Workouts for girls, used to gain muscle mass, are based on an excess of calories in the daily diet and gradually increasing physical activity. You can do it both independently and in the gym. The exercise program depends on which areas need to be given additional volume.
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 content of the diet 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. You need to consume 2.2 grams of protein and 0.7 fat for each kilogram of weight. The rest of the calories are replenished from carbohydrate foods. It is recommended to give preference to slow carbohydrates found in fruits, vegetables, cereals, cereals, legumes, herbs.
You should eat 5-6 times a day with an interval of 2-3 hours. Most of the calories, 65-70%, should be consumed before 4:00 pm.
We must not forget about water, as it regulates metabolic processes in the body and helps it recover. The daily rate is 30 ml per kilogram of weight. Tea, coffee, juices, sweet drinks are not included.
Food intended for weight gain is discarded when the body fat percentage reaches 25-27
At this stage (called "drying"), you need to do everything possible to quickly get rid of excess fat. Drying and mass gain are alternated until the desired result is achieved. Then they concentrate on keeping in shape and eliminating weak points.
The break between workouts should be at least a day so that the muscles have time to return to their normal state. It is enough to practice for 50-60 minutes 3 times a week. Each session should begin with a warm-up and end with a stretch.
Muscle-building workouts for girls consist mainly of strength exercises.
Aerobic activity is minimized, as it helps to get rid of excess weight, which is necessary for building muscles.
Warm-up complex
Each workout should be preceded by a set of warm-up exercises, which is performed for 10-15 minutes.
It can include:
- jumping rope;
- easy running;
- warm-up arms and legs;
- rotational exercises that increase joint flexibility.
The warm-up complex prepares the body for more serious stress, minimizes the risk of injury, speeds up metabolic processes, and helps to increase the heart rate.
Before moving on to the main training program, a special warm-up is carried out. 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 training. Cardio is more suitable for burning excess body fat and keeping fit.
Exercise technique
Wide grip push-ups
Push-ups are used to work out the muscular frame of the arms, abdomen, back and chest area. Most often men prefer this workout, as one of the main goals is to get a pumped-up torso. But women should not refuse it either. Push-ups will help keep your lower body in line with your upper body.
The exercise is performed on a bench, chair, sofa or other object that acts as a support. The main load falls on the pectoral muscles, the development of the hands directly depends on their setting: the wider the grip, the more effective.
The starting position is an emphasis from the prone position. Hands are placed at the same level with 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 point forward. The head, back and legs are fixed straight. The pelvis should be in line with the body.
During flexion, the elbows are pulled apart in different directions, the arms are not fully extended in order to maintain constant muscle tension. After reaching the bottom point, they return to the starting position with a sharp jerk, straining the pectoral muscles.
Dumbbell or Barbell Deadlift
The deadlift helps shape your abs, thighs, calves, and biceps. For execution, you can use a barbell or dumbbells. The level of efficiency and technique will be the same.
The selected sports equipment is taken with a regular grip and fixed opposite the middle of the thighs, the arms are not bent. Legs are kept at shoulder width. When the torso begins to tilt downward, make sure that the lower back does not assume a bent position. Sports equipment is pressed close to the hips.
The body is lowered until it forms a right angle, while 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 the initial one is taken.
Deadlifts are not suitable for people with spinal disorders.
Swing dumbbells to the sides
Dumbbell Side Swing is 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 are kept straight, hands with dumbbells are turned inward. The back and shoulders are straightened. At the moment of inhalation, the elbows are slightly bent and slowly raised so that they are at right angles. On exhalation, there is a return to the starting position. All movements should be smooth.
Squats
Barbell squats are considered one of the best exercises for building beautiful muscles., since it simultaneously uses the muscles of different groups: legs, abs, arms, chest, back. It works especially effectively on the muscles of the buttocks.
Execution technique:
- The bar is placed on the shoulders. It can be fixed higher or lower to achieve a comfortable position.
