Female Muscle Growth – How Girls Get Lean

Female Muscle Growth – How Girls Get Lean

Female Muscle Growth – How Girls Get Lean

Female muscle growth is nothing new; strong women date back to the 16th century. Check out these Vintage Female Weightlifters. These women may not have been taken seriously in their time, but their stories are truly remarkable.  These female weightlifters were ahead of their time, they knew exactly how to build muscle fast, get strong and get lean.

We’ve come a long way since the 16th century, but female muscle growth remains somewhat of an anomaly.  As a result; workout plans to help women with muscle growth and diets that support their ambition to get lean, can prove challenging to come by.

The sad truth is that the training style that the industry directs towards women is what’s holding them back.  Check out Fitness Plans For Women.  Here you will find more information about how traditional women’s fitness methods are sabotaging your efforts.

Female muscle growth is within your reach, provided you are willing to stop blindly following the crowd and start working with a method that is proven to help you get lean.  If traditional women’s fitness methods got results, we would have far more women in the world who are satisfied with their bodies, sadly we do not.

Lipstick Lifters is here to put an end to that.  We aim to promote the benefits of female muscle growth far and wide.

If you’d rather somebody else created your workout plans for you, check out Members Zone.  Members Zone is our online portal offering warm ups, workouts and finishers across 21 different training categories specifically for women in weightlifting.  Our plans are designed to be mixed and matched based on your desired outcomes, membership also includes dedicated 1:1 support and accountability.

How to build muscle fast

Female muscle growth occurs in exactly the same way that male muscle growth occurs; through weightlifting.  Above all else, you need to be lifting (heavy for you) weights.  But that’s not all; the method you use to lift those weights counts also.

For example; Lower reps/higher volume lifting will help you build strength and mass. That’s not to say you should neglect the; mid reps/mid volume approach which will develop your overall strength and endurance.  Ideally you need to balance the two methods.

Since we are all built differently; the results you get from your chosen method is likely to differ from the results of somebody else following the exact same method.  This is why women need to stop blindly following other people’s workout plans expecting the same results.  You are not them, you are you, therefore; it is important that you take the time to find the method that gets you the results you want.

Muscle growth takes time, persistence and patience

Nobody is going to get lean overnight, so lose the short term mentality and accept the fact that you are in this for the long haul.  If you’re not willing to commit long term, you’re wasting your time here because you will not achieve anything substantial with a short term mentality.

female muscle

While it is possible to build muscle fast, it is extremely difficult to build muscle and get lean in a very short amount of time.  For more information, check out Bulking and Cutting for Women.

Female muscle growth: how it’s done

To build muscle fast you should adopt the low rep/high volume approach.  What that means is that you should be lifting a weight that you start to struggle with around the 3-4th rep.  Here your rep range should be between 3-6 reps per set.

This approach should also be balanced with the mid rep/mid volume approach, where you work with a weight that you start to struggle with around the 8th rep.  Your rep range here should be between 6-12 reps.

female muscle growth

Track your progress

If you’re not keeping track of your lifts and your diet you will struggle to progress.  Without keeping a dedicated record of what you’re doing you won’t have a benchmark to move forward on.

The bitter truth is; nobody can tell you how your body will respond to your workouts or your diet until you actually put it to the test on yourself.  If you keep a dedicated record you will always have something to refer back to when you need to make changes.

Remember, you’re in this for the long haul; female muscle growth and the process of getting lean doesn’t happen with one simple workout plan or one simple diet.  You need to go through a process of trial and error to monitor how your body responds.  In time you will find your sweet spot.

Teaching yourself independence is the single most valuable thing you can do.  The industry sabotages women’s efforts daily, free yourself of this trap by taking the time to test reliable methods on yourself.  Learn by doing, prove success or failure by yourself and on yourself, it’s the best way. – The only way. 

Not sure how many calories you need during your bulking and cutting phases?  Try our Macro Calculator; designed specifically for women in weightlifting.  Not sure how the macro diet works?  Check out Macros Explained; that should answer most of your questions.  And if you’re serious about your bulking and cutting phases, you absolutely must track your lifts and your diet.

You may not think that muscle growth is your objective, but understand that if you want to drop body fat to reveal a lean and strong appearance underneath, you’re going to need to build some muscle first. 

Female muscle growth isn’t just about a building a bodybuilders physique, nor is a bodybuilders physique easy to achieve. 

It should be noted, that through weightlifting, you will not achieve a female bodybuilders physique, unless of course – you intend to.  Bodybuilding is a sport and it takes A LOT of effort to get on stage.

You don’t have to go that far if you don’t want to, nothing is going to change quickly, so take the steps and monitor your results.  You can take this as far as you want, chances are you’ll take this further than you think.  Weightlifting is a highly addictive sport.

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