Increasing muscle mass is perhaps one of the main questions in the training world, whether you are a man or a woman. A widespread myth states that these types of objectives are not mainly considered by some women, or at least that is what is believed.
Despite this, the increase in muscle mass goes beyond the sex of a person. Whether you are a man or a woman, building muscle is one of the healthiest practices related to training.
Based on the above, you must know how to increase muscle mass healthily. Are you ready?
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Woman: how to increase muscle mass
First of all, you must have well-established training goals. You are in the right place if your main goal is to increase muscle mass.
The next step is based on the mindset. It may not seem important enough to you. Still, a strong mentality can help you at decisive moments, both in decision-making and in the execution of some highly complex exercises.
In addition to the above, it should be noted that a strong mentality can also help you when faced with comments taken out of context. Although today many women focus on the mass gain, there are still marked and annoying prejudices on the subject.
In that order of ideas, we will teach you the essential aspects of increasing muscle mass as a woman.
Consider the menstrual cycle
The menstrual cycle is one of the most critical aspects of a woman’s life. If you want to increase muscle mass, it is necessary to consider it from the first days of bleeding to the approximate dates on which it appears and disappears.
This aspect becomes essential thanks to hormones, which play a fundamental role in women’s physiological and physical development.
Regarding the hormonal load, one can speak specifically of estrogen. This hormone not only improves protein production but directly helps build muscle.
Therefore, we advise you to know your menstrual cycle and adapt the training according to your abilities.
Vary the routine
Talking about routine means creating habits. In this case, they should focus on strength and resistance work, planned according to your physical abilities.
However, the routine must be modified over time, not only for reasons of monotony but to determine the physical and psychological progress of the organism.
When it comes to increasing muscle mass, regardless of whether you are a woman or a man, you must vary the routine. Try to increase the volume and loads and even add new exercises. Ideally, these types of changes should be made progressively and gradually.
Use high intensity
High-intensity exercises offer various benefits linked to physical well-being. Within these good points, the burning of calories and the stimulation at the muscular level stand out.
Therefore, it is one of the most recommended types of training for increasing muscle mass.
However, we recommend adjusting the intensity to your physical abilities. On the other hand, remember that high-intensity routines must have adequate rest to regenerate the muscle fibers.
Also, try to ensure that high-intensity routines are carried out with a maximum of one day of rest.
Work the cardiovascular system
A fairly common mistake is made within the increase in muscle mass: leaving cardiovascular work aside. Hypertrophy is not just about lifting weights; the body is much more complex than that.
Therefore, one of the main aspects when it comes to increasing muscle mass focuses on cardiovascular work.
Additionally, the probability of having smaller structures is greater if you are a woman. This is regarding the size of the ribcage, heart, and lungs.
In that order of ideas, we advise you to emphasize this type of training. In this way, cardiovascular work will help you improve the capacity of the heart and lungs.
Eat healthily
The recommendations related to food are the most common when it comes to increasing muscle mass. However, being a woman does not forgive you on the subject; quite the contrary.
If you want to build muscle, you need to eat correctly. The diet should also revolve around your nutritional needs and lifestyle habits added to the exercise.
Regarding this critical aspect, our recommendation focuses on using advice from a nutritionist. Avoid diets recommended by third parties or not eating food for hours.
Increase muscle mass if you are a woman, an individual issue
Increasing the group of your muscles is the objective; it is clear. To do this, you must abide by a series of aspects that can mark the right path for your results.
However, it is necessary to understand that this is an individual issue and depends solely and exclusively on your abilities and issues related to genetics.
Therefore, we recommend creating your training routine with your volume. The number of series and repetitions also depends on you, not third parties.