Ashley Hoffmann's Surefire Strength PlanThe hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. So on an average, men have It female bodybuilding weight training clear that women do not have weighh hormonal support testosterone to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is female bodybuilding weight training. The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not weiight big and bulky from lifting weights. This is not to say what is dianabol cycle you will not gain any muscle, you will, but you will not gain muscle like a man.
Ashley Hoffmann's Surefire Strength Plan
A lot of women make the mistake of thinking the path to a better body is paved with long cardio workouts on the elliptical, treadmill, or stair-stepper. Women tend to forget that increasing the amount of muscle on their bodies will actually boost their metabolism and help them stay leaner. Neon athlete Ashley Hoffmann wants to remind you that building muscle mass is a necessary process in the quest for an improved physique!
She has the plan and the tips to help you step off the treadmill and pick up some heavy dumbbells. Even if you're already in the habit of lifting iron and are well aware of the metabolism-boosting effects strength training can have, you may need a program overhaul.
Many women approach muscle building incorrectly and thus don't make progress as quickly as they can. So, no matter your ability level, here are some of Ashley's effective tips for increasing your strength and muscle mass for a great-looking body.
Forget the treadmill; it's time to train for more strength and bigger muscles! One of the worst mistakes you can make during a workout is picking up a really heavy dumbbell or pulling on a heavy cable without first doing sets of lighter weight. Lifting heavy weight while you're cold can increase your risk for injury and may even hamper your performance, so be sure to get your muscles and joints prepared before really attacking the iron.
If you've been on a fat-burning program for as long as you can remember, you've probably been keeping your rest periods really short. When you're building muscle and training for strength, your rest periods need to get a bit longer. When the goal of your workouts is increased strength, make sure you give your body everything it needs to build it. A rest range of seconds is appropriate for people who want to increase strength and muscle.
If you cut your rest periods short, you're not going to have the energy to do multiple heavy sets. Yes, you're trying to build muscle and strength, but that doesn't mean you should be trying to do sets of your one-rep max. Testing your one-rep max is great for finding out where to start, but you don't need to lift as heavy as possible every single day. Ashley recommends using weight that is percent of your max. You should be able to hit every rep, but those reps should be challenging.
If you're flying through your sets without much effort, it's time to increase the weight. Depending on your lifts, your target rep range will change. I think it's the safest way to lift heavy," explains Ashley.
When that happens, you're more likely to do a lift improperly and injure yourself. In the workouts below, you'll notice that some lifts have higher set and rep ranges than others.
For big lifts like the back squat, Ashley lifts more weight and fewer reps. For accessory lifts like leg extensions and curls, she does less weight and more reps. Ashley makes these changes because she wants to use big lifts to increase her strength and accessory movements to increase the size of her muscles.
At no point should you sacrifice good form for weight. No PR is worth putting yourself at risk for injury. If you're not sure what a lift is supposed to look or feel like, check out the Bodybuilding. Take your recovery sessions seriously. When you work hard and lift heavy, your body needs time to repair the damage you inflict and recover for your next gym session.
Remember, you don't grow when you lift, you grow when you rest. So, stay out of the gym at least two days per week. If you want to build muscle and strength, forget any of your preconceived notions about what weight training does to women. You can probably expect less.
So, keep in mind that building muscle isn't an overnight process. You will not wake up one morning looking like a slab of beef. The changes you make will be slow, and you'll be able to maintain control of how much muscle you'd like to gain.
Once you feel like you've put on enough muscle, you can then transition into a maintenance or cutting phase. These tips aren't nearly as helpful without a concrete plan to apply them. Here are two of Ashley's strength workouts that you can put in your regimen today! Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. View all articles by this author. Ashley Hoffmann's Surefire Strength Plan. Access our entire library of more than 50 fitness programs.