The female audience, when talking about body type, has specific needs. It is very important for a girl to be in good shape, but not to make her muscles look “pumped.” Stay slim, but not skinny. Lose weight in your stomach and sides, create a “wasp waist” and pump up your gluteal muscles without enlarging your hips. Sound familiar? Is it possible to overcome genetics and build the body of your dreams without any training experience, avoiding hunger strikes or overeating? Let's find out together!
The main request from girls to nutritionists and trainers is to lose weight for an important date or event. But there are also those who express a desire to gain weight, but they just can’t do it. The question of how to gain muscle mass for a girl is one that puzzles beginner athletes, lovers of curvaceous figures, or women experiencing health problems.
When a girl decides to gain weight or build muscle mass to improve her proportions, then it is necessary to decide what the training program will be and a competent nutrition plan for a quality gain. The latter is the key to success, because 80% of the work on building your dream body happens in the kitchen.
After reading the article you will know:
- what principles determine muscle growth;
- what should be included in the diet according to KBJU for weight gain;
- how to create a menu to gain weight for a thin girl without the risk of increasing body fat;
- training plan and sports supplements to achieve your goal;
- all about myths: is femininity lost when building muscles.
Principles of muscle growth
The understanding and idea of female beauty has changed a lot. Thin models have been replaced by girls with athletic figures and curves, which reflects physical fitness and good health. Diets based on one product replace proper and healthy nutrition for building muscle.
Genetics determines the quantity and quality of muscle fibers in a person. Muscles are built up due to the compaction of fibers in the recovery process after the stress received during strength training.
The human body is a complex system that works on the principle of compensation: if the muscles receive more load than usual, then in the recovery phase the body strives to adapt to the created conditions. In a specific case, the growth of muscle mass due to an increase in the number of myofibrils in the muscle (protein threads). The building material is the nutrients obtained from food.
Just like men, three main components will help a girl gain weight:
- strength training with additional weights;
- correct nutrition plan taking into account KBZHU;
- recovery (sleep, rest).
Compliance with the points will lead to achieving the goal.
The role of nutrition in muscle growth
The importance of nutrition for muscle growth is undeniable. Performing weight-bearing exercises stresses muscle fibers, creating microtrauma. After playing sports, muscles need time to recover. The injured areas are filled with new cells, increasing the density and volume of the muscle. During this period, it is important to supply the body with building materials - amino acids.
Skeletal muscle performs a contractile function and is represented by myofibrils. Actin and myosin filaments are types of protein and the basic units of fibers. Protein cells, hormones and enzymes in the human body are created and restored from available amino acid compounds.
Amino acids enter the body with food enriched with protein:
- meat, poultry, game;
- Fish and seafood;
- eggs;
- dairy products, etc.
When building voluminous and physically developed muscles, muscle protein synthesis occurs - breakdown and restoration. The process takes place on a daily basis and requires energy expenditure.
Cortisol is a hormone that destroys muscle structure, resulting in loss of shape. Occurs in the absence of freely available amino acids, so the body breaks down muscle fibers to obtain nutrients.
To prevent a negative process, it is necessary to eat a balanced diet that promotes protein synthesis and muscle building. With a calorie deficit, increasing body volume is impossible.
Body types
It should be noted that among girls it is easier or more difficult for some to lose weight. The same is true with weight gain. The point is that there are several body types with individual characteristics of physiological processes:
- Endomorphs have an obese, dense figure, a tendency to quickly accumulate fat, and slow weight loss.
- Mesomorphs are an athletic body type. Ease of weight loss control and high-quality weight gain (with a minimum of excess fat).
- Ectomorphs – thin body structure: thin bones, long limbs, narrow shoulders. Therefore, how to gain muscle mass for an ectomorph girl is a particularly difficult question. Representatives of this physique are hardy and have a good metabolism.
Each body type has its own characteristics. But this is not an indicator that genetics cannot be overcome. Mesomorphs can easily gain weight by uncontrollably eating hamburgers and sweets. And endomorphs will build strong muscles that will amaze anyone after reducing the percentage of subcutaneous fat.
