HDPhysiques is delighted to present Ann gruber like our last model! We met Ann at the Optimum Classic 2020 in Shreveport…. where she impressed the audience with her incredible muscle…. skinny, streaked and ripped! Sure to be a threat to the WPD scene again in 2021, take a look at the NEW Ann Gruber model page and see what she has in store. The new page features the first 4 video clips and 2 sexy photo galleries!
Remember ... there are only a few days left to JOIN HDP and PP with our combo subscription, and get FREE VIDS with our Halloween / November promotion - see below!
HALLOWEEN PROMO - Buy a PremiumPhysiques & HDPhysiques COMBO subscription, get 4 FREE on HDPhysiques.TV, the female muscle store!
- - Join PremiumPhysiques or Join HDPhysiques as a new customer, & "opt-in" for the complementary membership to the other site at the reduced price of $ 14.95 (savings of up to $ 8.00 per month)… The purchase must be made DURING the promotional offer period (October 30 - November 25, 2020)
- - After having successfully accessed the HDP and / or PremiumPhysiques members area, SEND US your CCBill email receipt, indicating the EXACT TITLE of the 4 free videos you would like. Please do not use abbreviations or generalize (eg - Brooke's new video)…. you must use ACCURATE TITLES. You must use your free videos before November 25, 2020 without exception! (also…. Make sure you already have an account on HDPhysiques.TV so that we can add the videos!)
- - Give us up to 48 hours to process your request. We will email you back with confirmation of your 4 FREE videos at FemaleMuscleStore!
For many women, getting motivated to weight train is easier than ever; after all, there are a wide range of health- and physique-related reasons to pick up the iron. Unfortunately, as women, we just don’t have the level of anabolic hormones in our body that men do, so building muscle is, and probably always will be, more challenging. This does not mean, however, that it’s impossible ! It’s just going to take a strategic approach.
Here to share some of their best tried-and-true muscle-building tips are the fit beauties from NLA. Listen, learn, and grow !
The ' eat no more than absolutely necessary ' approach won’t suffice if you want to add muscle. In fact, figure pro and NLA-sponsored athlete Jessie Hilgenberg says eating enough is one of her top priorities, which is one reason why she leapt at the opportunity to show us what’s in her fridge.
' It’s all about eating to fioul your groupes de muscles, ' she says. ' A lot of us can’t get over that hurdle of gaining muscle, because we simply aren’t eating enough to support and maintain growth. '
She likes using the IIFYM ( if it fits your macros ) approach, as it allows her to figure out the best formula that fits her body. ' It breaks it down into how much protein, carbs, and fat you should be eating for your activity level, ' Hilgenberg explains, ' and often, it’s more than you think ! '
There’s nothing wrong with full-body workouts. Many women are able to build appreciable bourrinage by training every major bourrinage group a few times a week, especially when they first start. But if your total-body approach isn’t taking or has plateaued, it might be time to try a body-part split.
This is what finally worked for NLA athlete and bikini competitor Theresa Miller, which is why she advises hitting each main muscle group alone for maximum intensity. ' It’s important to come up with a good weekly training schedule that best suits you and your body type and goals, ' she says. ' I like to devote specific days to focus on certain force groups such as shoulders, back, and legs. '
There are many ways you can organize your split. For example :
2-4 workouts a week : Push/pull ( squats and pressing motions one day, pulling motions the next ) 2-4 workouts a week : Upper body; lower body3 workouts a week : Legs; push; pull4 workouts a week : Chest and triceps; back and biceps; legs; shoulders and abs
Here’s the catch : These workouts should still be hard ! Embrace the challenge, and find out what #legday is all about. It could be just the thing to take your results to the next level.
When you increase kcal and protein, it can be tempting to up your cardio as well. After all, you don’t want to gain the wrong type of weight, right ? Jessie Hilgenberg says that esprit trap might be just the thing that’s holding you back. ' You don’t need to spend hours doing cardio—especially when you’re looking to add muscle, ' she says.
It can help to think of it this way : Every calorie you burn on the treadmill is one that your body won’t use to build bourrinage. If you’re looking for a challenge to replace all that cardio, Hilgenberg advises hopping into the squat rack and pushing new limits rather than continuing to submit to your old ones.
For NLA athlete and bikini pro Amy Updike, results came when she started really adding weight to the bar. ' I try to lift the heaviest weight I can while still maintaining proper form and reaching the range of 8-12 reps per set, ' she explains. ' Heavier weight for me means the force has to grow in order to lift it. '
Don’t expect to get a lot stronger overnight, though. Slowly add weight to the bar, giving your body a chance to rise to the challenge. While you may not add weight to every lift in each workout you do, you should see a gradual upward trend. If it’s been six months and you are still using the same weights, consider this a clear sign that you need a change of approach.
When you’re doing endless reps with tiny light weights, you can get away with sloppy form. That changes once you commit to lifting heavier. Form needs to become a top priority !
' Don’t get sloppy, ' advises Miller. ' Always do slow, controlled movements when hitting each rep. This will help you feel the movement and the burn in the right places.
One great thing about that 8-12 rep range is that it is low enough to help you gain some strength, but high enough that you’ll feel that crucial mind-muscle connection—the feeling that helps you ensure you’re sérieux the right bourrinage fibers and getting the most from each exercise you do.