Posts: 159
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Joined: Oct 2011
Well, I've always been partial to weightlifting, especially heavy weights (Strength training, power lifting, body building, Power Building).
I'm also genetically male... So had some different objectives and wants, such as: Strong as possible, but not too bulky, and not looking like a CrossFit games girl. Still wanted to be feminine...
I envy you in that you won't have those shortcomings. ;-)
Use bodybuilding approaches for targeted muscular growth, E.G., chest (pectoralis major) and butt (gluteus maximus, gluteus medius, maybe even gluteus minimus). Also, depending on hips, you'll want to look to enhance the outer thigh (makes hips look broader). You can also increase your visual "hourglass" shape by building deltoids (shoulders) and minimizing the waist. That would be best done with twists (put a broom stick across your shoulders, twist right and left, go for reps), and the Vacuum maneuvers (exhale all air, then pull the abs tight - like you're trying to inhale, but don't allow any air in; hold for 5 seconds.)
In addition to the BodyBuilding approach for that, do some full-body strength workouts, with squats, overhead press, deadlift, bench press, rows. Also, want to do stretching, foam rolling, yoga - things to make the muscles stay lean. You only want to really BUILD the muscles that will visually add to the right spots - the one's we're talking about for bodybuilding.
I'd say, go for a minimum of half an hour a day, plus the warmup & cool down. That would be an A/B type split for the visual muscles, with the rest of the workout focused on the "accessory" muscles.
So, for an A day, let's say the Chest and Deltoids are the target.
Start with a warmup - jumping rope, a few minutes on the elliptical, jumping jacks. About 5 minutes, just to get things moving. [Optional, if you're heavy and need to slim down: Figure a set of 10 burpees. Or use the jump rope for intervals. Get heart pounding after you've got some warmup done, get yourself gasping for breath. No more than an additional 5 minutes. These will cause lipolysis, via fat loss hormones.]
Go for a "heavy" set of lifts. Without going into detail, you won't get huge, and if you don't go "heavy", you're not accomplishing much of anything. "Heavy" is in quotes because it's relative. You want perfect form, basically, for about 5-10 reps, depending on how you work. closer to 10 reps --> more hypertrophy, but since you're female, probably not a big deal. So, start with a weight you can do fairly easily for 10 reps, and go from there. Say, 10 pound dumbbells, or a decent barbell load - maybe 20 pounds.
Rest: Starting with rest periods, because longer rest can mean larger muscles. Too short a rest period means fatigued muscles and possible injury. One of the reasons to be VERY careful about increasing the load. This is meant to give you some power, after all.
Figure minimum 15 seconds, for a more aerobic style of workout.
Max about 30 seconds, to ensure recovery between sets.
If you're getting to 60-90 seconds between sets, you're either going too heavy, or already well beyond the scope of this - hit up T-Nation for exercise routines. ;-)
Form: Pacing should be Explosive contraction, controlled extension. In English? Tighten things quickly while exhaling, and control the return to "normal." This works two ways: An overhead press, for instance, is explosive pushing the weights up, then controls how they come down. A Squat is explosive pushing the weight up, and controlled when going down. Bench Press will be explosive pushing the weight up, and controlled letting it down. Rows will be explosive pulling towards you, and slowly allow the weight to return to full extension.
This will build strength through the eccentric portion of the movement - best route to build strength.
Now, you can add some flourishes, too - pause in static holds, say, like holding an overhead press, or a partial bench press (Hold the weight near the top, instead of just completing the press); or, hold weights out to the side from the shoulders - see a lateral raise: dumbbells in hands, raise dumbbells from waist to shoulder height by contracting the deltoids; static hold for 2 or even 5 count, then return to lowered position. Builds strength through isometric holds. Save it for the "advanced" level, at least three months of lifting already.
Exercises
Barbell (dumbbell) Curls: 1 set 10 reps
Chest:
