How to avoid becoming a muscular woman in strength training?

It is a common topic about whether girls can become muscle women in the gym. This is also the reason why many girls are worried about lifting iron?

　　1. How can girls avoid becoming muscle women during strength training?

　　First of all! Because girls have low androgen levels, you don’t have to worry about becoming muscle women!

　　Hormone levels will affect the state of muscles. The male hormone testosterone plays an important role in muscle growth. Testosterone will promote protein synthesis and inhibit protein decomposition.

　　So even for individuals who don’t like exercise, men will be stronger than women. Muscle training will further stimulate the secretion of testosterone, but this stimulation effect is not obvious on women. Therefore, from the perspective of congenital conditions, even if girls want to train muscles, it is more difficult than men.

　　3. How to choose the exercise method

　　If you say that you are born with strong androgens, how can you break the disadvantages of hormones? In addition to hormones, there is another very important factor in muscle training, that is, the choice of exercise method.

　　If you want to increase muscle, you must develop the growth of fast muscle fibers. High-intensity, large weight, low-count, and overload muscle strength training is required!

　　The general exercise of girls is medium- and low-intensity, small weight, multiple exercises, low-intensity exercises and fixed posture activities, fast muscle fibers will hardly be mobilized. For example, in running (especially long-distance running) or cycling that women like, slow muscle fibers will gradually increase, but the main force of muscle enlargement of muscles will not increase significantly, and even atrophy.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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3. How do girls avoid becoming a muscular woman when doing strength training? ?

　　The training method is also very particular! 　　Even girls who like to carry out weight training and strength training in the gym can reduce the effect of muscle growth by adjusting the details of exercise.

　　The selection of weight and number of repetitions!

　　In muscle training, RM is commonly used to represent the maximum number of repetitions,

　　It can be simply understood as: the maximum number of times you can do a weight (how many times you can lift a weight at most). Taking squats as an example, you use 20 The weight of pounds can only be done at most 10 times. Then the 10RM of your squat is 20 pounds, or the weight of 20 pounds is 10RM for you. This data is like relative weight, which is very valuable for training.

Generally speaking, 1-5RM is suitable for developing muscle strength; a medium number of times (6-12 times) is best for strengthening muscles, while more times (more than 15RM) are the best for muscle endurance and plasticity!

　　The training method of the strongman is generally 1-5RM; people who want to grow muscles are generally suitable for 6-12RM; people who shape muscle lines and muscle endurance generally choose methods above 15RM!

　　So! If girls want to exercise and shape, they can choose (15RM) light weight, but they repeat a lot of weight training methods, so that they will not easily become muscular women.

 (Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts. "Fitness Bar Network" or "Click to scan and follow")

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