We have already given you enough information ᴏ why muscles are cool and how difficult it is to achieve girls that are naturally thin. Now you may be thinking, “Good. Sounds great. I want more relief, more muscle. I want to become stronger. But where to start? "
In this article, we will try to explain to you where to start strength training, at home or in the gym, and provide you with a program for the first couple of weeks. If you, along with training, adhere to the correct diet, then you may well gain a kilogram or two of muscle.
Muscle-building exercises for girls
If you have never been involved in this before, then perhaps it will not be easy for you. But that's why we chose these exercises: squats, deadlift and push-ups. These exercises involve a huge amount of muscle, give a significant load and, thanks to the natural direction of movement, are great for regular training. In addition, these exercises are reminiscent of the actions that you may perform every day without even thinking. To raise a child, you need to sit down. Covering the bed, you make deadlift. If you push someone away, you do push-ups.
You may find an alternative to chin pull and twisting, but we will return to these exercises later.
The problem is that in these exercises the technique is extremely important, you will need a lot of time to master the correct execution. Fortunately, since you are a beginner, by working out a technique with small weights, you have every chance of gaining a significant amount of muscle anyway.
Muscle-building exercises for girls
We recommend that you start with dumbbell squats, dumbbell deadlifts and push ups. During squats with dumbbells, biceps, shoulders, quadriceps, oblique muscles of the abdomen, abs, calf muscles, muscles of the back and buttocks work. Deadlift is great for the muscles of the thigh, forearms, and back muscles, and this is one of the best exercises for creating beautiful buttocks. Push-ups are good for triceps, shoulders, chest and abs. Only three exercises allow you to work effectively on all the muscles of the body.
You can perform these exercises even after you become an experienced athlete (the strongest women in the world choose regular squats with dumbbells of 50 kg as an exercise that loads muscles well). But, as soon as you learn the correct technique for performing these exercises, we advise you to still pick up some more new exercises and periodically change your training program.
If you want to become much stronger than you are now, you will need to gradually switch to more difficult exercises so that the growth of strength does not slow down and of course each time you need to take more and more weight. In the end, if you perform squats, deadlifts and bench press with a weight of 50 kilograms, then you can perform twisting, and pulling dumbbells to the chin, and exercises on the press, etc.
For the first time, these three exercises will be enough for you:
Exercise allows you to work out the quadriceps (front of the hips), buttocks, shoulders, forearms, lower back, abs, etc. (In total, about 200 muscles are involved in this exercise). Do not be discouraged if you do not immediately manage to squat like Simon and Marco in the video. They trained for a very long time.
Dumbbell Sumo Deadlift
Exercise perfectly loads the muscles of the back of the thigh, buttocks (not like during squats), muscles of the back, forearm, and about a hundred more muscles. In addition, this exercise helps correct posture.
Push-ups are good for chest shoulders, core muscles and posture. In combination with squats and deadlifts push-ups make up an excellent workout for the whole body.
Putting exercises into a full-fledged workout
Now we will show you how to turn these three exercises into a full-fledged workout on the whole body. Rita from Finland, who started as a participant in the Bombshell service, has now become his trainer and will show you what this training looks like:
For each exercise, choose a weight with which you can not do more than 15 repetitions. This ensures that you work for strength, not endurance. 8-12 reps is ideal, but any number from 4 to 15 is suitable. Your strength will grow, and with it will increase the weight of the dumbbells.
Do not exercise until you drop. Stop when you are about to fall. Only by starting strength training, you naturally want to train as efficiently as possible. Training until you drop is not what you need. It’s bad if in the last repetitions you strain too much, change your position and help yourself in every way with your whole body. This not only violates the execution technique, but also increases the risk of injury. And this is not necessary. Nothing will happen if you make one repetition less. When you can perfectly perform exercises in terms of technology, then try to train until you drop. For now, give up this idea.
More approaches, more fun training, but start modestly. In the first week of training, stop at two approaches. Build equipment, look for suitable weight, take your time. In the second week, add an approach to each exercise. Then another approach. If you feel the strength in yourself, then from the fourth week do 5 sets. And then you can return to the two approaches again and gradually increase their number to five (but at the same time, the weight should be more than what you started with). After the second such circle, you will be ready for more difficult workouts.
Workout program for gaining muscle mass for girls 3 times a week
Three workouts per week. One day you load the muscles, another rest while the muscles grow. Your week will look like this:
- Day 1: Training
- Day 2: rest, growth
- Day 3: Training
- Day 4: rest, growth
- Day 5: training
- Day 6: rest, growth
- Day 7: Rest
Take enough rest between sets. This is not a cardio workout, so do not rush. Take a moment between sets - if necessary, more.
Using these exercises as a base, add exercises in line with your goals. Want big buttocks? Add a couple of one leg press approaches. Want to increase biceps? At the end of your workout, do some bicep flexion approaches.
Do not forget to eat right. In order to gain muscle mass, you need to not only exercise regularly, but also eat right. Consume enough calories and protein, which is the main component for building muscle. In other articles, we will tell you how to eat in order to gain “healthy” weight.
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