These workouts are how powerful women become – Lose 20 pounds in a month diet plan


Shoulder workouts for women Women’s back workouts Women’s leg workouts Buttocks workouts for women Women’s Arm Workouts Upper body workouts for women Strength training for women

More women are training now than ever before. That’s great! But the problem is that most of them never move enough weight to make a profound change in their strength or physique.

I’m not here to tell you that you have to become super tough and become a competitive powerlifter – unless that’s your goal. I wish there were more strong women in the world who could feel the benefits and see the aesthetic results of the results of well-designed strength workouts, built around great movements and made for moderate repetitions.

Are you still working under the illusion that performing less than 12 reps per set will make you “load up? Let’s put that one to rest. I trained dozens of women and made them lift hard and heavy, which is the type of strength training. that only increased their physique. One of my clients even won Mrs. Kentucky’s competition – not a figure competition or bodybuilding – while squatting her body weight and shaving.

Here’s how to build the best strength training for women and two of my favorite workout programs to follow.

1. Choose the best big moves and make them longer

Nothing against all frog pumps and skater jumpers – they have their place – but when you build strength, the best exercises to use are large, compound movements that recruit a lot of muscle mass. Here are some examples:

Lower body

Barbed wire deadlift

Horizontal push for upper body

Horizontal pull for upper body

Vertical pressing of the upper body

Vertical pull of the upper body

Basic exercises

If all you were doing was spending the rest of your strength training career using only those exercises, becoming a little stronger in them over time, you would build a lean and sexy body – and you would do it faster than if you spent half of your workouts on exercise and isolation-focused equipment.

High-strength strength training simply works better with protein! One shake a day on training days is not an idea at all.

2. Adequate strength training

Many men and women alike take a “more repetitions and more volume” approach to training. Here is my point of view: without intensity, the whole volume in the world will not produce a strong and positive change in your body.

So what is intensity? You can use a computer with a maximum of one repetition to find it, but here’s how I explain it to clients: If you’re going to do a set of eight repetitions, the last repetition should be difficult but achievable. You should be able to complete one more repetition, maybe two, but not more.

If you do 8 reps on a set of knee bends, but you know you could have done 12, 15 or more, this is not enough intensity. Intensity is hard work – so hard that you might only get it in the final set of an exercise, which is great. This can be enough to really challenge your muscles and help you build a lean and fit body.

Are they getting heavy? Large lifts are stronger and safer with a quality lifting belt.

3. Follow simple lifting programs

Hot Pickup: Many aspiring lifters – men and women alike – should only use one of two training “splits”: full body workouts or upper / lower divisions in which you train your upper body in one day, and lower body next.

Both approaches allow you to reach the peak of frequency and intensity so that you can bring more energy to each workout. In addition, you will stimulate a lot of muscle mass at each training session, and your metabolism will be increased for a longer time.

Bank press with dumbbells

4. Use your time wisely

Some coaches use circuits and supersets for anything. Others love straight sets. I’m in the middle: I recommend doing straight sets (ie doing all the sets and repetitions prescribed for one exercise before moving on to the next) to the big lower body movements, but the rest of the time, I prefer to use a pair. sets, which are like supersets with more rest between exercises.

Here’s why: After a hard set of kneeling or deadlift, you should not feel like doing anything other than resting. Otherwise, go ahead and pair or group exercises together. This will allow you to work harder in less time, which is always a good thing.

Full body strength training for women

Now that you know the four main principles of strength training properly, let’s tie it all together in some solid lifting workouts. Alternate these two workouts in an ABA / BAB format, doing one workout twice a week, then the other twice the following week. Feel free to use the Bodybuilding.com workout database to find alternative workouts that fit your equipment.

Workout A: Focus on the whole body, deadlift

1

Barbell Deadlift

Add weight for the first three sets.

4 sets, 6 reps (90 sec break)


2

PAIR SET

Perform the exercises in order, resting for 1 min. between exercises and 90 sec. between sets.

Bank press with dumbbells

Add weight for the first three sets.

4 sets, 6 repetitions (rest 1 min.)


Row with one-arm dumbbells

Add weight for the first three sets.

4 sets, 6 reps (left, no rest)


Row with one-arm dumbbells

Add weight for the first three sets.

4 sets, 6 reps (right side, rest 90 sec.)


Workout B: whole body, squat concentration

1

Barbed wire kneeling

Add weight for each set.

3 sets, 8-12 reps (rest 90 sec.)


2

PAIR SET

Perform the exercises in order, resting for 1 min. between exercises and 90 sec. between sets.

Push away

Make each set close to failure.

3 sets, 8-12 reps (rest 1 min.)


chin up

Use a tape or machine assistance if you cannot perform proper repetitions.

3 sets, 8-12 reps (rest 90 sec.)


Upper / lower strength training for women

You have more options here. You can do these two workouts twice a week in an ABAB format or do the ABA / BAB format for three workouts a week. The second upper or lower body workout can also mix movements and repetition intervals if you follow the same push / pull / upper / lower pattern.

Women’s lower body strength training

1

Barbed wire kneeling

Add weight for the first three sets.

4 sets, 6 reps (90 sec break)


2

Barbell Deadlift

Add weight for the first three sets.

4 sets, 6 reps (90 sec break)


3

4 sets, 12 reps (alternating, 6 reps per side, rest 90 sec.)


4

3 sets, 30 sec (rest 30 sec.)


Upper body strength training for women

1

PAIR SET

Perform the exercises in order, resting for 1 min. between exercises and 90 sec. between sets.

Push away

Add weight or resistance to the tape if necessary to stay within the repeating range.

3 sets, 10-12 reps (rest 1 min.)


Sit down

Add weight for the first three sets.

3 sets, 12 reps (90 sec break)


2

PAIR SET

Perform the exercises in order, resting for 1 min. between exercises and 90 sec. between sets.

Shoulder press with dumbbells seated

Add the weight of each set.

3 sets, 8 repetitions (rest 1 min.)


chin up

Use tape or machine support if you cannot perform proper repetitions.

3 sets, 10 reps (90 sec break)




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