Hi, 

For optimal results a female shouldn't train exactly the same 
way males do. 

Below is a list of 4 things females should do to ensure 
better results from their training. 

1) Always Do Full Body Workouts

Males can get great results with full body workouts from the 
first day they start training and can continue to use them 
forever, as long as they're smart. 

However, there are great benefits to be derived from 
occasionally splitting up your workouts into upper and lower 
body focused days. 

But not for females. They should always stick with full body 
workouts. An upper body only day is a waste for the ladies. 

What girl do you know has a burning desire to spend 45 
minutes pumping up her traps, lats and guns? None I know. 

Full body workouts will help females build muscle, gain 
strength and burn fat faster than any type of split. 

2) Do Slightly Higher Reps

Girls can do more reps with a given percentage of their one 
rep max. For example, Johnny might be able to do 6-8 reps 
with 80% of his one rep max on a given exercise. 

Suzy, on the other hand, will likely be able to do 9-12 reps 
with that weight. 

Of course, these are just random figures I'm throwing out 
there. The point is that females can benefit from slightly 
higher reps than males. 

But not that light weight, 20-50 rep nonsense you see in 
women's health mags. 

That's useless and does nothing for anyone. 

You still need a pretty decent amount of resistance to gain 
muscle and strength. 

3) Decrease Rest Periods

After a hard set of five reps on a squat a guy might need 
three minutes to repeat the effort, or even catch his breath. 

A female will probably be ready to go again in a minute. If 
they're weak it could be even less time than that. 

That's why it doesn't always work for guys and girls to train 
together. The guy gets gassed out of his mind and has to cut 
his loads way back or ends up puking in the corner, and the 
girl is bored out of her mind waiting, watching the clock. 

4) Get Rid of Single Joint Isolation Exercises

Guys may want to do some curls and pushdowns on occasion but 
little exercises like that are a waste for females. 

Focus on big compound movements that allow you to move the 
greatest load. We're talking pushups, dips, overhead presses, 
inverted rows, squats, deadlifts and lunges. 

PS. The Bikini Body Workouts 60 Day Transformation system is 
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