Did you know that spending about 1 hour a week lifting weights can decrease your chances of having a heart attack by up to 70%? Whether you’re a man or a woman, resistance training also reduces the risk of developing chronic diseases such as diabetes or cancer.
In fact, more and more women are attracted to the bodybuilding scene. They train to build muscle and enter international competitions, gaining cash prizes and fame in the process. If you think you have what it takes to become a female bodybuilder then you also need a great female bodybuilding workout plan.
This article offers you a lot of tips and pieces of advice on how to become a bodybuilder, so keep reading to become inspired!
1. Train the Major Muscle Groups Every Week
It has been discovered that nearly 40% of all bodybuilders skip leg day. This is definitely a bad thing since your legs have the biggest muscles in your body. Professional female bodybuilders have a smart approach when it comes to training and they take at least one full leg day per week.
Female bodybuilding is quite similar to male bodybuilding. You have to work your chest, abs, arms, back, shoulders, legs, and calves every week. For example, Monday you can focus on arms, Tuesday go for chest and abs, take Wednesday off, work your back and shoulders on Thursday, your legs on Friday, and calves on Saturday. Take Sunday off to let your body recuperate.
2. Lift Heavy Weights Regularly
To build muscle fast, you also need to train like a male bodybuilder. This means lifting heavy weights which start the hypertrophy process in your body. Hypertrophy means muscle growth and development. Lifting heavy free weights and working within your 1-6 rep range is one of the best female bodybuilding routines.
For example, you should ditch most machines and go for compound exercises such as deadlifts, bench presses, barbell squats, and military presses. These exercises work multiple major muscle groups and force your body to adapt quickly. In just a couple of months, you’ll be able to see a major transformation.
There are other exercises and routines you should implement in your workout regimen. For example, you can do dips for your triceps, work with dumbbells to develop your trapezius muscles, etc. To develop your calves, you can work them using a machine or by simply lifting yourself on your toes repeatedly while holding weights in your hands.
3. Increase Your Protein Intake and Eat More Calories
Women have almost 20 times less testosterone in their bloodstream in comparison with men. Testosterone is very important when it comes to building muscle. However, increasing your caloric intake will help you grow more muscle as a female bodybuilder, so it’s important to load up your plate every day.
For example, start by eating more protein which is essential for muscle development. You can get it from animal or plant-based foods. As a good rule of thumb, you should eat at least one gram of protein per pound of body weight per day. If you weigh 120 lbs then you should eat 120 grams of protein each day. Also, increase your total caloric intake by 300-500 calories to provide the necessary nutrients for your body to build more muscle.
4. Don’t Forget to Supplement the Right Way
Supplementation plays a vital role in muscle development. For example, you just set a goal to eat 120 grams of protein per day, but you might not be able to get all of it from foods. In this case, you can have a protein drink once or twice a day to reach your numbers. Whey or egg protein is ideal for female bodybuilders and a recommended serving size is about 25-35 grams of protein per drink.
At the same time, make sure that you also get more essential fatty acids such as omega-3, omega-6, and omega-9. These fatty acids support a healthy cardiovascular system and help your joints and ligaments regenerate properly. Most bodybuilders also take a multivitamin and multimineral complex to get the necessary micronutrients into their bodies.
5. Do Yoga for Muscle Stretching and Recovery
As a bodybuilder, you need to give your body a chance to rest and recuperate. Professional bodybuilders take at least one full day of rest each week. During this day, you can simply do nothing or go for a yoga class. Yoga is particularly beneficial for you because it helps stretch the muscles and eliminate the by-products of an intense bodybuilding program.
For example, some of these by-products are carbon dioxide, microscopic cellular junk leftover by the breakdown of muscle tissue, etc. Yoga focuses on breathing and it stimulates the lymphatic system which eliminates these by-products and other toxins.
6. Drink Plenty of Water Every Day
Whether you’re a female or male bodybuilder, water is an important component of your workout plan. Two-thirds of the human body is made of water and your muscles contain a lot of it, so drinking enough of this vital liquid is paramount to achieving your bodybuilding goals.
The amount of water you need depends on your workout regimen, body type, fitness level, weight, etc. As a rule of thumb, make sure that you drink at least 2-3 liters of water per day. If you also do cardio routines, increase that number to 4 liters. Some people like to drink a lot of coffee which dehydrates you. In this case, you need to compensate that by drinking even more water each day.
Now Put This Female Bodybuilding Workout Plan Into Practice!
It’s true that any female bodybuilding workout plan requires dedication and commitment, but you’re not alone in this journey. Having a professional trainer assist you with your workout sessions can be paramount for your success. At the same time, having the right supplements will also speed up the muscle-building process.
We can help you with that! Our collection of supplements and stacks are designed to be used by male and female bodybuilders alike. These bodybuilding products are safe, effective, and can take your workouts to a whole new level!