Optimizing female muscle growth is a very rigorous task, due to a female body producing very little testosterone. With that said, there are techniques that must be followed to ensure success. If all the techniques are followed, growth will increase ten fold.

Tip 1: Set goals and benchmarks for success. Goals are a very important part of the process for female muscle growth. They give a psychological compass or direction. We’re always looking at where we want to go. The benchmarks along the way keep us in check to ensure we’re meeting targets. If your goal is to put on 8lbs of muscle in the next 4 weeks, you’ll need to meet 2lbs a week. These benchmarks are important, because if you come up short, you’ll know you’ll have to step it up next week.Tip 2: Increasingly eating protein more often will leave your body with a constant flow of protein to repair muscles. Typically after a 2-4hr period, protein has completely left the system; therefore eating protein every 2-3hrs will leave your body with enough protein to repair muscle tissue consistently all day long.

When it comes to sleep, you’ll typically not be able to keep your body with enough protein for a full 8hrs. Some people get up 4hrs into their sleep and have some protein. I do not recommend this because I feel sleep is much more important at this point. What you can do though is eat fatty protein before bed. Fat slows down the digestive system and will cause the protein in your body to last longer throughout the night. If you need an example of such a food, cottage cheese is the best. It’s fatty and high in protein.

As well, when you meet a benchmark it gives you a huge psychological boost. You start to feel powerful and in charge of your destiny. It gives you added confidence to keep moving forward.

These two tips are very important for female muscle growth. It is imperative to apply these to your life now, so you can take advantage of the benefits now.