How can a female build strenght w/out building mass?!
Question: Strength training has entirely separate training variables than hypertrophy (growth) training. I recommend a good circuit training program using a weight you can do 12-20 repetitions with. Aim for 2-3 times through a course that addresses the pectoralis major (chest), biceps, triceps, latisimus dorsi (lats), deltoids (shoulders) and legs will have great strength and muscular endurance benefits. If you can involve compound movements (ex. squats combined with dumbbell press), the results are even greater and you will benefit from increases in neuromuscular efficiency (the brain tells the muscles what to do faster) as well as strength gains.
Answers: Strength training has entirely separate training variables than hypertrophy (growth) training. I recommend a good circuit training program using a weight you can do 12-20 repetitions with. Aim for 2-3 times through a course that addresses the pectoralis major (chest), biceps, triceps, latisimus dorsi (lats), deltoids (shoulders) and legs will have great strength and muscular endurance benefits. If you can involve compound movements (ex. squats combined with dumbbell press), the results are even greater and you will benefit from increases in neuromuscular efficiency (the brain tells the muscles what to do faster) as well as strength gains.
light on the weight, and doing a lot of reps
lifting weights will not make a woman big in mass. Proper techniques and you will not bulk up. Just do good weights so you become stronger. If you do light weight like everyone is saying you will not become stronger, but will be just doing exercise. Like walking, I am sure you walk everyday. That is light right? Can you push 300 lbs with your legs, nope. Then you aren't building strenght by walking. To build strenght do heavy weights, start low weight but do increase over time.
Resistance training is ideal for women that want to build strength without the bulk.
Marry, often.
Low Weight and High Reps. And strength training and conditioning for women.
Lower weights +higher reps will tone your muscles instead of bulking them.
Also, protein builds muscle so don't eat too much of it. Eat what you need, but don't go overboard.
You can't. But you can stretch muscle to make them not so bulky.
light weights, lots of reps. Piliates is also good
try kick boxxing or something.. you build stength and endurance
kegels and masturbation
Any sort of weight-bearing exercises.
Keep increasing the weight if you can do more then 12 reps.
I always heard the more weight you use builds mass. And the more reps you do will build strength. If you lift a hundred pounds and can only do 4 reps than you'll build bulk.If you cut the weight down and do more reps you'll build strength.
Two words: rock climbing.
Perform higher repetitions with lighter weights...this will focus on tone and endurance rather than mass. To really gain strength, try mixing some isometric stops into the high rep program. The isometric stop is holding the weight, or your body, in position for a period of 10 to 30 seconds during the negative flex of the final reps of your set.
cardio and plyos
A good way is to do pilates or yoga.
females can do the exact same workout as males and will not get anywhere near as much mass becuase they don't make enough testosterone like males do, females have estrogen which is a muscle burning fat storing hormone....don't worry about getting too jacked just go lift your weights....i would suggest 4 sets of 12 reps for exercises