5 Sucessful Muscle Gaining W/O's - Women
sara_xo
Posts: 195 Member
Weightlifting has an amazing purpose, it can fit in with most people with different needs and goals. You can find hundreds and hundreds of articles about how to lose weight, how to shape up and trim down but it is really hard to find editorials on how to add size or weight gain for women.
Many articles have been published in both magazines and online about mass training but most of them are written by men for men. I thought I would change this path and reach out to the women out there that either have a hard time to gain weight, to achieve more curves to their bodies, but also to the more serious athlete who wants to build more size with the hope to compete on stage.
I have many clients that come to me for help with weight gaining purposes, many having a very hard time putting on any size and curves. It is very rare these people get any recognition or help since most programs are towards overweight women trying to lose weight. Putting on size can be just as hard for women as it is to lose weight.
To gain size doesn't mean that you will turn into a man or get overly muscular, trust me, that is such a misconception. People may stare at me because I put many male bodybuilders to shame but I have been training for over 15 years to get where I am with the goal focused on competing and to become a professional athlete. For women with goals to add size and curves there is no reason to be afraid of the weights or to train heavy.
Muscles are needed to obtain your curves, to help your posture and to tighten your skin. The good thing with muscles is that they help you constantly burn fat which together with a good diet will give you a leaner look year round without having to do hours and hours of cardio.
I have tried many different workouts and I know now that constant changes of different workouts are by far the best way to attack the muscle and to gain new muscle size. It is important to keep your muscles in anabolic mode all the time to get the result you are looking for - whether this is to build muscle or burn fat.
Different workout plans matched together with a good diet plan will always do the trick. Try to change your workout routine every 4 to 6 weeks and make sure to give your body the best fuel and building stones for total muscle recovery with the right food and supplements. It is NOT in the gym you achieve growth, it's when you recover and rest.
Preparing For The Growth
Although this is strictly a training article I cannot emphasize enough the importance of workout nutrition. This is where a lot of your training donations will get rewarded.
I highly recommend a pre-, during- and post-workout drink that will prevent your muscles from dying empty of glycogen during this time of stress. We need to have them fully fueled and loaded all the way through the workout to get the result we want and to make sure we don't lose any muscle size (atrophy) during the workout.
My secret formula is actually originally from Sweden and I have been using it for over 10 years. I am sure many of you have heard of Vitargo. Many companies have been trying to copy this product but cannot live up to the real product.
This product is used by many top elite athletes and who cannot mention its name because their current sponsors cannot make the product. It's common in different sports all over the world and has been scientifically formulated and approved. Read more about Vitargo on my blog.
The best thing about this product is that, not like others - it has actually been scientifically proven on HUMANS to work better than any other product on the market.
Pre-workout drink:
2 scoops Vitargo
5g glutamine
5g creatine
Workout drink:
1 scoop of Vitargo
Post-workout drink:
2 scoops of Vitargo
30 of Whey protein Isolate
5g glutamine
5g creatine
Attack The Weights
I have trained with many of the best bodybuilders in the world - 6-times Mr. O Dorian Yates, 8-times Ms. Olympia Lenda Murray, Veronica Dahlen (Swedish world champion and IFBB Pro in 1988), Bill Grant, and Robby Robinson, to name just a few, and I have learned a lot of different ways to train and to improve my size.
To make their workouts work for me I have taken parts of their workouts and composed various workout programs that suit my needs.
Here I present 5 different workouts that will wake up your muscles from the long winter sleep and make them grow to a curvy summer shape, or to a competitive muscle frame.
Here are 5 different workouts to wake up your muscles from the long winter sleep and make them grow to a curvy summer shape or competitive muscle frame. I encourage you to try them all...
Many of my clients have trouble putting on size and curves.
Try each of these programs to see which one works best for you.
Always be sure to do a few light sets before each exercise.
Weightlifting has an amazing purpose, it can fit in with most people with different needs and goals. You can find hundreds and hundreds of articles about how to lose weight, how to shape up and trim down but it is really hard to find editorials on how to add size or weight gain for women.
Many articles have been published in both magazines and online about mass training but most of them are written by men for men. I thought I would change this path and reach out to the women out there that either have a hard time to gain weight, to achieve more curves to their bodies, but also to the more serious athlete who wants to build more size with the hope to compete on stage.
I have many clients that come to me for help with weight gaining purposes, many having a very hard time putting on any size and curves. It is very rare these people get any recognition or help since most programs are towards overweight women trying to lose weight. Putting on size can be just as hard for women as it is to lose weight.
To gain size doesn't mean that you will turn into a man or get overly muscular, trust me, that is such a misconception. People may stare at me because I put many male bodybuilders to shame but I have been training for over 15 years to get where I am with the goal focused on competing and to become a professional athlete. For women with goals to add size and curves there is no reason to be afraid of the weights or to train heavy.
Muscles are needed to obtain your curves, to help your posture and to tighten your skin. The good thing with muscles is that they help you constantly burn fat which together with a good diet will give you a leaner look year round without having to do hours and hours of cardio.
I have tried many different workouts and I know now that constant changes of different workouts are by far the best way to attack the muscle and to gain new muscle size. It is important to keep your muscles in anabolic mode all the time to get the result you are looking for - whether this is to build muscle or burn fat.
Different workout plans matched together with a good diet plan will always do the trick. Try to change your workout routine every 4 to 6 weeks and make sure to give your body the best fuel and building stones for total muscle recovery with the right food and supplements. It is NOT in the gym you achieve growth, it's when you recover and rest.
Preparing For The Growth
Although this is strictly a training article I cannot emphasize enough the importance of workout nutrition. This is where a lot of your training donations will get rewarded.