The high metabolism of ectomorphs seems like a gift from fate, since a high metabolism allows you to eat any food and not gain weight. In thin people, amylase, which breaks down carbohydrates, is more active than in others. But trans fats from fast food and systematic eating of sweets have never made anyone healthier.
What affects breast size and shape?
Before getting into practical methods and techniques, let's understand the anatomy. Namely, how adipose tissue affects the shape and size of the breast.
The anatomical feature of this part of the body is such that most of the volume falls on the mammary gland and adipose tissue. The pectoral muscles are located under the mammary glands. In this regard, breast volume depends on the volume of fatty tissue and mammary gland tissue, and not on the volume of muscle tissue. Accordingly, the higher the percentage of body fat, the larger the breasts. If you lose weight, your breasts will lose weight; if you gain weight, your breasts will gain fat too.
But it is impossible to gain weight or lose weight in just one part of the body. We already know that it is impossible to burn and gain fat locally - this happens throughout the body at the same time. It is impossible to change this process! No amount of training, ointments, wraps or other magic remedies can force your body to retain fat in your breasts while losing weight.
Photo: istockphoto.com
It is for these reasons that the pectoral muscles in girls have practically no effect on their shape and size. Then why do you need training at all, you ask? Although exercises for this muscle group will not help you increase size, they are still necessary. It is the pectoral muscles that are responsible for the degree of sagging or lifting of the breasts. More developed pectoral muscles create an excellent frame, which will help lift the breasts, visually improve their shape, and slow down sagging and the appearance of sagging. Therefore, you can pump up your breasts at home.
What affects breast shape
:
- Anatomical features.
This is the most important factor influencing the shape and size of the breast. - Body fat percentage.
The higher the indicator, the larger the breasts. - Pregnancy.
Preparing the female body for pregnancy begins with lactation. The mammary glands enlarge, and along with them the breasts. - Age.
Skin loses elasticity and firmness with age. And the tissue that supports the breasts loses strength.
What to do to get rid of sagging arms? 5 effective exercises from a trainer
Nutrition principles for gaining mass for girls
Following a number of nutritional principles will help you build your dream body.
Fractional meals
Meals can be divided into 5-6 servings in order to have time to eat the entire volume of KBZHU. But if for some reason you can’t eat often, then you can do it in 3 meals. The main thing is to monitor the reactions of the gastrointestinal tract to avoid overload. It is recommended to focus on your own capabilities and daily routine. The main condition is compliance with the total caloric intake and BZH during the day.
Elimination of harmful products
If the daily balance of KBJU is high, this does not mean that you can add calories through fast food, desserts, baked goods, etc. Such dietary choices can lead to deterioration in body quality and health.
For a high-quality recruitment, it is recommended that the girl exclude:
- industrial confectionery products;
- sugar;
- soda, packaged juices;
- fast food;
- fatty foods;
- chocolate, sweets, cookies, etc.
Carbohydrate consumption mode
Complex carbohydrates are the main source of energy when gaining weight. It is recommended to consume the foods from the list in the first half of the day. However, if the workout takes place in the evening, then carbohydrate-rich ingredients are included in the dinner. On a day without training, it is better to make your last meal of protein and fiber.
Compliance with drinking regime
It is recommended to drink at least 2 liters of clean water per day and not limit fluid intake during training. Water improves metabolic processes and has a beneficial effect on the functioning of the body.
