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  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle
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mini course
​Section 6

How Women Build
Muscle


Guidelines for Building Size
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section 7
​General Guidelines for Building Size
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How Heavy?
The weights you use must be challenging in order for any changes to take place... For example, If you end a set at 12 reps but you could have done more reps - that means the weight was too light. Your last rep, whether it’s 6 or 12, should take close to 100% effort.

Always warm up with lighter weights and higher reps. I suggest doing a complete warm up set (15-20 reps) before getting into your workout sets.

Example:
  • Your workout is going to be 6 sets of dumbbell curls 8 - 12 reps
  • You should take a lighter weight and do about 15 reps just to warm the muscle up (this set does not count)
  • Your first set should be with lighter weights, on the higher end of the reps for 12 reps 
  • Each set will get a little heavier until you can only do 6-7 reps
  • Only do a few sets at the lower rep range (6-7 reps) most of your sets should be between 8-15 reps for maximum growth​
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Bicep Curls performed on cable pulley machine
​Sample Set: Db Curls
 Warm up: 8-lb Db's for 15-20 reps (this set doesn't count)
  • Set 1: 10lbs x 15 reps
  • Set 2: 12lbs x 12 reps
  • Set 3: 15lbs x 10 reps
  • Set 4: 20lbs x 7 reps
  • Set 5: 20lbs x 6 reps
  • Set 6: 15lbs x 10 reps
section 7
Stokes Fitness
Terry Stokes
[email protected]
Buffalo NY, 14217
​(716) 603-5251
#1  Online 
Weight Loss 
Transformation Program
Weight Loss Transformation Challenge For Women
  1. Can be done at home or the gym
  2. Precise Diets: Eat the foods you want
  3. ​All you need are some dumbbells
  4. Lifetime access
  5. Downloadable workouts
Workout, weight loss and diets articles for women
Most Popular Articles:
  • Eat Fat To Lose Fat?
  • Does Spot Reduction Work?
  • Do Detoxes Work?
  • How To Build Hamstrings
  • How To Get A Good Night's Sleep
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Exercise and workout videos for women
Most Popular Exercise Videos:
  • ​Glute Exercises 1
  • Advanced Exercises 2
  • Fat Loss & Cardio
  • Partner Workouts
  • Advanced 3: Pullups
  • Advanced 4: Pushups
  • Home
  • Diet program
  • ZOOM Page
  • Competition prep
  • Body Transformation
  • Exercise Videos
    • Glute Exercises 1
    • Glute Exercises 2
    • Weight Loss and Cardio Exercises
    • Triceps Exercises
    • Shoulders Exercises
    • Advanced Resistance Exercise Videos For Women (group 1)
    • Advanced Resistance Exercise Videos for Women (group 2)
    • Advanced Exercise Videos for Women - Pullups
    • Advanced Exercise Videos for Women - Pushups
    • Biceps and Triceps Advanced Exercise Videos for Women
    • Advanced Barbell Workouts Videos for Women
    • Base Exercises 1
    • Base Exercise 2
    • Ab Exercises 1
    • Ab Exercises 2
    • Partner Workouts
    • Riser Workouts 1
    • Riser Workouts 2
    • Combination Exercises
    • Barbell Exercises 1
    • Barbell Exercises 2
    • Agility Ladder 1
    • Agility Ladder 2
    • Glider Workouts
  • Articles
    • Sleep
    • Eat Fat to Lose Fat
    • How to Build Hamstrings
    • Leg Press Machine
    • Chia Seed Healthy Recipes
    • Is Cardio Necessary to lose body fat
    • Best Workout For Weight Loss
    • Does Spot Reduction Work
    • Overhydration
    • Do Detoxes Work?
    • Weight Loss Plateau
    • How To Be A Successful Personal Trainer
    • Diet Answer Q and A
    • Carbs
  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle
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