Training fitness figure competitors
Women do not have to assume that they need to do what the guy lifting 500 pounds over in the squat rack does! We feel that any woman who is trying to get the lean, muscular look of a fitness / figure competitor should train each muscle group 2-times a week since the average woman has more body fat and can use a bit extra volume training and with less muscle mass possibilities---naturally, cardio is also more important. Finding your correct training intensity is relatively easy. To start, use the heaviest workout poundages that allow you to complete the stated reps in good form. If its three sets of 10-15 reps, use a weight heavy enough that you can do no more than 15 reps on your first set and can do at least 10-12 reps on the third set. Add weight whenever you hit the top number of reps for all sets in good form. It’s that simple. Rest 60-90 seconds between sets. Here is an ideal workout to achieve a shapely, fit, lean physique.
|Incline DB Presses||4||8-10|
|Seated Calf Raises||3||10-15|