Training program 3 times a week: a basic course of exercises for beginners for relief and muscle gain

To achieve the goal of gaining mass, girls need to draw up and adhere to a training program so that they can attend sports activities 3 times a week.

Features of the training program for girls 3 times a week

A training program that is designed for 3 times a week is most suitable for gaining mass. Moreover, exercises for the fair sex are slightly different from men's activities. Unlike women's workouts, men's exercises are performed with increased sets and increased reps.

You can change your gym schedule throughout the week. The only thing is that classes are recommended to be carried out every other day so that the body can adapt and rest.

The gym is allowed to be replaced with group exercises once a week. Also, gynecologists recommend giving up training in the first days of the menstrual cycle, after all, the body is currently experiencing a stressful situation, and a pass in 2-3 days will not affect the physical condition of the girl. The workout itself can be structured in different ways.

Some experts recommend working out the whole body in one session, while others advise paying attention to only a few muscle groups. But anyway it is advisable for beginners at the initial level to choose those programs that are aimed at the whole body, since such training can help you dry out faster.

Introductory period for beginners

It is very difficult for beginners to gain weight. The introductory period is necessary for the full adaptation of the body to stress and the recommended type of diet. The duration of the adaptation process for each girl is individual (some 3-4 months are enough, while others need six months of exhausting training).

In fact it all depends not only on the level of preparedness of the body, but also on the technique of performing exercises (you can do 30 squats, which will not bring any benefit, but you can do the correct 10 squats, from which the muscles will "burn"). During this period, you need to establish sleep and start eating right.

Girls are encouraged to alternate strength training with cardio. At the same time, do not forget about rest between approaches (the optimal recovery duration is 30-60 seconds).

An example of training for a beginner athlete:

1. Classic squats - 15 times.
2. Plie squats - 5 times.
3. Sumo squats - 5 times.
4. Push-ups from the floor - 3 cycles of 6-8 times.
5. Leg deadlift - 3 cycles 4-6 times.
6. Plank - 20-30 seconds.
7. Press - 20 times.

This workout will take less than 20 minutes a day in time, but thanks to these exercises, you can easily tone the body.

Base period

After the introductory period, the muscle building process begins. This period is called baseline due to the results achieved.Workouts at this time are tightened and divided into more repetitions (up to 8-10 repetitions). This increases the rest to two minutes.

Exercises are now done with weights (barbell, dumbbells, etc.). If the exercises are too light, it is recommended to choose a barbell with a large weight.

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Weight training nutrition

In addition to drawing up the correct training program, girls need to improve their nutrition and decide on the products that need to be consumed so that training 3 times a week is not in vain. If you eat fatty, junk food, then the muscles will not be visible under the pile of fat on the body.

To emphasize the muscles on the body, it is advisable to lose weight and adhere to special dietary rules. Replacing sweets with complex carbohydrates is the right choice. Refusal from flour products will only benefit.

It should be remembered that you need to eat food rich in carbohydrates (for example, porridge) for breakfast. It is also advisable to take a special look at the important role of protein foods during weight gain. Eggs, breast, cottage cheese and other dairy products, as well as various types of fish are excellent examples of such food.

If it is not possible to often buy and prepare protein foods, you can buy various sports supplements, including protein. As for the number of meals, you need to eat at least 5 times a day in small portions.

Warm-up exercises

Warm-up is a mandatory procedure before performing the main set of exercises.

The main warm-up exercises include:

1. Rotation of the head, shoulders, hands, body.
2. Leaning, jumping.
3. Leg swings and lunges are great pelvic girdle warm-up exercises.
4. Calf Raises - Warm up the calf muscles.
5. Light jogging (3-4 minutes).

It is extremely dangerous to start your workout without a warm-up, as you can stretch your muscles.

2 week workout options

Experts advise to build your training program so that only a certain muscle group is worked out in 1 day.

Let's say a girl works out in the gym on Monday, Wednesday and Friday, then her training program 3 times a week will be as follows:

First option:

1. Training for the development and strengthening of the muscles of the legs and shoulders: squats with a bar on outstretched arms - 2 sets of 15 times; pull-ups on the bar - 18 times (can be divided into several approaches); bench press - 6 times for each area (legs and shoulders).
2. Training for the development of the muscles of the back and triceps: flexion and extension of the arms with dumbbells in a forward bend - 12 times for each arm; bench press (if it's very hard - you can only take the bar) - 7 times; flexion and extension of the arm behind the head (you can take dumbbells or another type of weighting) - 7 times for each arm.
3. Training for the development of the muscles of the chest and biceps: French press (take only the bar) - 10-12 times; plank - 40 seconds; push-ups - 10 times; lifting the bar (in a standing position) - 2 to 8 times; mixing and spreading straight arms with dumbbells - 8-9 times.

Second option:

1. Training for the development of the muscles of the legs and abs: any squats with weights - 18 times; press - 25-35 times; plie squats with dumbbells - 16-18 times; lunges forward and backward - 12 times on each leg.
2. Training to develop and strengthen the muscles of the chest and triceps: plank - 30-45 seconds; reverse push-ups - 10-12 times; pull-up on the bar - 20 times; press from the chest - 8-12 times.
3. Training for the growth of the muscles of the back and shoulders: pull-ups (arms at such a distance that an angle of 90 degrees is obtained when pulling up) - 6-8 times; deadlift - 20 times; barbell pull to the chin (another option is to the belt) - 12-14 times.

Increase in power parameters

During the period of weight gain, girls often need to attend strength training, which is aimed at developing either the whole body or a specific muscle group.It often happens that after some time of intense training, exercises are easier and do not bring those significant results that before.

Therefore, to increase the effect on muscles, girls need to gradually increase the weight of their weights. At this time, the girl's strength parameters increase, and her workouts become more effective. There are programs for mass and strength, which differ greatly in their execution technique.

For example, rest during strength training is about 3-5 minutes, while weight training only takes 1-2 minutes.There are general recommendations that are suitable for any type of training - these are various supplements of sports nutrition.

A huge protein and carbohydrate blend is great for both muscle growth and strength gain.

Is isolation exercise needed

Many girls who work out according to their training program and visit the gym 3 times a week often ask the trainer about isolation exercises. Such exercises are designed to increase blood flow to the muscles, so that a sufficient amount of hormones and other components necessary for growth enters the muscle tissue.

Some experts believe that it is isolation exercises that help increase mass. But do not forget about the importance of basic exercises for a girl, because basic and isolation exercises will not work without each other.

Isolating exercises complement the effect of the basic exercises, therefore, experienced specialists draw up their training program so that for each lesson, in addition to basic exercises, there are an additional 3-4 rows of isolating exercises.

Rest between sets

In order to fully consolidate the result of the performed exercise, coaches strongly recommend adhering to a certain rest. According to the theory of specialists, it is the formation of lactic acid in muscle tissue that contributes to their growth. Therefore, it is recommended to reduce the rest time to two minutes for rest during weight training.

The minimum rest time should be at least half a minute. Based on previous various studies, it is a short rest interval that is suitable for the release of the required amount of growth hormone into the blood. Testosterone is also important for muscle growth. However, there are other studies, the results of which contradict the previous expression.

According to the conclusions of scientists, during a short rest, a large amount of cortisol is produced, which in turn prevents active muscle growth. That is why you need to know the optimal rest time between exercises, because unknowingly, a person can waste his time and money.

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Supplements Recommended for Weight Training

In the process of gaining weight, girls often resort to special nutrition, which is based on protein foods. To speed up obtaining the desired result, experts recommend additionally using special additives that help to achieve the best result.

Among the popular supplements in sports nutrition, trainers distinguish:

1. Protein Is a key sports supplement for mass gain, as protein is one of the main components that contribute to the building of muscle tissue. According to the recommendations of professional athletes, there should be 2 grams of protein for every kilogram of a person. Thanks to this type of supplement, the girl's body will not need additional food intake. You need to consume protein during the day, 25 grams at a time.
2. Creatine Is another popular sports nutrition supplement. Creatine is not only an additional and powerful energy resource for humans, but also a stimulant for the growth of strength indicators.Another important point of this supplement is the tendency to accumulate fluid in muscle tissue, which leads to an increase in the girl's mass.
3. BCAA belongs to the group of amino acids that improve the metabolism of the body of a sports girl. Experts advise taking this type of supplement directly during training, because such amino acids perfectly protect muscles during weight loss (it is fat cells that break down, not muscles). You can buy BCAAs not only in powder form, but also in capsule form.
4. Gainer - a supplement that contains a huge amount of protein and carbohydrates. Carbohydrates are the main source of energy, while protein is great for promoting muscle growth. You need to take a gainer in the morning and after each workout.

What to do if there is no result

It so happens that after a month of training in the gym, girls do not notice any shift towards the planned bars.

Experienced specialists have identified several errors and ways to solve them:

1. Error: Requirements too high. Solution: you need to understand that it is impossible to achieve great success right away. You need to reduce your requests and achieve your goal gradually. It should be understood that even 2-3 kilograms of additional muscles is an excellent result;
2. Mistake: training to the point of exhaustion. After such a workout, you want to immediately make up for the lack of energy with extra carbohydrates, and you will hardly want to visit the gym the next day. Solution: break the workout into several cycles, and between each exercise it is desirable to do a short rest (1-2 minutes is enough);
3. Error: Incorrect Power Supply.Solution: Balance your diet so that your body doesn't need anything. If possible, seek the help of experienced specialists who will suggest additional supplements of sports nutrition;
4. Mistake: Exhausting workout and not getting enough calories.Solution: Review your daily diet and gradually increase the amount by 300-400 calories.

Sleeping mode

Sleep plays an important role in the process of gaining weight. The exemplary amount of sleep is in the order of 8-9 hours a day. During sleep, a person produces the most important hormones and assimilates the protein that is so necessary for muscle growth. During this time, the muscles have the opportunity to completely relax, and the body can recover its strength.

Experts assure that in order to gain mass, it is desirable to adjust the sleep mode, as well as the meal time.... It is also advised to sleep in the daytime after training and the main meal.

To restore sleep, as well as avoid insomnia, you need to go to sports in the morning, and eat light food for dinner.

Eating, sleeping and exercising itself are key during the period of weight gain. By visiting the gym only 3 times a week, according to the built training program, and adhering to proper nutrition, any girl can really achieve success.

Video of the training program 3 and 2 times a week for girls

Training program in the gym for girls:

Training program 3 times a week:

Training program in the gym 2 times a week: