10 Best Women’s Bulking Workouts for Lean Muscle Gain
Before we get into the specific workout routines, it is important to understand that bulking workouts involve lifting weights beyond your comfort zone, progressively adding weight over time to push your muscles to their limits. You should also maintain a nutrient-dense diet to support muscle growth and give your body the necessary energy to perform during the workouts.
These bulking workouts are aimed at women but can be just as effective for men too. The workouts are designed to target all major muscle groups, and when done consistently, can lead to noticeable changes in your physique. So, let’s dive in and explore the best bulking workouts for women to help you build lean muscle mass.
Barbell Squat
The barbell squat is a powerful exercise that targets the lower body, including the quads, hamstrings, glutes, and calves. This compound movement involves lifting a barbell from a squatting position while maintaining proper form and technique to maximize results. The barbell squat is a great workout for women who want to build lean muscle mass and increase overall strength.
When performing a barbell squat, it’s crucial to maintain proper form to avoid injury and maximize results. Begin by standing with your feet shoulder-width apart, keeping your chest up and shoulders back. Grip the barbell with both hands, placing it across your shoulders and upper back. Lower yourself into a squatting position by bending your knees and pushing your hips back. Make sure to keep your knees in line with your ankles and avoid letting them cave inward. Push up from your heels to return to the starting position.
There are many variations of the barbell squat, including front squats and sumo squats. These alternative exercises can provide additional benefits and help target specific areas of the body. For example, front squats place more emphasis on the quads, while sumo squats target the inner thigh and glutes.
If you want to incorporate the barbell squat into your workout routine, it’s important to start with a comfortable weight and gradually increase as you become more confident and stronger. Aim to perform 3-4 sets of 8-12 reps, resting for 1-2 minutes between each set. Remember to warm up properly before starting your workout and stretch afterwards to prevent injury.
- Benefit: Targets the lower body muscles for building lean muscle mass and increasing strength.
- Variations: Include front squats and sumo squats to target specific areas of the body.
- Tips: Start with a comfortable weight and gradually increase, aim to perform 3-4 sets of 8-12 reps with proper form and technique.
Deadlift
The deadlift is a weightlifting exercise that targets multiple muscle groups, including the legs, back, and core. It involves lifting a barbell from the ground to a standing position. The deadlift is a key exercise for women who want to bulk up and build lean muscle mass.
To perform a deadlift, stand with your feet shoulder-width apart and grip the barbell with your hands just outside your legs. Keep your back straight and your core engaged as you lift the barbell off the ground, using your legs to power the movement. Once you reach a standing position, lower the barbell back to the ground with control.
When performing the deadlift, it’s important to use proper form and technique to minimize the risk of injury. Start with a light weight and gradually increase the weight as you become more comfortable with the exercise. Incorporate deadlifts into your workout routine two to three times per week for maximum muscle-building results.
- Targeted muscles: Legs, back, core
- Equipment: Barbell, weights
- Difficulty level: Intermediate to advanced
Bench press
What is bench press?
Bench press is a popular compound exercise that primarily works the chest muscles. It involves lying on a flat bench and lifting a barbell off a rack, lowering it down to the chest, and then pressing it back up to the starting position.
How does bench press help build lean muscle mass?
Bench press is an effective exercise for building lean muscle mass in the chest muscles, shoulders, and triceps. It also engages other muscles in the body, including the core, glutes, and legs, making it a great full-body workout. By incorporating bench press into your workouts, you can increase your overall strength and muscle mass.
Tips for performing bench press
- Ensure that your form is correct to avoid injury and maximize the benefits of the exercise.
- Start with a weight that you can comfortably handle and gradually increase it as you get stronger.
- Breathe in as you lower the weight and exhale as you push it back up.
- Keep your elbows tucked in and your feet firmly planted on the ground.
Variations of bench press
There are several variations of bench press, including incline bench press, decline bench press, and close-grip bench press. Each variation targets different muscle groups and can be used to add variety to your workouts and prevent boredom.
Shoulder press
The shoulder press is an effective exercise in building lean muscle mass in the shoulders, arms, and upper back. This exercise can be done with dumbbells or a barbell, seated or standing, and with different variations such as front or behind the neck press.
One of the keys to doing a proper shoulder press is maintaining good form and avoiding injury. It is important to keep the core engaged and the back straight. The elbows should be at a 90-degree angle and the weights should be lifted straight up, without leaning back or using momentum.
When bulking, aim to do shoulder presses with heavy weights and low repetitions to build strength and size. However, it is also important to mix it up with lighter weights and higher repetitions to target different muscle fibers and avoid overuse injuries.
- Variations: front press, behind the neck press
- Type: compound exercise
- Main muscles worked: shoulders (deltoids), upper back (trapezius), arms (triceps)
- Equipment: dumbbells, barbell
Overall, incorporating shoulder presses into a bulking workout plan can lead to increased muscle mass, strength, and definition in the upper body. As with any exercise, it is important to listen to your body and adjust the weight and intensity accordingly to avoid injury and get the desired results.
