Two Important Rules to Build Sexy Muscle

I used to loathe my shoulders. But not in a self hate kind of way. It was more like, “why can I have sexy shoulders, wah-wah-wahhh” — lots of bitching & whining. My shoulders were chunky-round and without definition.

Yet things changed once I tweaked two important aspects of my workouts. My quest for sexy shoulders, and for building sexy muscle in general, fell right into place…

shoulders arms

So ya, these two rules apply to any part of your body when it comes to strength training to build muscle. You would think it’s rocket science since there’s tons of people who don’t apply the principles, but it’s really very simple, straightforward and uncomplicated.

RULE #1 ~ Lift Heavy: There comes a time when you have to move past the 5, 8 and even 10 pound weights. If you’re pushing weights for 12-15 reps and feeling little to no burn, it’s time to go heavier. Progress can’t be made my sticking to the same weights and same exact routine month after month. You need to challenge yourself and lift heavy with a focus on progressive overload.

Always keep it safe and with proper form, but that doesn’t mean strength training to build muscle is supposed to be a walk in the park. When done properly, it’s anything but that. If you’re feeling cool as a cucumber with barely any muscle burn, you’re doing it wrong. Lifting heavy with time under tension is downright uncomfortable. It sometimes take some serious mental fortitude just to finish the sets. Perhaps it’s the reason I dread split squats on Leg Day.

When it comes your body transformation, step away from those light ass weights. Do more. Lift heavier. Go harder.

I be lookin’ a little like a crackhead in these pics??

upper body

RULE #2 ~ Lift Often: I’m not talking about overtraining out of a desire to get ripped fast. That’s real damn stupid. You’ll hurt yourself that way. Lifting often means training your various muscle groups week in and week out. It means staying and consistent. It means knowing your diligence is surely changing your body, even if you don’t quite see it in the mirror yet.

If you hit biceps on a Friday but don’t hit them again until two weeks later on a Tuesday, ummm… that’s the wrong freaking way. You won’t see real results like that. A sometimey, lackadaisical approach to strength training is a waste of time.

Steady, painstaking, diligent effort. That is what’s required of you.

Although the rules are simple, the most challenging part is to actually get yo’ booty up and apply the principles to your training. Cardio may be famous for burning fat, but only strength training can give you sexy muscle definition.

If you’re not happy with the present shape of your body, then do something about it. Get up and train, dammit!

K-then. Bye bye.







  1. You tell ’em girrrrrrl! Your arms & shoulders are looking fab. I love lifting heavy!
    Amber @ Busy, Bold, Blessed recently posted..Cheesesteak Stuffed Peppers

  2. mimi says:

    It’s the simple stuff that works, but it’s not easy stuff. That’s why so many people don’t do the simple things.
    mimi recently posted..In her natural habitat.

    • yumyucky says:

      It’s funny how the simple things are sometimes painful and inconvenient, yet still so very simple. Weird how that works, huh?

  3. blackhuff says:

    Love it when women preach “lift heavy”, because many women are afraid of this. You have some serious definition going on there in the shoulders. Well done!
    blackhuff recently posted..Progress photos

    • yumyucky says:

      Just last week my kids came to me, concerned that I was gonna start looking like a man if I continue to lift. Seriously, though???? I had to break down the science of testosterone levels in women vs. men. Science saved the day!!

  4. StarvingDiva says:

    Oh I am so jealous of your arms. My arms are so flabby. But my real problem area is my stomach, uggh it’s so hard to get that area fixed up.

    Your body is amazing. Excellent work.
    StarvingDiva recently posted..Don’t Forget about Mom!

  5. GiGi Eats says:

    Muscles are quite possibly the sexiest thing ever… Well, other than mussels.
    GiGi Eats recently posted..Exclusive Invite to the Party of the Summer

  6. Kim says:

    I’ve been slacking on the weights lately but that is fixing to change!! I used to be one of those people who did my 5 pound dumbbells and called it good – now I do 25 or 30 and feel so much better!!!
    Kim recently posted..The Day I Gave Up

  7. Hard is where it happens, and your shoulders got it going on! Yowzie!
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  8. Carla says:

    amen sexxxy sister.
    it is all about consistently .
    Carla recently posted..It’s National EGG month! (brought to you by Eggland’s Best Eggs)

  9. Valerie says:

    Some women are afraid to lift heavy. When I was working with a personal trainer, he would “encourage” heavier weights (once the form was correct). It’s really a case of no weight, no muscle gain.

    Lifting often is dependent on a bunch of factors. At age 60, if I wanted to stay injury-free, I could only manage 2 full body workouts a week. In between – interval training and old lady racquetball (two bounces allowed) – boring!
    Valerie recently posted..Weight Loss Alert: Control Your Appetite With 32 Dietary Fiber Grams A Day

  10. In my opinion, the only way you know you’re lifting enough is that you grimace by the 10th rep.

    And, lifting heavy does not make a woman big. Not at all. I am proof. :-)
    HappinessSavouredHot recently posted..Mother Martyr

  11. KalleyC says:

    This is so motivational! I love the info–all of which is super correct. Now I need to be more diligent in applying these!
    KalleyC recently posted..LTML 19: Bright Lights

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