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How To Gain Feminine Muscle Without Bulking (Ask Flavia Fridays)

By June 27, 2014 20 Comments


How Women Gain Healthy Weight Without Bulking Up

Thank you for sending in your questions. In the short video below I talk about what I am currently doing to build muscle. I share a killer workout set with you to get you started on building some sexy female muscle.

Join the discussion 20 Comments

  • Stefanie says:

    How about Friday with Flavia 😉 or Flavalicious Fridays

  • raven thorne says:

    Hey flavia how about flavoured Friday since you give a lot of tips on how the female can add spice to her body to look hot

  • DoubleU says:

    Freakin’ Fit Fridays!

  • adrianna says:

    where can i find musclelicious?

  • Robin says:

    My suggestion would be Fabulous FlavalicousFridays!
    All in one!
    Thanks for all you do!

  • Grayson says:

    This video was very informative.

    In regards to training frequency, how often per week should I train each muscle group? Should I do full body workouts or an upper body / lower body split routine? And how often should I train per week to ensure that I do not overtain? Should each workout contain mostly compound exercises and a minimal amount of isolation exercises?

    Thanks 😉

    • Anna says:

      Hi Grayson,
      If your goal is to gain muscle an upper/lower split would be best. Train each body part 1 – 2 times per week. You can train 6 times per week without overtraining, most people under recover (not eating properly) rather than over train. You do not necessarily have to train that often, it just depends on your current fitness level and goals. Compound movements for your heavy exercises definitely then you can move onto isolation exercises when working with higher reps.
      All the best!
      Anna, CPT, FF Specialist

      • Grayson says:

        In regards to training in an upper body / lower body split, how many exercises should I do per workout? Should the resistance for the exercises be fairly heavy since I am only training each body part 1 – 2 times per week? And about training volume, how many sets and reps should I do per exercise? No matter what my goal is, and if I’m just a normal person who wants to get fit and who is not prepping for a competition, should my maximum number of sets per exercise be 3-4? Surely that I’m asking a lot of questions, it’s just that I’m really confused as to how to put together my fitness regimen.
        Thanks 🙂

        • Anna says:

          Hi Grayson,
          Yes, the resistance should be pretty heavy. For a full, done for you, workout routine telling you exactly how many reps and sets to do on each body part, check out Flavia’s Curvalicious program: http://www.curvaliciousworkout.com
          All the best!
          Anna, CPT, FF Specialist

          • Grayson says:

            I’ve looked into Flavia’s Curvalicious program and Full-Body Licious program and I’ve just recently looked at Musclelicious and all the programs are things I’m interested in. However, I am unsure which program I should purchase. Any ideas?

          • Anna says:

            Hi Grayson,
            All are great programs, it really depends on your goals right now. If you have been weight training for under a year or fat loss is your main goal I would recommend starting out with Full Body Licious.
            All the best!
            Anna, CPT, FF Specialist

  • Trelle Trelle says:

    I love the ideas of the names for Fridays. I am also loving all the video to listen too. The Skinney Jeans exercises have been a good change up for me in my workouts and ILove the challenges and that I can do this from home. Thank you, thank you, thank you for what you do Flavia, and for making it so easy for us to follow you and stay fit and healthy. I have learned a lot from you and look forward to your cook book!
    I think I like Flavilicious Fridays!

  • Grayson says:

    For me personally, it is difficult for me to meet the “1 gram of protein per pound of bodyweight” requirement. So when it comes to getting enough protein, could I include protein powder in my diet? And if so, what is the best kind of protein powder to purchase (whey protein or plant based)? I’m just confused on this topic.
    Thanks 🙂

    • Flavia says:

      Yes protein powder is great! My favourite for many reasons is BioTrust. Here is the link: http://go.vincedelmontefitness.com/go/96895/fb-flavia-biotrust-blog

      This product uses both whey and plant based protein. You’ll hear many people say that whey isn’t good and this is true in many case because of the quality of the product. BioTrust is one of the top sellers in the world if not the top because they are known for their organic and top notch quality products. I can honestly tell you this is my personal favourite. Hope this helps!!

      • Grayson says:

        Thank you. You are very helpful.

      • Grayson says:

        I am trying to construct my own own upper body / lower body workout routine. I don’t know what exercises are best to include. And my goal is to gain muscle, but I don’t know how to apply your suggestion of doing a variety of rep ranges to the routine. When training uppet body (biceps, triceps, chest, shoulders, upper back, and lattissrus dorsi) for example, would I do:

        Bicep curls- 3-4 sets of 6-8 reps
        Skull crushers- 3-4 sets of 8-10 reps
        Stability ball chest press- 3-4 sets of 10-12 reps
        Bent over rows- 3-4 sets of 4-6 reps
        Front raises- 3-4 sets of 6-8 reps
        Side lateral raises- 3-4 sets of 6-8 reps
        Rear delt flye – 3-4 sets of 6-8 reps
        Shoulder press- 3-4 sets of 6-8 reps
        Lat pulldowns- 3-4 sets of 4-6 reps

        Lower body (quadriceps, hamstrings, glutes, calves, and lower back);
        Front Squat- 3-4 sets of 6-8 reps
        Lunges- 3-4 sets of 6-8 reps
        Sumo squats- 3-4 sets of 6-8 reps
        Leg extensions- 3-4 sets of 8-10 reps
        Glute and hamstring raise- 3-4 sets of 8-10 reps
        Calf raises- 3-4 sets of 8-10 reps
        Superman- 3-4 sets of 4-6 reps

        Now, this is probably not the correct way to train these muscles. But this is how I THINK I should train them. But I don’t know because I’m not an expert like you Flavia so I would love your help on this. Could you please make a video on this for Flavilicious Friday’s please? Because I am visually impaired, I learn better by listening to things, like videos, where people are talking or communicating verbally to illustrate their point. Some other people on YouTube just do the exercises in their workout videos, not explaining what the exercises are and how to do them before or while they’re doing the .exercise That doesn’t help me at all since I can’t read the words in the description box of the video or visually tell what they’re doing in the first place! That’s why I LOVE all of your videos!!! You do a PHENOMENAL JOB at making your videos and the cues you give for the exercises are on point and very helpful to me!
        I appreciate you 🙂
        Thanks 🙂

      • Grayson says:

        Which products would you recommend purchasing from them? BioTrust Low-Carb protein powder or the protein bars?

        • Flavia says:

          Hi Grayson,

          I thought I would respond to this specific email first and get back to you on the previous one when I have a little more time to write… could you message that one to me at flavia@flaviliciousfitness.com?? Thank You.

          The products… I use the powder, the bars and the cookies. The bars and cookies are good snacks and good to carrie with you on the go. The powder is good for before/after workouts and to use in shakes or recipes. I also use the fish oils, digestive enzymes, probiotics…etc. So much of their products are amazing and I use a lot of them!

          Hope that answers your question 🙂

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