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Female Bodybuilding Tips and Advice

Female bodybuilding has come a long way since it started well over 50 years ago. The myths and incorrect information on female bodybuilding has taken a long time to be extinguished. Today most women seem to understand that if they lift weights on a regular basis they will not build muscle like their male counterparts.

The American Council on Exercise has clearly stated that just like men some women have higher levels of testosterone than others. They have clearly indicated that the same as men, mesomorphic women will genetically have more daily testosterone production than an endomorph or ectomorph has.

Besides generally having lower levels of testosterone, women also need to deal with higher levels of estrogen which causes higher body-fat. This makes the ability of showing any hard earned muscle even more difficult for women when compared to men. But women have quickly learnt the many advantages that weight training can make on re-shaping the body despite these disadvantages.

Just like men all women should start off with weight training by learning the correct technique and form when doing the compound movements bench-press, deadlift, squats and military press. This will create a decent foundation to start re-shaping the body.

After three or four months training with compound movements 3 times a week any female bodybuilder will be ready to start training harder and faster with a higher intensity training four times a week. The 4 X week workout schedule would look like this:

Day 1 Chest and Triceps
Day 2 Legs
Day 3 Shoulders and Traps
Day 4 Back and Biceps

You will only be training the same body-part once a week and not three times a week so there are a few basic requirements to ensure continued muscle growth. The first requirement is high intensity which sports science has conclusively proven will get the best results.

The advantage of this type of training for women is that it burns a lot of calories for up to 72 hours after the workout. Muscle is built from a complex combination of stimuli, testosterone is the basic building block for which all women have only 5% of the daily testosterone production compared to men.

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