Here is all you need to know about being a female bodybuilding, whether you want to perform in a bikini or just hit the gym for strength gains.
How can you develop strong muscles? With regular strength training, obviously.
It isn’t easy to train as a bodybuilder. It typically requires working out twice a day, spending an hour or so lifting, and doing cardio for up to two hours a day.
Most female bodybuilders divide their strength training days into body parts, a practice known as a “split,” to organize their workouts. For instance, a typical 5-day split may appear as follows:
Day 1 – Chest
Day 2 – Back
Day 3 – Shoulders
Day 4 – Legs
Day 5 – Arms
Days 6 and 7 – Break
Nevertheless, everyone’s training will seem a little bit different based on their goals and body type. I alternate three days of leg and three days of upper body exercises, whereas most individuals arrange their lifting by concentrating on one body region per day.
A lot of athletes favor working out each muscle group twice per week. To do this, you might design your training to alternate between “push” and “pull” days and leg workout days:
Day 1 – Push in part of the chest, shoulders, and triceps
Day 2 – Pull for back and biceps part
Day 3 – Legs
Day 4 – Push for part of the chest, shoulders, and triceps
Day 5 – Pull for back and biceps
Day 6 – Legs
Day 7 – Break
After warming up, you’ll typically execute three to five exercises for the targeted body part, doing three to four sets of 8 to 12 repetitions for each.
It’s a good idea to start with complex exercises involving using more than one joint, such as squats, bench presses, deadlifts, etc., before switching to isolation exercises, which involve only using one joint, like bicep curls and leg extensions.
Because they enable you to lift heavier weights and serve as functional training, compound exercises usually receive all the attention. However, isolation exercises are crucial for bodybuilding workouts: These workouts are efficient at increasing the size of muscle fibers, a primary objective of all bodybuilding because they concentrate on one muscle at a time. Not to mention that these more straightforward workouts will keep you moving safely and injury-free if you are new to strength training.
You should only train at roughly 60-70 percent of your 1RM for one repetition maximum when performing 8–12 repetitions of each exercise.