- Much attention is paid to the position 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 the person can easily make a deep squat and return to the starting position.
- It is recommended to look straight during the exercise to maintain an ideal neck and back position.
- Squats are performed at a slow pace. At the moment of inhalation, they begin to gradually bend the knees and hips. They continue to descend until an angle of less than 90 ° is formed. On exhalation, they return to their original position.
Barbell squats are considered one of the best exercises for building beautiful muscles, since it simultaneously uses the muscles of different groups: legs, abs, arms, chest, back.
It works especially effectively on the muscles of the buttocks. During the squatting with a barbell, you can not take your heels off the floor, since this provokes a shift in the center of gravity and an uneven distribution of the load.
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Standing dumbbell press is another exercise aimed at working out the muscles of the trunk, in particular, the chest and shoulders... The technique for its implementation is simple: the dumbbells are taken in the hands with a regular grip, the 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. It is not recommended to choose heavy dumbbells for this exercise. There should be no sudden movements during execution.
Dumbbell Walking
Stepping works the muscles of the thighs and buttocks. Any stable object 40-60 cm high can be used as a stand.
Dumbbells are held in outstretched arms. The first step to the stand is taken with the right foot. They put it so that a right angle is formed. Then the left leg is straightened and transferred to the platform. The right leg is returned to the floor. Repeat this exercise for each leg 10-12 times in 3-4 sets.
Barbell Curl
A barbell curl loads the biceps and forearms. The bar is taken with a lower grip shoulder-width apart.
Raise it until the forearms are upright. Then they are lowered 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 one in the work on the shoulder muscles and chest area. You can perform it 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 performing the barbell press while standing from the chest is similar to the previous description. The neck is taken from above, the grip width is medium. The bar is moved to the chest, then lifted up, straightening the arms. At the highest point, they linger for a few seconds and slowly lower the barbell to the chest. Legs, back and neck should remain straight during exercise.
Dumbbell lunges
Dumbbell lunges help develop beautiful muscle definition in the hips and buttocks. By varying the stride width, you can change the level of stress that different body parts receive. A narrower stride helps to strengthen the upper thigh, a wider stride helps to strengthen the glute muscles.
Starting position - legs are at the width of the pelvis, dumbbells in straightened arms. Keep your back straight, look in front of you. During inhalation, the working leg takes a step forward, forming a right angle. The weight of the body is transferred to it. The second leg rests on the toe. On exhalation, there is a return to the starting position.
Lunges are great for girls who want to do intense workouts to build muscle in the buttocks.
Exercises for girls in the gym: cardio or strength
As in the case of home workouts, in the gym, those wishing to gain muscle mass are encouraged to do strength exercises, and use cardio as a warm-up.
Barbell Shoulder Squats
Barbell squats are effective for the thighs, glutes, and calf muscles. Proper technique requires a frame on which to position the bar.
Starting position - legs wide apart, back straight, elbows laid back. The bar is moved from the frame to the shoulders, after a deep breath, squatting slowly, then straightening. During the exercise, the pelvis is recommended to be pulled back a little to reduce the load on the lumbar region.
Leg press in the simulator
Different leg press machines may be presented in the halls, but the principle of operation and the indicator of efficiency are the same. 
You need to lie down on a sports equipment and put your feet on the platform. The essence of the exercise is to flex and extend the knee joints. The main advantage of such training is the absence of stress on the spine and lower back.
Row of the vertical block to the chest
Vertical block pulls strengthen the muscles of the back, chest, arms Is an effective exercise for girls who want to train to gain muscle mass in this area. You can perform it using a wide or narrow grip (up to 15 cm).
The exercise is done while sitting. The arms should be parallel. The simulator is taken with a reverse grip. Hands are straightened. Pull your elbows down while trying to pull the bar to the jawline. They raise their head up 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 Barbell Press
Bench press with a narrow grip is performed while lying down. Its action is aimed at training the muscles of the chest, arms and shoulders. The bar is taken with a straight grip, the hands should be located at a distance of no more than 15 cm 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 your chest. Without stopping, they return their arms to a straightened position. The elbows are fully extended.
