Set of muscle mass for girls

Set of muscle mass for girls

Content

 

 

Proper nutrition – a pledge of good metabolism and vigor

As for nutrition for a set of muscle mass, it is worth noting that the regime and the actual assortment practically does not differ from that of men. But in any case, it is worth giving special attention to this issue, because if the goal is to set the muscles, then it is necessary to take into account the laws of proper nutrition, which will result in increasing self-esteem, strengthening health, acquiring a sculpted, tight and sexy figure that all passers-by will admire.

To increase the musculature, you need:

  • Carbohydrates, which are pure energy
  • Protein, as the main building material

To increase muscle mass was possible, any person needs excess energy, surplus calories. Thus, it becomes clear that the body will require more calories, which were obtained earlier, in any other case, there will not be a set of muscle mass.

It is worthwhile to understand the following:

  • To build muscle mass, you need an excess of calories
  • To burn fat, you need to consume inadequate calories

It is worth noting that such elementary things are familiar to everyone, but still it is worthwhile to understand and remember them. In the period of muscle mass gain, you need to get a lot more calories than before. For example, you can imagine if before going to the gym or starting sports you were eating three times a day, now you have to increase the daily diet, at least 2 or even 3 times, and just before bed, you can eat in additives and cottage cheese. And this is MINIMUM requirements. In the event that you have the opportunity to add two or three more to these meals, act boldly, it will not be worse, but will only benefit if you are going to work on muscle mass. It is necessary to understand that frequent intake of food accelerates the metabolism in the body, and hence, the growth of muscles increases. This must be remembered and taken as a basis, because many people eat only a couple of times during the day, and even then not enough quality, so in this case, the recruitment of muscle mass can not go on. It is necessary to understand that nutrition is an integral part of the set of muscles.

 

muscle mass

 

It is necessary to understand that when we talked about the collection of muscle mass and the increase in nutrition, it does not relate to the fact that there is anything you can do. Yes, you really have to eat a lot, but only that food that will bring the building material for the muscles, and not excess fat.

Now it is worth paying special attention to CALORIES. Initially, it is worth noting that one size fits all can not be calculated, and each person in this case is individual: genetic, anthropometric and body type, all this suggests that it is almost impossible to give any specific advice that is suitable for everyone . Therefore, it is up to you to decide how much to eat so that the muscle mass grows it is necessary to independently calculate the number of calories consumed per day based on its weight.

In order for this to become possible it is necessary to apply the following formula: WE (in kg) X 30 = … .Kcal

This figure, which in the end should be obtained, is an approximate and unchanged quantity of calories consumed. But, in the event that you are interested in a set of muscle mass, then this will require a large amount of energy, so to the amount received, you need to add a day another 500 calories. By the way, you should also take into account your body type, if the girl is very thin, then it is recommended to add 1000 calories, and if the girl is already so magnificent, 500 kcal will be enough for her “with her head”, so she will not be able to gain excess fat, and all energy will be processed into a set of muscle mass.

For example: if the weight of the girl does not exceed 40 kilograms, then according to the formula given above, it is enough for her to take 1200 calories per day in order to keep her weight in norm, but in case she pursues the goal of muscle set, it is necessary to add 500 more kcal and so her daily ration will be 1,700 kcal. In this way, the girl will be able to start a relatively quick weight gain, but again, further it will be necessary to talk about those foods that will promote the collection of muscle mass, rather than empty calories that just prevent it.

It’s after your daily calorie intake was successfully matched that you need to go to those products that will help the body work properly and how to count these products in order to get the necessary 1,700 calories as a result.

THEORETICAL MATERIAL

In order for your food to help achieve your goals as soon as possible, you must adhere to the following percentage of carbohydrates of proteins and fats:

  • Fats – 10-20%
  • proteins – 20-30%
  • carbohydrates – 50-60%

This proportion for the growth of muscle mass can be considered optimal and do not worry about your health. But in order to correctly understand this proportion, it is worthwhile for yourself to initially note that they are carbohydrates, proteins and fats. It is also worth noting that it is a question of a dry set of muscle mass, in other words no cellulite and fat, is not implied. And in order to do this, it is necessary to familiarize yourself with the following concepts and definitions:

Carbohydrates can be of two types: FAST (simple) and SLOW (complex). In the case of a set of muscles, it is necessary to give preference to extremely slow carbohydrates, because fast ones are very harmful to the body and promote the appearance of fat and cellulite, which is undesirable.

