A large percentage of women who enter the gym for the first time and turn to the instructor or personal trainer, ask immediately not to want to grow their muscles, but to only strengthen them, as if they were afraid of becoming muscular.
This attitude is mainly because of the need to want to adapt to the so-called ideal image, to the trend, to fashion, treating one’s body as an avatar; we could say that today, the physical represents the icon of ourselves.
However, the trend will change.
Female Body Builds Aesthetics
The ideal image of femininity cannot therefore remain constant.
As long as the metamorphosis took place generationally, the problem was relative. In fact, before the media and the globalization, fashion was transformed in very long times.
Unfortunately, this is no longer the case today and, on the contrary, the rapidity of the reversals is differentiating the sometimes opposite flows of approval.
In principle, the stereotype of female beauty is in constant metamorphosis and does not leave the possibility of metabolizing it.
Until the middle of the last century and a little more, the perfect woman was curvy and soft.
Between 70 ‘and 80’, androgyny took center stage. In the 90s and up to the early 2000s, the icon of thin, long-limbed and often bordering on anorexia insisted.
Today the issue is much more complicated.
Female beauty imposes perfection not only in the forms but also in the skin’s care, hair, eyes, nails etc. Eternal youth, a prosperous but not bulky breast proportioned but not wide and not even narrow hips, significant but not muscular thighs, round, protruding and marble buttocks, a flat abdomen on which to glimpse the six-pack which, however, must not recall the male image.
Since adapting to a similar model is highly unlikely, dissatisfaction with one’s body image and with it the so-called eating behaviour disorders (DCA) is increasing, especially in borderline cases.
Using cosmetic surgery is no longer a privilege of the wealthier classes and almost all of them practise fitness with aesthetic goals.
Not everyone can resort to scalpels and for this reason the nutrition and sport sector seems to grow unstoppably. Let me be clear, losing weight is easy, just as improving one’s tone is not; body recomposition is more than workable.
What does not fall within our potential, however, is to determine how to remodel ourselves?
Muscle tone is an equal physiological feature for all healthy people, which has nothing to do with aesthetics. Toning up, means losing weight and strengthening the muscles by hypertrophy; there are no other means to confer an aspect of greater roundness and compactness since, as we have said, the very concept of toning, aesthetically does not really exist.
That said, even avoiding that the volumes increase – bigger arms and thighs, wider shoulders etc. – by reducing the fatty tissue the muscles would still be highlighted.
Most women who begin an aesthetic culture journey must therefore deal with the fear of appearing more muscular, accept this possibility and realise that any result is easily reversible.
In case of weight loss, if weight reduction is important, there is also the possibility that the surrounding tissues do not have the elasticity necessary to remain compact; here, there is very little to do, if not “fill” with other musculature. On breast reduction, however, the possibilities are even more limited, because in some women the increase in the underlying breastplate is aesthetically counterproductive – but not in all.
Not only men but also women must, therefore, work on their own body looking for greater muscle hypertrophy, especially enhancing the points related more to female beauty such as the buttocks, thighs, lower back and abdomen.
However, it is not recommended to work only in these districts; the kinetic chain must always be developed entirety, to avoid the risk of creating a failure and related paramorphisms.
Hence the frequent need to rely on a personal trainer, the choice of training, motivation and help in the work. To all those who would like to try their hand in just 30 ‘3 times a week, we advise against aiming at too high goals. For most subjects it is necessary to train like a fitness model to progressively conquer even small results at a time. Let’s go into more detail.
Female Body Builds Workout
“Toning” training isn’t what most women believe.
Aerobic fitness machines, such as steppers, stationary bikes, treadmills, elliptical trainers, etc. are useful just for warming up, cooling down, improving cardiovascular-respiratory-metabolic efficiency and for increasing energy consumption; not to build.
The same applies to the isolation exercises commonly practiced to firm up, such as the impulses with cables, the gluteus machines, adductor and adductor machine, etc.
Regardless of the opinion of the individual technician, these can be objectively useful to reinforce a specific district, to create an initial conditioning, for periods of unloading, but not to grow on a muscle level.
To achieve this goal, female training must be heavy, as the load percentages necessary to achieve hypertrophy are high; this scares many women before they even start.
The fairer sex underestimates its resources, working below these intensities, thus getting poor results, while it would have all the credentials to achieve great progress greater than males.
Let’s not forget that, for the same muscle mass, women can express more strength than men. Having a lower anabolic hormonal flow – as they enjoy negligible testosterone levels – they will have to sweat a little more to grow.
The problem, however, does not arise, since too much muscularity is not, however, a very sought-after feature.
The load percentage of muscle growth ranges between 75 and well over 80% of the ceiling (1RM). Note: maximum load means the maximum load that can be lifted only once with no external help.
Another determining factor for muscle hypertrophy is the recovery time between one series and the other which must be incomplete, therefore preventing the energy reservoirs of the phosphates present in the muscle cells from fully recovering. This time corresponds to about 1’30 ” (from 60 ” to 120 ”).
The number of repetitions (reps) per series is also decisive. The muscle failure necessary for growth, mainly because of the accumulation of lactic acid, must take place in about 45-70 ”. Respecting low TUT (time under tension), the correct number will be about 8/12 rep.
The number of sets per muscle group depends on the training system.
In a split – one workout per muscle per week or micro-cycle – you can even get to 30 sets. In multi-frequency instead – more workouts per week or micro-cycle – 9/12 sets are more than enough.
Note: especially for beginners it is not advisable to immediately face similar workloads, while it would be advisable to gain them progressively.
If you are training in a split, try to end each session in total exhaustion – which is an individual factor, but it translates into the inability to continue training further. If you train in multi-frequency instead, it is not appropriate to get this level of fatigue, and it must be considered counterproductive – it would not leave time for the body to overcompensate.
Remember that muscle growth is a physiological adaptation to an external stimulus, in this case fatigue and consequent muscle micro-injuries, which uses hormonal mediators and nutritional factors; this, however, requires time proportional to the level of fatigue achieved, the diet, age and subjectivity.
In principle, for hypertrophy, each series should achieve that burning sensation and muscle numbness because of the formation of lactic acid which usually begins around the 5th / 6th reps, continuing up to the 8th / 12th.
In the hypertrophic phase, it is advisable to take care of the diet in quantitative and qualitative terms, trying to nourish oneself to grow, but avoiding to tarnish too much. Starting from an overweight condition, it might make more sense to take advantage of the initial conditioning period – in which the overall load is reduced – in order to reduce (under low-calorie diet) the overall fat mass. Once ready, you can start with a diet that is normally low in calories and then mildly high in calories. It will be necessary to have an eye on the amount of protein, which must fully satisfy individual needs, and that of carbohydrates – essential to sustain training. Eating immediately after training, preferably a main meal, or possibly a large protein or carbohydrate snack, will speed up recovery – it is also possible to combine a creatine dietary supplement if necessary.
Without respecting these traits, obtaining the hypertrophy necessary for female aesthetics could be very difficult.