Lifting the bar for biceps
Lifting the barbell for biceps belongs to the group of isolating exercises. This means that it is intended only for working out the zone indicated in the name. For execution, an Olympic bar mounted on a rack is used. You can take a barbell with a narrow, medium or wide grip. Depending on the chosen method, the level of load on different zones will vary.
In the initial position, the legs are placed at the level of shoulder width, the socks are spread apart. The bar is held in the mid-thigh line. During a deep breath, the bar is raised to the middle of the shoulder. On exhalation, lower it down. Hands are not fully extended.
Seated Dumbbell Press
The seated dumbbell press is performed in the same way as from a standing position, but is more suitable for people with a sore spine and lower back. 
In the gym, it is performed on a special bench with a high back.
Barbell pull to the chin
The barbell pull to the chin uses the muscular frame of the arms, back and chest. The neck can be placed on the floor or on a stand. It is taken with a grip from above 15-20 cm wide and gently raised, trying to reach the chin.
The starting position for this exercise is with the legs wide apart, the bar held at mid-thigh level, and the back straight.
Incline Barbell Press
The incline bench press promotes the development of chest muscles. This exercise is an effective addition to the classic barbell lift.
It is performed on a bench, the angle of inclination of which should not exceed 35-40 °.The bar is installed on a rack, removed from the prone position with the usual wide grip. The bar is held on outstretched arms, then lowered until it touches the upper chest. During exhalation, the bar is lifted up and returned to the rack.
Lying leg curls
The prone leg curl is an isolated exercise for girls that helps work out the gluteal muscles, hamstrings, and legs during muscle building workouts. Performed on a special simulator.
To technically correctly perform leg curls, you need to lie on a bench, your knees should hang slightly, and your waist should be located at the point of the break in the support. The legs are placed under the roller. At the moment of inhalation, you should hold your breath, and then pull the roller to the buttocks. At the top point, they linger for 3-4 seconds and return to the starting position.
Calves while standing or sitting in the machine
You can pump up your calves by performing exercises on a sliding platform. The starting position is sitting. The toes of the feet are placed on the edge of the lower support, the knees are kept slightly bent. With the help of a sliding mechanism, the pelvis is lowered down as far as possible, then raised until you have to stand on tiptoe.
To pump up your calves from a standing position, it is enough to regularly perform raises on your toes. You can complicate the exercise if you use simulators that create a load on the shoulder girdle and back muscles.
Hyperextension
Hyperextension is one of the main ingredients for any complex muscle building workout for girls. This exercise works your lower back, hamstrings, and glutes.
Hyperextension machines may look different, but the technique is similar. The hips are emphasized on a special pillow, the legs rest on the lower platform, the knees should be slightly bent. In the starting position, the back should be level with the legs. You can hold your hands as you like.
The exercise is performed as follows: the buttocks are strongly strained, tilt downward at an angle of 75-90 ° and return to their original position. During execution, it is recommended to ensure that the back remains rounded, and not straight, as is customary in other exercises.
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While gaining muscle mass, the level of load during training is increased gradually. This approach ensures 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.
Newbie girls start training with a weight of 2-3 kg, gradually this figure is raised depending on individual capabilities, usually up to 10-15 kg. 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 stage is very important to maintain the effectiveness of training.
To avoid muscle wasting after intense exercise, you should:
- Eat sugary carbohydrate foods, such as fruits or cereal bars, within 20 minutes of exercise
- a day after training, take a warm bath with sea salt or coniferous broth.
Muscle recovery also depends on the daily regimen and diet. You should not give up good rest and quality food.
Video of training for gaining muscle mass for girls, recommendations for nutrition
A set of muscle mass for girls:
Proper nutrition before and after exercise:
The complex is described well and in detail. And then you want to slightly increase the meat on the bone, but it's scary to get off the diet.