May 9, 2007 9:10 PM (16+ Years) Something that has worked pretty well for me with building muscle, is I start with a very low weight and do it for 12 reps, then I drop the pin one notch and do another 12 reps. Eventually on the 7th or 8th set my muscle feels like its about to burst out of the skin.
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May 9, 2007 6:54 PM (16+ Years) I would also suggest a workout routine that utilizes free weights and not machines. Along with the cardio make sure that you keep your reps in the 12-16 range. This will increase your leanness, definition and muscle tone. I have trained several females in the past and this workout routine works very well. But again as already mentioned. You have to do some kind of cardio that increase your heart rate for 20-30 minutes minimum at least four times a week. That along with feeding your body properly will definitely show the results that you want.
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May 9, 2007 1:31 PM (16+ Years) Here is what I recommend for females that want to get in shape. Do a Spinning Class 6 days a week( 24 hour has to pretty good ones ). And do squats for lifting. Make sure you go all the way down til the top of your thighs are parrell with the ground. Legs far apart, so it works you inner butt. Lift what you can, as it might be just the bar. Also make sure you get some good protien after working out. If you aren't feeling sore the next day, this means you are either not pushing yourself enough, or you aren't getting enough food to build muscle. Exercises like squats and deadlifts will raise your Test levels. Its pretty hard for females to build muscle due to low test. So you have to do everything you can to raise them, naturally. My Wife has got great results from this routine. See our pics for example on what it has done to her legs.
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May 9, 2007 12:39 PM (16+ Years) I have not done the HIT program before. Is your goal strictly to improve your max lifts on your sets or are you also trying to get some body size as well?
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