small amount of healthy fats. The body will need more nutrients, so our task is to supply it with these. But the main thing is not to overdo it. Male portions can easily go sideways, indicating a calorie surplus. From my practice: I tried to eat a lot, I tried to eat enough. I managed to gain the highest quality muscle mass, while not even embarrassing to show myself, but I had a chance to make mistakes, turning out to be a hamster “on the mass”. In everything there should be harmony and measure.

training

There will be even less difference from male mass gain. The basic principles are the same. Unless, taking into account physiology and anatomy, there will be less working weights. Although if you want to keep your waist, do not swing the press with weights, do not tilt and turn for the press. It is now being actively discussed that basic exercises, such as squats with a barbell, deadlifts and the like, increase the waist. And there is some truth in this. But without a base, there will be no good result. From my experience I can say that although there was an increase in the waist, it was not so significant.
Below are the basic principles of mass training. This is by no means dogma or truth. Our magazine publishes a huge number of articles on various training methods, approaches to training, as well as the latest research. There are no universal rules for everyone. Take the classics as a basis, try, analyze the results. And don't be afraid to experiment. For me personally, a workout that consists mainly of basic exercises with good weight and reps from 6 to 10 works for me. But I know girls who can build muscle when working in double sets and even trisets in high repetition mode. Although at the same time, of course, with a weight that makes you give it your all.

Basic principles of mass recruitment training:
1. At least 48 hours of rest for a muscle group.
2. Short workouts (no more than an hour).
3. Heavy weights (your muscles should feel a good load).
4. Free weights and basic (nothing improves body composition like free weights and basic exercises).
5. Constant progression (complication of training) and change of the training plan every 1–1.5 months
6. Work in the range of 6-10 reps, 3-5 sets.

Don't be afraid of cardio. When gaining mass, it is often advised to completely eliminate cardio. But in order to keep yourself in shape without gaining excess fat, and also to remain functional by training the cardiovascular system, cardio can and should be done. Of course, you should not do this after strength training. Your task is to plow a maximum of an hour in the hall and run away to eat and recover. Cardio will only exacerbate the process of catabolism. But if you do interval cardio on certain days for a short time (15-20 minutes) a couple of times a week, then with good nutrition this will not affect muscle growth in any way. Also if you are already If you have a certain amount of muscle mass and are interested in maintaining it and gradually increasing it, while you want to look like you are not gaining by reducing the amount of fat, then you can practice several days a week short (30-40 minutes) low-intensity cardio on empty stomach. At the same time, do not forget to take amino acids before training, preferably in liquid form. This will allow you to burn some fat in the morning, because glycogen stores will be depleted and the body will begin to use fat as an energy source. And good nutrition throughout the day will work for your tasks. But if this really interferes with your set, then exclude any cardio training for a while.

Recovery

The main thing for muscle growth is the stimulation of the anabolism process. For a good recovery, you need good sleep, more rest and less nerves. With insufficient sleep, problems and poor rest, there can be no talk of a good recovery and, accordingly, growth. Therefore, take care of your nerves, sleep more (even during the day, if possible) and do not try to move too much and overstrain outside the gym.

Additives

Sports and vitamin supplements can actually promote muscle building. Fans can do without it. But if there is a desire and opportunity, an increase in strength, as well as the process of recovery and protein synthesis, can be accelerated with the help of sports nutrition.
Of the safest and most researched supplements, creatine can help you increase your strength. Protein will aid recovery as well as energize the body before a workout. Here we also include amino acids, in which the presence of BCAAs (essential amino acids: leucine, valine and isoleucine) is mandatory. Regarding gainers - here I urge girls to be very careful. Often in the composition there are not very high-quality sources of fast carbohydrates. And also with gainers it is easy to sort out carbohydrates and increase the fat layer to a greater extent. Also, the amino acid glutamine, which promotes recovery, will not interfere.
And mandatory for every training person are multivitamins, chondroprotectors (glucosamine + chondroitin), omega-3 fatty acids.