Diet for a girl to gain weight: sample menu for a week
A sample weekly menu for girls is presented, which can be adjusted according to individual preferences. You can adhere to a similar diet before and after gaining weight by adjusting the caloric content of food consumed.
| Monday | |
| Breakfast | Oatmeal with milk and berries, omelette |
| Snack 1 | Nuts |
| Dinner | Chicken fillet with brown rice, green salad with tomatoes |
| Snack 2 | Protein shake, apple |
| Dinner | Baked beef with grilled vegetables |
| Tuesday | |
| Breakfast | Fried egg, toast with peanut butter, cocoa and milk |
| Snack 1 | Citrus |
| Dinner | Stewed turkey with cauliflower in cream sauce, freshly squeezed juice |
| Snack 2 | Kefir, nuts |
| Dinner | Baked salmon with coleslaw |
| Wednesday | |
| Breakfast | Curd cheese pancakes with raisins, whole grain bread with cheese |
| Snack 1 | Dried fruits |
| Dinner | Chicken fillet with buckwheat, vegetable salad with sour cream |
| Snack 2 | Berries and nuts |
| Dinner | Stewed beef with vegetables |
| Thursday | |
| Breakfast | Buckwheat porridge with milk, toast with peanut butter |
| Snack 1 | Cottage cheese with berries |
| Dinner | Fish in batter, vinaigrette |
| Snack 2 | Pear |
| Dinner | Omelette with vegetables |
| Friday | |
| Breakfast | Omelette, avocado toast, cocoa with milk |
| Snack 1 | Banana |
| Dinner | Chicken fillet, sweet potato, mozzarella salad |
| Snack 2 | Berries, nuts, freshly squeezed juice |
| Dinner | Veal with green beans |
| Saturday | |
| Breakfast | Millet porridge with milk and pumpkin, hard cheese |
| Snack 1 | Dried fruits |
| Dinner | Couscous with rabbit, fresh vegetables |
| Snack 2 | Citrus |
| Dinner | Stewed beef, stewed cabbage |
| Sunday | |
| Breakfast | Cottage cheese with berries, toast with peanut butter, cocoa with milk |
| Snack 1 | Pear, nuts |
| Dinner | Durum wheat pasta with cheese and minced veal |
| Snack 2 | Citrus |
| Dinner | Chicken fillet with vegetable salad |
Post-workout nutrition for bulking
When performing physical exercises in the gym or at home, a lot of energy is spent, so to successfully build muscle mass it is important to replenish the body with micro and macroelements.
Immediately after training, you should drink a protein shake to quickly release amino acids into the blood. After 40-60 minutes, have a full meal containing complex carbohydrates, fats and protein. If we are talking about a late dinner after a workout, then it is recommended to choose vegetables (fiber) as a source of carbohydrates.
Sports supplements
To build a beautiful female body and gain muscle mass, sports nutrition is additionally used, but the condition is not considered mandatory and is not a panacea. Girls will be helped to increase their muscle volume by:
| Whey Protein | The most popular protein supplement for muscle growth. The main source of this protein is whey. |
| Amino acids | For rapid restoration of muscle fibers and providing the body with a sufficient amount of essential proteinogenic amino acids. |
| Creatine | Participates in energy metabolism in muscle and nerve cells. Widely used to increase strength, muscle mass and short-term anaerobic endurance. |
| Glutamine | An essential amino acid that is part of protein and is necessary for muscle growth and support of the immune system. |
Cardio for weight loss
Those who want to lose weight by working out at home often think that strength training 3 times a week will be enough to lose weight. But that's not true.
You will notice progress, but the path to it will be long.
If you take the issue seriously, then when losing weight there should be three main components:
- Diet
- Power loads
- Cardio training
Diet is 70% of success when drying the body. Strength training and cardio only speed up the process started by a calorie deficit.
Regular cardio exercise (3-6 times a week) will help speed up fat burning. Therefore, for effective weight loss they are simply necessary.
Walking, running, swimming, cycling - these are the simplest types of cardio that can be used almost all year round.
Additional moderate-intensity cardio, lasting 40-60 minutes, will help you lose weight much faster.
Mass building supplements for women
VPLAB Nutrition | 100% Platinum Whey ?
- Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
- Category: Whey Protein More about the category
Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk
The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.
Trec Nutrition | Amino Max 6800 ?
- Designed to quickly replenish amino acid deficiency that occurs after intense training and as a result of insufficient protein intake.
- Category: Amino acids
8 capsules immediately after training. On non-training days: 2 times a day, 4 capsules 30 minutes before meals.
