6 key secret strategies for building muscle — male or female

Ange Dim
4 min readJan 28, 2021

Building muscle takes a very dedicated person, who is willing to make the necessary lifestyle and nutritional habits to make it a reality.

When I first started to train with weights, I was intimidated by the weights area. It was riddled with men, and sometimes I couldn’t even see a vacant spot for a small person like myself. It all seemed too hard and too intimidating. Even though this was a long time ago, It’s still raw and real. I understand how hard it can be as a beginner, and even more so as a female. You very rarely get a woman asking how to build muscle. When you do, you know you’ve found a lifting sister.

I have trained both 1–2 days per week, focusing on muscle building, and I have also trained 3–4 days per week. You can probably guess that 1–2 days per week isn’t sufficient enough to build any muscle mass, especially when it’s a full-body weights workout. 3–4 days per week was a sweet spot for me. This is usually the recommended time need every week to make some decent progression.

That progression is a direct testament to your skills and efforts in lifting weight, as well as your nutrition and recovery phases.

I want to highlight this because most people who want to build muscle aren’t aware of weight training’s fundamentals. If you want to really change your body, I recommend reading through my own 10 years + of experience, mistakes, and key learnings. I was once too a beginner, yet I had a couple of very talented trainers, and I also did my own study, research and implemented this every week. Here is what I know, and have tested that works.

6 key secret blueprint strategies for building muscle for both male and female

  1. Use multi-joint movements. No matter what body parts I’m training, I have found that I always throw in a multi-joint movement in the mix. This can be squats, lunges, deadlifts, pull-ups or bench pressing. Not only do these exercises work the most muscles on your body, but they are also the key fundamentals to building muscle and strength. The key is always to aim to train using both methods for maximum results, in less time.
  2. Accumulation and intensification. This now brings me to the last part of point number 1. Train using both of these phases…

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Ange Dim

Multi-passionate creative who's immersed in health, wellness, exercise and loves creating healthy recipes. Low carb Recipes: https://bit.ly/4cHgO8r