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Female Muscle Growth

Updated on August 23, 2011

Muscles are Sexy

Rachel Mclish was the winner or the first Ms. Olympia competition in 1980 and again in 1982.
Rachel Mclish was the winner or the first Ms. Olympia competition in 1980 and again in 1982.

Female Muscle Growth

Misconceptions About Female Muscle Growth.

Women cannot grow muscles:
All women have muscles, just as many and men. Women have lower testosterone levels than men and certain other genetic differences that for the most part make it much more difficult for them to pound on muscle mass like men. You can, of course pickup a women's bodybuilding magazine and see women with muscle mass I wish I had. But that is the exception, not the rule. Women can progressively lose fat and increase lean muscle mass just as men.

Muscular women look like men:
Only by choice. In the early days of competitive women's bodybuilding, even professional women bodybuilders retained a feminine appeal. Take a look at the first Ms. Olympia winner Rachel Mclish, nicknamed Rachel "The Dish" Mclish. She was certainly sexy and very feminine. The trend has since then gone towards increasing muscle mass and vascularity. Today's professional bodybuilders achieve this only through extraordinary means, and even then this peaks at competition, and if they aren't using some sort of steroids, they will tend to move back to a softer more feminine shape. You can hit the gym 5 times a week and lift some serious iron, and the result will be a sexy, toned and fit physique, that's how women are built genetically.

Muscular women lose sex drive:
Much to the contrary the increased stamina, flexibility, energy, confidence and overall sense of well-being not only increases and healthy sex drive, it makes it better.

Women are not good weight lifters
My opinion has long been that women make better weight lifters than men. I constantly see guys in the gym trying to lift more than they should and using sloppy form in order to the next rep. Invariably it's all due to the male ego, and their need to demonstrate how much they can lift and strong they are, and it's even worse when there are attractive women in the gym. This is how injuries happen. Fortunately most women do not have this hang-up, so the result is that they tend to have much better form, a better program and are more efficient.

Corey Everson

The captivating Corey Everson. One of my readers(Virgil) commented on her, so I thought I'd add a picture
The captivating Corey Everson. One of my readers(Virgil) commented on her, so I thought I'd add a picture

Awesome Female Muscle Growth Tips

1. Eat more protein;
This is the building block of muscle, strength training will require you to increase your protein intake. Protein powder is a fast, easy way to get more protein without the fat or calories. There are protein powders for adding mass and others that provide lean protein. Pick the one that’s right for you. Eggs, milk, chicken, fish, lobster and other shellfish are great sources of protein.

2. You have to lift weights
You can simply use your own body weight when starting out, but you will have to at some point lift weights. Your body will quickly adjust to your body weight. Not only that, if you are overweight, you begin to lose weight as you continue your strength training program. That means less resistance, your goal should be increasingly greater resistance. Pushups, sit-ups, pull-ups, and dips all use your own body weight and are great to use exclusively when you start out, but as you progress you will need to add weights or other resistance to your program. This body weight exercises are great though and should continue to be a part, albeit smaller part of your fitness program

3. Always use perfect form
Female muscle growth, like male muscle growth will not only benefit from perfect form, it also prevents injuries. If you cannot lift a weight using perfect form, then either decrease the number or set / reps, or lower the weight. This is a very important habit to develop. Get used to using perfect form right from the beginning, cheating by using sloppy form will not help you get to that knockout body any faster.

4. Stop reading fitness magazines
The dirty little secret is that all the major body building magazines are published by the same companies that sell supplements and equipment. They aren't just sponsors, they own the magazines, so there is always a very strong bias towards certain brands and supplements depending on the magazine. As a beginner you will probably end up buying supplements you do not need and following otherwise biased information. These magazines do have good information and plenty of workout programs. Then again these programs are usually geared towards people with over a year of strength training. Recommendation, by a good fitness book written for beginner to intermediate strength training, check out some of the ones listed.

5. Keep a written log
This will keep you on track and force you to have a written goal. Tracking your progress will help you see what works, what doesn’t. You can even monitor things such as what effect does a good night's sleep have on your workout. It also helps you determine when it’s time to add more weight and how much you should add.
Follow these tips and you will see an increase in lean muscle mass, and you will begin to see a strong, firm, toned sexy body begin to emerge.

Get Started Right - These are the top books for women's strength training

Female Muscle Growth Videos

Women's Fitness Boot Camps

Female Muscle Growth Quiz

Do you like a woman with a hard body?

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    • profile image

      tim stoddart buckminster 

      7 years ago


    • profile image

      Diet Solution Program 

      7 years ago

      thanks for nice books and tips also... women can be remain fit if they do some exercise...

    • Money Glitch profile image

      Money Glitch 

      8 years ago from Texas

      Hi Sibaja, This is a very good hub with great information! I just wanted you to know that I have added a complimentary link on my hub titled "Healthy Body Sculpting Exercise for Women" to this hub. This should help to increase traffic to both of us, since they compliment each other very well. Have a great day! :)

    • profile image

      Lilly Ahse 

      8 years ago

      You Have some awesome information here, most women do not now that lifting weights will not make them bulk up like a man without like you said above some extreme conditions.

      Great Article and some awesome information on the book recommendations also.

    • profile image

      Lilly Ahse 

      8 years ago

      You Have some awesome information here, most women do not now that lifting weights will not make them bulk up like a man without like you said above some extreme conditions.

      Great Article and some awesome information on the book recommendations also.

    • joecseko profile image

      Joe Cseko jr 

      8 years ago from New York, USA, Earth

      This s a very well written hub. Many of the hubs that I read in regard to exercise physiology are flawed, to be nice. This one is an exception, and well done. Nice job...

    • sibaja_health profile imageAUTHOR


      8 years ago

      Yup, thats my favorite too.

    • healthgoji profile image


      8 years ago

      Cool hub and good information - I liked the first video especially.

    • Fitness ACE profile image

      Fitness ACE 

      8 years ago

      I couldn't agree more! I am a Personal trainer myself and one of the most difficult things to convince women of is that no matter how hard they train, they will still look feminine. I've added you as a link to my hub on a similar matter, keep up the good work

    • profile image

      sandra rinck 

      8 years ago

      Holy Moly, and I was looking for an excuse as to why I am a pipsqueak. Those man ladies scare me..*daddy nooooo!*lol

      Seriously though, I can't imagine why they want to be soo big. I don't even find men with that much muscle mass attractive. It's like trying to cuddle with a brick. lol

    • dcristo profile image


      8 years ago

      It's good you cleared confusion regarding female muscle growth. So many women who want to gain weight feel they will get the masculine look when they start lifting weights, which is not the case. The female bodybuilders they look at in the magazines have dedicated their life to developing a better physique.

    • Virgil Hill profile image

      Virgil Hill 

      8 years ago from Virginia USA

      HAHA Great photo of McLish the Dish! Ihaven't seen her in a while. I think she and the early Cory Everson were the epitome of Female Muscle


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