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Muscle for life

The Ultimate Guide to Female Muscle Growth

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The Ultimate Guide to Female Muscle Growth

If you want to know the truth about female muscle growth–how much muscle women can gain and how quickly–then you want to listen to this episode.

If you’re like most women, you want a very specific type of body.

You want to look toned but not “bulky.”

You want to be lean but not scrawny.

You want the right lines and curves in all of the right places, like your legs, abs, and butt.

Well, you can have all of these things–the whole package–no matter your current condition, genetics, or exercise history. You don’t have to live in the gym or eat like a bird, either.

It’s pretty simple, really. All you have to do is…

Add enough muscle to the right parts of your body.

Reduce your body fat percentage to ~20%.

That’s it.

Do that, and you’ll have the body of your dreams. I guarantee it. And in this episode, we’re going to focus on number one: gaining muscle.

Specifically, we’re going to explore the subject of female muscle growth and dispel myths (like the idea that women simply can’t gain muscle effectively, or shouldn’t), establish scientific facts about building a female physique, and lay out simple, practical guidelines that you can implement immediately.

So, if you want to know how fast women can gain muscle and how to put it in the “right” spots to get the look that you want, then you want to listen to today’s episode.

Time Stamps

3:10 – Why can’t women build muscle as effectively as men?

5:10 – Why are women rarely as big as guys?

5:34 – Does lifting weights make women bulky?

8:18 – Should women tone instead of gaining muscle?

10:13 – How can women gain muscle?

22:43 – What are the best workout routines for women to gain muscle?

26:12 – Will taking supplements help build a great physique?

References

https://medlineplus.gov/ency/article/003707.htm

https://link.springer.com/article/10.1007/s40279-013-0081-6

http://journals.lww.com/acsm-essr/Abstract/2014/10000/Influence_of_Sex_and_Estrogen_on_Musculotendinous.7.aspx

http://jap.physiology.org/content/early/2015/08/27/japplphysiol.00473.2015?papetoc=

https://academic.oup.com/jcem/article-lookup/doi/10.1210/jcem.81.7.8675561

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991130/

https://www.ncbi.nlm.nih.gov/pubmed/11890579?dopt=Abstract

http://onlinelibrary.wiley.com/doi/10.1111/cen.12445/abstract

http://www.ncbi.nlm.nih.gov/pubmed/20164371

http://www.ncbi.nlm.nih.gov/pubmed/24864135

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

http://www.ncbi.nlm.nih.gov/pubmed/20489032

http://www.ncbi.nlm.nih.gov/pubmed/19633305

http://www.ncbi.nlm.nih.gov/pubmed/18178694

http://content.onlinejacc.org/article.aspx?articleid=1142201

http://www.ncbi.nlm.nih.gov/pubmed/21868705

http://www.ncbi.nlm.nih.gov/pubmed/2287250

http://www.ncbi.nlm.nih.gov/pubmed/12945830

http://www.ncbi.nlm.nih.gov/pubmed/16287344

http://www.ncbi.nlm.nih.gov/pubmed/19956970

http://www.ncbi.nlm.nih.gov/pubmed/10999421

http://www.ncbi.nlm.nih.gov/pubmed/10999421

http://www.ncbi.nlm.nih.gov/pubmed/10999421

http://www.ncbi.nlm.nih.gov/pubmed/20045157

http://www.ncbi.nlm.nih.gov/pubmed/20045157

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339351/

http://onlinelibrary.wiley.com/doi/10.1002/dta.1578/abstract

http://www.ncbi.nlm.nih.gov/pubmed/16937961

http://www.ncbi.nlm.nih.gov/pubmed/16937961

http://www.ncbi.nlm.nih.gov/pubmed/17690198

http://www.ncbi.nlm.nih.gov/pubmed/17690198

http://www.ncbi.nlm.nih.gov/pubmed/17690198

http://www.ncbi.nlm.nih.gov/pubmed/20386132

http://www.ncbi.nlm.nih.gov/pubmed/20386132

http://www.ncbi.nlm.nih.gov/pubmed/20386132

http://www.ncbi.nlm.nih.gov/pubmed/22080324

http://www.ncbi.nlm.nih.gov/pubmed/20642826

http://www.ncbi.nlm.nih.gov/pubmed/20642826

http://www.ncbi.nlm.nih.gov/pubmed/20642826

http://www.ncbi.nlm.nih.gov/pubmed/19083482

http://www.ncbi.nlm.nih.gov/pubmed/16930802

http://www.ncbi.nlm.nih.gov/pubmed/16930802

http://www.ncbi.nlm.nih.gov/pubmed/18254874

http://www.ncbi.nlm.nih.gov/pubmed/18254874

http://www.ncbi.nlm.nih.gov/pubmed/18254874

http://www.ncbi.nlm.nih.gov/pubmed/18254874

http://www.ncbi.nlm.nih.gov/pubmed/18254874

http://www.ncbi.nlm.nih.gov/pubmed/18254874

Oh and if you like this episode and want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.

THOUSANDS OF PEOPLE HAVE USED MY BOOKS TO BUILD THEIR BEST BODIES EVER. WILL YOU BE NEXT?

If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
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Bigger Leaner Stronger

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  • Ns

    Great podcast Mike. Thanks for all the good info. Question: i lost alot of fat recently from cut program with good nutrition, workout plan and ofcouse legion supplements. I hv built great amount of muscles but still have a little bit of lower pouch remaining. Should I still continue on a cut diet untill the lower belly fat disappears?? I would add Start “bulk” and gain more muscles. Overall i m pretty lean but damn belly just wont get flat haha. Advice please??

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