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

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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

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

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

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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

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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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