Pull-Up: Strengthen Your Upper Body
A pull-up is a classic exercise for building upper body strength, particularly in the back, shoulders, and arms. It involves hanging from a bar with your palms facing away from you, and then pulling yourself up until your chin is above the bar. You can do pull-ups with your hands at different widths to target different muscles, such as wide grip pull-ups for the lats and close grip pull-ups for the biceps.
For women looking to bulk up their upper body, pull-ups can be a highly effective exercise. However, they can also be challenging, especially if you’re not used to doing them. If you’re new to pull-ups, try using an assisted pull-up machine or resistance bands to help you perform the exercise correctly. As you get stronger, you can gradually decrease the amount of assistance you use.
One way to incorporate pull-ups into your workout routine is to perform them as part of a circuit. For example, you could do three sets of 10 pull-ups, followed by a set of push-ups and a set of rows. Rest for one minute, then repeat the circuit two more times.
Remember to use proper form when doing pull-ups to avoid injury. Keep your core engaged, your shoulders down and back, and focus on pulling your elbows down towards your sides, rather than just pulling with your arms. And as with any exercise, be patient and persistent – building strength takes time and consistency.
Barbell Hip Thrust: A Powerful Exercise for Developing Glutes and Hamstrings
The barbell hip thrust is one of the most effective exercises for building lean muscle mass in the glutes and hamstrings. This exercise involves placing your back against a bench, with your feet on the ground and a barbell across your hips. You then raise and lower your hips, using your glutes and hamstrings to power the movement.
By isolating these muscles, the barbell hip thrust can help you develop impressive strength, power, and definition in your lower body. It’s also a great exercise for improving your posture, as it requires you to engage your core muscles as well as your glutes and hamstrings.
To perform the barbell hip thrust safely and effectively, be sure to use proper form and technique. Start with a lightweight and gradually increase the weight as you become more comfortable with the exercise. Always keep your back straight and your core engaged to avoid injury and maximize the benefits of this powerful exercise.
- Benefits of the barbell hip thrust:
- – Targets the glutes and hamstrings for lean muscle mass
- – Improves posture and core strength
- – Helps develop explosive power and strength
- – Can be done with minimal equipment
Dumbbell lunges for building lean muscle mass
Dumbbell lunges are a great exercise for building lean muscle mass in your legs, glutes, and core. This compound exercise targets multiple muscle groups at once, making it an efficient workout for those looking to bulk up.
To perform dumbbell lunges, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Step forward with one leg, bending at the knee and lowering your body until your front thigh is parallel to the ground.
Keep your back straight and engage your core as you push back up to standing position and switch legs. Repeat for 10-12 repetitions on each leg for three sets.
- Targets multiple muscle groups
- Increases lower body strength
- Improves balance and stability
- Can be modified for more advanced variations
Cable Row: A Great Addition to Your Women’s Bulking Workout
The cable row is an effective exercise that targets your back muscles and helps you build lean muscle mass. It requires a cable machine and a seated row handle. The starting position for the exercise is with your feet flat on the ground, knees slightly bent, and your back straight. Take a seated row handle and pull it towards your chest while keeping your elbows close to your body. Squeeze your back muscles as you pull the handle towards your chest. When you have pulled the handle towards your chest, squeeze your shoulder blades and hold for a second. Then slowly extend your arms and release the handle back to the starting position. Repeat for 8-10 reps.
When doing the cable row, you can adjust the resistance on the cable machine to ensure that you challenge yourself and get the most out of the exercise. You can also switch up your grip on the handle to target different parts of your back muscles. The cable row is a great addition to any women’s bulking workout as it targets a muscle group that is often overlooked. With consistent resistance training, the cable row can help you build a strong, toned back that will support you in all your other weightlifting exercises.
- The cable row is an effective exercise that targets your back muscles
- It requires a cable machine and a seated row handle
- You can adjust the resistance on the cable machine to challenge yourself
- You can switch up your grip to target different parts of your back muscles
- The cable row is a great addition to any women’s bulking workout
The Dumbbell Curl: A Key Exercise for Women’s Muscle Building
The dumbbell curl is a classic women’s muscle building exercise that targets the biceps, the front and the back of the arms. This exercise is perfect for women seeking to build lean muscle mass and sculpt their upper body.
To perform the exercise, hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keep your elbows close to your sides and raise the dumbbells to your shoulders by contracting your biceps. Pause for a moment and then slowly lower the dumbbells back down to the starting position.
It’s important to choose a weight that is challenging, but that still allows you to perform the exercise with proper form. Start with a lighter weight and gradually increase the weight as your strength improves. Be sure to maintain control throughout the movement, avoiding swinging or using momentum.
Incorporating the dumbbell curl into your workout routine two to three times a week can help you achieve the toned and defined arms you desire.