AMINOMAX 6800 contains a complex of amino acids and micropeptides resulting from the hydrolysis of whey protein concentrate, with the addition of a large amount of pure L-glutamine and taurine, due to which the complex is characterized by an exemplary aminogram. AMINOMAX 6800 is also enriched with vitamin C and vitamin B6, which improve the absorption of amino acids in the body.
Trec Nutrition | Creatine 100% ?
- Creatine 100% is a high quality product designed for strength, speed and endurance athletes to supplement their diet with creatine.
- Category: Creatine More about the category
This substance with an anabolic effect accelerates the growth of muscle mass and strength. The indirect result of its use is an improvement in nitrogen balance and acceleration of body regeneration (anti-catabolic effect). By absorbing creatine, its concentration in the muscles increases by approximately 50%. This initiates a series of reactions that stimulate muscle cells to absorb more water (1 g of creatine binds about 50 g of water). An increase in cell volume leads to changes in intracellular tension, which the body perceives as an anabolic signal, thereby stimulating muscles to grow. The drug was fortified with vitamin C (an antioxidant) and sodium, ingredients that are rapidly increasing in demand as a result of exercise. In order to achieve a sustainable effect, it is better to combine creatine in one cycle with a protein, carbohydrate-protein substance, L-glutamine peptide, L-glutamine, HMB or amino acids. Ingredients: Creatine monohydrate, sodium citrate, vitamin C (ascorbic acid).
SciTec Nutrition | Mega Glutamine?
- Mega Glutamine from Scitec is a mega serving of glutamine supplement. With Mega Glutamin you get 2800 mg of glutamine per dose (2 caps).
- Category: Glutamine More about the category
Glutamine will help you get big and strong, and it will also help strengthen your immune system. Free amino acids in muscle mass consist of 60% glutamine. During and after intense physical activity, the body requires a lot of glutamine, much more than is present in the body. • Release of growth hormone • Increases muscle volume • Increases glycogen synthesis • Helps delay the onset of fatigue • Helps improve the functioning of the immune system • Improves liver and intestinal functions. Ingredients: L-Glutamine, magnesium stearate, gelatin.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Myths about gaining muscle mass in girls
When it comes to the gym and muscles of the fair sex, stereotypes paint quite specific pictures in the minds of most ordinary people. Let's dispel the myths.
Myth No. 1: Strength training makes girls pumped up.
Having seen enough photographs of leading CrossFit athletes, the opinion spread among women that strength training restructures the figure according to the male type, and the muscles become pumped up. We break stereotypes: in order for muscles to increase in volume, growth hormone is needed, and the female body is not inclined to produce the required amount of natural steroid.
In addition, you should not try on the body shape of professional athletes because:
- professional athletes live and earn their living through sports, so their training system is very different from amateur training;
- Competition form is peak form that looks different between seasons.
In the hall you can see girls lifting iron. They look really big, but this is often due to excess weight, which is layered on muscle mass. To avoid looking too bulky, it is recommended to maintain 15-18% body fat.
Myth #2: Girls can't build muscle as effectively as guys.
It is true that the female body has 15-20 times less testosterone than the male body. And testosterone, as mentioned above, promotes muscle growth. But not only the male hormone is responsible for mass gain. The female hormone estrogen promotes:
- increasing metabolism;
- reducing catabolism (muscle breakdown).
Low testosterone levels will not help improve a girl’s body shape, but the physiological characteristics of the female body compensate for the deficiency. Women can be just as successful at building muscle mass as men, as evidenced by the numerous women's nominations in the field of fitness and bodybuilding.
Myth No. 3: Girls need to keep themselves in good shape, not build muscles.
Women's magazines, television programs and the Internet are replete with recommendations that a girl just needs to keep herself in good shape. Someone will perceive this information in their own way, going on a starvation diet and doing exclusively cardio training.
The point is that physical activity and proper nutrition change your figure. And 50 kg on mono-diet and 50 kg with weight training can look different. Muscle is heavier than fat.
