Female Bodybuilding Workouts

Female Bodybuilding Workouts – Here is some fantastic information on training for women.

Which is the best choice for female bodybuilding workouts? The question is frequently asked by women who understand they won’t put on as much muscle mass as men, but are willing to train just as hard.

  • So what are the differences (and similarities) in female bodybuilding workouts and those for men?
  • Are there any significantly unique features to a male and female bodybuilding workout?

Let’s talk about this now.

Female Bodybuilding Workouts

For decades, women have been considered the ‘weaker sex’. The reason? Hormone levels of testosterone, which builds muscle mass, are lower in females. For this reason, many ladies are discouraged by thinking muscle building is harder.

One more difference when it comes to female bodybuilding workouts is the motivation to exercise. Many women want fit, toned bodies – but don’t like the idea of bulging with bigger muscles, like men do.

A lot has changed about bodybuilding for women since the 1960s. But female bodybuilding workouts and even contests are more about enhancing appeal rather than gaining more muscle.

Understanding these constraints or limitations, which are the best female bodybuilding workouts today?

One that’s balanced, and includes cardio exercises.

Cardio workouts are important because women put on fat more easily than men due to their higher estrogen levels. Adding cardio to their morning routine after only taking BCAA supplements makes for a great female bodybuilding workout.

Exercises in Your Female Bodybuilding Workouts

 

Female Bodybuilding Workout

DAY 1: Chest/Triceps

Do 2 sets of 8 to 12 reps of each of these exercises

  • Incline Dumbbell Press
  • Dips
  • Flat Barbell Bench
  • Cable Crossovers
  • Skull Crushers

DAY 2: Quads/Calves

Do 2 sets of 8 to 12 reps of each of these exercises

  • Squats
  • Seated Leg Curls
  • Walking Lunges
  • Dumbbell Deadlifts
  • Seated Leg Extensions
  • Standing Calf Raises

DAY 3: Abs/Cardio

Do 30 to 40 minutes of cardio at low intensity.

  • Exercise Ball Crunch
  • Machine Crunches
  • Hanging Leg Raise
  • Bicycle Crunch

DAY 4: Back/Biceps

Exercise for 30 to 45 minutes at low intensity.

  • Latissimus Pull Downs
  • Barbell Rows
  • Incline Dumbbell Curls
  • Preacher Curls
  • Barbell Wrist Curls

DAY 5: Deltoid/Trapezius

Do 2 sets of 8 to 12 reps of each.

  • Dumbbell Military Press
  • Dumbbell Side Lateral Raise
  • Cable Front Raise
  • Smith Machine Shrugs

DAY 6: Cardio

This day is for only low intensity cardio exercises.

DAY 7: Rest

A key component of these female bodybuilding workouts is the rest periods. You’ll get two days off from weights, which aids complete recovery to return next week for more workouts.

As you progress through these female bodybuilding workouts and gain muscle, you’ll be able to increase volume suitably. Beginners should start out slow and increase gradually to avoid strain or injury.

If you don’t carry a lot of extra fat, you may shorten the cardio exercises to 30 minutes. Don’t strain yourself just to meet the requirements of any female bodybuilding workouts, though.

Nutrition is extremely important for the best results in any female bodybuilding workouts. Your bodybuilding protein diet ensures adequate supply of raw materials for muscle growth.

 

What Are The Differences In Female Bodybuilding Workouts?

 

Women Bodybuilding Workouts

Given the differences between men and women, female bodybuilding workouts must be tailored to match their strengths and needs. The higher estrogen levels in women means they’ll quickly gain fat if they stop exercising. Also, the relatively lower testosterone levels means their anabolic phase is shorter.

So cardio is a critical component of female bodybuilding workouts. Circuit workouts and supersets are also helpful. And taking long breaks from your workout is taboo.

Another problem with female bodybuilding workouts is the effect it can have on menstruation. Sometimes, irregular cycles can be hard to cope with as a consequence of intense workouts.

A third difference when it comes to female bodybuilding workouts is the lesser emphasis on resistance training. It’s not to say that women can do away with resistance training altogether. They cannot. But the actual workout itself is adjusted for those who want to stay in shape rather than pack on muscle mass.

best female bodybuilding workout

Fat loss is often a goal for female bodybuilders, which makes cardio exercises important in any female bodybuilding workouts. Being active, doing plenty of cardio and a bit of weights makes for an ideal regimen.

Even if you cut down female bodybuilding workouts to half the volume, you’ll still boost your metabolism, gain muscle and lose weight without getting overly muscular. This achieves an appealing physique.

In the ultimate analysis what matters more than the specific female bodybuilding workouts you follow is the dedication and committment with which you stick to your exercise plan and nutrition regimen.

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