It’s given, that naturally and biologically men build muscles more and faster than women. One of the reasons is the male growth hormone, testosterone. Amongst its many functions, one of the functions of testosterone is to boost muscle gain. In women, the main hormone is estrogen, which has nothing to do with muscle gain. Apart from the role of testosterone, in general, men are better built, and more muscular than women. That is how we are structured. Women, for instance, have wider hips for allowing birth. This becomes a disadvantage when running. Men have narrow hips, which makes them more equipped to run. Similarly, women have a higher fat ratio than men. Hence, it is difficult for women to build muscles. Plus, men have the advantage of muscular hypertrophy. They also have bigger hearts than women and greater lung volume. However, it is not impossible for women to gain muscles. They need to follow the right exercise, nutrition, and supplementation. Here are a few tips for women to easily gain muscles.
TIPS FOR WOMEN TO EASILY GAIN MUSCLES
1. Lift more weight
The foremost and most obvious tip for muscle gain is to lift more weight. Lifting more weight will undoubtedly lead to more muscle gain. Yes, they have different hormones which make men tend to bulk up more than women. But that can’t stop a woman from lifting weight. Women can decide their own limits and they can lift as per their comfort. One can start from 2.5-kilo dumbbells and then slowly and steadily increase the weight.
2. Choose the right moves
Next tip to gain muscles is to choose the right moves. It is necessary to appropriate exercise for maintaining your physique. Your workout or exercise schedule can include push-ups, pull-ups, squats, shrugs, curls, triceps dips, deadlifts, lunges, and chest presses. These kinds of exercises will target multiple muscles in one go. Some of them help in instant muscle gain.
3. Pay attention to your reps and sets
Focus on your reps and sets. Repetitions and sets have proven to make a lot of difference. You should decide the number of sets and repetitions that you will be considering while lifting weights. Make sure that your weight and reps are inversely proportional to each other.
4. Include HIIT in your routine
Studies show that including HIIT in your exercise routine is beneficial for muscle gain. Herein you will have to pick a set of five to six exercises. They should be high-intensity exercise. Create your own circuit. You can include a variety of exercises in your circuit. Studies depict that HIIT exercises are one of the most effective ways to gain leaner muscles with any equipment.
5. Contract your muscles properly
Contraction is said to be the key to muscle gain. Profuse and proper movement and contraction will lead to muscle gain. Keeping strong movements will channel your energy towards your muscle. The best tip is to do slow repetitions and then hold the movement for a few seconds so as for better contraction.
6. Muscle gaining supplements for women
Nutrition and supplementation are just as important as exercise. The best supplements for muscle gain include whey protein, creatine, fish oil, BCAAS, beta-alanine, and CLA. Whey protein is a complete protein with all the amino acids. It is a high-quality milk protein, vital for muscle gain. Creatine and fish oil aid healthy muscle gain. Fish oil offers essential omega-three fatty acids. Beta-alanine reduces muscle fatigue and muscle soreness, and so does CLA. They help in increasing the mass and strength of muscles.
