The Differences Between Male and Female Competitive Training Methods
The difference between male and female competitors is evident in all levels of competition.
Women don’t have as much testosterone as men and when on a level playing field, men have significantly more muscle
mass. The ratio of gains is 1:10 (women: men). Most women are not able to gain muscle mass as quickly as men.
The way that both genders mobilize and metabolize fats is totally different.
Females tend to store fat in the hips/thighs and men in the belly area. The body can mobilize fats far quicker and more effectively from the belly area compared to the hip/thigh region.
At this point, the amount of dedication and commitment that is needed by all athletes should not be underestimated. All the competitors are judged by the same standards and both have to go through the bulking and cutting up phases.
Nevertheless, training at a competitive level is very similar between males and females.
The training practices that have been used during the bulking phase are similar as both sexes need to increase the weights, reps or intensity to build muscle mass. This ensures that a muscle adaptation occurs in both genders and a progressive workload is needed to increase muscle growth.
Both male and female athletes use advanced methods such as forced reps and supersets to increase workout intensity and stretching to maintain overall flexibility.
A male’s upper body tends to react and respond quicker to the progressive workload. This has been attributed to increased testosterone levels and better shoulder strength. This is not the case in the lower body and the advantage is not proportional to the upper parts of the body.
The same approach should be evident when in the cutting phase. Some competitors use cardio as a tool to create a negative energy deficit. Although, this is all dependent on the client’s goals as female bodybuilders tend to use a training strategy of increased cardio and higher reps while resistance training. This helps them “tighten up” in certain areas.
Female bodybuilders also require more time to recovery and more time doing cardio-type activity to reduce their % of body fat.
A female physique competitor tends to use a training plan based around more toning and shaping their bodies by including a lot more HIIT workouts in addition to their bodybuilding to decrease their % body fat. Women also tend to have an increase in water retention especially when they are about to start their menstrual cycle (MC). Some athletes sync their training plans with their MC.
The key to long term success as a trainer is focusing on client retention. Make sure to consistently follow up with clients on how they are enjoying your training services, and most importantly, do what it takes to help your clients see results. Add value by offering them training solutions on days when you’re not training them one on one.
Adding online training to complement in-person training can be a great combination for clients who want to work out on days you’re unable to train them in person.
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That’s it for now.