In all, this is probably one of the simplest steps to quick muscle gains, yet it is HEAVILY overlooked. The easy step of tracking (logging or journaling) your training can amp your training, and muscle and strength gains to the next level.
You MUST track your training by writing it down if you want muscle and strength gains. Simple as that. If you don't track your training, you will not know how well it is working or how to advance it.
To make successful strength and muscle gains you have to continually improve or advance what you did the week before.
What you need to track to make successful feminine muscle gains are:
Training days
Exercises
Poundage used
Sets
Reps
Rest time
Ok, now you got the basic line-up of what you need to journal... so what do you do with it all? Well, you need to constructively process it weekly and build on each training sessions.
What you don't want to do is start off curling 30 pounds on the EZ curl bar and STILL be curling pounds on the EZ cur bar in 6 weeks form now. They way you overcome that, build muscle and strength is by tracking and using progressive overload.
For muscle and strength gains, you need to increase your poundage each week. If you physically can't increase the poundage then increase reps as a first choice and sets as a second choice.
Sometimes all it takes is that one extra rep the next week to produce muscle gains.
You need to know where you came from to know where you are going.
Here's an example of tracking your training and actually making gains...
Week #1
Biceps curls:
Set #1 - 30 pounds for 8 reps
Set #2 - 35 pounds for 6 reps
Set #3 - 35 pounds for 6 reps
Week #2
Biceps curls
Set #1 - 35 pounds for 8 reps
Set #2 - 40 pounds for 6 reps
Set #3 - 40 pounds for 6 reps
If you don't log and track your training, how will you know how much to increase and for how many reps? You won't.
Use the information you gather each week and build on it with progressive overload to ensure muscle gains. When you challenge your muscles you FORCE them to grow.
But keep in mind it’s not the length of the workout, or even endless exercises, sets and reps that produces results… it’s the QUALITY of the workout.
Rest Consistently for More Muscle and Strenght Gains...
When training with heavy poundage, it's best to get at least 2 full minutes of rest between sets, and sometimes up to 3 or so. If you jump back into a heavy set too quickly, you will be sacrificing some strength, which will hinder muscle and strength gains.
Tracking your rest between sets is also an plus. This is why... Let's say "Buff Joe" is wearing his tight shirt in the gym sporting his big chest and biceps because those are the only developed body parts. He's hammering away on the flat bench press because that's all he knows, and he's even doing that wrong, throwing his hips off the bench with rep. He did 10 reps with 185 with bad form.
ANYWAY... After this first set he walks around and tells a few ladies howthey should be training, then he hits the water fountain for a drink of good ole' H2O. He makes his way back to the flat bench and does another set with 185 for another 10 reps. After that set immediately he puts a quarter (totaling 235) on each side and nails out 10 more reps.
This guy is lacking direction in every sense. I would be willing to be a million dollars... Yeah, a million, that I could train him for a month and add more size and strength then he could on his own in the next 2 years.
First, his form sucks... but that's not the point here... I want to address the rest time between sets. He has no idea how much rest he's getting between sets. If he did, he could easily add 2-3 pounds of muscle in a month and even increase this poundage load overall.
Just as with everything else regarding building muscle and strength, you need consistency in rest time between sets. If you rest 2 minutes after your first set your muscles will be well recovered to handled that same load or a heavier load. The less rest time between sets, the less strength you will have to see that next set through.
HOWEVER, while you do need adequate rest between sets when in muscle-building mode, you also need to ensure it's not too long of a rest to where your muscles are cooling off.
This is why it's important to log your rest time between sets because if you rested 3 minutes between sets last week and you are resting 2 minutes between sets this week... It would appear that you are not making gains... but that's not the case. You didn't give your muscles equal rest time each training session.
Follow a consistent pattern, record it, and capitalize on it. It's really that simple. Oh, and when "Buff Joe" approaches you to help you with your form, tell him to bug off! LOL
How YOU Can Start Changing YOUR Body...
You can make this kind of muscle progression because I created THE Ultimate Female Bodybuilding Training System in Iron Dolls. Included with Iron Dolls is over a years worth of printable training to help you stick to your goals. This IS the best-selling female muscle training system.
The right training program and logging is what's going to make the difference in your physique and overall transformation.
If you are really serious about weight training, building muscle, and transforming your body, the I strongly urge you to go to my website RIGHT NOW and grab a copy of "Iron Dolls - Female Bodybuilding System" before it's too late.
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