), If you're looking for a way to goal-orient your strength training, a physique competition is a great option; however, keep in mind that even though the judges are scoring your abs, the health and performance gains you're making are even more important. To get started in bodybuilding, you need to find a gym, start weight training, and design your diet to match your routine. But it's also much less glamorous: dieting and meal-prepping, counting macros, waking up early to do cardio, spending hours in the weight room, and peeling calluses off your hands. (Some of these weight loss apps can help you track all that in one place.). (And, yes, you can follow a vegan bodybuilding diet and lifestyle too.). "Everyone is different, but new competitors are typically ready to compete after a 12-week intensive period," says Snyder. When the body repairs these micro-tears during rest, the muscle fibers grow back thicker, resulting in hypertrophy, or an increase in muscle size. Everything you need to know to get started with this high-fat, low-carb diet. When you're doing 8-12 reps of each exercise, you should only be working at about 60-70 percent of your 1RM (one repetition maximum), says Martinez. How to start bodybuilding for females requires three things: a great workout routine, an equally impressive diet, and complete dedication. Listen up: If you're a guy who just started training and can't do at least five clean, dead-hang, sternum-to-bar pull-ups, then you have no business going to the gym to perform set after set of biceps curls—period! Female bodybuilding workouts aren't too different from their male counterparts, especially at the beginning. Our website and the domain name “crazybulk.com” is representative of products that may enhance blood levels of hormones in the body. Yes, you'll need protein (to help build all that new muscle) but healthy fats are also a must (they'll keep you satiated longer, helping you keep your daily caloric intake low) and complex carbs will be crucial for fueling your workouts. "This will help uncover the beautiful muscular shape you’re creating." That said, you can totally take advantage of bodybuilding workouts and the training style even if you have no intentions of competing and just want to get strong as hell. The Best Workout Plans for Women to Get Stronger and Toned . Before you decide to sign up for a competition, do some research on which competition and genre of bodybuilding for women might be right for you. Bodybuilding: This is the most muscular category of women's bodybuilding. For example, a common 5-day split could look like this: However, everyone's training will look a little different depending on your body type and goals. (Not to mention, lifting weights can radically change your body.). Biceps. Use all of our products in conjunction with a well balanced diet and an intense bodybuilding or exercise program. © Copyright 2020 Meredith Corporation. The best exercises to use are big, compound movements that recruit a lot of muscle mass. With strength training, of course. ", Track everything: "Make sure you log your training so you can strategically increase your weights over time," says Martinez. Don't ignore machines: "For beginner weight-lifters, it can be beneficial to use machines as these keep the body in the proper place throughout the exercise," says Martinez. You must be logged in to post a comment. In addition, some women with larger amounts of muscle mass choose to take steroids to … How to Build Muscle – A Guide for Women Bodybuilders . Bodybuilders use myriad weight training exercises to achieve this goal. The 15-Minute Full Body Workout For Women to Get Stronger and Feel Better . The most glittery bikinis you've ever seen—sure, this is the culmination of bodybuilding training, if you chose to compete.