Setting your goals is the first thing you need to do before you jump into a female bodybuilding program. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. To help get you get started with this goal, IFBB Bikini pro, Bodybuilding.com-sponsored athlete, and personal trainer Taylor Chamberlain offers some tips for rocking a muscle-building phase in your workout program. Keep slowly increasing by 80 or so calories every other week.". Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Start with basic exercises for each body part and do two exercises—3 sets of 8-12 reps for each part. For every woman trying to lose weight, there's another tracking the amount of macronutrients (protein, carbohydrates, and fats) they consume. If you want to begin bodybuilding, start with basic exercises like squats and bench presses to build up your strength, then gradually work up to lifting heavier weights over time. And unless you're an elite competitor, reaching this extremely low level of body fat is exceptionally challenging. "From there, increase your calories by 500. Working with professional equipment may help you avoid injury, so find a gym or a personal trainer in your area that specializes in bodybuilding. Gradually Increase the Weights. There are four main categories of female bodybuilding… "It's impossible to achieve results without gaining a little fat mass along the way, so it's best to just expect it.". This daily supplement protocol is just another step you can take to reach your goal of adding lean mass to feel stronger and more confident! You can’t ... Go to the Gym Regularly and Stick to … Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. On the other hand, Chamberlain says, "being extremely lean can throw off your hormone production, your ability to recover after intense exercise, and your energy levels. Perhaps the most important element of a successful muscle-building phase for women is taking in more calories. Your life experience can help you easily build muscle mass, cut body fat and gain definition. 7. Women have plenty of specific benefits to gain. "I suggest a meal plan consisting of 40-percent carbohydrate, 30-percent protein, and 30-percent fat," suggests Chamberlain. Any number of workout plans can help you gain muscle mass. "I spent years trying to accomplish a more muscular physique, putting in hours and hours into weightlifting and cardio, and being very careful what I ate. ), says Martinez. It's smart to start with compound exercises (ones that require the use of more than one joint like squats, bench press, deadlift, etc.) Another common notion is that you need to be super lean before you start focusing on building muscle. It's a lot harder for women to find information about that! (Lean muscle, that is.) © 2020 Bodybuilding.com. It's not only possible, it's one of the best things that you can do for yourself! This overloading stimulates the muscle-building process. You need some body fat to both function well and to gain lean muscle mass.". But what if you want to do the opposite? What is Required to Achieve Success as A Female Bodybuilder? Building lean muscle increases a woman's functional strength, metabolism, and insulin sensitivity—and it'll help her resist fat gain in the future. Core lifts: Pallof press, chops, half-kneeling lifts, tall-kneeling lifts, overhead lifts, split-stance exercises, plank variations, and roll-outs. To generate new muscle tissue, your body needs additional energy, above and beyond what you need to maintain your current body weight.