PROTEINS are a building material and are very important in case of muscle growth. There are essential proteins mainly of animal origin, because unlike vegetable proteins, they are much more useful.

Fats too, are an important element, but here it is necessary to carefully separate them into good and bad. BAD FAT (saturated):  is everything that it is so difficult to refuse, these are the most delicious dishes and their ingredients: butter, fried chicken, mayonnaise, etc. Such a fat can not be consumed in any way. Only need to eat  GOOD FAT (unsaturated): products that are not so tasty and attractive to them as the previous ones (vegetable oils, omega-6 and -3, fish oil, etc.), such fats are considered useful and necessary in the collection of muscle mass.

 

training programs for girls for muscle mass

 

If you pay more attention to the proportions of proteins, fats and carbohydrates on specific products, you can do this as follows:

  • COMPLEX CARBOHYDRATES(rice, buckwheat, pasta from durum wheat, oatmeal, potatoes).
  • PROTEINS (eggs, beef, fish, poultry, cottage cheese, milk, kefir).
  • CELLULOSE(cucumbers, tomatoes, cabbage, etc. only without refills of mayonnaise, etc.)
  • WATER(water without gas)

PRACTICAL MATERIAL

As for practical material, it is worth including the following points:

  1. How to correctly count the food and, accordingly, the content of proteins, carbohydrates and fats in them, to find out whether the required amount of kcal per day is not available.
  2. WHEN AND WHAT TO DRINK? (SPECIFICLY and INSIGHT in practice)

So, you need to start with how you need to calculate food.

From carbohydrate products, in dThis example will be used mainly rice buckwheat porridge and occasionally OATMON or MACARONA (but only in the morning as a breakfast). Thus it is not difficult to calculate, where 100 grams of dry product is taken as a basis:

Rice: 76 g carbs + 8 g protein = 345 Kcal

Buckwheat: 61 g carbs + 12 g protein = 310 Kcal

Oatmeal: 66 g carbs + 13 g protein = 371 Kcal

Of protein products, we we will use eggs, meat, poultry, fish, milk, cottage cheese. (the content per 100 g of product is indicated:

Eggs: In TWO eggs there is 12 g protein + 0.7 g carbohydrates = 157 kcal, respectively in one EGG is = 6 g protein)

 Meat: 20 g protein + 0.0 g carbohydrate = 200 Kcal

 Bird: 21 g protein + 0.0 g carbohydrate = 140 Kcal

 A fish: 17 g protein + 0.0 g carbohydrate = 75 Kcal

 Milk: in 1 liter contains = 28 g protein = 580 kcal

 Cottage cheese: 16 g protein + 2 g carbohydrate = 100 Kcal

Further, it is necessary to perform calculations of the amount of products relative to the daily intake, taking into account the daily calorie intake of food for their mass (as in the previous example of calculating the intake of kcal = 1700 kcal). Below the calculations for clarity will be given for the average weight of 75 kg but in any case, under your individual weight, make the necessary calculation on this example is very simple.

For simplicity of understanding, we will separately focus on proteins and carbohydrates separately, we will take chicken breast from meat, but if necessary, you can use any other product, but in this case it is necessary to count based on its caloric value.

Protein

Eggs = 8 pieces = 48 g of protein = 500 kcal

Chicken breast = 400 g (finished weight) = 84 g protein = 560 Kcal

Milk = 1-1.5 cup = 200-300 grams = 120-220 Kcal

Cottage cheese = 200 g. = 48 g of protein = 300 Kcal

Total: 180 g protein + 1.480 kcal

HYDROCARBONS

boiled rice = 200 g. = 150 g of carbohydrates = 720 Kcal

Buckwheat = 100 gr. = 60 g. carbohydrates = 300 Kcal

Oatmeal  = 100 gr. = 66 g of carbohydrates = 371 Kcal

Total:  276 g of carbohydrates + 1.391 kcal.