I highly recommend a pre-, during- and post-workout drink that will prevent your muscles from dying empty of glycogen during this time of stress. We need to have them fully fueled and loaded all the way through the workout to get the result we want and to make sure we don't lose any muscle size (atrophy) during the workout.
My secret formula is actually originally from Sweden and I have been using it for over 10 years. I am sure many of you have heard of Vitargo. Many companies have been trying to copy this product but cannot live up to the real product.
This product is used by many top elite athletes and who cannot mention its name because their current sponsors cannot make the product. It's common in different sports all over the world and has been scientifically formulated and approved. Read more about Vitargo on my blog.
The best thing about this product is that, not like others - it has actually been scientifically proven on HUMANS to work better than any other product on the market.
Pre-workout drink:
2 scoops Vitargo
5g glutamine
5g creatine
Workout drink:
1 scoop of Vitargo
Post-workout drink:
2 scoops of Vitargo
30 of Whey protein Isolate
5g glutamine
5g creatine
Attack The Weights
I have trained with many of the best bodybuilders in the world - 6-times Mr. O Dorian Yates, 8-times Ms. Olympia Lenda Murray, Veronica Dahlen (Swedish world champion and IFBB Pro in 1988), Bill Grant, and Robby Robinson, to name just a few, and I have learned a lot of different ways to train and to improve my size.
To make their workouts work for me I have taken parts of their workouts and composed various workout programs that suit my needs.
Here I present 5 different workouts that will wake up your muscles from the long winter sleep and make them grow to a curvy summer shape, or to a competitive muscle frame.
I encourage you to try them all and use the best qualities that work for you. Some of the programs don't include the warm-up sets you need to do before hitting the heavy weights. Always make sure to do a few light sets before each exercise.
Heavy Duty To Failure
I was introduced to this training philosophy by the Shadow himself "Dorian Yates." This training will force your muscles to grow in a short time since the breakdown in muscle fiber on this program is the most intense. The workout principle is built on a short intense workout, not spending more than 45 minutes in the gym to complete your mission and a total breakdown of muscle tissue.
Dorian Yates philosophy was, and is, is to use mainly compound movements and to conduct only one set to failure of each exercise. Each exercise starts with two warm up sets to feel the weight, get the muscle prepared and warm for what's to come.
It is good to have a training partner to spot you for that last few reps since its principles are all about going over the limit and to do those added reps you didn't even think you could do. The spotter should barely help you and force you to get the weight up by yourself. This weight should continually be a record weight for you from week to week.
To recover from this muscle breakdown the body will need more rest than with other training principles. The day of working a big muscle group should be followed by a rest day to assure full recovery and growth. And remember you only have one set to give all, so focus on the task and do it right because you don't get a second chance (or set).
This workout is featured on my training DVD Cinderella Story where 6-times Mr. Olympia Dorian Yates is seen mutilating my muscles.
Day 1: Arms
Day 2: Chest/Abdominals
Day 3: Rest
Day 4: Shoulders
Day 5: Back
Day 6: Rest
Day 7: Legs/Calves
Day 8: Rest
Arms:
Biceps Curl with Barbell: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Hammer Dumbbell Curls: 1 warm-up set of 12 reps, 1 working set of 10 reps
Preacher Curl with Barbell: 1 warm-up set of 12 reps, 1 working set of 10 reps
Skull Crushers: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Tricep Extension with Dumbbell: 1 warm-up set of 12 reps, 1 working set of 10 reps
Pushdowns with Rope: 1 warm-up set of 12 reps, 1 working set of 10 reps
Chest:
Incline Dumbbell Presses: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Incline Flyes with Dumbbells: 1 warm-up set of 12 reps, 1 working set of 10 reps
Flat Bench: 1 warm-up set of 12 reps, 1 working set of 10 reps
Decline Bench: 1 warm-up set of 12 reps, 1 working set of 10 reps
Sit-ups with Weight: 3 sets to failure
Weighted Leg Raises: 3 sets to failure
Shoulders:
Military Press in Front: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Side raises: 1 warm-up set of 12 reps, 1 working set of 10 reps
Bent Over Rear Delt Raises: 1 warm-up set of 12 reps, 1 working set of 10 reps
Front Raises with Dumbbells: 1 warm-up set of 12 reps, 1 working set of 10 reps
Shrugs: 1 warm-up set of 12 reps, 1 working set of 10 reps
Back:
Lat Pulldown: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Bent Over Barbell Rows: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Seated Cable Row: 1 warm-up set of 12 reps, 1 working set of 10 reps
Deadlifts: 1 warm-up set of 12 reps, 1 working set of 10 reps
Legs:
Leg Extension: 2 warm-up sets of 20 reps, 1 working set of 20 reps
Squats: 2 warm-up sets of 12 reps, 1 working set of 20 reps
Lying Leg Curl: 1 warm-up set of 15 reps, 1 working set of 20 reps
Stiff Legged Deadlifts: 1 warm-up set of 12 reps, 1 working set of 20 reps
Giant Set Blaster
We want to make sure the body doesn't adapt to the workouts and it's intensity - the end result will be hitting a plateau with no growth or gain.
To prevent this from happening we need to change strategies every 4 to 6 weeks. This will help shock the body since we work on different muscle fibers from low or high intensity, one workout to another. All the while keep in mind we still want to keep some intensity to keep workouts on the shorter side, and NO talking between sets!
As we all know it is not in the gym you build muscles, it's outside the gym when you get to rest and recover. With this high intensity routine you do 3 to 4 exercises with no rest in between each. This is followed by 45 seconds rest before doing a second and final repeat of the giant set. Make sure to bring some extra towels so you can reserve all the machines and benches you need for the movements.
