I`ve had a few enquires regarding female muscle building programme and questions about the size women muscles, how big will they grow to? Will I look like a man?
Well here are a few pointers which I hope will put you straight on women and lifting weights.
why women should not fear the weights!
One question many women ask themselves is how they should be training different from their male counterparts. Women have a tendency to think that they have special needs being a female and if they trained in a similar manner to that of a guy, they would start resembling a guy; growing more muscles then they desire.
Unfortunately, this is a big mistake on their part.
The main thing you have to keep in mind here is that, yes, there are hormonal differences between males and females that will cause them to react in slightly different ways to exercise, and sure, most females probably will struggle a little more with that last little bit of stubborn body fat (probably not what you wanted to hear), but physiologically speaking, both males and females do still have quite a bit in common and females don't need a completely special way of training.
The fact of the matter is that most females are just not going to grow that big. You do not have the testosterone present in your body to do so, so unless you are supplementing with additional testosterone (which 99% of you aren't), building massive muscles should be the least of your concerns.
So, that means, lifting heavier weights does not necessarily translate to a large degree of muscle mass built for you.
Point two to this is that females typically do develop muscle at about half the rate of men, thus, again, this even further proves that you should not be concerning yourself with the thought that you'll spout gigantic muscles overnight if you so much as pick up something heavier than 10 pounds.
In a general sense, no. Both men and women need to apply the same general principles: heavy lifting, a proper diet, enough rest to ensure overtraining doesn't set in, and cardio to supplement their program.
Where women do differ - once you get down to much lower body fat levels and you are then trying to get rid of those last few pounds. At this point, due to estrogen levels and a mix of other factors it may be necessary to do some things slightly different.
Another area where females and males differ slightly as well is in total volume of the workout. Most often, females will have to scale back slightly on the volume of the workout (total sets of lifting performed), just because they frequently will have slightly reduced recovery capacities in comparison to most males.
This is an easy factor to get around though so long as you are paying attention to your workout program design and taking steps to ensure overtraining doesn't set in.
So don't be put off lifting weights ladies, just because you training like a man doesn't mean your going to end looking as big as one.