- Primary muscles worked: Biceps
- Secondary muscles worked: Forearms
- Equipment needed: Dumbbells
Bulking up Women: Leg Press for Building Lean Muscle Mass
The leg press is a popular strength training exercise that can help women in their bulking journey and build lean muscle mass efficiently and quickly. The leg press involves pushing a weighted sled away from the body using the legs, targeting the quadriceps, hamstrings, glutes, and calves.
To perform the leg press, you need to sit on the sled of the machine with your back pressed against the backrest, feet flat on the platform shoulder-width apart, and knees bent at a 90-degree angle. Once you are positioned correctly, push the sled away from you until your legs are almost straight but not locked and then slowly bring the sled back to the starting position.
To add challenge and target specific muscle groups, you can adjust the foot positioning and the weight load. For example, placing the feet high on the platform targets the glutes and hamstrings, while placing the feet low on the platform targets the quads. Women should start with a comfortable weight load and gradually increase as they progress.
Overdoing the leg press or any exercise can lead to injury, so women should properly warm-up before engaging in the exercise. Also, it is recommended to include a variety of exercises targeting different muscle groups to avoid overloading a specific muscle group and achieving a balanced and sculpted physique.
- Targeted muscles: quadriceps, hamstrings, glutes, and calves
- Equipment: leg press machine
- Difficulty level: beginner to intermediate
- Repetitions and sets: 3 sets of 8-12 reps
- Weight: start with a comfortable weight and gradually increase
FAQ
What are the best bulking workouts for women?
The article mentions 10 different bulking workouts that are considered the best for women looking to build lean muscle mass. These include squats, deadlifts, lunges, bench press, overhead press, pull-ups, dips, rows, hip thrusts, and calf raises.
How often should I perform these bulking workouts?
The article recommends performing these workouts 2-3 times a week, with adequate rest periods in between. It is also important to progressively increase the weight and intensity of the workouts over time.
What are the benefits of bulking workouts for women?
Bulking workouts help women build lean muscle mass, which in turn boosts their metabolism and helps them burn more calories even at rest. It also increases their strength and endurance, and lowers their risk of developing osteoporosis.
Can women lift heavy weights?
Absolutely! Women can lift heavy weights just like men, and it is actually beneficial for them to do so. Lifting heavy weights helps women build lean muscle mass and improve their overall fitness and health.
Do these bulking workouts require any special equipment?
Most of these bulking workouts can be performed with just a set of dumbbells or a barbell. However, some exercises such as hip thrusts may require additional equipment such as a bench. It is best to consult a professional trainer before attempting any new exercise.
Are these bulking workouts suitable for beginners?
These bulking workouts can be modified to suit the fitness level of beginners. It is important to start with lighter weights and gradually increase the intensity of the workouts over time. It is also recommended to seek advice from a professional trainer before starting any new exercise routine.
How long does it take to see the results of bulking workouts?
The results of bulking workouts vary from person to person depending on their fitness level, diet, and lifestyle habits. With consistent effort, it is possible to see noticeable results within a few weeks to a few months.
What should I eat while doing bulking workouts?
A diet rich in protein, healthy fats, and complex carbohydrates is important for building lean muscle mass. It is recommended to consume foods such as lean meats, eggs, fish, nuts, seeds, whole grains, fruits, and vegetables. It is also important to stay hydrated by drinking plenty of water.
Can women bulk up too much?
Women generally have lower levels of testosterone than men, which makes it harder for them to bulk up significantly. However, with consistent effort and an appropriate diet, women can build lean muscle mass and a toned physique.
What is the difference between bulking workouts and toning workouts?
Bulking workouts are focused on building lean muscle mass and increasing overall strength and endurance. Toning workouts, on the other hand, are aimed at reducing body fat and defining muscles to create a more sculpted look. Both types of workouts are important for overall fitness and health.
Reviews
Emily
Great article! As a woman trying to bulk up, these workouts gave me some great ideas for my routine. Thanks!
Megan Wilson
This article was a helpful resource for me as a woman looking to build lean muscle mass. I appreciate the diversity in the workouts provided, from compound exercises to isolation movements. I especially liked the explanation about progressive overload and how to incorporate it into my training. Overall, a great read with valuable information.
Ashley Brown
First of all, thank you for creating this article. As a woman who is serious about gaining muscle, it can be tough to find comprehensive resources that cater to our specific needs. I appreciated the variety in the workouts provided, as it allowed me to mix things up and avoid boredom in my routine. The accompanying explanations and videos were also incredibly helpful in ensuring I was performing each exercise correctly and effectively. One thing I particularly enjoyed was the focus on compound movements, such as squats and deadlifts. I believe these exercises are key to building a well-rounded, strong physique and was pleased to see them included in this list. Additionally, the section on progressive overload was informative and gave me a better understanding of how to continually challenge myself and make progress. Overall, this article was a fantastic resource for me and I have already incorporated some of these workouts into my routine with great success. I look forward to continuing to use them and see the results they bring. Thank you again for providing this valuable information!