Female Bodybuilding

Bodybuilding Does Not Make Women's Features Masculine

There is a widespread perception that doing weights make women develop big muscles which makes them look bulky. The perception has grown from seeing photographs of women bodybuilders which appear on various fitness magazines. But such figures are not natural. As unfortunate as it may be, most of the professional woman bodybuilders use muscle growth inducing drugs such as anabolic steroids. But, generally speaking, women bodybuilders will never gain huge bulky muscles as men do simply because the way their body is composed. Women's bodies do not produce as much testosterone as men's bodies do. Testosterone is a key muscle building hormone, and since women lack that they have very little chance to bulk up and have bulging muscles. If you are training with weights and staying away from the anabolic steroids then you are going to develop a lean body without any excess flab.

Weight Training Does Not Lead to Stiffness

Another common misconception is that if women do a lot of fitness training and weights, their body becomes uptight and stiff. Nothing can be further from the truth. In fact it is the opposite that happens. Provided your workout routine is fine and you are doing your exercises properly you should gain more flexibility with your body. Those who never exercise may feel that the developed muscles can be a hindrance to the movement. But that is simply not true. Exercises such as chin ups, dumbbell presses and flyes actually help you to stretch and be more flexible.

Muscles Don't Get Converted Into Fat

Some people hold the belief that once you stop the weight training all the muscles that you had developed will get converted into fat. This is just not possible physiologically. What actually may happen is that once you drop out of your routine, your physical activity comes down. This would result in the reduction of your muscle mass. At the same time once you are out of the routine, your eating habits deteriorate and soon you start having more fat than your body requires. Decreased rate of metabolism combined with bad eating habits lead to more fat and less muscles. But it is not that your muscles get converted into fat.

Cardio Vascular Exercises Are Not Enough

Cardio vascular training will help you to burn up the stored muscles and fats in your body. So they are very good exercises if you are aiming to reduce weight. However, the idea that women should only undertake cardio vascular exercises and should not do weights does not make sense. The purpose of doing weights is completely different. It helps you to tone your body and develop the muscles properly. It is one thing to have body without any flab, but it is completely different to have a body that is well toned and properly defined.

Weights Should Not Be Too Light

Being a female bodybuilder does not mean that you will do very light weights. The purpose of doing weights is to create a resistance for the muscles so that they try hard to overcome that resistance. In the process the muscles grow and get stronger. If the weight is too light and does not offer any resistance, then the whole exercise is pointless.

You Will Have To Control Your Diet

One more misconception about female bodybuilding is that once you are doing the weights there is no longer the need to keep an eye on the diet chart. But you must remember that you have to cycle whatever you are eating, as otherwise if your metabolic rate is unable to keep up with the calories you intake the excess calories will get stored as fat. There is also a limit to how much you can exercise. Going overboard can cause injuries. And it is also to be understood that all of your exercise should not be spent on reducing your weight but should also help you in building your muscles.

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Free Weights vs Resistance Equipment

Bodybuilders, athletes, and strength trainers have been using heavy objects provided by what ever nature had to offer dating back to the times of the ancient egyptians as seen on tombs, pictures showing different forms of exercise using sand and stone swinging. The Greek Olympic games began in 776 B.C., but in 393 A.D., Emperor Theodosis the Great abolished the Olympics, claiming it was a religious pagan festival.

Well, the Olympics are back and have been entering weightlifting events since 1896, and women have been entering since 2000.

Weightlifting and strength training didn't become popular until an easily adjustable barbell was created in 1910 by Alvin Calvert, allowing the user to conveniently remove or add more weight. More and more people were now training at home and this also encouraged athletic and physical education departments to utilize the new, effective, easy to use barbell, causing an even bigger surge in strength training popularity.

The industry really got a boost in the early 1970's when the Nautilus machine was introduced, that was an upgrade from the earlier Universal machines. These weighted, cable and pully variable resistance machines enabled the user to get natural human movement and precise resistance necessary for a quality full body workout.

Aerobics also became popular about this time and women were now joining the men at gyms for both weight control and strength training. Today, most if not all athletic sports training facilities utilize both free weights and resistance equipment.

