Workouts for girls, used to gain muscle mass, are based on the excess calorie content of the daily diet and gradually increasing physical activity. You can do it yourself or in a gym. The exercise program depends on which zones need additional volume.
- Basic principles of training for girls
- Warm up complex
- Exercises for girls at home: cardio or strength
- Exercise Technique
- Wide grip push ups
- Deadlift with dumbbell or barbell
- Mahi dumbbells to the side
- Standing Dumbbell Press
- Steps on a stand with dumbbells
- Barbell Curl
- Bench press lying or standing from the chest
- Dumbbell Lunges
- Exercises for girls in the gym: cardio or strength
- Shoulder Squats
- Leg Press
- Thrust vertical block to the chest
- Narrow grip bench press
- Biceps Barbell Lifting
- Sitting dumbbell bench press
- Chin rod
- Incline bench press
- Leg curls
- Calf standing or sitting in the simulator
- Load progression, recovery
- Training videos for muscle gain for girls, nutrition recommendations
Basic principles of training for girls
Diet is the main component of a muscle building program. To start gaining weight, you need to increase the calorie intake by 5-10%, depending on the planned result. You can calculate the rate using special online calculators or formulas. It depends on age, lifestyle, height and weight.
Nutrition should be healthy and balanced. It is necessary to consume 2.2 grams of protein and 0.7 fat per pounds of weight. The rest of the calories is made up of carbohydrate foods. It is recommended to give preference to slow carbohydrates contained in fruits, vegetables, cereals, cereals, legumes, greens.
You should eat 5-6 times a day with an interval of 2-3 hours. Most of the calories, 65-70%, must be consumed before 16:00.
We must not forget about water, as it regulates metabolic processes in the body and helps it recover. The daily norm is 1,01 fluid ounce per pounds of weight. Tea, coffee, juices, sugary drinks are not considered.
Diet intended for weight gain is discarded when the percentage of body fat reaches 25-27
At this stage (it is called “drying”), you must do everything possible to quickly get rid of excess fat. Drying and gaining mass alternate until the desired result is achieved. Then they concentrate on maintaining shape and eliminating weaknesses.
The break between workouts should be at least a day, so that the muscles have time to come to a normal state. It is enough to do 50-60 minutes 3 times a week. Each lesson should begin with a warm-up and end with a stretch.
Training for muscle gain for girls consists mainly of strength exercises.
Aerobic exercise is minimized, as it helps to get rid of excess weight necessary for muscle formation.
Warm up complex
Each workout should be preceded by a set of warm-up exercises, which is performed for 10-15 minutes.
It may include:
- jumping rope;
- easy run;
- warming up the arms and legs;
- rotational exercises that increase joint flexibility.
The warm-up complex prepares the body for more serious stresses, minimizes the risk of injury, accelerates metabolic processes, and helps increase the pulse rate.
Before moving on to the main training program, a special warm-up is performed. Its essence lies in the fact that the selected exercise is performed first with a minimum working weight (does not exceed 10-20% of the maximum), and then with the usual one. The number of repetitions is limited to 10-12. The goal is to remember the correct technique and prepare the body for a heavy load.
Exercises for girls at home: cardio or strength
To gain muscle mass at home, experts recommend giving preference to strength exercises. Cardio is more suitable for burning excess body fat and keeping your body in good shape.
Wide grip push ups
Push-ups are used to work out the muscular skeleton of the arms, abdomen, back and chest area. Most often, men prefer this training, since one of the main goals is to get a torso inflated. But women should not refuse it. Push-ups will help maintain consistency between the lower body and the upper.
Exercise is performed on a bench, chair, sofa or other object that acts as a support. The main burden falls on the pectoral muscles, the development of the hands depends on their setting: the wider the grip, the more effective.
Starting position – emphasis from a prone position. Hands are placed on the same level as the width of the shoulders, as the level of physical fitness increases, the grip can be gradually increased. The palms are rotated so that the fingers look forward. The head, back and legs are fixed straight. The pelvis should be in line with the body.
During bending, the elbows are spread apart, the arms are not straightened to the end in order to maintain a constant muscle tension. After reaching the bottom point, they return to the starting position with a sharp jerk, tensing the pectoral muscles.
Deadlift with dumbbell or barbell
Deadlift helps to form a beautiful relief of the abs, hips, calf muscles and biceps. You can use a barbell or dumbbell to do this. The level of performance and technology will be the same.
The selected sports equipment is taken with an ordinary grip and fixed opposite the middle of the hips, hands are not bent. Legs are kept at shoulder width. When the torso begins to lean down, make sure that the lower back does not take a curved position. Sports equipment is pressed close to the hips.
The body is lowered until it forms a right angle, while the legs at the knees are slightly bent to reduce the load on the spine and joints. In this position, the body is fixed for 2-3 seconds, then take the original.
Deadlifts are not suitable for people suffering from spinal diseases.
