Powerlifting training or Olympic Weightlifting are great methods for improving raw strength, and will elicit gains in lean body mass, but might not be the absolute best for maximally increasing muscle mass, especially in the beginner or intermediate who might not be familiar with certain lifting techniques. It makes your muscles fullВ and builds curves in all the right places. ItвЂ™s not the best for raw strength, but it does wonders for helping you build muscle, and changing your shape. We have pure strength training and bodybuilding training.ДЄll forms of training will inherently improve your strength, but itвЂ™s relative to the goal, and this is the most important thing to realize when choosing the best type of program for you.Д«odybuilding training has a large focus on individual body partsВ and increasing overall volume. In general, there are two types of training that most women focus on with muscle building is the main goal. If you want a structured program, be sure to check out my muscle building program for women down the page. It can be done with only 1 exerciseВ or 3 different exercises. This can be done with as few as 3 sets, or as many as 10 sets. An adequate amount of volume tends to be in the range of 30-60 total reps per body part per session. The main goal of any training program to increase muscle mass should be to get stronger over time with adequate amounts of volume. If you did 4 sets of 15, then youвЂ™d have 60 total reps with a much lighter load. So when you do 3 sets of 5 on squats, youвЂ™re total volume is 15 reps, but with fairly heavy weights. Volume refers to the total work being done in terms of repetitions. So if youвЂ™re not adding weight to the bar over a 12 week training period, youвЂ™re not practicing progressive overload, which will typically mean youвЂ™re not going to make progress with gaining muscle. This is also known as progressive overloadВ because youвЂ™re progressively adding heavier weights to the bar over time. An example is you might start squatting the bar for 3 sets of 5, but your goal over time should be to increase how much youвЂ™re lifting by adding weight to the bar.

Over time, you want to improve the total load. Load refers to how much youвЂ™re lifting (how heavy the dumbbell is, or how much weightвЂ™s on the bar). If you explicitly want to build muscle, there are two main factors that influence muscle gain: load and volume. Learn My No-BS Approach To Toning Your Body Without Losing Your Curves & Getting Bulky with my proven training and diet program made specifically for women.ДЄll forms of resistance training, whether it be barbells, dumbbells, bands, or kettlebells, will result in improved strength over time, but itвЂ™s all relative to the specific goal. Get Lean & Toned W/Out The Bulk With A Step-By-Step Workout And Healthy Eating Program

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