When it comes to lifting, the average person does not know how to properly train. You go in the gym and do what you assume is best. It is not your fault; you train with good intentions and to the best of your knowledge. The only problem is it will take them much longer to achieve their desired results.
There is a science to lifting and knowing what to do, when to do it and how many repetitions. This is the KEY to successful bodybuilding or any specific sport.
Many people believe that you build muscle when you lift weights, but this is not true.
Lifting weights tears the muscle fibers on the muscle, which breaks the muscle down. You actually GROW by healing the muscle fibers you broke down in the first place. When the muscle heals, muscle fibers multiply and grow on the recovering muscle, and in return, the muscle becomes bigger and leaner. So then, you lift weights, repeating the process and over time, you get bigger, harder, leaner, and stronger. The problem is people do not allow enough recovery time for the muscle to heal or do not train the muscle often enough.
Training the same muscles too soon tears down the muscles down even more, which could lead to an injury or take a long time for muscle growth. Not training the muscle enough will just take longer to acquire results you seek.
If you really want quick results, you need to emphasis diet. Your overall results will come faster if you pay attention to building muscle from the inside and out. Proper nutrition through protein (amino acids), low carb foods, hydration and rest get the results you want. You will have lean, long big muscles that perform efficiently during competition and routine workouts.
A woman’s body cannot build big, bulky muscles unless you work specifically for that look. It takes many years of work to put bulk into a woman’s muscle because of the lower testosterone levels.
When training, train the whole body not just your upper body. The largest muscle on your body is the quadriceps. You gain muscle in your quads through working your back, abdominal muscles and other regions, so you do not have to target them directly if it is not possible.
Remember, the more muscle you have, the more efficient your metabolism becomes; helping you shed body fat from all over your body. It will make your upper body more toned and your abdominal region defined in less time than you can imagine. Think how much faster you will build muscle if you train the whole body instead of just parts.
Knowing this is the key. Powerlifters train differently than bodybuilders, and sport specific athletes train differently than everybody else. It all depends on what your goals are and how you want to train your body.
Keep seeking knowledge and find what works best for you. It is as simple as that.