TOTAL NUMBER: 180 g protein + 276 g carbs = 2.871 kcal.

So, in the end, it turns out the following: in the end, at 75 kg, even a small bust of 100 grams turned out, but it’s even good. But it should be noted once again that all calculations must be carried out solely under their weight, starting with DAY CALORITY (using the formula that was given earlier), after which it is necessary to calculate the NUMBER OF PRODUCTS per day, based on the resulting caloric value.

mass recruitment for girls

 

WHEN AND WHAT TO DRINK? (SPECIFICLY AND UPPER)

In fairness, it’s worth mentioning that it’s very scary for a girl to type an extra gram of fat, and the purpose of this article is to minimize such consequences as much as possible, so a simplified scheme will be proposed below, which can be used to work, but it will also be built on the basis of the right number of calories. In the previous scheme, we foundthen the total daily amount of calories was exceeded by 100 grams, taking into account the growth of muscle mass, but it should be noted that this was just an average approximate benchmark, a scheme to work on. In any case, in each individual case it is necessary to substitute your own weight parameters, your schedule, in general, for clarity, an example of this work is given below:

LIFTING 9.00 – as soon as you get back on your feet, you just need to fill up the water supply (in no case, carbonated), it will by the way start the work of the gastrointestinal tract. You can not immediately start breakfast, because the stomach will work at full strength, only after 30 minutes of wakefulness and a glass of water drunk.

9.30 – breakfast (100 grams of oatmeal with milk (1 glass) + 1 banana cut inside OR portion of macaroni from hard varieties (100 grams) + 30 grams of whey protein with milk.

11.30 – snack  50 gr. RISA + 50 gr. meat + vegetables

14.00 – lunch (100 grams of GRAPES) + 100 gr. Meat (for example, chicken breasts) + VEGETABLES.

16.00 – snack (50 grams of RISA) + 3 boiled eggs + VEGETABLES.

TRAINING AT 17.00-17.45 (TRAINING TIME – 40-45 minutes)

17.50 (ie after training) – At this time, in principle, you can refuse to eat, but if you are very unbearable, you can even treat yourself to something delicious, the main thing is to eat it right after training and not at all before going to bed, or all these things will turn out later in the presence of fat. It is worth noting that at any other time during the day, it is best not to eat sweet, because because of this, problems with subcutaneous fat will immediately begin. It is especially worth noting the second half of the day, after 3 hours, no simple carbohydrates.

19.00 – dinner (100 grams of RISA) + 150 grams. Meat + 2 boiled eggs + VEGETABLES.

21.00 – snack (50-100 grams of meat + 3 boiled eggs + VEGETABLES).

23.00 – snack (before going to bed) – 200 grams of cottage cheese (you can mix with kefir).

As for water, it is worth noting that drinking it should not be earlier than an hour after eating, and during the day at least 2 or even 3 liters.

DREAM 23.05 – 9.00, if during the day you have a chance to sleep an hour or two, it will only benefit.

Thus, an everyday diet for a set of muscles for girls weighing At 75 Kilograms, but you must calculate based on your weight. From this example it is clearly seen that it is the portion food that is used, which consists of 7 meals during the day (thus accelerating the metabolism, and thus accelerating the collection of muscle mass). Also it was possible to achieve an excess of calories per day, due to which there is a constant and gradual collection of muscle mass, while the amount of fat in the diet is reduced to a maximum, in fact only carbohydrates (complex) and proteins are used for food. If you look closely, carbohydrate food prevails in the first half of the day, and closer to the evening it becomes less. Such a system is not made by chance, for it is in the first half of the day that a person needs the maximum possible amount of energy, and proteins as building material, towards the end of the evening. It is thanks to this system that the accumulation of fat reduces to zero. But at the same time, I will never tire of repeating that all examples are given from average calculations, more specifically, you can say when you make calculations based on your weight and daily ration of daily calorie, in order to have an excess of calories, based on carbohydrate and protein products.

