A Woman’s Guide to Gaining Muscle with Weight Training > 자유게시판

This blog offers a woman’s guide to gaining muscle, complete with a summary of key principles and a sample muscle-building workout. More and more women are lifting weights to meet their health, fitness and performance goals, so understanding how to safely build muscle through weightlifting is vital. If you’re looking for the best exercises for women to build muscle, look no further. Key ideas include lifting heavy weights and selecting the right exercises, as well as the sets, reps and recovery times that will help you meet your goals. Many women have traditionally avoided weightlifting because of the common misconception that it will make them "get big." Fortunately, the power of this myth seems to be fading, as more and more women are turning to weightlifting as a means of improving their strength, balance and overall well-being. In 2004, only 17.5% of women in the United States participated in strength training two or more times per week.

Fast-forward 16 years, and in 2020 it was reported that 26.9% of women met the guidelines for muscle-strengthening physical activity. So, let’s turn this myth on its head and talk about how women who have a goal of gaining muscle can do so safely and effectively through resistance training. Before we get into the "how" of weight training, let’s look at some proven principles and clear up some misconceptions. To stimulate muscle growth, or Prime Boosts Pills hypertrophy, a stimulus must be placed on the muscle. Some women, in response to a fear of "getting big," tend to stick with weights that they are comfortable using for a full three sets. However, a greater stimulus must be placed on the muscles to see any real changes. You need to get out of your comfort zone using appropriate load progressions and put greater physiological demands on your muscles. Once you can make this paradigm shift in your mind, you will be able to make substantial progress in both your strength and muscle gains.

Generally, it is recommended to increase your load in 5% increments until the weights are heavy enough to complete each set within the goal repetition range. For example, if you currently bench press 10 repetitions using 100 pounds (45 kg), increase to 105 pounds (48 kg) to see if this decreases the number of repetitions you can perform. If you can still complete 10 repetitions on your next set, add another 5 pounds (2.3 kg). Women often underestimate their strength and, by default, grab lighter weights. This is a mistake. Instead, choose a weight that can be lifted 10 times, with the last two repetitions posing a significant challenge. It is important to maintain good form throughout the set, Prime Boosts Pills so as soon as you notice your form starting to fail, reduce the amount of weight being lifted or take a rest. The goal is to lift heavy and well, not lift heavy and get hurt.