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💪 "The Best Lean Muscle-Building Tips for Women"

The mindbodygreen Podcast

Table of Contents

Host: Jason Wachob
Guest: Holly Baxter | Fitness Coach & Dietitian
Category: 💪 Health | Fitness
Original: 1 hr 19 min | Time Saved: 1 hr 18 min

Main Takeaways:

  • Holly Baxter is an accredited practicing dietitian, competitive bodybuilder and fitness coach who trains women to build muscle, lose fat, and feel strong. She provides science-based exercise and nutrition guidance tailored for females.
  • For building muscle, Baxter recommends lifting weights close to muscle failure with enough weekly training volume - around 10-15 sets per muscle group for beginners and up to 30+ sets for advanced lifters. Higher reps like 15-30 can also stimulate growth.
  • Taking 36-48 hours rest between working the same muscle groups allows time for recovery and avoidance of overtraining injuries. Running and cardio can interfere with muscle growth, so separate it from leg days.
  • Both full body and split resistance training routines can be effective as long as volume and exercise selection match individual goals.
  • Consuming a protein source with leucine 1-2 hours pre and post-workout maximizes the "anabolic window" for muscle building.
  • Blood flow restriction bands can help reach fatigue faster by trapping metabolites - useful for at-home, bodyweight training.

Essential Bites:

[01:08:18] HB: "The recommended amount of dietary protein is about 1.8 to 2.9 grams per kilogram of lean body mass, which equals about 1 to 1.3 grams per pound of lean body mass."

[01:17:32] HB: "With every year above age 40, our risk for muscle sarcopenia increases. So [...] I actually recommend about 1% more dietary protein for every year above 40."

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🗓️ 07/24/2023