A weight training is a sport surrounded by many myths and many lies. This is due to the fact that much of what was discovered in sport was based on empiricism (each person’s experience) and when that happens, we have to know that maybe what happens to one person is not what will happen to others many. That's why so many myths were born.
People tested strategies and through the experience they had, they divulged it as if it were true. And one of the classes that most suffer from these myths and lies are women, as they are relatively new to the sport.
There are many myths and lies about female bodybuilding practice. And in this article, I want to talk to you about some of these myths and lies and show you that they don't make sense!
So, are you ready to demystify some beliefs in your head and start generating more results with weight training?
Myth 1: Women who do weight training will become very muscular
One of the biggest fears of most women who start bodybuilding is to become very muscular, with a masculine appearance, when, in reality, this will not happen.
For a woman to become really muscular, she needs to want that, because to reach the masculinization level she will need to follow specific training protocols, diets and even the use of anabolic steroids. It is obvious that I have absolutely nothing against muscular women (and I think it is very beautiful), but I know that this is not the physical (aesthetic) standard that society has been looking for, at least for the most part.
When a woman practices weight training, the physiological effects are the same as with men, but due to the hormonal differences that exist between them and them, especially in the hormones of testosterone and estrogen present in the body of both, they do not have the same capacity to develop considerable muscle size.
O our body cannot produce more hormones than the limit capacity that is, your body will never let you look like a man, because it will not produce more testosterone than the limit. So you can train hard and without fear! To have more testosterone than your body's limit, just injecting it through anabolic steroids.
Also, understand that in order to get to the high muscle level you will need to have a diet widely voted to increase lean mass exponentially, because “eating well” and training hard, you will not get too muscular.
Training hard will NEVER make you look masculineon the contrary, it will increase your ability to burn body fat, increase muscle definition, improve body strength and stability, among other benefits.
So, start weight training as soon as possible and be amazed by the good physique and good physical capabilities that you can (and will) develop.
READ MORE >>> Can women who train hard look male?
Myth 2: Weight training will put on weight
There is a big difference between gaining weight and putting on weight, do you know what it is? Not knowing this difference, many people end up making the mistake of saying that they are putting on weight, when in fact they are just gaining weight, which may be lean mass (which is a good thing).
Many women, when they start practicing weight training, start to pay too much attention to their weight. And many times (this is quite common) we see that they are frightened, because instead of losing weight, as is the desire of many, they end up gaining weight on the scale. But that does not mean that you have gained weight ... Because gaining weight means that you gained fat, and gaining weight on the scale does not mean fat.
We have to understand that the weight measured by the scale is the entire body weight. That is, if you grow up (your bones grew) you gain weight on the scale, but does that mean you gained weight? If you gain muscle / muscle mass, you gain weight on the scale, but does that mean you have gained weight? Of course not!
When we do bodybuilding, we provide stimuli to increase lean mass and build muscle tissue (which weighs). In addition, weight training causes glycogen stores to be overcompensated, that is, it causes them to increase in the intramuscular environment. And glycogen, in addition to weighing, also binds to water molecules (which also weigh).
However, all of this increase that will result in an increase in the scale DOES NOT MEAN THAT YOU HAVE GETTEN FAT, in reality, it often means that you HAVE WEEDED. Like? Simply because you will have increased lean mass (which weighs a lot) and burned fat (which weighs little). And that will be noticeable aesthetically, through your clothes, which will probably get wider at the waist, for example.
Suppose you started out with 70kg with approximately 20% body fat (14kg of fat and 56kg of lean mass). So, in the first month you lost 4kg of body fat, but on the scale, you are weighing 72kg. This means that you have 10 kg of fat in your body, which represents 13% of body fat, that is, a beautiful reduction of fats, and you also gained 6 kg of lean mass.
Do you realize how the scales mean absolutely nothing and that it is necessary to observe this through the physical and a physical evaluation? In fact, the mirror will be your best guideline, because when we look at a good body, it doesn't matter whether it is 50kg or 90kg… What matters is the way it is shown to us.
Myth 3: Women do not need to train upper limbs, as they will over-develop them
What I see most in the gyms where I work and train, are women who only train their lower limbs (legs, glutes and etc.) and do not train their upper limbs (chest, back, arms, etc.), with the excuse that they do not want to develop the upper body ...
The question I usually ask is: when you see a man who has a well-developed (big) upper and very small legs, what do you think? And the answer is always the same: "I think it's ridiculous". So if you continue to train only the lower part, it will be the same, only the other way around. You will have well-developed and large legs and a small top.
The upper limbs, whether the arms and forearms, breasts or back, have functional functions such as the improvement in the stability of a squat, stiff or deadlift, in postural issues, in issues related to the prevention of syndromes, such as syndrome X, Among others.
You need your arm and forearm muscles to hold the bar when it comes to stiffing; it also needs strong dorsal muscles to support the barbell for a heavy squat; it also needs good deltoids to have functionality in upper limb exercises; need a good region of the core for all movements (especially when free) etc.
We must train upper limbs in adequate volume, intensity and frequency. Just as the legs need stimulation and also need a rest which can be proportionate, the upper limbs also need it. You can and should properly periodize your training for this to be really done, and efficiently.
I come back to the first myth: You will not become muscular and masculine by training upper limbs with intensity, volume and load! It will stay is more beautiful and beautiful!
These 3 are the female bodybuilding myths more accentuated and that end up conquering more beautiful and slim bodies by believing in these myths and failing to do what needs to be done.
Eliminate these 3 myths from your head and you will see how your bodybuilding results will multiply and transform and you will be able to reach your goal much faster, whether it is gaining muscle mass or losing fat.