A female client of mine asked me this. What is the best way to build muscle? She also mentioned that she doesn’t want to be a bodybuilder or anything.
First things first, there is no need for you worrying about getting bulked up like a bodybuilder. The average lady does not have the genetic make up for this. Even if that was your goal, it would take years of training and lots of eating and supplements. It takes about a month for the average person to add 1 pound of muscle.
What's the best way to build muscle and get more toned?
Nutrition and Sleep
Nutrition and sleep are 2 keys to building muscle. If you aren’t eating protein regularly and not getting enough sleep, it’s going to limit your ability to build muscle. To add muscle a lady should be eating 1.0-1.5 grams of protein per pound of bodyweight. Here is a great article from bodybuilding.com that gives a lot more details on nutrition recommendations.
How many times per week should you train?
The major muscle groups should be trained at least twice a week” to maximize growth.
How Many Sets Should You Do?
As a rough guide, 8-12 sets per muscle group per week are a good starting point.
How many Reps for Muscle Growth?
8-12 reps are ideal for building muscle.
No matter how many sets and reps you do, it’s important to use the method of progressive overload. In simple terms, this means to gradually increase weight, sets, and reps. Each set should be almost to failure. If you finish a set and you felt like you could had did a few more reps than the weight is probably too light.
What are the best exercises for building muscle?
You definitely want to make sure you focus on compound movements.
Here are a few examples.
Presses: squats, bench press, shoulder press, push-ups Leg press, Dips
Pulls: Dead lifts, seated row, dumbbell row, inverted bodyweight pull up, lat pulldown
Here are a few training routine options.
The first option is to train your whole body twice a week.
Monday: Whole Body
Thursday: Whole Body
Option two is to train your whole body three times a week on alternate days.
Monday: Whole Body
Wednesday: Whole Body
Friday: Whole Body
Option three is to train four days a week using an upper/lower split.
Monday: Upper Body
Tuesday: Lower Body
Thursday: Upper Body
Friday: Lower Body
LT Fit is bootcamp training service in Durham, Canada. We offer premium health coaching services to the Ajax, Pickering, Whitby and Oshawa areas.