Females are known to have better results with high resistance training, and with a higher rep range (8-15 reps per set) which is also the typical hypertrophy range (BUILDING MUSCLE MASS).
POWERLIFTING is also good for many women but should be done with lighter weights, and higher reps as well, depending on what goals in terms of strength and looks you have.
Keep in mind that as a woman you can not build muscle as easily as men, because women don't have as high amounts of TESTOSTERONE as men.
Some females will put on mass easier than others. However, there is no natural way to gain as much muscle as males. Aim to set yourself realistic goals in order to reach your potential.
- What is the best split for muscle gain? Can I gain muscle doing full body splits?
- Can I build muscle and strength at the same time? Should I mix body building with power lifting?
- Scott's Article Testosterone: How To Optimize Your T-Levels Through Nutrition & Lifestyle!