Training stages for women

Girls, we don't always talk about the training phases for women, both for bulking and cutting—how should you do it?

If you are still unsure how to face a new challenge, you should consider two phases—the bulking phase and the cutting phase—which are key to defining the training phases for women.

If you are relatively new or simply a fitness enthusiast, you may already know both terms; however, you may not be sure what everything means or how it applies to your training program.

But before delving into the details, let's first consider why you should divide your training and follow a specific diet for each goal.

The thing is, girls like you have various reasons for training, from staying active to improving performance in a particular sport. These reasons include, but are not limited to, strength, power, skill, aesthetics, or losing or gaining weight, as well as feeling fulfilled or even empowering yourself as a queen in front of others, including leadership at work or in business.

However, the processes associated with the bulking and cutting phases are more commonly used for aesthetic purposes and, of course, in women's bodybuilding and fitness.

This is one of the best and most efficient ways to achieve aesthetic results. The fact that it is mainly the guys who talk about it does not mean that you cannot be one of the main protagonists using this method.

Defining training phases for women

First, let's talk about the bulking phase, which, in a few words, is the process of intentionally gaining weight. The purpose of this weight gain is to accumulate as much muscle mass as possible.

Naturally, there will also be an increase in body fat during this process. Generally, this is not a cause for concern during the bulking phase, since everything has a counterbalance during the cutting phase.

For women who are actively trying to gain weight, this is a good way to do it, although it can be a little complicated (for some).

Many condition themselves to maintain a smaller, lighter body; however, in certain divisions such as bodybuilding or wellness, training phases for women are essential.

Now, once you experience these phases and how things work, the key points and what you learn are essential factors for long-term aesthetic success.

Does bulking work for women?

For some women, when the number on the scale goes up, it is a reason to celebrate. In fact, many women love knowing that they have gained weight… what about you?

Well, one of the “stranger” but “wonderful” training phases for women is the bulking phase, because it is essential for aesthetic success, especially at a professional level.

Understand that lifting weights will not define your physique based on your body weight (unless, of course, you are subject to the rules of a competition).

Also, keep in mind that while women who bulk are actively seeking an increase in body weight, the physiological goal is to increase muscle mass.

We know this from a physical perspective: 2 kg of lean muscle does not appear on the body in the same way as 2 kg of fat. Therefore, the additional weight results in a firmer, more conditioned appearance.

If you understand this, you will understand what it is all about.

Now, is it possible to bulk without gaining additional fat?

The answer is YES, but it is very difficult and potentially not as efficient, since building muscle requires training hard and lifting heavy. In this context, you need a calorie surplus to improve your performance during each contraction and recover more quickly.

To lose fat, you need to be in a calorie deficit and include more cardio, which can lead to muscle loss. This is expected and is part of the process.

Therefore, the reason these training phases for women are approached separately is that they are completely opposite.

The clean vs. dirty bulk phase

You may recognize the terms “dirty bulk,” “clean bulk,” or “lean bulk.”

• “Dirty” refers to the fact that girls also consume a calorie surplus from highly caloric foods (generally unhealthy ones).
• The terms “clean” and “lean” refer to the idea of increasing food intake with healthy foods, in an attempt to bulk up without gaining too much additional body fat.

Women tend to be attracted to the idea of a clean bulk, but it must be kept in mind that avoiding fat gain is extremely difficult to achieve.

The fact is that to “bulk,” you need to be in a calorie surplus, and to “cut,” you need to be in a deficit.

The fact remains: men find it easier to reduce body fat than women, and they also find it easier to build muscle. That’s how genetics work, but we must work with what we have.

“Dirty bulking” is used as a method to gain weight quickly. From the perspective of a man or woman seeking rapid weight gain, this is ideal.

But if you are a woman who intends to cut afterward, you should consider a few things first.

• Remember that the purpose of bulking is to build muscle. As women, you naturally build muscle at a slower rate than men. So you need to be prepared to take it slowly.
• Don’t be afraid of gaining weight, but you should also know how to do it so you can switch between bulking and cutting like clockwork.

As you gain experience, these training phases for women seem to work efficiently, leaving your worries behind, especially when gaining muscle weight.

The cutting phase for women—first?

As mentioned earlier, during a bulking phase, you would gain fat along with muscle. This is completely normal, so don’t worry—the results at the end of both training phases for women will speak for themselves.

When you enter the cutting phase, you move into a calorie deficit; this is where you focus your training on more targeted fat-burning exercises, such as HIIT cardio, calisthenics, or variations using weights, equipment, or your own body weight.

Regarding this phase, there is a misconception… Should you lose weight first and then build muscle?… The answer is NO, NO, and NO…

Too many women are following this terrible advice. If someone tells you to “lose weight and then tone up,” cover your ears and ignore that advice. This is the kind of advice that makes things harder for women.

Let’s be realistic; the odds are already stacked against you, since you don’t produce enough testosterone to build muscle quickly, and as a woman, you will naturally retain more body fat. With that in mind, why would you want to move further away from your goal?

The fact is, it is easier to build muscle when you have extra weight. Those additional pounds are extremely valuable when you want to compete.

You can lose as much «weight» as you want, but if you have not done the «muscle-building» work before losing it, you will not have much lean muscle to show for it.

Here, weightlifting is the only way to alter your physique and body composition.

Keep in mind that traditional weight-loss methods (restrictive dieting and excessive cardio) will consume the muscle reserves you already have.

Here, if you continue working hard during the definition phase, even using thermogenics, you will maintain those beautiful muscles gained during the bulking phase.

Making training stages for women more effective

The reason bulking and cutting are used together in a training cycle or period is that this has proven to be one of the most efficient methods for achieving aesthetic results.

The best way to approach this is to keep it simple. Opinions abound, but the fact remains: you need to find the method that works for you.

At all times, you must understand that you will be in this for the long term and that you will use this method more than once. Most likely, you will use this method several times.

Remember, if you want to show off those toned muscles onstage, bulking comes first.

Once you have bulked for the desired amount of time (8 to 12 weeks is an ideal starting point, although a longer period is recommended for beginners), you will leave heavy training behind, reduce your calories, and increase your cardio time to «cut the fat».

What remains after the definition phase is those fantastic lean muscles you built during your bulking phase.

The best and simplest way to approach your diet during the different training stages for women (if you do not have a coach) is to track your calories and macronutrients.

And we repeat: no body-fat-burning method or weight-loss or definition plan in the world will reveal a physique you have not built; therefore, it is necessary to use training plans that develop lean muscle quickly.

You should also take the hormonal cycle into account, so we invite you to watch the following video prepared by MASmusculo.