The Female Body Beautiful: Womens Bodybuilding Workouts

What other Sport except Bodybuilding demands such carefully crafted nutrition, dedicated workout schedules and extreme physical and mental conditioning and preparation as Bodybuilding?

We see the Men on the front of the magazines often pictured next to an equally attractive Female. Yet how often do we consider that they too have gone through the de rigours of endless workouts, clean, strict nutrition and endless bouts of body toning Cardio workouts. In fact, Body Building Workouts for Women are equally as intensive as the Men’s but in a different way and with slightly different premeditated outcomes.

The Differences Between Men And Women In Bodybuilding Terms: Bodybuilding workouts for women by virtue of the differences between the sexes need to be approached uniquely. From anatomical make up to hormonal differences and metabolism. Firstly, Females are incapable of developing the huge hulking physiques sported by the Male Bodybuilder without Anabolic Steroids. Women simply do not have the Testosterone needed to keep the body in an Anabolic (growing) state. This genetic difference in muscle mass also means that one of Women’s main fears when beginning to lift weights is unfounded. Namely that ‘I will start looking like a man.’ This is just as impossible as a Man lifting weights and worrying about looking like a Woman! Body Shape and genetics are just too different between the sexes for that to happen. Bodybuilding workouts for women could identically mirror a Mans workout and would produce different results because of these factors. That’s why it’s important to tailor bodybuilding workouts for women to their particular goals and body composition.

Universal Bodybuilding Truths: One element that remains unchanged between the sexes is the approach needed towards strict Dietary choices. A high amount of protein must still be consumed by Females as well as reducing overall Carb intake in order to strip the body of Subcutaneous Fat. The ultimate goal of Bodybuilding workouts for women is to create great, all over conditioning and great musculature. The emphasis (at least at competition level) will be on symmetry and leanness. Although many of the top female Bodybuilders are generally classed as Fitness Models they can still sport an impressive six pack, albeit lacking the size and mass of their male counterparts.

Differences In Exercise Implementation: Building the Female body demands a different approach to certain Exercises in order to promote the Female figure to its best advantage. For example Bodybuilding workouts for Women would typically contain large amounts of Cardio whilst lacking the myriad heavy Barbell Press Exercises that men would employ as there goals are not generally focussed around the development of Pectorals when a Bust is considered far more visually appealing. Instead, focus may be shifted to carving out a completely toned midsection, which is doubly impressive after considering that Women gain, and hold onto Fat reserves much more than Men do. This is another reason why the importance of Women’s Cardio remains eternally popular with the fairer sex.

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Popular Bodybuilding Workouts For Women: Place great emphasis on definition and shaping Exercises, in particular for the lower body. Hip Flexors and Abductors are a specifically targeted muscle group that many Men neglect altogether opting instead for the strengthening of Quads and Hams leading to greater overall Leg Mass. Women however will spend great amounts of time shaping the Abductor muscles that help give Females great inner and outer Thigh separation. The upper body is still trained with various Dumbbell Exercises with the majority of females going for lightweight, high repetition conditioning style routines.

Women’s Nutritional Needs: Nutritional intakes of Proteins to Carb ratios should be  balanced at around 25% Protein 40% Carbs and then less Carbohydrate leading up to Competition. The remaining 35% being derived from healthy Fats, and Fiber. Dependant on goals and the Bodybuilding workouts for women that want to specifically increase muscle mass then Protein intake may be considerably higher. (1.5-2g per pound of Bodyweight) Dietary Supplements that remain popular with Women include Amino Acids for more effective Protein synthesis and absorption as well as a specifically formulated multivitamin to cope with the additional demands being made on the body whilst Training.

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Bodybuilding Workouts For Women: Exercise List:

General Quads:

• Hack Squat
• Front Squat
• Partial Leg Raises
• Leg Extensions

Outer Quads:

• Wide Stance Squats
• Wide Stance Hack Squats
• Leg Extensions
• Front Squats

Inner Quads

• Narrow Stance Leg Presses
• Front Squats
• Narrow Stance Hack Squats

Hamstrings

• Stiff Leg Deadlifts
• Standing Leg Curls
• Lying Leg Curls

Back and Lats

• T Bar Rows
• Cable Rows
• One Armed Rows
• Wide Grip Pull-ups
• Hammer Pull Ups
• Pulldowns

Rear Delts

• Lying Rear Delt Raises
• Reverse Pec Dec Machine

Lateral Delts

• Any Side Raise Dumbbell, Kettleball or Cable

Biceps

• Barbell Curls
• Cable Curls
• Incline DB Curls
• EZ Bar Curls

Triceps:

• Cable Pushdown
• Dips
• Rope Pushdown
• Skull Crushers

Upper Chest

• Incline Bench
• Barbell Or Dumbbells

Lower Chest

• Decline Bench
• Barbell Or Dumbbells