Women's training + Training program for girls, the right program. Bakshi said!

Women in gyms, sometimes even more than men. However, there is practically no information about competent women's training.

Let's start with female motivation. Women's motivation is much stronger than men's.

“Motivation is the feeling with which a person can achieve the desired result for him”

Women very often limit themselves in various charms of life, in particular, in nutrition. And this is all in order to be more beautiful.

Why is this happening? In order to be successful in natural selection, one of the main factors is external beauty. From this we conclude that women's motivation in terms of improving their appearance is much stronger than men's.

The main feature of the female body is the accumulation of fat and nutrients - in reserve, in this it differs from men.
A number of major factors that affect the accumulation of nutrients.

1. The amount of hormones

Norepinephrine and testosterone - these two hormones do not just form the appropriate physique, these hormones affect the central nervous system. They give a certain aggressiveness. It is thanks to these two hormones that a man in training can reach physical failure (this is when the muscles can no longer contract in the correct form with the same weight). Rejection in bodybuilding matters a lot. When muscle failure occurs during an exercise, it means that enough energy has been spent, damage to muscle structures has occurred, and therefore they will then grow.

Women can’t train like that, and they don’t have such a powerful concentration of hormones in order to train so aggressively. A woman almost always stops a couple of reps before failure. She's getting hard.

Girls almost always underperform in terms of failure training, which is essential for muscle growth. It is these last 2-3 repetitions that decide everything.

2. Number of muscle fibers

In men, muscle fibers, the structures that produce muscle contractions, are much larger than in women. Therefore, for women, strength training in the region of 6 - 8 repetitions is extremely ineffective.

3. The distribution of muscles in the female body

In a woman, this distribution has a certain imbalance. Because all the strongest muscles are located in the lower part of the body - in the legs and buttocks, and in many respects are close to the male indicators of the legs.

The top of the female body is very far behind the male indicators. Therefore, a woman can progress very easily in the lower body, because there are more muscles. And it will be very difficult to add muscle in the upper body. Girls need to work harder to develop their upper body than men.

4. Metabolic rate

In the female body, the metabolic rate is significantly lower than in the male. This means that every kilogram of the female body consumes much less energy than every kilogram of the male body. That is, a man can eat more food, and get fat less than a woman. This is done with muscles. Because there are more muscles and they can spend significantly more calories than women. Even during sleep, muscles consume a large amount of energy.

Many women know that eating sweets, especially at night, is undesirable. Why? Because sweets are fast carbohydrates. The female body converts carbohydrates into fat stores much more easily than the male body. And only if the amount of fat in the body is excessive. On the other hand, this fat, which accumulates in women, is much easier to use as energy than in men. There are many reasons for this, one of them is the birth of a child. Nature has made sure that the female body works like a perfect energy station. The female body constantly accumulates energy, fats, carbohydrates - so that later these materials can be very easily given as energy.

The female body accumulates glycogen (accumulates carbohydrates) much better when they are needed, if we compare it with the male body. It's all the same theory of accumulation. When there are no excess carbohydrates from food, then the sweet food that you ate is much easier to turn into muscle glycogen than in men. Your goal is to make sure that the carbohydrate you eat is converted into muscle glycogen, and does not go down the fat pathway. Women in this case have a good advantage, because your muscles are much better at absorbing glycogen than the male body. And this can be used in the appropriate correct women's training. There is a proper women's training, which leads to such an accumulation.

5. Menstrual cycle

The menstrual cycle imposes a certain cyclicity on physical activity, because in the first two weeks after her menstruation has ended, a woman feels physical recovery and high performance. She can train hard enough. But, on average, ovulation occurs after 2 weeks. There is a very strong decline and the body switches to maximum energy saving mode. Regardless of whether the egg was fertilized or not. In any case, the first two weeks the body shows high performance, the second two weeks the body shows a physical decline. This imposes a number of features, both on nutrition and on women's training.

Training - should be lightened (second two weeks). As a rule, it is better not to train the lower body and abs at all. The load needs to be reduced.

Nutrition - the amount of carbohydrates (calories) also needs to be reduced, because this is 3-4 weeks, and they are the most dangerous for your appearance, the body will change.

Conclusion: The female body is “strong” for the first two weeks after the menstrual cycle, it is “weak” for the second two weeks and tries to get fat. Therefore, it is very important to use sports micro-periodization during women's training. Micro-periodization is when the load is not given linearly, but using a certain function with peaks and valleys. Those. the peak should be given for the first two weeks - strength training for girls. The second two weeks you need to give a recession - you need to rest. Many sports physiologists believe that sports periodization is the main tool for maximum sports performance. Nature itself took care of what the female body would use
periodization principles.

6. Fat burning

Fat burning in the female body comes from a low-intensity load of a long nature. A load that lasts at least 30 minutes, and preferably 50 - 60 minutes or more, and at the same time raises your pulse (heart rate) to somewhere up to 110 - 120 beats per minute. This is a fairly average figure, not to say even low. But it is in this mode that maximum fat burning occurs, it is fat that burns, and not muscle glycogen or some other structures. In this regard, the female body is not very different from the male. In the male body, the same the very principles are low-intensity exercise of a long nature. Fat burning is one of the main goals of any female fitness training.

Most often, the main phobia of women when they come to the gym is that they worry about the excessive size of the muscle mass on their body. Those. fear that the muscles will become like men. And it's in vain. Because it is impossible to achieve large muscles like in men without taking pharmacological drugs.
Often people confuse the concepts of shape - and muscle size. These are completely different things.

Form is the relative position of the outlines of the muscles. Form is a genetic factor and it is impossible to change the shape of the muscles, as it was given to you from childhood by nature, it will remain so forever.

A few words about the specifics, a specific training program for girls. But before we get to it, let's look at the split. A man's training program usually contains such a thing as a "split".

What is a split? Split is the splitting of muscle groups for different training days. For example, today we train: chest + arms, tomorrow we train: back + shoulders, the day after tomorrow we train legs, etc. This kind of training is very interesting if you are using failure, and if your training is "strength colored" because such training leads to massive damage to muscle fibers. Accordingly, with such a scheme, they need more time to restore their resource and it was possible to train further again. Therefore, with such training, men train less often - 1 time in 4 days, or 1 time per week. This is a very effective scheme for "failure" training, which is why it is not suitable for women. A split is not suitable for a woman, a woman should train the whole body in one workout. Because physiologically, she is not capable of training to failure and cannot damage her muscle fibers as seriously as a man in training. Accordingly, female fibers very quickly return to their performance after training, and very quickly they can be trained again. If you train them rarely (once a week like men), then it will just be endless marking time, you will not achieve the desired result. In physiology, this is called the loss of acquired performance. First there is injury to the function, then compensation of this function to the initial level, then there is a progress, which is called supercompensation. If you don’t train again in the supercompensation phase, then the supercompensation loss phase will begin (the muscle will again return to those indicators that were before training) and there will be no point in such training.

A woman trains the whole body in one workout. A few of the largest muscle groups are selected, some one or two basic