Let me share with you some of my free female muscle growing advice. As women we are at a disadvantage compared with men because we don’t produce as much testosterone, but in reality we can close the gap if we use all the little things that give rise to more muscle growth.

Getting a good sleep: You need to have a quality amount of sleep. The fact is that most peopleneed a good 9hrs of sleep, but never really experience it or have it at an extremely poor quality. If you’re just getting 5-6hrs a night, you need more sleep. Not only can you build much more muscles with a lot of sleep, you have more energy for your workouts. Your body does the majority of it’s muscle repairs while you sleep, so when you cut it short, you’re missing out on the prime time for muscle growth.

Workouts: You have to understand the basis for a good workout. You shouldn’t be working out the same muscle group in a 48hrs period. This is the time needed to repair muscle tissue, so if you work it out during that time frame, you’re going to damage the muscles. You should also focus on more compound exercises. This is the exercises the work several muscle groups simultaneously. These include exercises such as squats, deadlifts and bench press.

Diet: You need to start planning following a diet, because this is the hardest part of building muscle. Nutrition is an ongoing battle that happens all day, every day. You need to eat properly at all times in order to maximize your muscle growth. The best way to avoid such moments of weakness when you feel like cheating, is a plan. Follow the plan without thinking about it.