In general, all you needed to learn from the system of proper nutrition, food, BJU (proteins, fats, carbohydrates), and the schedule of the day, you were safely learned. In the event that you do everything in accordance with the scheme in addition to regular training and a gym, you will definitely get the results you need. Now you should talk directly about the gym and exercises for muscle.

 

Training for mass recruitment for girls

Before going directly to specific exercises and training, it should be noted right away that in principle all training complexes for girls, in fact, do not have any special differences with males. Yes, it is. Despite the fact that often in the gym, you can see girls working with light weights and performing cardio exercises, in fact, the reason for this is the lack of awareness of the girls themselves. Because of this, they often do not achieve the results to which they move.

 

training programs for girls

 

Therefore, it is worth forgetting all deliberately false instructions from the screens of your TV sets and starting to train competently to achieve results. In fact, there is nothing in this, it is necessary only to carefully read all the information and train on this type.

Remember once and for all: no set of muscle mass and speech can not go, both in men and women, without the use of basic multi-joint exercises. It should be noted that numerous repetitions of light weight, conventional simulators and cardio workouts will not give the necessary load in order to provide muscle growth. Exclusively only with the use of basic exercises with free weights, gradually increasing the load, you can eventually achieve the desired result. This is, in a nutshell, but then it will be specifically about each such exercise, which will promote muscle growth.

 

EXERCISES

Next, you will be asked to consider a whole range of basic exercises with free weights that will be part of the overall training program for girls who want to gain muscle mass.

Deadlift

Deadlift – is one of the most effective and relevant at the moment exercises for muscle mass. Already from this it becomes clear that to neglect such an exercise is by no means recommended. However, it can be said that this exercise can be deleted from the list, only for a very important reason, for example: back injury, predisposition to hemorrhoids, or if doctors do not recommend intraabdominal pressure. In all other cases, stanovaya is highly recommended for implementation, as only this exercise involves the most diverse and most important muscle groups.

It should be added that the deadlift is relevant not only for women, but it will also be very useful for men, so this exercise and the representatives of the stronger sex should not be neglected.

Squats with a barbell on the shoulders

As for squats, this is also considered one of the most effective exercises in order to gain muscle mass, and for the whole body, so you can not pass by this exercise. During squats, a whole complex of muscles is simultaneously involved: arms, legs, back, abdominals and shins. As you can see, this exercise positively affects a large number of important muscles, so it is necessary to apply such an exercise in your program. Again, if there are any contraindications, it is worth refraining from doing it, with a back injury or a knee injury.

In particular for girls, there is a separate recommendation for its use. It is best to do sit-ups with the barbell on your shoulders with your legs wide apart, but so that the stand is sure. In this case it is worth doing squats only with a wide setting of the legs, in any case not with a narrow one. The purpose of squats for girls is to focus on the development of the buttocks and the back of the thigh, and in the case of a narrow setting of the legs, the emphasis will be placed on the front of the thigh (quadriceps). Naturally, such a statement of affairs, for girls will be more preferable, with the quadriceps in any case involved, but with a wide rack is not so intense.

Foot press in the simulator

In order to work the buttocks and muscles of the front, and the back of the thigh will fit perfectly basic exercise on the simulator. In the case of squats where a large load is given on the axis of the spine, in this exercise on the simulator it is absent and thus becomes relevant for those athletes who have problems with the back.

Impacts

The falls are one of the best exercises for girls who want to work qualitatively in front and back of the thigh along with the buttocks. It is worth noting that to study the ideal shape of the buttocks, this exercise is one of the best. Such an exercise will perfectly form the muscles of the buttocks and legs, giving them exactly those outlines to which you eventually aspire, so giving up this exercise means giving up the desired forms.

The attacks can be done either with a barbell or with dumbbells, and without additional load. It is worth noting that for greater efficiency, it is worth doing such an exercise with a bar in the Smith simulator.

Thrust of the vertical block to the chest

A large number of girls do not have the ability to pull up on the crossbar, because this exercise is carried out with its weight and in itself is very difficult. For this purpose, an alternative was created, where the girls were able to perform this exercise on a special simulator. This simulator is called the pull of the vertical block to the chest, where there will be an imitation pull-up which will involve all the same muscles, but you have the opportunity to choose the weight that you can master. In addition to the fact that your back muscles are being developed, the forearm and biceps also develop. This exercise can in no case be ignored, since it is the main one for the dorsal muscles.

Press the bar with a narrow grip

This exercise is initially aimed at the qualitative development of triceps and other arm muscles, but it should be noted that in addition, the front deltas and pectoral muscles are being developed. Such an exercise should be at the heart of any basic complex, since it is the basic breast exercise. It should be noted that in this complex will not be involved any barbells from the position on the bench, since such exercises negatively affect the female breast. It is because of this, this exercise should be done only by a narrow grip.

Lifting the bar to the bicep

In order to build muscle mass of the biceps, it is necessary to perform the lifting of the rod, so it should also be included in the basic complex.

Press of dumbbells

In order to qualitatively develop deltoid muscles, it is necessary to perform this exercise.

Thrust rod to chin

This exercise is the second basic, for the development of the delta, but if in the first case there was an emphasis on the upper beam, then in this case, the emphasis is on the average. Also, the biceps are worked through.

Press the bar on an incline bench or press a dumbbell on an incline bench

Leg bend

This exercise is aimed exclusively at working out the muscles of the hip flexors and naturally the buttocks. Through this exercise, you can for some time adjust the contours of the buttocks and thighs and separate one muscle from the others.

Caviar standing in the simulator

Such an exercise is directed straight at the development of calves. This basic and at a glance simple exercise allows you to work with large weights.

Caviar sitting in the simulator

The main exercise for the development of the KAMBALOVIDE MUSCLE. It should be noted that this exercise is aimed specifically at the development of soleus, not gastrocnemius muscle. This is the muscle that hides directly under the calves. As it becomes clear, it is very important to work out both of these muscles, as training caviar, they will not be as large and embossed as they might seem, in total with soleus.

Hyperextension

This exercise can be used without problems in various variations and designs based on the capabilities of the gym, but the essence remains unchanged. This view is horizontal.

This species, according to many is more convenient, compared with the first.

To summarize, it is worth noting that now that you have an idea of ​​each of the exercises, you can now go directly to the programs, in relation to which, these exercises will bring the most tangible results.

The program is designed for 3 and 4 workouts a week. Thus, you can choose the most optimal option for yourself, regarding your free schedule.

Training programs for girls for muscle mass

Three-day split

Monday (BREAST-BACK + TRIPSES)

  1. Deadlift(practically the whole body, legs (biceps of hip, quadriceps), buttocks (pop), hands (biceps, forearms), abdominal press, back muscles are practicing practically).
  2. Press the barbell or dumbbell on an incline bench(the upper part of the muscles of the chest, the triceps and the front delta are exercised).
  3. Thrust of the vertical block to the chest(or for the head for a change) (the back muscles, biceps and forearms are trained).
  4. Press the bar with a narrow grip(triceps, breasts, front deltas are being trained)

TUESDAY – RECREATION (we do, a full day of rest, we do not go to training, we are recovering, gaining strength and energy).

Wednesday (LEGS + BERRIES)

  1. Squats with a barbell on the shoulders(the legs (the back of the thigh, that is, the hamstrings, the front of the thigh, i.e. the quadriceps, the buttocks (pop)), the abdominal press, the back muscles (indirectly).
  2. Foot press in the simulator(the legs (the back of the thigh, that is, the hamstrings), the front of the thigh, i.e., the quadriceps (minimum load), buttocks (pop).
  3. The attacks with the bar in the simulator Smith(the legs (the back of the thigh, that is, the hamstrings), the front of the thigh, i.e., the quadriceps (minimum load) and the main load on the buttocks (pop).
  4. Leg bend(finish off the back of the thigh and buttocks).
  5. Rises on socks, standing in the simulator(the shin (calves) is trained)).

THURSDAY – REST (we do, a full day of rest, we do not go to training, we are recovering, gaining strength and energy).

Friday (HANDS-SHOULDERS)

  1. Lifting the bar to the bicep(biceps and forearms are trained).
  2. Press the bar with a narrow grip(triceps, breasts, front deltas are being trained)
  3. Press of dumbbells(muscles of deltas (shoulders) and triceps (indirectly) are trained)
  4. Thrust rod to chin (the shoulders are trained (emphasis on the middle beam), trapezium, biceps).

SATURDAY – SUNDAY – RECREATION (we do, 2 days of rest, we do not go to training, we recover, gain strength and energy for Monday).

 

Four-day split

Monday (upper body)

  1. Thrust of the vertical block to the chest(exercises back muscles, biceps and forearms)
  2. Press the bar with a narrow grip(triceps, breasts, front deltas are being trained)
  3. Press of dumbbells(muscles of deltas (shoulders) and triceps (indirectly) are trained)
  4. Lifting the bar to the bicep(biceps and forearms are trained).

Tuesday (lower body)

  1. Squats with a barbell on the shoulders(the legs (the back of the thigh, that is, the hamstrings, the front of the thigh, i.e. the quadriceps, the buttocks (pop)), the abdominal press, the back muscles (indirectly).
  2. Foot press in the simulator(the legs (the back of the thigh, that is, the hamstrings), the front of the thigh, i.e., the quadriceps (minimum load), buttocks (pop).
  3. The attacks with the bar in the simulator Smith(the legs (the back of the thigh, that is, the hamstrings), the front of the thigh, i.e., the quadriceps (minimum load) and the main load on the buttocks (pop).
  4. Leg bend(finish off the back of the thigh and buttocks).
  5. Rises on socks, standing in the simulator(the shin (calves) is trained)).

Wednesday (vacation)

On Wednesday, we do a full day of rest, we do not go to training, we are recovering, gaining strength and energy.

Thursday (upper body)

  1. Press the barbell or dumbbell on an incline bench(the upper part of the muscles of the chest, the triceps and the front delta are exercised).
  2. Thrust of the vertical block to the chest(or for the head for a change) (the back muscles, biceps and forearms are trained).
  3. Thrust rod to chin (the shoulders are trained (emphasis on the middle beam), trapezium, biceps).
  4. Lifting the bar to the bicep(biceps and forearms are trained).

Friday (lower body)

  1. Deadlift(practically the whole body, legs (biceps of hip, quadriceps), buttocks (pop), hands (biceps, forearms), abdominal press, back muscles are practicing practically).
  2. Foot press in the simulator (the legs (the back of the thigh, that is, the hamstrings), the front of the thigh, i.e., the quadriceps (minimum load), buttocks (pop).
  3. The attacks with the bar in the simulator Smith (the legs (the back of the thigh, that is, the hamstrings), the front of the thigh, i.e., the quadriceps (minimum load), buttocks (pop).
  4. Rises on socks, sitting in the simulator(on Tuesday there were calves in the simulator standing, and now sitting.) Different muscles work when standing = work caviar when sitting = soleus (the muscle that pushes the caviar outwards), due to this shin looks more beautiful (more massive).
  5. Hyperextension (strengthen extensors of the muscles of the back).

SATURDAY – SUNDAY – RECREATION (we do, 2 days of rest, we do not go to training, we recover, gain strength and energy for Monday).

 

nutrition for a set of muscle mass

In detail about trainings

At the initial stage of training it is recommended to start from 3 days a week (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) but in principle, you can start your classes from 4 days a week, most likely if you do not quit your studies after the first month of training in the hall, then most likely you will like workouts , you are drawn in and if possible, you want to visit the hall as often as possible. In this there is nothing strange, because in the gym improves not only the appearance of a person, but also improves well-being, health, new acquaintances and new forces for new achievements and achievements of their goals.

Of course, it is best to constantly engage with a personal trainer (professional) who will constantly monitor and monitor your results, but it should be noted that such professional coaches are often quite expensive, so you need to bear in mind that personal training will not be affordable for everyone. But this does not mean that you can not achieve the necessary results without it. There is another way out of the situation. There are such clubs in which the coach is present, he does not conduct individual lessons, but only helps those people who come to the training hall for the first time without having experience. It helps to correctly perform the exercises, which if done incorrectly at least will not bring any result, and otherwise, can even harm the newcomer.

