For optimal results a female shouldn’t train exactly the same way males do. Below is a list of 4 things females should do to ensure better results from their training.
1) Increase Frequency
I usually recommend that guys beyond the beginner level train each bodypart once every 4-7 days. The stronger and more advanced you get the more that stretches from four days to seven.
Females, however, because they seem to recover faster than males do, can get great results from training bodyparts a minimum of twice per week. And in many cases they can make rapid progress training muscles group three times per week.
If you’re a male, this seems to only work during the first year or so of your training.
Now, some females will reach a point where their upper body development is where they want it to be after 1-2 years of hard training. They won’t want to add anymore mass, so in that case they could just train upper body once and lower body twice each week.
2) Do Slightly Higher Reps
Girls can do more reps with a given percentage of their one rep max. For example, Johnny might be able to do 6-8 reps with 80% of his one rep max on a given exercise. Suzy, on the other hand, will likely be able to do 9-12 reps with that weight. Of course, these are just random figures I’m throwing out there.
The point is that females can benefit from slightly higher reps than males. But not that light weight, 20-50 rep nonsense you see in women’s health mags. That’s useless and does nothing for anyone. You still need a pretty decent amount of resistance to gain muscle and strength.
3) Decrease Rest Periods
After a hard set of five reps on a squat a guy might need three minutes to repeat the effort, or even catch his breath. A female will probably be ready to go again in a minute. If they’re weak it could be even less time than that. That’s why it doesn’t always work for guys and girls to train together. The guy gets gassed out of his mind and has to cut his loads way back or ends up puking in the corner, and the girl is bored out of her mind waiting, watching the clock.
4) Get Rid of Single Joint Isolation Exercises
Guys may want to do some curls and pushdowns on occasion but little exercises like that are a waste for females. Focus on big compound movements that allow you to move the greatest load. We’re talking pushups, dips, overhead presses, inverted rows, squats, deadlifts and lunges.
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