This workout will improve your endurance as well as your strength since you will be working both types of muscle fibers. Always start with 2 warm-up sets for the first exercise per body part to warm up the joints and muscles.
Muscle Mutilation Drop Sets
To reach failure and complete muscle fatigue can also be achieved by doing drop sets.
The purpose here is to go to failure and then you drop the weight about 25% and do a few more reps until failure is reached, and then drop additional 25% one more and final time to failure. Try to hit failure at around 10 reps on the first weight, 8 on the second and then 4 more reps on the lightest weight.
This is a perfect workout in case you are lacking a training partner or a spotter and still want to work with heavy weights.
Since you are adding more reps to your set there is no need to do more than 2 drop sets of each exercise with 45 second rest in between. Remember, women don't want to over train any muscle group as we have a harder time to recover which will lead a catabolic state and no muscle growth.
Day 1: Chest/Biceps
Day 2: Back/Triceps
Day 3: Rest
Day 4: Shoulders
Day 5: Legs/Calves
Day 6: Rest
Heavy Duty With Pyramid Training
Another way to increase growth is by increasing your strength too. To do this, we need to work our fast twitch fibers and do heavier weights for fewer repetitions.
Our goal is now to get stronger for every workout we do which means breaking weight records in every workout. This can be challenging but also inspiring especially those needing a lot of hard work. But as they say, "No pain, no gain!" This workout is good to use after a period of training with higher reps.
What we implement here is pyramid training which means increasing the weights to lower the reps for every set we do. The last set should be only up to 4 reps.
Every exercise consist of 4 sets with a 45 seconds rest in between each of them. For this training method it takes courage from the female of not being afraid of heavy weights.
You start off the first set with a weight that will be manageable for 10 repetitions. Then rest. For the second set you choose a weight with which you can only accomplish 8 reps, followed by 45 seconds rest again. The weight for third set should be that heavy that you will stop at 6 reps. One more rest before the last set which will be with a even heavier weight to reach failure at 4 reps.
Here are 5 different workouts to wake up your muscles from the long winter sleep and make them grow to a curvy summer shape or competitive muscle frame. I encourage you to try them all...
I was introduced to this training philosophy by the Shadow himself "Dorian Yates." This training will force your muscles to grow in a short time since the breakdown in muscle fiber on this program is the most intense. The workout principle is built on a short intense workout, not spending more than 45 minutes in the gym to complete your mission and a total breakdown of muscle tissue.
Dorian Yates philosophy was, and is, is to use mainly compound movements and to conduct only one set to failure of each exercise. Each exercise starts with two warm up sets to feel the weight, get the muscle prepared and warm for what's to come.
It is good to have a training partner to spot you for that last few reps since its principles are all about going over the limit and to do those added reps you didn't even think you could do. The spotter should barely help you and force you to get the weight up by yourself. This weight should continually be a record weight for you from week to week.
To recover from this muscle breakdown the body will need more rest than with other training principles. The day of working a big muscle group should be followed by a rest day to assure full recovery and growth. And remember you only have one set to give all, so focus on the task and do it right because you don't get a second chance (or set).
This workout is featured on my training DVD Cinderella Story where 6-times Mr. Olympia Dorian Yates is seen mutilating my muscles.
Day 1: Arms
Day 2: Chest/Abdominals
Day 3: Rest
Day 4: Shoulders
Day 5: Back
Day 6: Rest
Day 7: Legs/Calves
Day 8: Rest
Arms:
Biceps Curl with Barbell: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Hammer Dumbbell Curls: 1 warm-up set of 12 reps, 1 working set of 10 reps
Preacher Curl with Barbell: 1 warm-up set of 12 reps, 1 working set of 10 reps
Skull Crushers: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Tricep Extension with Dumbbell: 1 warm-up set of 12 reps, 1 working set of 10 reps
Pushdowns with Rope: 1 warm-up set of 12 reps, 1 working set of 10 reps
Chest:
Incline Dumbbell Presses: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Incline Flyes with Dumbbells: 1 warm-up set of 12 reps, 1 working set of 10 reps
Flat Bench: 1 warm-up set of 12 reps, 1 working set of 10 reps
Decline Bench: 1 warm-up set of 12 reps, 1 working set of 10 reps
Sit-ups with Weight: 3 sets to failure
Weighted Leg Raises: 3 sets to failure
Shoulders:
Military Press in Front: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Side raises: 1 warm-up set of 12 reps, 1 working set of 10 reps
Bent Over Rear Delt Raises: 1 warm-up set of 12 reps, 1 working set of 10 reps
Front Raises with Dumbbells: 1 warm-up set of 12 reps, 1 working set of 10 reps
Shrugs: 1 warm-up set of 12 reps, 1 working set of 10 reps
Back:
Lat Pulldown: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Bent Over Barbell Rows: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Seated Cable Row: 1 warm-up set of 12 reps, 1 working set of 10 reps
Deadlifts: 1 warm-up set of 12 reps, 1 working set of 10 reps
Legs:
Leg Extension: 2 warm-up sets of 20 reps, 1 working set of 20 reps
Squats: 2 warm-up sets of 12 reps, 1 working set of 20 reps
Lying Leg Curl: 1 warm-up set of 15 reps, 1 working set of 20 reps
Stiff Legged Deadlifts: 1 warm-up set of 12 reps, 1 working set of 20 reps
Giant Set Blaster
We want to make sure the body doesn't adapt to the workouts and it's intensity - the end result will be hitting a plateau with no growth or gain.
To prevent this from happening we need to change strategies every 4 to 6 weeks. This will help shock the body since we work on different muscle fibers from low or high intensity, one workout to another. All the while keep in mind we still want to keep some intensity to keep workouts on the shorter side, and NO talking between sets!
