Women do not need to worry about growing big and manly with weights, unless that is what you want and what you WORK very hard to achieve. This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely. Studies have shown that men and women do not need to train differently. If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass.
Your weight failure should be as follows, depending on the goals and outcome you are looking for
That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.
The following things can help with the true body changes that I want to make.
- Calorie Control
- Macro-nutrient Manipulation
- Stay Hydrated
- Adequate Protein.
- Essential Fats
- B Vitamins
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