I’m going to share with you my advice for extreme muscle hypertrophy for women. Men are more known for being able to achieve this amazing muscle hypertrophy, but I’m confident as women, we can have great results too.

You should of probably noticed that most people at the gym that bodybuild (men) are using a theory of strength training. The idea is the heavier you lift the more muscles you get. It sounds like a good philosophy, but unfortunately building muscle isn’t quite that simple.

I don’t train for strength, all the time. I recognize the fact that there is more I can do in the gym to stimulate muscle growth than lifting as heavy as I can. I eventually search and found a great routine called Dual Factor Hypertrophy Training (DFHT). It’s a lot more complicated of a philosophy, but I’ve noticed I’ve had better results over the long term following this. The following elements can stimulate muscle growth:

• Cycling Your Lifting Volume
• The Rest Periods Between Sets
• The Amount of Reps You Do
• The Speed in Which You Do These Reps
• Strength
• Maximum One Rep

You’ll notice that strength is in there. Strength builds muscles, but it’s not everything. You end up plateauing if you just do the same thing. Look at all the different ways you can stimulate growth. All these ways build different types of muscle fiber, yet most workouts don’t incorporate them.

Cycling volume is simple. Volume is the amount of weight you lift multiplied by the number of reps. You should get a number over the week. Change up your volume from week to week. One week, do regular workouts. Next week, goto the gym 6 times and increase your volume. The next week, do a low volume and only goto the gym twice. Switch it up.

The rest periods and the amount of reps are pretty obvious.  Just decide every few weeks that one of your workout days, you’re only going to take a 30 second rest period, instead of the regular 1-2 minutes. Different rep ranges have different effects. 6 or less is strength, 8-10 is bodybuilding, 10-15 stimulates another muscle fiber (the name escapes me). The point is that each rep range is stimulating a different type of muscle fiber to grow. Why grow one, when you can grow all three?

Speed is simple to understand. When I do my reps, I do them explosively when I’m contracting the muscle and slowly as I uncontract them. Decide on a specific workout each week where you’re going to pump out the reps at a much faster rate.

Lastly, is the one rep max.  You don’t have to do this one quite as often. You should do this once every 6 weeks, only to one exercise in a workout. All you’re trying to do is lift as much as you can, for just one rep. That’s all it is.

This should help you get an extreme muscle hypertrophy for women. Just keep at it and try to apply all elements to your long term workout plans.