As we all know it is not in the gym you build muscles, it's outside the gym when you get to rest and recover. With this high intensity routine you do 3 to 4 exercises with no rest in between each. This is followed by 45 seconds rest before doing a second and final repeat of the giant set. Make sure to bring some extra towels so you can reserve all the machines and benches you need for the movements.
This workout will improve your endurance as well as your strength since you will be working both types of muscle fibers. Always start with 2 warm-up sets for the first exercise per body part to warm up the joints and muscles.
Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Rest
Day 4: Shoulders/Abdominals
Day 5: Legs/Calves
Muscle Mutilation Drop Sets
To reach failure and complete muscle fatigue can also be achieved by doing drop sets.
The purpose here is to go to failure and then you drop the weight about 25% and do a few more reps until failure is reached, and then drop additional 25% one more and final time to failure. Try to hit failure at around 10 reps on the first weight, 8 on the second and then 4 more reps on the lightest weight.
This is a perfect workout in case you are lacking a training partner or a spotter and still want to work with heavy weights.
Since you are adding more reps to your set there is no need to do more than 2 drop sets of each exercise with 45 second rest in between. Remember, women don't want to over train any muscle group as we have a harder time to recover which will lead a catabolic state and no muscle growth.
Day 1: Chest/Biceps
Day 2: Back/Triceps
Day 3: Rest
Day 4: Shoulders
Day 5: Legs/Calves
Day 6: Rest
Swedish Viking Rage Workout
This is a workout that demands its performer - Beware all weak minds! This will show you that only the strong survive and will become a true Valkyria in Valhalla.
Well, back to reality, this workout will fatigue your muscles like nothing else and will make you pass limits of endurance and lactic acid.
Here we try to use only one exercise to maximize the reps and to shock your muscle by doing five sets going from high to low reps, and then back up from low to high reps which will total at 10 sets. It might sound complicated but it is as simple as can be.
You simply use 5 different weights going from super light for your 40 reps to the heavy weight for your 5 reps with no rest in between. I can assure you that when you go back down on the weights from high reps it will feel much heavier than you began with.
This method stimulates both of our muscle fibers, the slow acting and the fast acting, since you train both with high reps as with low reps in same set. This will give us a complete breakdown of the muscles we train. It will be a fast and intense workout leaving only the energy to make a quick exit. This is one of many training programs that I use in the MJ KISS, my personal training method.
Day 1: Back/Chest
Day 2: Rest
Day 3: Shoulders/Arms/Abdominals
Day 4: Rest
Day 5: Legs/Calves
Day 6: Rest
Heavy Duty With Pyramid Training
Another way to increase growth is by increasing your strength too. To do this, we need to work our fast twitch fibers and do heavier weights for fewer repetitions.
Our goal is now to get stronger for every workout we do which means breaking weight records in every workout. This can be challenging but also inspiring especially those needing a lot of hard work. But as they say, "No pain, no gain!" This workout is good to use after a period of training with higher reps.
What we implement here is pyramid training which means increasing the weights to lower the reps for every set we do. The last set should be only up to 4 reps.
Every exercise consist of 4 sets with a 45 seconds rest in between each of them. For this training method it takes courage from the female of not being afraid of heavy weights.
You start off the first set with a weight that will be manageable for 10 repetitions. Then rest. For the second set you choose a weight with which you can only accomplish 8 reps, followed by 45 seconds rest again. The weight for third set should be that heavy that you will stop at 6 reps. One more rest before the last set which will be with a even heavier weight to reach failure at 4 reps.
Day 1: Back
Day 2: Chest
Day 3: Rest
Day 4: Shoulders/Hamstrings
Day 5: Arms/Abdominals
Day 6: Quads/Calves
Day 7: Rest
Conclusion
If you are ready for something new and don't get the results you want, then try these 5 mass-gaining workouts for 12 weeks. Feel free to contact me at "marika@kagedmuscle.com" with your progress and/or if you are interested in a customized training plan made to suit your goals.
Good luck!
For more information and pictures: http://www.bodybuilding.com/fun/5_routines_for_women.htm
Many articles have been published in both magazines and online about mass training but most of them are written by men for men. I thought I would change this path and reach out to the women out there that either have a hard time to gain weight, to achieve more curves to their bodies, but also to the more serious athlete who wants to build more size with the hope to compete on stage.
I have many clients that come to me for help with weight gaining purposes, many having a very hard time putting on any size and curves. It is very rare these people get any recognition or help since most programs are towards overweight women trying to lose weight. Putting on size can be just as hard for women as it is to lose weight.
To gain size doesn't mean that you will turn into a man or get overly muscular, trust me, that is such a misconception. People may stare at me because I put many male bodybuilders to shame but I have been training for over 15 years to get where I am with the goal focused on competing and to become a professional athlete. For women with goals to add size and curves there is no reason to be afraid of the weights or to train heavy.
Muscles are needed to obtain your curves, to help your posture and to tighten your skin. The good thing with muscles is that they help you constantly burn fat which together with a good diet will give you a leaner look year round without having to do hours and hours of cardio.
I have tried many different workouts and I know now that constant changes of different workouts are by far the best way to attack the muscle and to gain new muscle size. It is important to keep your muscles in anabolic mode all the time to get the result you are looking for - whether this is to build muscle or burn fat.
Different workout plans matched together with a good diet plan will always do the trick. Try to change your workout routine every 4 to 6 weeks and make sure to give your body the best fuel and building stones for total muscle recovery with the right food and supplements. It is NOT in the gym you achieve growth, it's when you recover and rest.
Preparing For The Growth
Although this is strictly a training article I cannot emphasize enough the importance of workout nutrition. This is where a lot of your training donations will get rewarded.
I highly recommend a pre-, during- and post-workout drink that will prevent your muscles from dying empty of glycogen during this time of stress. We need to have them fully fueled and loaded all the way through the workout to get the result we want and to make sure we don't lose any muscle size (atrophy) during the workout.
My secret formula is actually originally from Sweden and I have been using it for over 10 years. I am sure many of you have heard of Vitargo. Many companies have been trying to copy this product but cannot live up to the real product.
This product is used by many top elite athletes and who cannot mention its name because their current sponsors cannot make the product. It's common in different sports all over the world and has been scientifically formulated and approved. Read more about Vitargo on my blog.
The best thing about this product is that, not like others - it has actually been scientifically proven on HUMANS to work better than any other product on the market.
Pre-workout drink:
2 scoops Vitargo
5g glutamine
5g creatine
Workout drink:
1 scoop of Vitargo
Post-workout drink:
2 scoops of Vitargo
30 of Whey protein Isolate
5g glutamine
5g creatine
Attack The Weights
I have trained with many of the best bodybuilders in the world - 6-times Mr. O Dorian Yates, 8-times Ms. Olympia Lenda Murray, Veronica Dahlen (Swedish world champion and IFBB Pro in 1988), Bill Grant, and Robby Robinson, to name just a few, and I have learned a lot of different ways to train and to improve my size.
To make their workouts work for me I have taken parts of their workouts and composed various workout programs that suit my needs.
Here I present 5 different workouts that will wake up your muscles from the long winter sleep and make them grow to a curvy summer shape, or to a competitive muscle frame.
Here are 5 different workouts to wake up your muscles from the long winter sleep and make them grow to a curvy summer shape or competitive muscle frame. I encourage you to try them all...
Many of my clients have trouble putting on size and curves.
Try each of these programs to see which one works best for you.
Always be sure to do a few light sets before each exercise.
Weightlifting has an amazing purpose, it can fit in with most people with different needs and goals. You can find hundreds and hundreds of articles about how to lose weight, how to shape up and trim down but it is really hard to find editorials on how to add size or weight gain for women.
Many articles have been published in both magazines and online about mass training but most of them are written by men for men. I thought I would change this path and reach out to the women out there that either have a hard time to gain weight, to achieve more curves to their bodies, but also to the more serious athlete who wants to build more size with the hope to compete on stage.
I have many clients that come to me for help with weight gaining purposes, many having a very hard time putting on any size and curves. It is very rare these people get any recognition or help since most programs are towards overweight women trying to lose weight. Putting on size can be just as hard for women as it is to lose weight.
To gain size doesn't mean that you will turn into a man or get overly muscular, trust me, that is such a misconception. People may stare at me because I put many male bodybuilders to shame but I have been training for over 15 years to get where I am with the goal focused on competing and to become a professional athlete. For women with goals to add size and curves there is no reason to be afraid of the weights or to train heavy.
Muscles are needed to obtain your curves, to help your posture and to tighten your skin. The good thing with muscles is that they help you constantly burn fat which together with a good diet will give you a leaner look year round without having to do hours and hours of cardio.
I have tried many different workouts and I know now that constant changes of different workouts are by far the best way to attack the muscle and to gain new muscle size. It is important to keep your muscles in anabolic mode all the time to get the result you are looking for - whether this is to build muscle or burn fat.
Different workout plans matched together with a good diet plan will always do the trick. Try to change your workout routine every 4 to 6 weeks and make sure to give your body the best fuel and building stones for total muscle recovery with the right food and supplements. It is NOT in the gym you achieve growth, it's when you recover and rest.
Preparing For The Growth
Although this is strictly a training article I cannot emphasize enough the importance of workout nutrition. This is where a lot of your training donations will get rewarded.
I highly recommend a pre-, during- and post-workout drink that will prevent your muscles from dying empty of glycogen during this time of stress. We need to have them fully fueled and loaded all the way through the workout to get the result we want and to make sure we don't lose any muscle size (atrophy) during the workout.
My secret formula is actually originally from Sweden and I have been using it for over 10 years. I am sure many of you have heard of Vitargo. Many companies have been trying to copy this product but cannot live up to the real product.
This product is used by many top elite athletes and who cannot mention its name because their current sponsors cannot make the product. It's common in different sports all over the world and has been scientifically formulated and approved. Read more about Vitargo on my blog.
The best thing about this product is that, not like others - it has actually been scientifically proven on HUMANS to work better than any other product on the market.
Pre-workout drink:
2 scoops Vitargo
5g glutamine
5g creatine
Workout drink:
1 scoop of Vitargo
Post-workout drink:
2 scoops of Vitargo
30 of Whey protein Isolate
5g glutamine
5g creatine
Attack The Weights
I have trained with many of the best bodybuilders in the world - 6-times Mr. O Dorian Yates, 8-times Ms. Olympia Lenda Murray, Veronica Dahlen (Swedish world champion and IFBB Pro in 1988), Bill Grant, and Robby Robinson, to name just a few, and I have learned a lot of different ways to train and to improve my size.
To make their workouts work for me I have taken parts of their workouts and composed various workout programs that suit my needs.
Here I present 5 different workouts that will wake up your muscles from the long winter sleep and make them grow to a curvy summer shape, or to a competitive muscle frame.
I encourage you to try them all and use the best qualities that work for you. Some of the programs don't include the warm-up sets you need to do before hitting the heavy weights. Always make sure to do a few light sets before each exercise.
Heavy Duty To Failure
I was introduced to this training philosophy by the Shadow himself "Dorian Yates." This training will force your muscles to grow in a short time since the breakdown in muscle fiber on this program is the most intense. The workout principle is built on a short intense workout, not spending more than 45 minutes in the gym to complete your mission and a total breakdown of muscle tissue.
