If you have overcome the preconceptions that muscles will make you less sexy and you understand that they will give you the sexy shapes you are looking for, you probably want to work on them as efficiently as possible. Here’s what you need to do!
Many people (women and men) try to transform their bodies through exercise. They want to get rid of fat and look slim and fit. They usually get into cardio and focus on burning calories. It may seem like a good approach but it doesn’t work because the body adapts by increasing appetite and lowering the metabolic rate.
It is more effective to follow a well-structured and thoughtful training with weights. It will increase and shrink your muscle mass so you will burn more calories and move better. Weight-bearing exercises have other metabolic benefits, such as increased insulin sensitivity, increased glucose demand and the release of fat-burning hormones.
Strength trainings also strengthens your bones, and muscles play a protective role against disease by reducing the risk of diabetes, heart disease and premature death. Other benefits of muscle for women include better mobility, less pain (especially back and knee pain), better hormonal balance (fewer menstrual symptoms) and less stress.
How to train for muscles
When you want to work your muscles efficiently, be sure to include the following elements in your workouts:
Volume refers to how much work you actually put into training and is defined as the total number of repetitions per workout. A large volume is important for building muscle mass because it produces metabolic stress, which stimulates protein synthesis, or the process by which the body repairs tissues and builds muscle.
For beginners the ideal volume is 2-3 sets of 10-15 repetitions per exercise. Advanced can go up to 4-5 sets with the same number of repetitions.
Depending on the frequency of training, you can have between 2 and 5 exercises per muscle group.
The biggest mistake for women who want muscle is that they use small weights. You want most of your workouts to include weights that allow you to do 8-15 reps per set. The weight you work with must be challenging so that you cannot exceed the maximum number of repetitions you propose. If you want to do 12 repetitions in an exercise, the weight must be such that you can not exceed 12 repetitions if you want; at the 12th repetition to reach exhaustion.
Multiarticular exercises recruit more muscles and involve more than one joint. Barbell back squats, deadlifts, presses, rows, lunges, climbing on stair, olympic exercises, traction and traction on the helcometer are all such exercises. Uniarticular exercises target smaller muscles and use only one joint (for example biceps flexion or lateral shoulder lifts) and should be used less than the multiarticular ones.
Tempo refers to the cadence of the exercise, how long it takes you to lower and lift the weights. Compared to fast tempos in which you quickly lift weights and let them fall under the effect of gravity, the slower ones are more suitable for building muscle mass and strength but also for a higher metabolic cost.
A tempo may look like this: 4210. The first digit shows how long it takes to lower weights, the second digit indicates the pause before concentric movement, the third digit is the concentric movement (lifting weights) and the fourth digit represents the pause before the next repetition.
4210 in the case of squats would mean going down in 4 seconds, taking a break for two seconds down, getting up in a second and starting the next repetition without a break.
Usually the most used tempo for exercises is 4010.
Many take far too long breaks between sets. The break plays an important role in training with an impact on metabolic stress.
Beginners benefit from rest intervals of 1-2 minutes. As you advance you can decrease to 30 seconds. Women generally need shorter breaks between sets, having a better recovery rate after exercise, compared to men!
Repetitions until exhaustion
To reach exhaustion means to do repetitions until you can no longer do any of them correctly, without cheating. Let’s say you have to do 8-10 reps with 50 kg but you can do 11; this means that you no longer force your body effectively. You need to increase weight in order to reach exhaustion on repeat 10.
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