FEMALE MUSCLE

QUESTION: Do you think women have to train differently than men off season and pre contest?

ANSWER: At the end of each contest season whether you’re a man or woman, it’s important to evaluate your physique with the goal of improving for your next contest. Employ the help of a seasoned pro if you feel you would benefit. Good information is always worth the investment, believe me. Take that information and develop a plan for your upcoming year. As far as training, most women shy away from the ‘hard moves’ thinking that ‘toning’ will give them the physique they desire. Reality check…if you want round hard shoulders, tiny wait, round firm glutes and a conditioning that is the envy of every woman in the gym, you need to employ the same strategy for growth as a male bodybuilder (or at least the ones that are safe and make sense). Whether you are bikini, figure or bodybuilding, building muscle takes years so training hard is a necessity and your diet adjustments will control how you look on stage. You don’t have to grunt (unless you want), or wear 80’s ‘baggies’ (ditto), but you do need to utilize some old school moves to pack on some deep muscle density. A woman’s body is resistant so she will need to work intensely and lift her ‘maximum’, as well as support her training with strategic nutrition. Adjust your workouts to fit your physiology but remember many self-imposed limits women have about certain types of lifts are typically due to lack of experience and confidence. Get some help from an experienced trainer or competitor who focuses on form over ego and start pushing your limits. Muscle growth takes time and patience but with a foundation of good nutrition and intense training, in time your efforts will pay dividends. And who knows, you may be lifting more than your boyfriend or husband soon enough!

To read more of IFBB Pro Zoa Linsey's work, please visit her website at: www.zoalinsey.com. If you have a question you want answered, email us at: questions@muscle-insider.com