Special Weight training program for women
Women also sometimes seek to gain mass, even if they are less numerous than those who want to lose weight. Their motivation is often to gain muscle, strength, and power in a sport to be more athletic. But sometimes they just want to flesh out their too-thin physique and gain volume.
We show you in this program how to gradually put in place a woman’s muscle mass gain, whether or not you are a beginner, so as not to gain unnecessary fat, with training and nutrition advice, including supplements “Weight training program for women”.
Principles of training for female mass gain
This program is to help every woman who wishes to gain weight and mass as quickly as possible, with the aim of strength and muscle volume. Gaining weight, but especially gaining pure mass when you are a woman is not always easy, especially if you want to avoid storing fat in the wrong places. So how to gain mass when you are a woman?
What to remember from the women’s mass gain program:
- Training ratio: strength training 100% / cardio 0%
- Type of exercises: basic 75% / isolation 25%
- Loads: heavy 75% / moderate 25%
- Reach and force the max: systematically
- Average Rest Time: 2 min
Bodybuilding: basic exercises VS Isolation
This program includes a mix of basic, and isolation exercises even if priority, as for a men’s mass gain program is given to basic exercises essentially to gain muscle volume, which does not prevent women from gaining muscle mass or strength.
Basic exercises will increase muscle volume by mobilizing more fibers (examples: squat, bench press, neck press, deadlift, etc.). Isolation exercises are used to the shape and detached muscles (examples: concentration curl, kick back, pulley extensions, leg extension, etc.).
Breakdown of sessions
It is better not to do cardio. Especially for this reason that this women’s mass gain program is based on 100% bodybuilding training! The sessions will be 3 per week for beginners and then will increase to 4 per week beyond a year of practice “Weight training program for women”.
How to manage your training well?
- Day 1—–Pectorals / Shoulders / Triceps
- Day 2—–Rest
- Day 3—-Quadriceps / Hamstrings / Abs
- Day 4—-Rest
- Day 5—–Lats / Biceps / Sheathing
- Day 6 and 7—–Rest
Day of the week——–Confirmed level: Muscles worked
- Day 1——Lats / Triceps
- Day 2——Shoulders / Calves
- Day 3——Rest
- Day 4——Quadriceps / Hamstrings / Abs
- Day 5——Pectorals / Biceps / Abs
- Day 6 and 7—–Rest
What intensity of training?
Regular high-intensity training forces the muscles to adapt and trigger muscle growth and weight gain. Women are not condemned to training at low intensity.
Loads in bodybuilding
Particularly in women, gaining muscle mass takes time and requires specific training. That is why the recommended loads will be moderate to heavy because the muscles are solicited.
Number of reps and sets
An average of 3 to 4 sets of 10 to 12 repetitions per exercise is recommended because heavy loads are not chained to a large number of repetitions. The ideal is to seek to increase the maximum load lifted (1-RM) and force repetitions with a partner, or even to perform partial and negative reps in addition.
Start the series with a medium load, then quickly use a maximum load until exhaustion. Always finish with the last series a little lighter until failure to saturate and congest the muscle (pyramidal system).
You will perform repetitions to the max or until failure on certain exercises for the abdominals.
We cannot increase the volume of training any further so as not to create a terrain of overtraining by doing more series. This is why the intensification work will be done using the pyramid techniques for the confirmed level.
Break
As the muscles are pushed to the maximum during the last series, it is necessary to take quite significant breaks of 90 seconds to 2 min. Since the abs are muscles that recover faster, they only need 30 seconds between sets.
This type of weight training for women requires slightly longer rest times and a slightly shorter training duration than other programs “Weight training program for women”.
What frequency of training?
A high frequency is necessary to achieve the goal of muscle development. Consequently, the training rhythm is planned for 3 to 5 days per week maximum depending on your level.
It has a rest day mid-week, the third day as well as recovery days in a row at the weekend. The sessions cut out the work of the muscles alternately, allowing each muscle group complete rest between two sessions mobilizing the same muscles.
What is the training duration?
Training by its intensity should not exceed 1-hour maximum. Especially since each session ends with isolation exercises, more specifically targeting an area of the muscle group in superset or decreasing sets for maximum congestion and muscle burn.
How to manage your training well?
Day of the week——Beginner level: Muscles worked
- Day 1—-Pectorals / Shoulders / Triceps
- Day 2—-Rest
- Day 3—-Quadriceps / Hamstrings / Abs
- Day 4—-Rest
- Day 5—-Lats / Biceps / Sheathing
- Day 6 and 7—-Rest
Beginner level: 3 sessions per week
Day 1: Chest / Back
- Muscles Exercises——Number of sets
- Warm-up——Rower 5 minutes
- Pectorals——–Inclined barbell press—–4 x 12 reps
- Dumbbell incline fly——4 x 12 reps
- Pec deck——–4 x 12 reps
- Shoulders Lateral Raise——-3 x 12 reps
- Dumbbell military press——–3 x 12 reps
- Bird——-3 x 12 reps
- Triceps—-Push down high pulley—-3 x 12 reps
- Extension 1 arm neck——3 x 2 – 12 reps
Day 2: Rest
Day 3: Quadriceps / Hamstrings / Abs
- Muscles Exercises——Number of sets
- Warm-up—–Bike—-10 minutes
- Quadriceps—–Horizontal press—-4 x 12 reps
- Bodyweight squat——4 x 12 reps
- Bar lunge ————3 x 2 – 12 reps
- Hamstrings—-Leg curl lying down—–3 x 12 reps
- Dead lift straight legs—–3 x 12 reps
- Abs & Obliques Incline Bench Crunch——3 x 15 reps
- Leg lift ——3 x 15 reps
Day 4: Rest
Day 6 and 7: Rest
Confirmed level: 4 sessions per week
Day 1: Dorsals / Triceps
Muscles Exercises——-Number of sets
- Warm-up——Rower ——5 minutes
- Back Traction—-V bar——6 (Pyramid)
- Lumberjack row—-1 arm x2 – 8 to 12 reps
- Neck pull-ups——4 x 8 to 12 reps
- Pull down high pulley——-4 x 8 to 12 reps
- Triceps—–Push down high pulley—6 (Pyramid)
- Extension—-low pulley rope—–4 x 8 to 12 reps
- Kick back—1 dumbbell arm—-3 x 15 reps
Day 2: Shoulders / Calves
Muscles Exercises———-Number of sets
- Warm-up—–Rower —–5 minutes
- Shoulder press military machine—–6 (Pyramid)
- Lateral raises cable 1 arm——4 x 2 – 8 to 12 reps
- Reverse pec deck———4 x 8 to 12 reps
- Low pulley chin row——4 x 8 to 12 reps
- Calf raises—-Standing extension——–6 x 12 to 15 reps
- Seated extension—–4 x 12 to 15 reps
- Abs & obliques Pelvis raise incline bench 4 x max
- Floor twist crunch——4 x 20 reps
- Front plank sheathing—-4 x 90 seconds
Day 3: Rest
Day 4: Quads / Hamstrings / Abs
- Muscles Exercises——Number of sets
- Warm-up—-Bike—-10 minutes
- Quadriceps—-Squat bar—-6 (Pyramid)
- Leg extension——–4 x 8 to 12 reps
- Bar lunge ——4 x 20 reps
- Sissy squat——–4 x 12 to 15 reps
- Hamstrings—–Leg curl lying down——6 (Pyramid)
- Stiff leg deadlift——-4 x 8 to 12 reps
- Abs & obliques——V crunch on bench——-4 x 20 reps
Day 5: Pectorals / Biceps / Abs
- Muscles Exercises—–Number of sets
- Warm-up—-Rower—-5 minutes
- Pectorals—-Inclined bar press—–6 (Pyramid)
- Dumbbell incline fly—-4 x 8 to 12 reps
- Low pulley cables——4 x 8 to 12 reps
- Pullover ———-4 x 8 to 12 reps
- Biceps——Curl Z bar——6 (Pyramid)
- External rotation seated curl ——–4 x 8 to 12 reps
- Curl 1 arm knee support———-3 x 2 – 15 reps
- Abs & obliques——High pulley crunch—–4 x 20 reps
- Lying side crunch———-3 x 2 – 15 reps
- Sheathing Side plank——3 x 2 – 45 seconds
Day 6 and 7: Rest
What to do after this program?
