We’ve all seen female bodybuilders on the stage and thought – “wow”, isn’t it? Those women look amazing, with extremely good looking bodies and glamorous appeal. Nonetheless, it’s all less glamorous behind the scenes. Female bodybuilding involves crazy work and dedication. Hours, days, weeks, and years of hard work. 5 AM cardio, dieting hard, meal prepping, counting macros, strength training, various beauty and tonus procedures and so much more.
Sounds like a lot. And it is actually a lot. So yes, women bodybuilders are incredible! If you’re a woman having aspirations of going on stage in a bikini or looking to have personal results, the world of female bodybuilding involves a lot of work. We are going to help you with this guide.
Moreover, we all know that women can’t take anabolic steroids to help them reach their goals as men do, or can they?
While it’s true that women can’t (or at least shouldn’t) use the same anabolic steroids and the same amount of steroids and the same long cycle lengths as men do, as long as they want to keep their femininity intact, they can actually use steroids and other PEDs to help them achieve their goals, luckily.
Unlike men though, they have a narrower selection of products. But you can find all of them for sale for the best prices at Supps-For-Life.to. We can help you get the products that’ll help you achieve your goals of the best quality and for the most affordable prices. We can also help teach you how to use them right so you won’t jeopardize your health and/or femininity. The few and most popular products for women are:
- Anavar (Oxandrolone)
- Winstrol (Stanozolol)
- Primobolan (Methenolone)
- HGH (Growth Hormone)
As we all know, bodybuilding is a professional sport. As with any other sports activity, it requires a lot of dedication and training. Female bodybuilders are no different. They need a very specific lifestyle involving a detailed training schedule and having a diet on point providing precise nutrition (calories and macros). That’s what helps sculpt their body, developing muscles while burning fat.
The steroids and other PEDs I mentioned earlier only help you achieve these goals with the proper nutrition and exercise schedule, yielding more and faster results.
And what I’m trying to say is that a female bodybuilder, regardless if talking about stepping on the stage with a pro card, or simply wanting to look good, is based on physique and muscular development with hard work. So, it’s important to train your mind in addition to your body. That’s especially true if you are prepping for a competition. Anyone can take bodybuilding schedules with a proper lifestyle program like a female bodybuilder without the intention of competing – simply to look and feel good.
Typical Female Bodybuilding Workout Plan
Both the workout and diet plans vary from one person to another depending on too many factors to mention here. Still, there are some basics. For example, the best way to make gains and burn fat, even for women, is strength training.
Lots of women believe in the myth that they only need as much cardio without strength training in order to avoid “becoming a man”. Strength training is for a man. That’s completely wrong. Women bodybuilders spend hours working on their muscle definition from all angles!
And when it comes to professional female bodybuilders, it can involve working out twice a day. That’s not a joke. It involves about one hour of lifting and anywhere between 30 minutes to 2 hours of cardio workouts.
Here’s a typical 5-day split:
- First Day: Chest
- Second Day: Back
- Third Day: Abs and Shoulders
- Fourth Day: Legs
- Fifth Day: Arms
- 2 days: Rest
- Then repeat.
But that’s just an example, you could also split your training into “push, pull, and leg days”. Something like:
- First Day: Pull (back and biceps)
- Second Day: Push (chest, shoulders and triceps)
- Third Day: Legs
- Fourth Day: Pull (back and biceps)
- Fifth Day: Push (chest, shoulders and triceps)
- Sixth Day: Legs
- Seventh Day: Rest
- Then repeat.
Oh, and don’t forget about cardio. Either during the same workout or later in the day.
Starting Bodybuilding For Females
Usually, you need to aim for 3-4 sets of 8-12 reps each. You could start with compound exercises, requiring multiple muscles. Some examples are squats, deadlifts, and bench presses (among others). Then move to isolation exercises using one muscle such as bicep curls or leg extensions.
Compound exercises are great as they work multiple muscles and allow you to lift bigger weights, touching more muscle fibers at once, to a greater extent.
Also, don’t forget about cardio. When you’ll have more experience, you can start cardio sessions with HIIT workouts. Until then, aim for 20 minutes of cardio, at least 3 times a week.
Remember that female bodybuilders still focus on hypertrophy (increase muscle size). Don’t worry – you won’t get “too muscular” by accident, as many beginners tend to think (even among men). Becoming too big requires a hell lot of dedication, you only get as big as you want!
So, you need to pay attention to your form and tempo to achieve hypertrophy. Lift slowly and controllably, to create micro-tears in muscle fibers. That’s what you aim for because those micro tears will repair during rest periods, causing thicker muscles!
Female Bodybuilders Diet
Basically, there are no differences between the diets of male vs female bodybuilders. Similar to workouts. The main thing that changes during workouts of men vs women is the weights. And the main thing that changes during diets of men vs women is the amount of calories. In fact, these vary from one individual to another (regardless of a man or a woman).
What you should do is calculate your calories and macros. That’s the diet that helps you in bodybuilding. Make sure you eat the proper amount of calories. Not enough will make you lose muscles. Too much will make you gain too much fat. And don’t forget about macros, otherwise, you won’t get the nutrients and vitamins vital to achieve your goals AND remain healthy.
There’s a lot you should learn about cutting, bulking, macros, and calories. We can help you with all of that!
Female Bodybuilding Competition
Bodybuilding doesn’t only mean competition. Yes, there are actual competitions and judges, but when you want to become a better version of yourself and work for it – you’re bodybuilding. But there are also the International Federation of Bodybuilding and Fitness (IFBB), the National Physique Committee (NPC) as well as World Natural Bodybuilding Federation (WNBF). These are official federations. However, there are five common categories of female bodybuilding:
- Bikini – probably the most popular category.
- Figure – similar to a bikini but judging muscular balance and symmetry.
- Women’s physique – judging your athletic appearance even more than in figure.
- Bodybuilding – the most muscular category of women’s bodybuilding.
- Fitness – also judging physique and muscular appearance, but involves a fitness routine.
- Hire a coach that can guide you with a training and nutrition plan!
- Make sure you track everything! You should know where you started.
- Use machines. Then free weights. To avoid injuries.
- Give yourself enough time if you want to compete. And plan ahead!
- Be patient! It is a long journey! Results will come, but not overnight.
- Keep pushing the limits. You’ll achieve results only if you keep working hard!
In the end, if you’re attempting female bodybuilding, be it professional or just to become a better version of yourself, you’ll require lots of work, time, and dedication. Make sure your diet and training are on point. But if you want to achieve even more and even faster results – take a look at our 100% quality products at Supps For Life. If you need, we can help you understand how to use them safely and efficiently. We promise quality, low prices, secure payments, discreet packaging, and complete anonymity among numerous other advantages if you do business with us!