Gaining muscle

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walkinginhislove
walkinginhislove Posts: 8 Member
in Fitness and Exercise
Do any of you know the best ways to gain muscle in your upper body as a female?

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  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    jjpptt2 wrote: »
    Progressive strength training (lifting is the easiest, but not the only way) +
    a calorie surplus +
    reasonable protein intake +
    lots and lots and lots and lots of consistency and patience.

    End thread
  • malibu927
    malibu927 Posts: 17,565 Member
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    jjpptt2 wrote: »
    Progressive strength training (lifting is the easiest, but not the only way) +
    a calorie surplus +
    reasonable protein intake +
    lots and lots and lots and lots of consistency and patience.

    Emphasis on patience especially, since women gain muscle much slower
  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    Read the pinned post in the Gaining Weight forum. :+1:

  • Aceskew
    Aceskew Posts: 15 Member
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    As a woman I found that weight training is best. It produces testosterone and growth hormone to stimulate woman’s bodies to grow muscle. You also need to tailor your workouts to what your body does and how it reacts to certain workouts. And of course your diet contributes to muscle growth as well.

    Hope this helps!
  • jessef593
    jessef593 Posts: 2,272 Member
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    Everything everyone's already said. I'm assuming you already are well aware that lifting weights won't make you bulky which is already a huge jump in th3 right direction.

    You'll want a progressive lifting program which you can find a list in the weight gaining thread made by psulemon.
    A consistent caloric surplus
    Adequate protein intake
    Consistent adequate rest***
    And a decent amount of micro nutrients to top it off. Say a multi vitamin.

    And back to the patience and perseverance. That's the biggest aspect for sure. Trust in yourself.

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