It is true that women bodybuilders usually do not build fast muscles like men do, but with the help of consistent high volume, weight training exercises and other exercises, they can develop massive muscles. Nothing is impossible if you will do it with complete passion and follow right strategy, remember this all ladies out there. Actually, bodybuilding needs the workout with the session of numerous exercises, repetitions, and sets, these all moves help to overload muscle fibers which you gain through legal anabolic seroids.
The overloading of these moves actually stimulates the process of muscle building in the body. Women need to start the workout with the lower end of high volume exercises and then slightly increase a lot of exercises as the muscles develop.
These same factors will surely help you get your bodybuilding goal with all safety.
Beginners’ women must start bodybuilding with weight training exercises just for four days in a week. Remember your muscles need 3 days of rest after the exercises or workout of high volume, but it is possible to lift four days in a week but make sure split workout in separate sessions. Try to focus on legs, biceps, and back on Mondays and Thursdays, though focus more on shoulders, chest, and triceps on Tuesdays and Thursdays.
With the consistent workout along the same frequency after eight weeks now jump on to work out six days a week. Dedicate Mondays and Thursdays for chest, triceps, and shoulders, go for back and biceps on Tuesday and Friday and target legs on Saturday and Wednesday.
Try each workout with high volume, it is better to practice three sets of every exercise in the beginning, although each set including 6 to 12 repetition usually. Take rest between sets but make sure resting time should be 60 to 90 seconds. After eight weeks of training of three sets routine exercises now you should knock up the volume of exercise and complete 4 to 6 sets of every routine exercise. Always use appropriate weight for using in exercises, firstly start with lighter weight and then get comfortable with the exercise technique. After this you can increase weight as per your convenience, you should perform six repetitions and more than this but never go more than 12 for an exercise.
Select those exercises which are effectively designed to target muscles groups every day. Go for chest press, pushups and chest flys to make your chest, for shoulders exercises dips, lateral raise and shoulder press would be the great selection. However, chin-ups, seated row, and lat pull are the best moves for the back, for biceps what can be more beneficial than barbell biceps curls and dumbbell biceps curls.
You can include lunges, deadlifts, step ups, squat and hamstring curls for legs. It is utmost important to focus on larger muscles groups exercises first in a day and then move towards small moves or exercises. On the day when you are up to shoulders, triceps, and chest exercises, firstly complete all chest related exercises and then practice other.