Mahi dumbbells to the side
Swing dumbbells to the sides – an effective exercise designed to work out the muscles of the back of the neck, back and shoulder girdle . It can be performed from a lying or sitting position and a standing position.
Hands hold straight, hands with dumbbells are turned inward. The back and shoulders are straightened. At the time of inspiration, the elbows are slightly bent and slowly raised so that they are at a right angle. On exhalation, a return to the starting position occurs. All movements should be smooth.
Squats with a barbell are considered one of the best exercises for shaping beautiful muscles , since it simultaneously involves the muscles of different groups: legs, press, arms, chest, back. It works especially well with the muscles of the buttocks.
Technique of execution:
- The barbell is placed on the shoulders. It can be fixed higher or lower to achieve a comfortable position.
- Much attention is paid to the setting of the legs: the feet should be slightly turned in different directions, and the heels should be under the shoulders. The position should be such that a person can easily do a deep squat and return to the starting position.
- During the exercise, it is recommended to look straight to maintain the ideal position of the neck and back.
- Squatting is performed at a slow pace. At the time of inspiration, the knees and hips begin to bend gradually. Continue to lower until an angle of less than 90 ° is formed. On exhalation, they return to their original position.
Squats with a barbell are considered one of the best exercises for shaping beautiful muscles, since it simultaneously involves the muscles of different groups: legs, press, arms, chest, back.
It works especially well with the muscles of the buttocks. During the squat with the bar, you can not tear off the heels from the floor, as this provokes a shift in the center of gravity and uneven load distribution.
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Standing Dumbbell Press
Standing dumbbell press is another exercise, the action of which is aimed at working out the muscles of the body, in particular, the chest and shoulders . The technique of its implementation is simple: dumbbells are taken in hands with a usual grip, legs are placed shoulder width apart.
The shells are placed at eye level so that the elbow joints form a right angle. On exhalation, the arms are raised up, held in a straightened state for 2 seconds and returned to their original position. For this exercise, it is not recommended to choose dumbbells with a large weight. There should be no sudden movements at run time.
Steps on a stand with dumbbells
Steps provide the study of the muscles of the hips and buttocks. As a stand, you can use any stable object with a height of 15’7 – 23’6 inch.
Dumbbells are held in outstretched arms. The first step on the stand is done with the right leg. They put it so that a right angle is formed. Then they straighten and transfer the left leg to the platform. The right leg is returned to the floor. Repeat this exercise for each leg 10-12 times in 3-4 approaches.
Bending the arms with a barbell loads the biceps and forearms. The vulture is taken with a lower grip at shoulder width. Raise it until the forearms take upright position. Then lower until the arms are fully extended. During execution, it is necessary to ensure that the elbows do not touch the body, and the back remains straight.
Bench press lying or standing from the chest
This exercise is considered the main in work on the shoulder muscles and chest area. It can be performed from a lying or standing position. To do the first type of exercise, you need to lie on a bench or other similar plane. Starting position – the bar is held on outstretched arms, then lowered until it touches the chest, and returned to its place.
The technique of doing the bench press standing from the chest is similar to the previous description. The bar is taken from above, the grip width is average. The bar is moved to the chest, then lifted up, arms are straightened. At the highest point, they linger for a few seconds and slowly lower the barbell to the chest. The legs, back and neck should be kept straight during exercise.
Lunges with dumbbells help develop a beautiful muscular relief of the hips and buttocks. By varying the step width, you can change the level of load that different parts of the body receive. A narrower step helps strengthen the upper surface of the thigh, a wider one – gluteal muscles.
Starting position – the legs are the width of the pelvis, dumbbells in straightened arms. Keep your back straight, look in front of you. During inspiration, the working leg takes a step forward, forming a right angle. Body weight moves on it. The second leg rests on the toe. On exhalation, a return to the starting position occurs.
Lunges are great for girls who want to conduct intense workouts to gain muscle mass in the buttocks.
Exercises for girls in the gym: cardio or strength
As in the case of home workouts, in the gym, those who want to gain muscle mass are recommended to do strength exercises, and use cardio as a warm-up.
Barbell squats are effective for the hips, buttocks and calf muscles. Proper execution technique requires a frame on which to hold the bar.
Starting position – legs are widely spaced, back is straight, elbows are laid back. The barbell is moved from the frame to the shoulders, after a deep breath, slowly do a squat, then straighten. During the exercise, it is recommended that you take your pelvis back a bit to reduce the load on the lumbar.
In the halls, different simulators for leg presses can be presented, but the principle of work and the efficiency indicator are the same. It is necessary to lie on a sports equipment and put your feet on the platform. The essence of the exercise is the flexion and extension of the knee joints. The main advantage of this training is the absence of load on the spine and lower back.
Thrust vertical block to the chest
The pull of the vertical block strengthens the muscles of the back, chest, arms – this is an effective exercise for girls who want to conduct training to gain muscle mass in this area. It can be perfo
rmed using a wide or narrow grip (up to 5’9 inch).
Exercise is done while sitting. Hands should be parallel. The simulator take a reverse grip. Hands straighten. The elbows are pulled down while trying to pull the bar of the simulator to the line of the chin. They raise their heads and try to lower the device even lower. At the final point, the weight is held for several seconds, and then returned to the starting position.
Narrow grip bench press
A narrow grip bar press is performed while lying down. Its action is aimed at training the muscles of the chest, arms and shoulders. Vulture is taken with a direct grip, hands should be located at a distance of no more than 5’9 inch from each other.
The bar is removed from the rack and held on straightened arms. Take a deep breath and, slowly, lower the bar to the chest. Without stopping, return the hands to a straightened position. The elbows are fully extended.
Biceps Barbell Lifting
Lifting the bar for biceps is a group of isolating exercises. This means that it is intended only for the study of the zone indicated in the name. To perform use the Olympic bar, mounted on a rack. You can take the bar with a narrow, medium or wide grip. Depending on the selected method, the load level on different zones will vary.
In the initial position, the legs are placed on the level of the width of the shoulders, the socks spread apart the sides. The vulture is held on the mid-thigh line. During a deep breath, the bar is raised to the middle of the shoulder. On the exhale lower down. Hands are not fully extended.
Sitting dumbbell bench press
The sitting dumbbell press is performed in the same way as from a standing position, but is more suitable for people with a sick spine and lower back. In the gym it is performed on a special bench with a high back.
The pull of the bar to the chin involves the muscular frame of the arms, back and chest. The bar can be placed on the floor or stand. It is taken with a grip from above on a width of 5’9 – 7’9 inch and gently lifted, trying to reach the chin. The starting position for this exercise is the legs are widely spaced, the bar is held at mid-thigh level, the back is straight.
Incline bench press
Bench press on an inclined bench promotes the development of chest muscles. This exercise is an effective complement to the classic version of lifting the barbell from the chest.
It is carried out on a bench, the angle of which should not exceed 35-40 °. The bar is mounted on the rack, remove it from a prone position with the usual wide grip. The vulture is held on outstretched arms, then lowered until it touches the upper chest. During exhalation, the vulture is lifted up and returned to the rack.
Bending the legs from a prone position is an isolated exercise for girls, which helps to work out the gluteus muscles, the back of the thighs and legs during training to gain muscle mass. It is carried out on a special simulator.
In order to technically correctly perform the bending of the legs, it is necessary to lie on the bench, the knees should hang slightly, and the waist should be located in the place of the break of the support. Feet are placed under the roller. At the time of inhalation, you should hold your breath, and then pull the roller to the buttocks. At the top point they are delayed for 3-4 seconds and return to the starting position.
Calf standing or sitting in the simulator
You can pump up caviar by doing exercises on a sliding platform. Starting position – sitting. The toes of the feet are placed on the edge of the lower support, the knees are kept slightly bent. Using the sliding mechanism, the pelvis is lowered down as far as possible, then raised until you have to stand on tiptoe.
To pump up calves from a standing position, it is enough to regularly perform lifts on toes. To complicate the exercise, you can use the simulators that create a load on the shoulder girdle and back muscles.
Hyperrectension is one of the main components for any complex workout for gaining muscle mass for girls. This exercise works on the lower back, back of the thighs and gluteal muscles.
Hyperextension simulators may look different, but the execution technique is similar. The hips focus on a special pillow, their feet rest on the lower platform, the knees should be slightly bent. In the starting position, the back should be flush with the legs. Hands can be held as conveniently.
The exercise is performed as follows: the buttocks are very strained, they make an inclination downward at an angle of 75-90 ° and return to their original position. At run time, it is recommended that you keep your back rounded and not straight, as is customary in other exercises.
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Load progression, recovery
During muscle gain, exercise levels increase gradually during exercise. This approach provides a stable rate of muscle development, since the body does not have time to get used to changing the regime. The load can be increased by increasing the severity of the shells or the number of repetitions of each exercise. Professionals recommend giving preference to the first method.
Novice girls begin training with a weight of 4 -7 pounds, gradually this figure is raised depending on individual capabilities, usually up to 22 -33 pounds. The number of repetitions and approaches is also calculated individually.
With a low level of physical fitness, it is enough to do each exercise 6 times, dividing into 2 approaches with a short break. With a good level, the figure can go up to 12 times. For girls, whose main goal is to gain muscle mass, the recovery phase is very important to maintain the effectiveness of training.
To avoid muscle depletion after intense exercise, you should:
- consume sweet carbohydrate foods, such as fruits or cereal bars, within 20 minutes after exercise;
- a day after training, take a warm bath with sea salt or coniferous broth.
Muscle recovery also depends on your daily routine and diet. Do not give up a good rest and quality food.
Training videos for muscle gain for girls, nutrition recommendations
Muscle mass gain for girls:
Proper nutrition before and after training: