Weight training program for girls 2, 3, 4, 5 times a week in the gym and at home. Exercise table, number of repetitions and approaches

Content

In modern fitness, much has been done to improve the efficiency of training, special weight training programs for women and men.

The main goal is to achieve hyperplasia of the myofibrillar apparatus (increased muscle contractility) or hypertrophy (decreased). Such exercises are used not to increase the entire mass of muscles, but to improve certain groups of them.

The rules and features of muscle gain for girls

To gain muscle mass, you need to eat well and properly - this is the main rule that applies, despite the fact that a woman exhausts herself with training.

The girl needs to exercise in such a way as to gain the necessary mass, and not increase the volume of fat reserves and muscles.

It is easier for guys, because they strive to achieve a muscular body, and excess fat deposits are eliminated using special trainings and nutrition programs.

Girls are afraid to use a mass gain program - in their opinion, muscle mass may appear, which looks more attractive on men, and not on a fragile female body.This assumption is erroneous and not true, because a masculine figure can be achieved exclusively through sports pharmacology.

Weight training program for girls assumes the achievement of such indicators - 70/30%, where muscle tissue prevails. That is, when gaining 10 kg of weight, 7 of them should be muscles, and 3 kg - adipose tissue. The body will not look pumped, but will become beautiful and attractive.

Deadlift

Exercise helps to work out the legs, lower body, and thigh muscles. There is also a slight effect on the back area. It is done as follows:

the exercise should be performed exclusively with a flat back and a slight bend in the lumbar region, and the legs are bent at the knees;
grabbing the bar with both hands, you need to raise it with slow movements, bending your arms at the elbows;
each run should consist of 10 - 15 lifts with a 5-minute break;
when taking the "back to floor" position, the back muscles receive the main load;
you need to straighten your legs and perform the same list of lifts as in the previous version;
when taking the position "hip to the floor", then during training, the gluteal muscles and legs are involved, the conduct is similar to the previous ones;
when working with a barbell, it is important to remember that it should perform its movements only along a vertical trajectory, it is also important that it goes as close as possible to the hips and legs.

The back should not be rounded during the exercise. Beginners should not immediately start exhausting the body with a barbell. First of all, it is necessary to strengthen the muscles of the legs and back so as not to harm the musculoskeletal system.

Barbell Shoulder Squats

These exercises engage the muscles of the back and lower body simultaneously. Especially the load falls on the muscles above the knee and buttocks. In fact, they are not complex, but many, even experienced gym visitors, do them incorrectly.

The exercise begins directly with the backward feed. pelvis, then the network visually it looks like a person is going to sit on an invisible chair.
Wherein the main weight of the bar should be shifted to the heelsas this position allows you to maximize the load on the quadriceps area, thereby activating their full strength potential.
Next, squats begin., the depth of which can be up to 90 ° bend of the knees, or lower. For beginners, the first squat is enough.
In the process of performing a squat, you need to direct your gaze straight, your back should be completely flat.
Lifting should be done with heels on the floor. This particular point is the most common mistake, since most of the training girls try to get up from the squat, resting on their socks. This technique completely changes the biomechanics of the performed exercise, significantly increases the risk of injury and destabilizes the level of balance.
Being at the top point, it is forbidden to fully extend the knee joints, as they should remain slightly bent. This position allows you to minimize the degree of stress, traumatic for the knee joints.
You need to inhale and start the next repetition (no more than 20 times in one workout).
Squats should be performed evenly and smoothly, without sudden movements in all amplitude sections.

Leg press in the simulator

Weight training program for girls necessarily includes this exercise, which allows you to provide full load to all muscle groups located in the lower body.Sequencing:

to perform the leg press, you need to place them wide, while the feet should be turned outward;
this exercise will direct all the load to the inner zone of the buttocks and thighs;
for the whole effect to fall on the buttocks, it is necessary to set the legs in the upper part of the platform, while pushing them apart, directing the feet to the sides;
This exercise is ideal for the hamstrings and glutes.
repeat the bench press 15-20 times with breaks of 5-10 seconds;
to train the lower quadriceps zone, the classic version of the press is used: the platform should be located in a perpendicular position relative to the athlete, the lesson is performed with a very short amplitude, the number of repetitions is 15-20 times with breaks of 15 seconds;
the horizontal type of bench press is designed to work out the literal head of the quadriceps, that is, with its help, you can achieve a muscular and voluminous thigh: the exercise consists in increasing the motor amplitude by a few centimeters, repeat 15-20 times with 5-minute breaks.

Lunges

This exercise should be done in stages. Improper training can result in injuries and sprains:

pick up dumbbells and take a step forward;
the position of the body should be as follows: the thigh is parallel to the floor, and the location of the sock does not go beyond the knee;
lower a little;
at the same time, the leg behind should be bent, creating an angle of 90 °, the knee should not be in contact with the floor;

push off the support with the front leg and return to its original position;
the same exercise should be done with the other leg;
repetition rate - 10 times for each leg.

Row of the vertical block to the chest

This exercise is also included in weight training program for girls and is one of the lungs. However, even here it is necessary to know the basic nuances of its implementation:

the handle on the simulator should be straight. Sit on a bench and position your knees so that they are under a special roller;
grab the edges of the handle so that the grip protrudes over the shoulders;
stretch your arms to the top, and tilt the body back a little;
inhale and exhale start pulling the bar down until it touches the upper chest;
in this case, the upper body should be motionless, since only the hands are involved;
when the bar is at its lowest point, you need to squeeze the shoulder blades;
then return the bar under control and slowly to its original position;
repeat 10-15 times.

Narrow Grip Barbell Press

In this technique, the correct execution plays an important role, otherwise there is a high probability of getting dislocations, sprains:

equip a barbell and lie on a bench;
hands need to be positioned narrower than shoulder width;
move the projectile away from the rack and raise it up, while it should be on a level with the chest;
inhaling, lower it, not putting it on the chest, but touching it a little (the accuracy and location of the elbows are important - they should be along the body);
on exhalation, the bar is raised to its original position;
repeat 10 times.

Bench press for biceps

Despite the ease of training, many do it wrong, making mistakes:

equip a barbell, take a grip about shoulder-width apart, legs should be at the same distance between them;
straighten up, slightly bend your knees;
turn the palms forward, and the elbows practically press against the body;
strain your abdominal muscles;
start lifting the bar up without moving your shoulders, but using exclusively the traction force of the biceps and forearm;
you need to perform the exercise until there is a feeling of contraction of the biceps;
when lowering the weight, it is important to enter, and when raising it, exhale.

Seated Dumbbell Press

This is a simple exercise, so even a beginner will not be difficult to deal with it:

take dumbbells and sit on a bench with a back;
install shells in the thigh area;
palms should be turned forward;
rest your feet firmly on the floor;
take a deep breath and lift the inventory up, holding it for 1-2 counts;
slowly return to its original position;
repeat 10-15 times.

Barbell pull to the chin

The delta lift is included in the training program for girls to increase the mass:

equip the barbell and place it on the floor;
take the bar, the grip should be narrower than shoulder width;
it should be at hip level;
bend your arms a little at the elbows and spread your legs;
inhale and, while exhaling, begin to raise the bar to the level of the chin;
elbows should be spread apart;
it is important to keep the projectile as close to the body as possible, and the location of the elbows should be above the forearms;
delaying by 1-2 counts, lower the projectile;
repeat 10 - 15 times.

Lying leg curls

Execution process:

lie face down on the simulator, place your legs under the rollers - the back surface of the ankles must contact them;
the legs are parallel to each other, the knees hang down a little from the bench, and the waist is located at its break;
the pelvis is well pressed against the bench;
run for the handrails with your hands, looking at the floor, and tighten your buttocks and abs;
take a breath and hold your breath for a couple of seconds, pulling the rollers to the buttocks and not lifting the hips;
you need to exhale at the stage of passing the most difficult amplitude point;
make a delay of 1-2 counts in the upper position, it is important to keep the maximum muscle contraction;
controllably and slowly lower your legs;
repeat 10 - 15 times.

Push ups

Despite the ease, this exercise is quite effective and is divided into several types:

From the wall - rest your palms on the wall and slowly bend and unbend your arms to the maximum.In this case, the position of the back and knees should be level.
Using a support - for this you can use a fitball, bench or regular chair. Place your feet close to each other and start lowering the body to the support used.
From my knees - place your knees on the floor, and pull the socks up. It is carried out in the same way as the previous option. The number is 15-20 approaches.

Calves standing on the simulator

To pump up caviar, you must:

take the prepared barbell by the bar and lift it in the same way as the deadlift;
having fixed it behind the head, rise on toes, staying in this position for as long as possible;
do 3 times for 7-9 repetitions.

Calves sitting on the simulator

The exercise included in the training program for girls for weight refers to complex techniques:

after preparing the simulator, sit on it with the rollers under the knees;
grab the handrails with your hands, while placing your legs on the edge of the lower platform;
the back should be flat;
raise your knees slightly and remove the retainer that holds the weight;
make an entrance and lower your heels slowly;
the ankles must be bent until the calves are fully extended;
exhaling - raise the heels and straighten the ankles to the maximum, holding them for 1-2 counts;
repeat 10 times.

Hyperextension

The technique involves the phased implementation of the exercise:

prepare the simulator - the pelvic area should be on a special pillow;
rest the Achilles tendon on the rollers;
cross your arms behind your head and straighten your body;
slowly bend over to the lower base of the simulator and back, without using sudden movements and contractions;
repeat 10-15 times.

Complex for classes 2 times a week

Exercise should be done every 2-3 days.

First day:

barbell press - 2 sets of 13 times are allowed;
deadlift - 1 run is performed no more than 12 times;
thrust using the upper block - 1 run is carried out no more than 15 times;
dumbbell presses, performed while standing - 2 sets of 12 times.

