhelmed. There's so much going on it's difficult to even know where to begin! That's when the non-scary elliptical calls your name.
Your friendly neighborhood cardio machines have never failed you, so you jump on one and start swooshing. And that's where you stay, silently watching other people go about their awesome-looking workouts.
When you finally muster the courage to try some resistance training, you'll likely head over to the machines. You'll choose an open one, read the directions, and then try to copy whatever the model is doing in the pictures. I swear those directions don't make any sense. Good God, I hope no one is watching me! After your bout with the machines, you think about making your way to the dumbbell rack, but it's overrun with huge, muscle-bound guys doing their best to out-bro each other.
Besides, what the hell would you even do once you had dumbbells in your hands? After you leave the gym, you head home and start arguing with yourself about your next meal: I just worked out, why should I ruin it by eating?
Maybe I'll just have some pasta And thus you struggle on with your fitness routine, never quite making the progress you hope to make and always wondering what "the secret" could be. If any of this sounds familiar, you're in dire need of a fitness overhaul! Thankfully, you've come to the right place. The "Female Training Bible" offers everything you need to walk into the gym with confidence so you can start building your happiest, strongest, best self.
Many women worry that weight training will somehow transform them into Hulk-ettes, so they spend hours doing cardio in order to maintain their "feminine" figure. The truth is, women just don't have the hormonal support to gain muscle mass like men. The hormone testosterone is responsible for large increases in muscle mass. Women's testosterone levels are a fraction of men's. That means you can bench press without concerning yourself about how much chest hair you might grow.
There are women, typically professional bodybuilders, who look masculine. It takes many, many years of dedication and a particular lifestyle to achieve this sort of muscularity. Unless you have goals of becoming the next star in female bodybuilding , you don't ever need to worry about looking too masculine. You're right about one thing, though: That's a good thing!
The more muscle you have, the more calories your body will burn. The more calories you burn, the leaner you'll get. Increased muscle mass will also add shape to your arms, take inches from your tummy, and even add some roundness to your booty! When women's magazines talk about "tone," they're really talking about strong muscles. Another problem women run into is that they just don't know what they should be lifting or why.
We hear and read things like "split," " leg day ," and "programming," but have no context for those ideas or how they apply to us. All those fancy words refer to one thing: To get the best results from lifting, it's important to lift with purpose and direction. You can't wander from machine to machine without first establishing which exercises and which amount of sets and reps will best help you achieve your goals. If you're not sure how to reach your goals most efficiently, try one of our awesome trainers.
It's like having a personal trainer, except you don't have to pay for one. We've done all the prep for you—all you have to do is follow along! This program is meant to improve your strength, muscle size, and conditioning simultaneously.
Each four-week block will build upon the strength and skill you learn from the previous four weeks. Each of your workouts should include a warm-up that will activate your muscles, prepare your central nervous system for the workout, and increase your blood flow to your muscles.
It's also a great idea to do foam rolling before each workout. For leg workouts, roll the quads, hamstrings, IT band, piriformis, and calves.
For upper-body workouts , roll the shoulder, chest, triceps, and biceps. This movement is done for 20 reps. You don't have to do all 20 reps in one set. Choose a set and rep scheme which will allow you to perform all 20 reps without feeling fatigued. Each workout will include a prime, compound movement.
You will perform these compound movements for 5 sets of 5 reps. Be sure to challenge yourself with weight. Prime movements should be heavier than assistance movements. Rest minutes between sets. These exercises will help add shape to your musculature. Perform them for reps. There's no need to go ultra heavy while you perform these movements. Rest on all assistance movements should be as short as possible, but not so short that you must reduce the weight. Your cardio will come in a couple different forms.
On each day you train with weights, you'll do 20 minutes of high-intensity intervals. Choose an interval scheme that's challenging, but not impossible.
Thirty seconds of all-out work, followed by 1 minute of recovery is usually a good place to start. One day per week, you'll do minutes of low-intensity cardio. On these days, you can jump on your favorite cardio machine for some extra fat-burning.
Apply This Program in BodySpace. For the first couple weeks, we'll use relatively lighter loads. We'll progress to using heavier loads as we move forward, but for now, don't push yourself beyond where you feel safe.
Once you feel comfortable doing the movements and understand how they should feel, then you can start adding a more weight. Take full advantage of our exercise database by clicking on each exercise below for detailed instructions! For the next four weeks, we alter the primary movement, progressing to a more advanced version. We also add some new accessory lifts and replace others. Your goal should be to increase the weight on your primary movement each week, even if it's just a tiny bit.
If you need a spotter to finish your reps, grab one. It's imperative that you progress. Once again, we alter the primary and accessory exercises. And, once again, your goal should be to increase weight on your primary movements each week. If you feel strong, you can also increase the weight for accessory exercises. These last four weeks are when your intensity matters most, so train hard! If you're a DIY kind of girl, you might want to build your own program.
If that's the case, here's what every weightlifting regimen needs:. Compound lifts are lifts that take more than one muscle group to perform. If you want to add some strength-building aspects to your program, be sure to include one or two of these compound lifts in every workout you do.
Along with helping you build lean muscle, these movements are important for increasing your athleticism, strength, mobility , and cardiovascular fitness. Because you use more than one muscle group to do these lifts, you need more energy calories to perform them.
Squats, for example, will give you more bang for your workout buck than leg press because you have to use more of your muscles and, therefore more energy, to do them. Accessory or isolation lifts are used as partners to compound lifts. Depending on the volume of your compound lift, you can add accessory lifts per day. Bodybuilding programs are often built on isolation movements. Isolation movements are single-joint exercises. These are used to increase the shape and size of a body part—if you want to improve your aesthetics, isolation lifts are perfect.
For example, if you'd like to isolate your biceps, then you'd do biceps curls. To isolate your calves, you'd do exercises like calf raises which exclusively target your calf muscles. For more exercises and how to perform them properly, check out our Exercise Database! The bodybuilder standby for sets and reps is usually sets of reps. That's usually the right rep range for muscle growth hypertrophy. If you're a beginner, make sure your first rep looks just like your last rep.
If you fail on the 8th rep, use lighter weight.