Despite the fact that the technique with a large number of repetitions, still has its advantages, for the most part it is impossible to use this method as the most effective for the growth of muscle mass. It should be noted that for both men and women, for muscle growth, it will be necessary to perform no more than 6-12 repetitions, instead of 20 or even more.

As for the technique of 6-12 repetitions, thanks to such a system, it will be possible to find a more or less ideal working weight for yourself, so that the muscle growth will increase steadily. Thus, the weight should be selected from the calculation, which is based on the fact that you can make at least 6 repetitions, but with no more than 12.

In other words:

  • In the event that you perform the exercise and managed to do already 5 exercises, but the sixth one is already not strong enough, it can only mean the fact that you have picked up too much weight for yourself and you need to reduce it.
  • In the event that you have already done 12 repetitions, but you can still do it, then the weight was chosen too small, and it needs to be increased.

It is necessary to remember such a system once and for all and it can help you in future when working with any weights. At least 6 and not more than 12 repetitions.

How many do the exercises in the exercise? Regarding those programs that were compiled earlier, it is indicated everywhere for 3 or a maximum of 4 approaches. Than it is caused? Everything is very simple. In fact, from one or even two approaches, not even every professional will be able to achieve the maximum one hundred percent return. This is due to the fact that not every athlete can feel his muscles so much. But to make them work at maximum for several approaches, this is even for the beginner.

Therefore, it is worth repeating that the use of cardio training, simple exercises with a huge number of repetitions with light weights can not provide such an effect. It is best to use heavy weights and multi-joint exercises during which the muscles will receive a more serious load. It is worth noting that the muscles must be given a lot of pressure gradually, and in no case can one take a heavy weight “in a snare”, because this can be a risk to injury. Initially, it is necessary to begin with lighter weights to gradually increase the progression of the load, without which there is virtually no possibility of muscle growth. Actually such a situation can be traced directly through the schemes that were presented before.

It should be remembered that simulators, in fact, provide so little growth of muscles that it is largely not felt, for more visible results, it is mandatory to apply work with basic exercises and free weights.

Technique of doing exercises. Initially, it is necessary to answer that along with the most effective basic exercises that were presented earlier, the training schemes, with concomitant explanations of what each exercise develops and how important it is for those or other muscles, but it is worthwhile to understand that no less important and correct doing exercises. Before you begin to perform an exercise, you must thoroughly know all the nuances, because otherwise, if done incorrectly, they will in the end little use. And the final goal is to maximize the quality of the workload.

Well warm up the muscles. Qualitative warm-up, is the key to a good workout. It should be noted that it will be enough to exercise on the treadmill or exercise bike for no more than 5 minutes before performing the basic exercises. And just before performing a specific exercise, it’s best to perform a couple of warm-up approaches, with less weight. For example, when it comes to bench press lying down from a bench weighing 50 kg, it is better to take half or even one neck first and do several approaches, then increase weight by 10 kg, then another 20.

Rest between approaches. Most athletes, both girls and men, spend a lot of time on rest between training, while it should be understood that they can show rest in 7 minutes only in 2. It is worth noting that many professional coaches say that even for beginners, more than enough 1-2 minutes to relax. This time will be enough to restore the body, but the pace of training has not been violated, which makes it possible to increase its effectiveness.

The duration of training in the gym on weight. This point should be given special attention, because every training should in no case take more than 45 minutes!

What if I miss training? It is best to plan your training schedule in such a way that you do not miss a single workout. Even in the training programs presented above, there are special days when training is completely absent. It is best not to violate the training regime, but if for some reason it happened, then it is worth the following scheme. So if for example you had to come to workout on Monday, but you missed it, then you must definitely visit the gym on Tuesday, but now the whole schedule is shifted so that the next one will be on Thursday, and next on Saturday, etc. After the week is over, it is necessary to return to the previous regime. But once again it is worth repeating, if possible, it is better not to skip a single occupation and attend the hall strictly on schedule. In fact, 3-4 classes of 46 minutes a week, it’s not so much to look for any excuses for absenteeism.