Dorian Yates philosophy was, and is, is to use mainly compound movements and to conduct only one set to failure of each exercise. Each exercise starts with two warm up sets to feel the weight, get the muscle prepared and warm for what's to come.
It is good to have a training partner to spot you for that last few reps since its principles are all about going over the limit and to do those added reps you didn't even think you could do. The spotter should barely help you and force you to get the weight up by yourself. This weight should continually be a record weight for you from week to week.
To recover from this muscle breakdown the body will need more rest than with other training principles. The day of working a big muscle group should be followed by a rest day to assure full recovery and growth. And remember you only have one set to give all, so focus on the task and do it right because you don't get a second chance (or set).
This workout is featured on my training DVD Cinderella Story where 6-times Mr. Olympia Dorian Yates is seen mutilating my muscles.
Day 1: Arms
Day 2: Chest/Abdominals
Day 3: Rest
Day 4: Shoulders
Day 5: Back
Day 6: Rest
Day 7: Legs/Calves
Day 8: Rest
Arms:
Biceps Curl with Barbell: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Hammer Dumbbell Curls: 1 warm-up set of 12 reps, 1 working set of 10 reps
Preacher Curl with Barbell: 1 warm-up set of 12 reps, 1 working set of 10 reps
Skull Crushers: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Tricep Extension with Dumbbell: 1 warm-up set of 12 reps, 1 working set of 10 reps
Pushdowns with Rope: 1 warm-up set of 12 reps, 1 working set of 10 reps
Chest:
Incline Dumbbell Presses: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Incline Flyes with Dumbbells: 1 warm-up set of 12 reps, 1 working set of 10 reps
Flat Bench: 1 warm-up set of 12 reps, 1 working set of 10 reps
Decline Bench: 1 warm-up set of 12 reps, 1 working set of 10 reps
Sit-ups with Weight: 3 sets to failure
Weighted Leg Raises: 3 sets to failure
Shoulders:
Military Press in Front: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Side raises: 1 warm-up set of 12 reps, 1 working set of 10 reps
Bent Over Rear Delt Raises: 1 warm-up set of 12 reps, 1 working set of 10 reps
Front Raises with Dumbbells: 1 warm-up set of 12 reps, 1 working set of 10 reps
Shrugs: 1 warm-up set of 12 reps, 1 working set of 10 reps
Back:
Lat Pulldown: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Bent Over Barbell Rows: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Seated Cable Row: 1 warm-up set of 12 reps, 1 working set of 10 reps
Deadlifts: 1 warm-up set of 12 reps, 1 working set of 10 reps
Legs:
Leg Extension: 2 warm-up sets of 20 reps, 1 working set of 20 reps
Squats: 2 warm-up sets of 12 reps, 1 working set of 20 reps
Lying Leg Curl: 1 warm-up set of 15 reps, 1 working set of 20 reps
Stiff Legged Deadlifts: 1 warm-up set of 12 reps, 1 working set of 20 reps
Giant Set Blaster
We want to make sure the body doesn't adapt to the workouts and it's intensity - the end result will be hitting a plateau with no growth or gain.
To prevent this from happening we need to change strategies every 4 to 6 weeks. This will help shock the body since we work on different muscle fibers from low or high intensity, one workout to another. All the while keep in mind we still want to keep some intensity to keep workouts on the shorter side, and NO talking between sets!
As we all know it is not in the gym you build muscles, it's outside the gym when you get to rest and recover. With this high intensity routine you do 3 to 4 exercises with no rest in between each. This is followed by 45 seconds rest before doing a second and final repeat of the giant set. Make sure to bring some extra towels so you can reserve all the machines and benches you need for the movements.
This workout will improve your endurance as well as your strength since you will be working both types of muscle fibers. Always start with 2 warm-up sets for the first exercise per body part to warm up the joints and muscles.
Muscle Mutilation Drop Sets
To reach failure and complete muscle fatigue can also be achieved by doing drop sets.
The purpose here is to go to failure and then you drop the weight about 25% and do a few more reps until failure is reached, and then drop additional 25% one more and final time to failure. Try to hit failure at around 10 reps on the first weight, 8 on the second and then 4 more reps on the lightest weight.
This is a perfect workout in case you are lacking a training partner or a spotter and still want to work with heavy weights.
Since you are adding more reps to your set there is no need to do more than 2 drop sets of each exercise with 45 second rest in between. Remember, women don't want to over train any muscle group as we have a harder time to recover which will lead a catabolic state and no muscle growth.
Day 1: Chest/Biceps
Day 2: Back/Triceps
Day 3: Rest
Day 4: Shoulders
Day 5: Legs/Calves
Day 6: Rest
Heavy Duty With Pyramid Training
Another way to increase growth is by increasing your strength too. To do this, we need to work our fast twitch fibers and do heavier weights for fewer repetitions.
Our goal is now to get stronger for every workout we do which means breaking weight records in every workout. This can be challenging but also inspiring especially those needing a lot of hard work. But as they say, "No pain, no gain!" This workout is good to use after a period of training with higher reps.
What we implement here is pyramid training which means increasing the weights to lower the reps for every set we do. The last set should be only up to 4 reps.
Every exercise consist of 4 sets with a 45 seconds rest in between each of them. For this training method it takes courage from the female of not being afraid of heavy weights.
You start off the first set with a weight that will be manageable for 10 repetitions. Then rest. For the second set you choose a weight with which you can only accomplish 8 reps, followed by 45 seconds rest again. The weight for third set should be that heavy that you will stop at 6 reps. One more rest before the last set which will be with a even heavier weight to reach failure at 4 reps.
Here are 5 different workouts to wake up your muscles from the long winter sleep and make them grow to a curvy summer shape or competitive muscle frame. I encourage you to try them all...
I was introduced to this training philosophy by the Shadow himself "Dorian Yates." This training will force your muscles to grow in a short time since the breakdown in muscle fiber on this program is the most intense. The workout principle is built on a short intense workout, not spending more than 45 minutes in the gym to complete your mission and a total breakdown of muscle tissue.
Dorian Yates philosophy was, and is, is to use mainly compound movements and to conduct only one set to failure of each exercise. Each exercise starts with two warm up sets to feel the weight, get the muscle prepared and warm for what's to come.
It is good to have a training partner to spot you for that last few reps since its principles are all about going over the limit and to do those added reps you didn't even think you could do. The spotter should barely help you and force you to get the weight up by yourself. This weight should continually be a record weight for you from week to week.
To recover from this muscle breakdown the body will need more rest than with other training principles. The day of working a big muscle group should be followed by a rest day to assure full recovery and growth. And remember you only have one set to give all, so focus on the task and do it right because you don't get a second chance (or set).
This workout is featured on my training DVD Cinderella Story where 6-times Mr. Olympia Dorian Yates is seen mutilating my muscles.
Day 1: Arms
Day 2: Chest/Abdominals
Day 3: Rest
Day 4: Shoulders
Day 5: Back
Day 6: Rest
Day 7: Legs/Calves
Day 8: Rest
Arms:
Biceps Curl with Barbell: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Hammer Dumbbell Curls: 1 warm-up set of 12 reps, 1 working set of 10 reps
Preacher Curl with Barbell: 1 warm-up set of 12 reps, 1 working set of 10 reps
Skull Crushers: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Tricep Extension with Dumbbell: 1 warm-up set of 12 reps, 1 working set of 10 reps
Pushdowns with Rope: 1 warm-up set of 12 reps, 1 working set of 10 reps
Chest:
Incline Dumbbell Presses: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Incline Flyes with Dumbbells: 1 warm-up set of 12 reps, 1 working set of 10 reps
Flat Bench: 1 warm-up set of 12 reps, 1 working set of 10 reps
Decline Bench: 1 warm-up set of 12 reps, 1 working set of 10 reps
Sit-ups with Weight: 3 sets to failure
Weighted Leg Raises: 3 sets to failure
Shoulders:
Military Press in Front: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Side raises: 1 warm-up set of 12 reps, 1 working set of 10 reps
Bent Over Rear Delt Raises: 1 warm-up set of 12 reps, 1 working set of 10 reps
Front Raises with Dumbbells: 1 warm-up set of 12 reps, 1 working set of 10 reps
Shrugs: 1 warm-up set of 12 reps, 1 working set of 10 reps
Back:
Lat Pulldown: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Bent Over Barbell Rows: 2 warm-up sets of 12 reps, 1 working set of 10 reps
Seated Cable Row: 1 warm-up set of 12 reps, 1 working set of 10 reps
Deadlifts: 1 warm-up set of 12 reps, 1 working set of 10 reps
Legs:
Leg Extension: 2 warm-up sets of 20 reps, 1 working set of 20 reps
Squats: 2 warm-up sets of 12 reps, 1 working set of 20 reps
Lying Leg Curl: 1 warm-up set of 15 reps, 1 working set of 20 reps
Stiff Legged Deadlifts: 1 warm-up set of 12 reps, 1 working set of 20 reps
Giant Set Blaster
We want to make sure the body doesn't adapt to the workouts and it's intensity - the end result will be hitting a plateau with no growth or gain.
To prevent this from happening we need to change strategies every 4 to 6 weeks. This will help shock the body since we work on different muscle fibers from low or high intensity, one workout to another. All the while keep in mind we still want to keep some intensity to keep workouts on the shorter side, and NO talking between sets!
As we all know it is not in the gym you build muscles, it's outside the gym when you get to rest and recover. With this high intensity routine you do 3 to 4 exercises with no rest in between each. This is followed by 45 seconds rest before doing a second and final repeat of the giant set. Make sure to bring some extra towels so you can reserve all the machines and benches you need for the movements.
This workout will improve your endurance as well as your strength since you will be working both types of muscle fibers. Always start with 2 warm-up sets for the first exercise per body part to warm up the joints and muscles.
Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Rest
Day 4: Shoulders/Abdominals
Day 5: Legs/Calves
Muscle Mutilation Drop Sets
To reach failure and complete muscle fatigue can also be achieved by doing drop sets.
The purpose here is to go to failure and then you drop the weight about 25% and do a few more reps until failure is reached, and then drop additional 25% one more and final time to failure. Try to hit failure at around 10 reps on the first weight, 8 on the second and then 4 more reps on the lightest weight.
This is a perfect workout in case you are lacking a training partner or a spotter and still want to work with heavy weights.
Since you are adding more reps to your set there is no need to do more than 2 drop sets of each exercise with 45 second rest in between. Remember, women don't want to over train any muscle group as we have a harder time to recover which will lead a catabolic state and no muscle growth.
Day 1: Chest/Biceps
Day 2: Back/Triceps
Day 3: Rest
Day 4: Shoulders
Day 5: Legs/Calves
Day 6: Rest
Swedish Viking Rage Workout
This is a workout that demands its performer - Beware all weak minds! This will show you that only the strong survive and will become a true Valkyria in Valhalla.
Well, back to reality, this workout will fatigue your muscles like nothing else and will make you pass limits of endurance and lactic acid.
Here we try to use only one exercise to maximize the reps and to shock your muscle by doing five sets going from high to low reps, and then back up from low to high reps which will total at 10 sets. It might sound complicated but it is as simple as can be.
You simply use 5 different weights going from super light for your 40 reps to the heavy weight for your 5 reps with no rest in between. I can assure you that when you go back down on the weights from high reps it will feel much heavier than you began with.
This method stimulates both of our muscle fibers, the slow acting and the fast acting, since you train both with high reps as with low reps in same set. This will give us a complete breakdown of the muscles we train. It will be a fast and intense workout leaving only the energy to make a quick exit. This is one of many training programs that I use in the MJ KISS, my personal training method.
Day 1: Back/Chest
Day 2: Rest
Day 3: Shoulders/Arms/Abdominals
Day 4: Rest
Day 5: Legs/Calves
Day 6: Rest
Heavy Duty With Pyramid Training
Another way to increase growth is by increasing your strength too. To do this, we need to work our fast twitch fibers and do heavier weights for fewer repetitions.
Our goal is now to get stronger for every workout we do which means breaking weight records in every workout. This can be challenging but also inspiring especially those needing a lot of hard work. But as they say, "No pain, no gain!" This workout is good to use after a period of training with higher reps.
What we implement here is pyramid training which means increasing the weights to lower the reps for every set we do. The last set should be only up to 4 reps.
Every exercise consist of 4 sets with a 45 seconds rest in between each of them. For this training method it takes courage from the female of not being afraid of heavy weights.
You start off the first set with a weight that will be manageable for 10 repetitions. Then rest. For the second set you choose a weight with which you can only accomplish 8 reps, followed by 45 seconds rest again. The weight for third set should be that heavy that you will stop at 6 reps. One more rest before the last set which will be with a even heavier weight to reach failure at 4 reps.
Day 1: Back
Day 2: Chest
Day 3: Rest
Day 4: Shoulders/Hamstrings
Day 5: Arms/Abdominals
Day 6: Quads/Calves
Day 7: Rest
Conclusion
If you are ready for something new and don't get the results you want, then try these 5 mass-gaining workouts for 12 weeks. Feel free to contact me at "marika@kagedmuscle.com" with your progress and/or if you are interested in a customized training plan made to suit your goals.
Good luck!
For more information and pictures: http://www.bodybuilding.com/fun/5_routines_for_women.htm
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Replies
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Are you kidding me??? You are on a web site which is directed mainly for those people who are using it to monitor their weight loss and you are writing an article for those people "who have trouble gaining weight or getting curves." The title for the message board is General Diet and Weight Loss Help. Once I read that introductory paragraph I was too angry to read the rest. I do not have trouble gaining weight and since muscles are heavier than fat - I am confident I do not want to gain muscle.
Pissed off reader!!0 -
I don't want to put on weight, either. Muscle..yes. fat...no.0
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Doing the workout WITHOUT the powders and crud would be a wonderful addition to one's journey toward fitness AND believe it or not, weight loss. I strength train regularly and it has been an amazing part of my regime with success of losnig nearly 70lbs. Yes I gained muscle but it helped immensely with fat loss! many of the sufggestions above are similar to what I unclude on a regular basis. Very effectiove... again... without the powders...only real food for those who want to LOSE weight
I do NOT recommend the powders UNLESS you are trying to gain weight....
If trying to lose weight... including strength training is a VERY healthy addition to your workouts.
ost effective in a higher heartrate circuit training format for calorie and fat burn. Way more effective than just standing around inbetween weight sets... throw in soe jumping jacks or lunges to keep your heart bumping and burning those calories!
Eat clean... no additives and you are well on your road to fit and fabulous :-D
Also to back up Sarah, She said right away that this was meant for those WHO ARE WANTING BULK UP. Not everyone on this site is hear to LOSE. I know many who are here to stay fit and have a community that can work with them in their FITNESS goals. hense the name MY FITNESS pal. Losing weight is not the only part of Fitness..... we all have different goals. maybe it shouldn't have been in weight loss help lol But she was clear about her statement before it began.0 -
I don't understand why you are so angry. Building muscle does not mean getting fatter. In fact, building muscle in my opinion is the best way to lose even more fat.Are you kidding me??? You are on a web site which is directed mainly for those people who are using it to monitor their weight loss and you are writing an article for those people "who have trouble gaining weight or getting curves." The title for the message board is General Diet and Weight Loss Help. Once I read that introductory paragraph I was too angry to read the rest. I do not have trouble gaining weight and since muscles are heavier than fat - I am confident I do not want to gain muscle.
Pissed off reader!!
And yes, you don't need all those supplements. However, you should have a good source of protein and high gi carbs before and after working out.0 -
YUP! A good variety of EVERYTHING is important... yes natural protein and natural carbs for essential to recovery. But it doesn't need to come from a supplement, for sure. they do have all natural whey proteins, hemp proteins and any others. As natural as possible, the cleaner it is. I ake green juice after my workouts with mostly veggies and one fruit with a scoop pf spirulina or hemp powder. I build muscle very quickly and find that y protein levels around 100g a day are perfect and I feel great about my progress in weight loss abnd muscle growth. eveyone is different. As are everyone's goals. :-D
I don't understand why you are so angry. Building muscle does not mean getting fatter. In fact, building muscle in my opinion is the best way to lose even more fat.Are you kidding me??? You are on a web site which is directed mainly for those people who are using it to monitor their weight loss and you are writing an article for those people "who have trouble gaining weight or getting curves." The title for the message board is General Diet and Weight Loss Help. Once I read that introductory paragraph I was too angry to read the rest. I do not have trouble gaining weight and since muscles are heavier than fat - I am confident I do not want to gain muscle.
Pissed off reader!!
And yes, you don't need all those supplements. However, you should have a good source of protein and high gi carbs before and after working out.0
This discussion has been closed.
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