On my Facebook page, I recently received a DM from someone asking whether I knew of any decent hypertrophy workouts for ladies. Any programme will work if you put in the effort, I was going to reply, but the message’s subsequent phrases made me reconsider.
She didn’t like how many women’s Hypertrophy Programs nowadays are “booty-centric,” neglecting the chest and arms in the process. She was equally shocked to discover that the majority of men’s workout routines were made to work her pecs and traps so hard she would resemble a linebacker rather than a woman.
Related: Women’s 4 Week Shred
In essence, this means that many programmes today are lopsided because they try so hard to appeal to gender-specific training. So I came up with a regimen that will make you stronger as well as build muscle from top to bottom. Although either men or women can do this programme, I’m promoting it to all of you strong, seductive women who read Tiger Fitness since a woman urged me to make it more gender-neutral.
I assume you’ve heard about atrophy. Similar to shrinking and fading away is atrophy. For instance, after months of wearing a cast, a person will discover that one of their limbs is smaller than the other. The muscle has shrunk in size.
The exact opposite is called hypertrophy. Hypertrophy, or tissue growth, is the process of developing larger muscles.
Funny how many women’s programmes tend to desire to atrophy everything else while applying hypertrophy to the butt. Get lean and trim! We want hypertrophy, therefore no way.
How Does Strength Differ from Hypertrophy?
Training for strength and training for muscle growth are two separate things. Using heavy weights in the 1–5 rep range will allow you to gain a remarkable amount of strength without adding much body mass. Similarly, while employing higher rep ranges like 12–15, you may noticeably increase in size yet plateau in terms of strength.
However, the majority of hypertrophy programmes increase the volume. Many of the programmes I’ve seen call for you to perform countless reps of never-ending sets on each and every lift, regardless of whether it’s a main, accessory, or supplemental lift. It is not required, in my opinion. Plans like that, in my opinion, squander a lot of time and energy that could be used to increase muscle mass.
How Does Strength Affect Hypertrophy?
For the majority of my sessions, I like to perform my main lift in a range that increases strength. Then I add extra volume with supplemental and auxiliary lifts.
I do this because the stronger you are, the more reps you can handle at a heavier weight. And lifting heavier weights for more reps is where the hypertrophy magic is made.