Body Banao

Many people are puzzled by women building muscles, primarily for 2 reasons: they cannot understand the reason for building muscle and the idea that women are unable to build muscle. However both these notions are false as today lots of women participate in workouts with the aim of being fit and slim or cut and toned. However the fact is that media has created the idea of how women should look and accepted by the society. It means thin looks god.There is a vast difference between thin with hardly any muscle mass and slim with pleasant mass and tone. However women are encouraged to become an abnormality, which is harmful to them. They are led to think hat being thin is the ultimate result that would help them get all they desire. But the fact is that women are depriving their bodies of essential nutrients required to remain healthy and continuing the lie that women tend be weaker sex.

In order for women to build muscle, they must give up all the wrong notions they have been fed and accept the process of building muscles, which is same for a man or woman. To get the desired muscle gains, the muscles must be exercised to the point of tiredness and for that they need to use heavy enough weight.

Nutrition plays an equally important part in women’s muscle building program. Correct eating implies eating very basic foods, eliminating junk foods, coke and sods from the diet and concentrating plenty of complex carbohydrates, like fruits, vegetables, and grains as unprocessed as possible. Unprocessed state ensures the whole nutrients remain intact. Protein is equally important as it is the building block of the muscles. While a hardcore bodybuilder eats 1.5 grams for every pound of body weight, most women must eat at least 1 gram for every pound of body weight. For better processing of protein, eat it in smaller quantities along with complex carbohydrates. It implies 5-6 smaller meals daily along with sufficient protein and carbs at every meal.

Many experts state that it is difficult for women to build big biceps and there is a certain degree of truth in it. It is Testosterone that is responsible for big bulky muscles, and since it a male hormone not many women have it, they cannot bulk up.

The main reason most women strength train is to tone and slim, so they have nothing to worry. For women to bulk up, they have to eat a particular high carb, high protein diet and take supplements, combined with very hard weight lifting schedule. As most women who want to simply look good and bulky, it is great news. But for women bodybuilders who are looking to have awesome biceps, this is bad news. They have to face 2 obstacles to practically force biceps to grow, but can be done. The first thing these women looking for huge female biceps should incorporate is to reduce the reps, while increasing weight on their weight lifting schedule. Training in the gym is must as against the bodyweight training at home. The gym provides professional training equipment that is far better for bulking up as compared to push ups and body weight exercises that have limited ability before becoming toning exercises.

Rather than performing sets of 10-12 reps, increase the weight as you can lift without injury and perform 2-3 kinds of bicep weight lifting exercises. Perform 3 sets, with each being 6-8 reps only. If it becomes very easy, simply increase the weight.

Another factor that women bodybuilders have to contend with when building big female biceps is intense protein supplements. This step is unavoidable. Protein is necessary for muscle building and as women are disadvantaged when developing biceps due to absence of testosterone. To overcome this problem using intense protein supplements and lifting heavier weights during biceps exercises while reducing the reps. This mixture is highly effective at getting over the natural drawbacks.

While few female bodybuilders opt for hormones, it is not a natural bodybuilding method and as in the case of steroids can harm in the long run. Avoid going for hormones, since heavy weight training and important protein supplements are sufficient for women bodybuilders to get big biceps.

Train intelligently and safely and eat a correct diet and use right exercise schedule to develop bigger female biceps. It will help you reach your objectives but in a healthier manner.

Most people going to the gym spend a lot of time working their arms and chest. However it is rare to see a guy who spends time squatting, which is the king of muscle building exercises. Those who do it spend a lot of time hitting their legs hard, to give their legs a well defined muscular look. This also includes the most ignored muscles, the calves and hamstrings.

Squats stimulates the whole leg, glute and back muscles to a great extent, while increasing total body growth due to the assistive association of the arms, upper back, shoulders and neck. It has been proven that squats produce an anabolic (growth inducing) result on all the muscles of the body as they speed up highest oxygen supply and nutrient delivery to the muscle. Hence squats target two regions directly: the quadriceps and the gluteals. While many would appreciate growth in the first area, not many want growth in the second area. However while there is a dislike for big butt, the back view also incorporates the hamstrings and calves.

In order to develop these muscles to the same level as the quads and glutes, you have to opt for specialization training. The hamstrings are elongated muscles that start from the lower pelvis to insertion at the back of the knee. It has 3 unique muscles, , leg biceps, sedmitendinosus and semimembranosus, and help in knee flexion and hip extension. The calves are located at the rear of the lower leg, and include 2 muscles, the gastrocenemius and soleus. They play an important part in ankle extension when lifting the toes and the gastroc assists the hamstrings in knee flexion and stability.

For complete development of these muscles, you should do various knee flexion and ankle extension activities. Targeting the muscles from various angles provide the excellent results. Hence it is advisable to do various hamstring curls and calf raises in slow, controlled and concentrated method. This will effectively stimulate muscle fibers and improve flexibility. Always remain tight in the flexed position and completely stretch the muscles in the lower position. Avoid jerking the body with any fast motions to help in lifting the weight. It can lead to injury and halt your progress. After your leg routine, spend 10 minutes for stretching these muscles to avoid any tautness that will prevent any instances of injury.

Here are the exercises to be done for killer legs:

·    Leg curls: Do 3 sets of 8-10 controlled, medium repetitions.
·    Standing Leg Curls: Do 10-12 reps for each leg and 2-3 sets per leg.
·    Standing Calf Raises: Do 3 sets of 10 -12 reps with mildly heavy weight. For great unrestrained motion, perform the exercise without putting on the shoes.
·    Seated Calf raises: Do 3 sets of 10 -12 controlled reps. Go bare feet for a nice pump.
·    Single-leg Calf Raises: Do 2 sets of 15 – 25 reps, with or without shoes and switch legs.