Second day:

squats - 2 runs are done 14 times;
rod rods on straight legs - 1 run, 12 times;
push-ups with the use of the Graviton simulator - no more than 1 run, 12 times;
lifting dumbbells - 2 sets of 15 times are performed;
lifting in the hang - 2 passes are carried out 12 times.

Program: three-day split

You need to train systematically. After 3 days of classes, there is a break day.

First:

squats - done 13 times;
lunges - done 18-20 times;
Romanian cravings - no more than 14 times.

Second:

pull-up - 11 times;
traction for the head area of the upper block - 14 times;
rod pull to the belt zone - should not exceed 15 times;
dumbbell row - performed 10 times.

Third:

push-ups - 10 times;
dumbbell bench press with an incline - no more than 15 times;
dumbbell lift with sideways breeding - 13 times;
dumbbell press with lifting up in a sitting position - 16 times.

Program: four-day split

Despite the name, weight training program for girls It is divided into 2 main parts: the first 2 days, exercises are performed with the maximum application of forces, and the next 2 trainings - by 50%.

Days 1 and 2 (legs):

barbell squats - 5 sets of 13 times;
frontal squats - 4 sets of 13 times;
leg press - do 4 sets of 11 times;
Romanian traction - 5 passes 13 times;
calf raises - 5 sets of 25 times.

3 and 4 days (upper area):

corner press - 4 sets of 14 times;
push-ups on the uneven bars - 2 sets of 7 times;
stretching with a wide grip - 2 approaches 4-5 times;
waist barbell - 2 sets of 10 times maximum;
barbell pull to the chin - 2 sets of 10 times;
hyperextension - 5 approaches 13 times.

Complex of classes 5 times a week

These are daily workouts, after which they do 2 days of rest.

First:

twisting on the bench - 3 passes 13 times;
press with a barbell - no more than 3 sets of 14 times;
lying dumbbells - 2 sets of 10 times.

Second:

pull-up - carried out 5-10 times;
thrust behind the head (the upper block is involved) - a maximum of 14 times;
rod rod at belt level - done 15 times;
dumbbell rows - no more than 10 times.

Third:

barbell press, in the prone position - no more than 2 sets of 12 times;
deadlift - performed 1 run, 12 times;
thrust using the upper block - 1 run, 15 times;
dumbbell press, in a standing position - 2 sets of 12 times are performed.

Fourth:

squats - performed 13-15 times;
lunges - carried out 17 times;
Romanian cravings - a maximum of 14 times.

Fifth:

rod rod at waist level - no more than 15 times;
dumbbell row - performed 10 times;
deadlift - 1 run, 12 times;
thrust using the upper block - 1 run, 15 times.

Complex for daily exercises in the gym

These exercises can be combined at will and performed at least 5 times:

press twisting;
barbell squat;
vertical block thrust;
wide grip barbell bench press;
barbell pull to the chin;
dumbbell deadlift;
Romanian cravings.

The program of classes 2 times a week for girls at home

Even without going to the gym, you can achieve the desired result by doing the exercises at home.

First workout:

squats with a step to the side;
slopes on straight legs;
swing legs in the doggy position;
hip lifts.

Second workout:

tilts in different directions;
lifting dumbbells;
swing to the sides;
push ups.

Training program 3 times a week at home

It consists in performing basic exercises, the number and frequency of which are gradually increased. From the beginning, the workout should take 15-20 minutes. For 3 months, you need to increase its duration to 1.5-2 hours.

press load;
bench press with dumbbells while sitting;
dumbbell squats;
push ups;
reverse twisting;
dumbbell pull to the chin;
dumbbell lunges;
squats.

Lesson program 4 times a week

One lesson should include a set of exercises:

barbell squat or weights;
thrust using a vertical block;
barbell bench press with a wide grip;
barbell pull to the chin;
dumbbell deadlift;
slopes on straight legs;
swing legs in the doggy position;
hip lifts.

Lesson program 5 times a week

The number of approaches increases gradually:

barbell pull to the chin;
dumbbell deadlift;
Romanian cravings;
bench press with dumbbells while sitting;
dumbbell squats;
push ups;
reverse twisting;
dumbbell pull to the chin;
lunges with the use of dumbbells.

Principles of nutrition during exercise

The first rule of mass gain in a woman's body is frequent and proper nutrition, while the girl should eat more than before. However, you need to consume foods that have a lot of complex carbohydrates.

Do not forget that you need to gain muscle mass, not fat.

How to properly increase the load

There is no need to overexert the body with exercises in the first days of training - this will only make it worse. The weight of the equipment and the number of approaches should be increased gradually.Otherwise, non-compliance with the weight training program for girls will end up with a pinched nerve, tearing and stretching of muscles, etc. It is important to approach training wisely and confidently head towards the goal.

Mass gain video for girls

Mass Gain Workout Videos:

Mass Gain Workout Plan:

Weight training program for girls in the gym, at home. Exercise table, number of repetitions and approaches