4 Changes Females Should Make to Their Workouts


athleticbuild7-307x436For 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) Always Do Full Body Workouts

Males can get great results with full body workouts from the first day they start training and can continue to use them forever, as long as they’re smart.

However, there are benefits to be derived from occasionally splitting up your workouts into upper and lower body focused days. But not for females. They should always stick with full body workouts.

An upper body only day is a waste for the ladies. What girl do you know has a burning desire to spend 45 minutes pumping up her traps, lats and guns? None I know. Full body workouts will help females build muscle, gain strength and burn fat faster than any type of split.

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.

PS. The Bikini Body Workouts 60 Day Transformation system is available now.

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Jason Ferruggia

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7 Responses to 4 Changes Females Should Make to Their Workouts

  1. Matt YLBody December 19, 2013 at 8:40 am #

    Number 1: lift weights and get off the treadmill

  2. Brandon Richey December 22, 2013 at 10:33 am #

    I love #1. Breaking the mold of the “health club” approach to training is vital for building “lean” muscle. Hit the multi-joint movements, break a sweat, and don’t be afraid of the heavy weight. This is a very sound list of advice. Stick to the multi-joint movements and the body will thank you for it.

  3. Chloe Baker December 25, 2013 at 8:55 am #

    Awesome advice there! I love full body work outs. Like you said, spending a day just on upper body doesn’t really work for me. Full body workouts just hits the spot. I think that another one should be that females shouldn’t be so off putting when it comes to weight lifting. It has huge benefits that most of us don’t realise.

  4. David Murrell December 31, 2013 at 11:55 am #

    Thanks for the great tips; sometimes it is hard to remember that mixing up the workout routine is important.

  5. Ryan January 6, 2014 at 10:45 am #

    Dana Linn bailey. That woman has a desire to do isolation movements as well as split routines.

  6. Mari January 29, 2014 at 12:55 pm #

    “What girl do you know has a burning desire to spend 45 minutes pumping up her traps, lats and guns?”

    Myself…I absolutely love pumping up my traps, lats and guns? In particular my upper traps and triceps long head. Whereas I hate working my legs (I still do it though)

    But I can certainly appreciate your perspective since the majority of women will end up working legs/glutes 3 times a week and neglect the upper body. So a full body routine would hlep compensate for that.

  7. Lauren February 2, 2014 at 9:19 am #

    Hello Jay and Jen,

    Thank you for all the great info. I purchased your bikini body program and I have enjoying it. Like many women, I have cellulite, and I was wondering if you have any advice specific on that issue. It is something I should just accept? I have been training my whole life (and done a few figure shows and powerlifting meets). I eat very clean (all organic-grass fed beef/buffalo, fish etc…but unless my body fat is figure comp levels I have that issue that bothers me. Can you help me and guide me in the right direction?