Load progression

It is worthwhile to finally talk about the progression of muscles, without which both men and women will not have the opportunity to increase the volume of their muscles. The main problem is that most people who visit the gym and are very unfamiliar with this concept and they have been dealing with the same scales for a long time. For example, if a girl did 30 sit-ups throughout the month, then apparently no progression can not be, and therefore muscle growth, can not be because the load remains unchanged.

RESULT: In the case of the same load over a long period of time, MUSCLE DO NOT HAVE THE POSSIBILITY TO GROW. Because of this, it is worthwhile to understand that hiking into the hall becomes meaningless.

As for girls (in principle, for men), there are 2 ways to progressively increase the load on the muscles: the first way to increase weights, the second way to increase repetitions.

In order for such a progression of load growth to be carried out, it is necessary to conduct your own: DIARY TRAINING. This is necessary in order to constantly increase the weight from one workout to another. In the diary you need to constantly record the weights that you overcome and the number of repetitions that you perform. It is worth noting that even with a phenomenal memory, after all, it will not be superfluous to create a diary for yourself and record your achievements there. In fact, it is not difficult and very convenient.

1st METHOD. For example, if starting on Monday you started working with a weight of 50 kg for 6 repetitions, then it is already on the following Monday to raise the same weight by 1 times more, that is, already 7 times (and more, based on your capabilities). Whatever one may say, if at each subsequent training you managed to make at least one repetition more than the previous one, then this can be considered a success and an intermediate task.

RESULT: If last week the weight of 50 kg was repeated 6 times and the next one is longer, no matter how much, then this can be called the progression of the load growth, which in turn entails the obligatory growth of muscles.

2 nd METHOD. Now let’s consider the following situation in which the athlete has already reached the maximum number of repetitions – 12 at a weight of 50 kg. In this case, it is necessary to increase not the number of repetitions, but the working weight. Thus, the next time you need to perform 8 repetitions, but not 50 kg, and 52. In doing so, you must first use the first method of progression, until you again reach the peak of 12 repetitions. The bottom line is to do the repetitions until you reach the peak, then increase the weight again, and so on.

 

set of muscle mass for girls

 

This is an example of one particular exercise, but such a scheme can be actively used for all other methods. At the same time, it should be noted again that this scheme is also suitable for men. The main thing is to constantly increase the progression, otherwise the muscle growth will not be possible.

Girls, let me show you again the progression of the load, on one of the exercises, in those schemes (programs) of training that I have for you:

Monday (BREAST-BACK + TRIPSES)

  1. Deadlift(practically the whole body, legs (biceps of hip, quadriceps), buttocks (pop), hands (biceps, forearms), abdominal press, back muscles are practicing practically).

Let’s say you make a craving on Monday with a weight of 25 kilograms. Let’s say you have completed 25 kilograms by 8 times and can not anymore. What does it mean? => This means that on the following Monday, you must make a thrust with a weight of 25 kilograms, but not for 8 reps, but for 9 or 10 or 11 or 12. How much power is enough. Do you understand? SHOULD BE PROGRESSIVE LOAD, AT ANYTHING, MIZIRE AND THAT PROGRESS !!!

Suppose you did not manage to make 25 kilograms at once by 12 times, you made 10, next Monday you again progress in repetitions (ie, do not touch weight), again hang 25 kilograms, but now you need to do not 10 repetitions, but at least 11 or 12 (depending on the forces).

And then, when you were able to perform a deadlift with 25 kilograms for 12 repetitions, then on the following Monday, you ADD WORK WEIGHT (and not repetition), i.e. Instead of 25 kilograms, take 27 and start to progress again. I hope that the essence is clear, because it is very important.

The article considered a huge amount of useful information, which is designed to help you get an information base on how to train and eat, in order to eventually get the desired result and dry muscle mass.

However, remember (or know): search, read and study information, of course, well, however, This is not enough. That is why, I encourage you to apply the knowledge gained in practice, you need to act, act and act again to gain sexual muscle and form, otherwise, no one will help you.