It's time to make your choice.
Workouts to gain muscle mass for girls
If you have never exercised before, it may not be easy for you. But that's why we chose these exercises: squats, deadlifts and push-ups. These exercises involve a huge number of muscles, provide a significant load and, due to the natural direction of movement, are ideal for regular training. Additionally, these exercises are reminiscent of activities that you probably do every day without even thinking about it. To lift your baby, you need to squat. While making your bed, you do deadlifts. If you push someone away, you do push-ups.
You can find alternatives to chin-up rows and crunches, but we'll come back to those exercises later.
The problem is that technique is extremely important in these exercises; it will take you a long time to master the correct execution. Luckily, since you're a beginner, by building up your technique with light weights, you have a good chance of still gaining a significant amount of muscle.
Training programs for girls to gain muscle mass
The training program for girls is not much different from the men's training plan. Girls are afraid of weights and work out with light dumbbells in the gym, but still no results. The root of evil is lack of information.
Important: the same training process will not lead to a male-type figure! It is worth getting rid of stereotypes in order to achieve your goals and find the figure of your dreams.
For beginners, the following program is recommended for 2 workouts per day.
Special Recommendations
If you decide to start training on your own, tips on how to create a home workout program for girls will come in handy. Chaotic exercises carried out without a specific plan will not be able to solve either the issue of a fit figure or the problem of losing weight. You will have to think through all the little things, starting with the set of exercises and frequency of training, ending with the number of approaches and rest time. When drawing up a training program at home for girls, it is necessary to take into account sports training, training goals and the presence of excess weight.
So, women trying to lose weight will have to focus on cardio exercises. And for girls who have good physical fitness, to increase the load, use weights and more strength training, and the number of approaches when performing each exercise.
Mass training program
DAY 1
DAY 2
DAY 1
DAY 1
DAY 2
Leg bending in a lying machine
- 4 sets of 6-8 reps
- Body part: Hamstrings Equipment: Exercise
Squats
- 4 sets of 6-8 reps
- Body part: Quadriceps Equipment: Barbell
Seated calf raises
- 4 sets of 6-8 reps
- Body part: Calves Equipment: Exercise
Extension of arms from behind the head on the lower block
- 4 sets of 6-8 reps
- Body Part: Triceps Equipment: Block
Barbell curl
- 4 sets of 6-8 reps
- Body part: Biceps Equipment: Barbell
Incline crunches
- 4 sets of 6-8 reps
- Body Part: Press Equipment: No
Hyperextension
- 4 sets of 6-8 reps
- Body Part: Lower Back Equipment: Other
Vertical barbell pull
- 4 sets of 6-8 reps
- Body part: Shoulders Equipment: Barbell
Bench press
- 4 sets of 6-8 reps
- Body part: Chest Equipment: Barbell
Standing dumbbell lateral raises
- 4 sets of 6-8 reps
- Body part: Shoulders Equipment: Dumbbells
Pulldown to the chest on the upper block
- 4 sets of 6-8 reps
- Body part: Lat Equipment: Block
Hyperextension
- 4 sets of 6-8 reps
- Body Part: Lower Back Equipment: Other
Hanging leg raises
- 4 sets of 6-8 reps
- Body Part: Press Equipment: No
More experienced girls who are familiar with hardware can continue training according to the following split program.
Training program for girls
Let's move on to the fun part, practice!
Let's find you a workout that will meet all the conditions that we listed above.
In the last article about girls, I gave you an initial training session for fullbadi (the whole body in one workout), plus we took into account the monthly cycle.
This workout is perfect for a girl starting her journey in bodybuilding.
By the way, you can choose an individual training session for yourself to begin with using my “System for choosing an individual training program.”
Today, let us complicate the task. I will give you a double split taking into account the menstrual cycle and microperiodization.
So, our MAIN workouts (on days 0-14 of the cycle, follicular phase) will be divided into two:
- Lower body workout BASIC + TONING upper body workout.
