The program I’d use to sustainably build a beautiful hourglass figure.
“Toned.”
“Built.”
“Fit.”
Or the modern: “Snatched.”
Different women are comfortable with different phrasing.
But it all means the same thing:
An impressive shape.
An hourglass figure.
Curves where you want them,
defined legs,
tight arms and waist.
SOME BACKGROUND
No matter the terminology used,
producing your best physique
all comes down to
the same process:
Increasing muscle mass
and limiting or reducing fat mass.
Many unscientific views abound
on what produces your
most lithe shape.
They thrive because
women are often
averse to the image of what
actually gives you that look:
A simple, steel barbell,
loaded with weight,
lifted over and over.
The thought of greasy,
juiced hulkamaniacs comes to mind
for many women
when they think of lifting weights.
The thought, “I will look like that.”
But there’s not a chance you could
build that kind of bulky muscle,
even if you dedicated your life to it,
for 20yrs and took PEDs.
You just don’t have the testosterone.
So instead, barre classes,
pilates, yoga, and running
appeal instantly,
and get associated
with the physique
women picture for themself
in daydreams.
Nothing against these practices,
they’re great for core strength,
relaxation,
enjoyment, and general activity-
but regarding fitness,
they are mainly a way
to stay thin,
if your diet is right.
Skinny isn’t necessarily fit.
I’m probably not the first
to mention weightlifting
is the hidden answer
to the body most women crave.
And you might still be on the fence.
And that’s okay.
Maybe I can be the one to
illuminate the process actionably,
and put the period
on the sentence.
So if you’re a woman
who’s motivated
to build a bomb figure
who just wants to plug in
the right simple method-
read the following,
and pop in your e-mail
to receive my program instantly
so you can start,
for free, today.
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A LITTLE SCIENCE
The good news:
The roadmap for muscle growth
never changes.
There’s very little new science.
The hard reality:
Repetition, discipline,
and consistency are required.
Shedding “shiny object” syndrome,
and the habit of
trying new programs,
classes, or solutions,
every 12 weeks, is necessary.
As is opening your mind
to using weights.
For those ready,
let’s jump in:
A Little Science
The stimulus caused by weight lifted
is often more important
than the amount lifted.
People often associate
heavier weight lifted
with greater muscle mass
and shape,
but this is only a half-truth.
Yes, stronger athletes or trainees
will generally have larger muscles,
but genetics determine
these limitations,
the rate of growth,
and overall muscle shape and size.
You CAN control
the rate of growth
to a certain extent,
with smart training, though,
even despite strength limitations.
Building your best shape
comes down to
rest times and rep ranges,
as well as
increasing weight volume.
In that order, not the inverse.
Sarcoplasmic hypertrophy
is the process
by which muscles are enlarged.
This has everything to do with
keeping BLOOD IN THE MUSCLE
as you workout-
(hence short rest times,
to prevent blood outflow)
also known as “the pump,”
Blood congestion in muscle,
maintained over time,
is the primary driver of
muscle size.
You will notice that short rests
make each progressive set
much harder
than if you were to wait until
you felt fully recovered-
Just equate this increased
sensation of difficulty
as what’s making your
muscles plump up.
Maximizing shape,
or enlarging muscles as
quickly as possible,
comes down to this:
1) Lifting weights, with compound movements.
2) Proper form and time under tension,
total control of the weight, and moving it at an even pace
throughout the entire motion.
3) Short rest times between sets,
30-45 seconds- (use a stopwatch, this is the most important piece)
4) using the heaviest weight you can lift
with clean form.
5) 12-15 repetitions
6) As many sets as you can perform without injury in a workout,
and up to 3 workouts per week for the same muscle group.
7) Adequate sleep and a high protein intake.
This is what produces
larger muscles, body recomposition,
and your most impressive
feminine shape.
You don’t need anymore
information than this.
This process is what will
plump your glutes and thighs up,
tighten your arms and delts,
if you want themand
create that plunging
back taper you might crave.
This process does not
consider efficiency,
maximal power and
strength generation,
and other things that
would be important to an athlete.
It considers aesthetics.
Yes, there will be strength gain.
Yes, you will be faster.
Yes, you will feel like an athlete.
But this is not geared at
strength and performance first.
It is geared and muscle size
and shape, first.
However if you’ve never lifted,
you will notice only notice more
strength and stamina.
Bodybuilders often have
incredible shape,
and are stronger than the
average person,
but less strong than say,
a powerlifter or sprinter.
The overall shape of your body
is determined by
training stimulus,
sleep quality, and nutrition,
equally.
They must all be present
for results to materialize.
This is the program
I would use
if I were a woman trying
to build my best physique
within a reasonable
period of time,
at home, away from
prying eyes:
Tap the button below to claim your program!
Jameson Blade, CPT
Founder & Trainer
ph: (313) 970-0072