I personally used free weights up until I joined The Chicago Health Club (Bally's) in 1973, straight out of high school. After I used the Nautilus, it was nearly all I used for bodybuilding. My routine was to build symmetrical cut muscle in the least amount of time and maintain it with the least amount of effort, so resistance training was perfect for me then and still is to this day with 40 minute intense, quality workouts, 3 times a week.

Of course, today there are numerous companies manufacturing resistance types of equipment, and some work very well if you don't mind forking over a large sum of money for a large piece of equipment.

I also discovered the use of free weights can be dangerous, unlike resistance training, once you begin a set, you are at the mercy of the weight and can cause torn muscle and ligaments if you aren't conditioned or have the weights fall off or on you, which happened to me more than once.

Resistance bands have also become a part of many peoples fitness program, including myself. With the careful and clever use of bands or tubes you can adjust the resistance by simply adding or removing bands that are color coated for different ranges of resistance. The resistance will depend on your fitness goals.

I've been using a personally designed total body resistance band workout system for almost 15 years now and I have experienced great success by duplicating the nautilus equipment regimen.

To be successful with a band workout, the bands need to be strategically anchored so you can get the proper movement for the muscle group you are working on. You should be able to comfortably perform ten to twelve repetitions of any exercise.

Bands are also very inexpensive compared to other workout devices and equipment. When used properly and consistently you can achieve the same results as free weights or expensive resistance equipment.

As with free weights the results will depend on the proper resistance, smooth fluid movement and frequency of the workouts.

Resistance bands can be safely used by kids and teenagers, men and women, boomers and seniors, and can be used for bodybuilding and strength training, weight management and flexibility, physical therapy and fitness conditioning, or to enhance athleticism.

Research has shown that resistance exercise (RE) can produce positive changes in muscular strength, endurance and power; bone mineral content; body composition; cardiovascular function; metabolism; and phsychological well-being. Also, conclusions were made that regular structured RE may prove beneficial in a weight-management regimen.

If you are looking for a inexpensive but effective way to get and stay fit, resistance bands should not be overlooked since some form of strength training should be on everyones to do list.

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How to Build Muscle With Bodybuilding Exercise

A well-planned exercise routine will not only help you replace fat with muscle, it will help you gain strength and flexibility. A bodybuilding exercise plan also improves bone strength, and lowers blood pressure. Whether you are a professional bodybuilder or you just enjoy hitting the weights hard at the gym, setting a goal for your bodybuilding exercise plan will help you achieve maximum results. Remember to make your goal challenging but be realistic. Plan a routine that will help you reach the goals you have set. You may choose to plan on paper or on computer; whichever method you chose in planning your bodybuilding exercise goal, state your goal in a positive, precise way.

It is best to choose performance-oriented goals instead of outcome-oriented goals. You can only control your own bodybuilding goals, you have no control over other peoples routines, so don't make you goal winning a competition. You might make your goal to gain a certain amount of muscles mass, or lose a specific amount of body fat. This type of goal works whether you compete or not. Planning before you begin helps you get organized and stay focused. Putting it in writing makes it more formal, and more likely that you will stick to the plan. You should include short-term goals that help lead to your main long-term goal. Breaking down your main goal into smaller goals makes it easier to stay on your bodybuilding exercise routine.

Set a deadline for achieving your main goal. Without a deadline it can be easy to put off your bodybuilding exercise routine. Keep track of each workout you complete successfully. Plan on rewarding yourself once your long-term goal is met. The most important step in planning is to include a proper warm-up period. Warming up reduces the change of injury and improves your performance. Warm up exercises of your bodybuilding exercise could include an aerobic activity such as treadmill walking, stepping, rowing or stationary cycling, or it could be arm circles, knee bends and shoulder circles.

A third alternative is to lift light weights with a high number of reps. The next step of your program will be tailored to the specific goal that you have set or area that you want to improve. If your goal involves your legs plan a bodybuilding exercise that works your legs, such as barbell squats or leg presses. Choose specific exercises that will increase your chest, like the barbell press, if that is your goal. Perform each exercise carefully to avoid injury. To build mass, do fewer reps but include more sets and heavier weights, Rest at least 1 minute between sets. Another important part of your bodybuilding exercise plan is to eat properly and drink plenty of fluids.

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Isometric Exercises - Bodybuilding Secrets of the Old Time Strongmen

Before Charles Atlas -- also known as Angelo Siciliano -- became famous by promoting his exercise course called... Dynamic Tension, there have been many old-time strongman that used body weight (isotonic) and isometric exercises.

One of these individuals was Alexander Zass -- better known as -- "The Amazing Samson."

(Zass, born in Poland but, lived most of his life in Russia and later on as circus performer lived in Great Britain after 1924.)

The important thing to note about Alexander Zass was how he developed his belief in the application of isometric exercise. Or as he referred to it "Maximum Tension." He believed this training protocol was superior to any other of the normal training programs used by strongman of his day and that included using weights in the development of physical strength

He understood that isometric exercises not only developed muscular strength but, also strengthened the tendons and ligaments which are crucial to developing strength.

The amazing Samson, who was also billed as "The World Strongest Living Man" was quoted as saying "I aimed first to develop the underlying connective tissues rather than the superficial muscles," (Taken from His Instruction Manual -- Samson Systems and Methods)

He further explained, "I always wanted to develop tendon strength... without tendons, one possesses no control over the muscles and the body... the development of the tendons are the strength to my secret. Muscle alone will not hold back wild horses -- but tendons will and do!"

Alexander Zass further stated in his training manual that bodybuilder type muscles were merely an illusion when it came to strength. Although he did not discourage students from developing muscular size -- he did instruct them on the practice of tensing their muscles one at a time-- then grouping the muscles together and tensing as many of them as possible-- all at one time.

In the use of isometric exercises, he outlined 3 distinct methods -- and they are as follows:

Freestyle

In freestyle you're using no devices or appliances you're just doing freehand isometrics. You are typically just using your own body.

Wall Exercises

In this method, you are using a wall, or even a tree to provide resistance instead of your own body weight or body.

Isometric Exercises Device

Here is the ideal or best way to perform isometric exercises. The disadvantages of both the freestyle and wall exercises is that there's no effective way to measure your strength gains.

And how do you know you're using 100% or even 70% power in this exercise? That's where an isometric exercise device such as the Tensolator or Bully Xtreme comes into play.

These types of bodybuilding contraction devices will allow you not only to measure your strength gains but typically will give you more variety in the type and quantity of isometric exercises you can perform.

The biggest appeal of isometrics is that with a few simple movements and not a whole lot of time you can get a complete body workout -- in your home -- in your office -- or anywhere!

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The Reasons Why Most Women Won't Get Arms Like Madonna Exercising With Weights

Most women who want to get in shape will normally stay clear from doing any resistance type exercises involving weights because they believe training with weights will turn them into muscle freaks. I hear this exercise myth all the time from women; it's probably the most common myth out of all the misunderstandings about training with weights to improve appearances in females. Many women think if they touch a weight they will end up with arms looking of sinew and bulging veins.

Images of the pop singer Madonna everywhere don't help to reassure women's confidence to train with weights for a better body. The misconceptions women have of training with weights have driven them to cardiovascular type exercises and away from the many benefits training with weights can have. Instead they prefer activities like running, biking or any piece of CV equipment that takes their liking in the hope it will transform the way they look.

There are some things to consider before running away from dumbbells and barbells and why they won't turn you into the next Miss Universe.

#1 - Big muscles or a ripped physique don't happen overnight. It isn't a case of going to the gym and lifting a few weights and waking up the next day with irreversible big muscles that you are stuck with for life.

#2 - Someone with a body that has bulging muscles and looks toned and distinguished has attained it with years and years of hard training and strict nutritional control or with performance drugs or both.

#3 - Women have less muscle building hormones then men and it is rare for a woman to develop big muscles even with a strict bodybuilding-training regime and strict diet.

#4 - I always reassure a women's misconception of training with weights by telling them that if they were able to easily build big muscles they would just as easily be able to decrease the size of the muscles by resorting back to doing nothing.

The advantage of resistance training over traditional cardio training is significant. Done properly, resistance training will create a cardiovascular response; killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living, and most sports. But more importantly for most women is that it will shape the body making it more aesthetically pleasing at the same time as toning muscle tissue. As soon the muscles begin to work frequently under resistance it speeds up the rate you burn calories and it makes it easier to reduce body fat levels.

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