- UPPER body workout CORE + TONING lower body workout.
At the end of the MAIN workouts, we will do 1-2 TONING exercises on the opposite part of the body (for example, if you have a lower body workout, then at the end we do 1-2 exercises on the upper body).
Toning exercises help boost the body's energy, as well as enhance PROTEIN SYNTHESIS in the trained muscles.
- BASIC exercises are performed TO FAILURE IN EVERY SET!
- TONING exercises are performed with 50% of the weight (of the working weight), for 10-20 repetitions NOT TO FAILURE!!!
Next, when you have ovulated (days 15-28 of the cycle, progestogen phase), we will reduce the load on the lower body (on the days of your period, be guided by how you feel, the load on the lower body can be completely eliminated at this time), but we will increase the load on the upper body .
Abdominal exercises can be done at home 2-3 times a week.
I have a cool article on how to quickly pump up your abs at home.
Our training will take turns
- Upper body workout.
- Lower body workout.
- Upper body workout.
- Lower body workout.
- Upper body workout.
- Lower body workout.
- And so on.
Let's start with three workouts a week. Those. in the first week you will have 2 upper body workouts, 1 lower body workout, and the next week vice versa.
Next, let's be specific.
0-14 DAYS OF THE CYCLE (follicular phase)
UPPER BODY TRAINING:
- Vertical pull-down: 4-5 sets x 10-15 reps.
- Horizontal block row: 4-5 sets x 10-15 reps.
- Incline dumbbell press: 4-5 sets x 10-15 reps.
- Pull-down (barbell row to the chin): 4-5 sets x 10-15 reps.
- Close grip Smith press: 3-4 sets x 10-15 reps.
- Barbell curls: 3-4 sets x 10-15 reps.
- TONIZING! Deep barbell squats: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
- TONIZING! Bulgarian Squats in Smith: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
LOWER BODY Workout:
- Deep squats with a barbell: 4-5 sets x 10-15 reps.
- Bench leg press (with high legs): 4-5 sets x 10-15 reps.
- Stiff-legged deadlifts: 4-5 sets x 10-15 reps.
- Bulgarian squats in Smith: 4-5 sets x 10-15 reps.
- Leg curls in the simulator: 4-5 sets x 10-15 repetitions.
- Standing calf raises: 4 sets x 12-20 reps.
- TONIZING! Vertical pull-down: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
- TONIZING! Incline Dumbbell Press: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
DAYS 15-28 OF THE CYCLE (progestogen phase)
UPPER BODY TRAINING:
- Vertical pull-down: 4-5 sets x 10-15 reps.
- Horizontal block row: 4-5 sets x 10-15 reps.
- Incline dumbbell press: 4-5 sets x 10-15 reps.
- Pull-down (barbell row to the chin): 4-5 sets x 10-15 reps.
- Close grip Smith press: 3-4 sets x 10-15 reps.
- Barbell curls: 3-4 sets x 10-15 reps.
- TONIZING! Deep barbell squats: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
- TONIZING! Bulgarian Squats in Smith: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
LOWER BODY Workout:
- Deep squats with a barbell (can be excluded during menstruation): 4-5 sets x 10-15 repetitions.
- Bulgarian squats in Smith (can be excluded during menstruation): 4-5 sets x 10-15 repetitions.
- Vertical pull-down: 4-5 sets x 10-15 reps.
- Incline dumbbell press: 4-5 sets x 10-15 reps.
- Standing calf raises: 4 sets x 12-20 reps.
- Cardio (exercise bike, treadmill): 30-90 minutes.
This complex works PERFECTLY on girls who have already had experience training in the gym for at least 2-4 months.
I’m talking specifically about COMPETENTLY designed workouts at the initial stage, naturally, with the development of muscle sense, full body (workouts for the whole body), etc.
If you don’t understand how to calculate your working weight, then read my article on how to increase working weights in exercises.
Also, you can easily increase the load using various super techniques (dropsets, supersets, cheating, negative repetitions, etc.). I gave a link to an article with super techniques above.