The first thing you will notice when working the major muscle groups, such as the back, legs, shoulders, thighs and buttocks, is increased strength and a more athletic build. You will observe changes in body composition in favor of lean body mass.
While they can hope for “clean” weight and muscle gain by training and eating the right way, women don’t have enough natural testosterone to get huge without doping. That’s good: most of them are simply looking to be stronger, more efficient and more muscular.
Following this program, you will be able to shape your physique and eliminate the water contained in the tissues with an extreme slimming program consisting of maintaining the muscle mass gained while reducing body fat.
You can also complete your training with a cross training program and develop strength, flexibility, agility, before integrating a crossfit box.
What diet for female mass gain?
Women who train intensely to gain strength and muscle, however, have the same problem as other women: higher body fat percentage and greater storage than men due to hormones.
This is why women wanting to gain mass have more interest in aiming for muscle gain. For more details on the woman weight gain diet, discover the woman weight gain diet plan.
Principles of food for female mass gain
The goal of the weight gain diet is to put the body in a surplus situation with a slight caloric surplus just enough to be able to build muscle mass but not too high to limit fat gain. To grow, your body needs fuel.
Start with an excess of 200 calories per day above your calorie requirement and gradually adjust up or down each week to aim for 500g to 1kg maximum per month.
Be careful, however, to make the right choice of food, not excessive pizzas or pasta, but calories from rigorously selected foods “Weight training program for women”.
Number of daily catches
The number of meals per day will be 5-6, including 3 main meals and 2-3 snacks. Take a snack or a meal every 3 hours that includes proteins that your muscles need and thus distribute the maximum number of calories preferably in the morning, noon, and mid-afternoon. When you eat is almost as important as what you eat.
Daily hydration
Water is the main component of muscle (75 to 80%), so it stays well hydrated throughout the day. It is recommended to drink at least between 2 and 2.5 l.
What foods to favor and avoid for weight gain?
To gain muscle mass with a minimum of fat, you have to focus on the quantity and quality of food: proteins of course, but also carbohydrates, good fats, and vegetables.
A protein intake
No muscle development is possible without protein synthesis. The recommendation of nutritionists is 2g per kilo of body weight. The best sources of protein for women are white meats, eggs, dairy products, and certain sources of vegetable protein (cereals, legumes, etc.)
Low glycemic index carbohydrates
After proteins, carbohydrates are essential to provide energy and not destroy muscle. But do not confuse fast sugars with complex carbohydrates. The sources of carbohydrates to put on the menu are sweet potatoes, brown rice, whole pasta, quinoa, and cereals or legumes. It will simply be necessary to avoid consuming it in the evening to avoid any fat storage.
Maintain a fat intake
Lipids provide both emergency energy and contribute to the proper functioning of hormones. They also help add calories to your snacks or meals, but not just any. No butter, but a spoonful of olive or flaxseed oil, half an avocado, salmon, a handful of nuts… Look for sources of omega-3!
Fibers
Don’t forget the fiber. You will find it mainly in green or low-calorie vegetables: beans, cabbage, salad, mushrooms, peppers, etc. Avoid sweet fruits, however, which may cause a spike in blood sugar that promotes storage.
What supplements for women’s muscle mass gain?
Do not forget that if necessary, food supplements can occasionally provide a surplus of calories or amino acids. Do not neglect them because you are a woman, you have everything to gain from them and they will simplify your life, especially during the morning at work or just after your training.
Proteins
Protein and whey is a pleasant and digestible snack drink of good nutritional quality. In the morning when you wake up or immediately after training, it has the advantage of being very quickly assimilated to go directly to nourish the muscles.
Amino acids
Like proteins, amino acids provide muscle bricks that can be used directly by the muscles without any digestive effort. BCAAs are essential amino acids that not be neglected.
Gainer and creatine
The gainer is a mixture of proteins and carbohydrates that can provide a ready-to-use calorie bonus when you are struggling to take off your body weight. Very caloric, it can cause fat gain, unless it is consumed immediately after training or in the morning upon waking.
It can here provide real performance support during intense weight training sessions, from the first weeks of use, and contribute to weight gain “Weight training program for women”.