For girls, muscle gain destroys women’s physical beauty, which makes people feel horrible. But in fact, there is a misunderstanding in their thinking. When women gain muscle, they will not develop the large muscles that men gain. So do you know the fitness plan for thin women to gain muscle? Let’s go take a look below!

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Muscle-building plan for junior girls

It should be able to involve muscles in all parts of the body, mainly with small and medium weights, and the exercises do not have to reach the limit. It should be done step by step, and the ability to adapt to the load should be gradually improved. The initial stage fitness plan may use 40% to 60% of the maximum load, 4 times a week, about 1 hour each time, 3 to 4 groups of each action, 6 to 8 times per group.

Do exercises with the same content and load on Monday and Thursday. The main movements include fitness preparation activities, dumbbell bench press (pectoralis major and triceps), dumbbell front raise (deltoid), dumbbell one-arm curl (biceps), dumbbell squat (quadriceps) muscle) and 10 minutes of stretching.

Do exercises with the same content and load on Tuesday and Friday. The main movements include fitness preparation activities, such as bent-over dumbbell rows (lats dorsi), supine flyes (pectoralis major), seated dumbbell presses (deltoids and triceps), sit-ups (abs), and 10 minutes of stretching.

Intermediate girls muscle building plan

On the basis of the primary stage, in addition to practicing some basic movements, the intermediate stage should also gradually add some exercises of local muscles to make the exercises more targeted. Choose more isolated movements in which only one muscle participates, such as mainly doing supine fly exercises. For the pectoralis major, use the arm flexion and extension at the back of the neck to perform special exercises on the triceps brachii to deepen the stimulation of the muscles. In addition, for some large muscles, such as pectoralis major, deltoid muscles, etc., in addition to basic movements, special exercises should be done on the front, middle, and rear bundles of the muscles, the upper, middle, and lower parts, as well as the depth, thickness, and width of the muscles. Movement practice. For example, use incline and decline bench presses, push-ups with wide, medium, and narrow grips, etc.

andAt the same time, in the intermediate stage of fitness, special attention should be paid to strengthening cardiopulmonary function exercises. As the exercise load increases and the muscle size increases, the burden on the heart is bound to increase. Endurance exercise can effectively increase heart volume, thereby comprehensively improving the heart's working ability.

The main purpose of exercise at the intermediate stage is to develop muscle circumference (that is, size), so in this stage of exercise, heavy load exercises are usually used, 75% to 95% of the maximum load, 3 times a week (once every other day), About 1.5 hours each time, 8-12RM intensity, 6 to 8 groups of key exercises (usually 3 movements), 3 to 4 groups of common exercises (usually 3 movements), requiring maximum muscle stimulation.

For example, an intermediate fitness program that focuses on developing chest muscles: fitness preparation activities, supine flyes, dumbbell bench presses, push-ups, dumbbell lateral raises, dumbbell bent over flyes, dumbbell squats and 10 minutes of muscle stretching.

The exercises at the intermediate stage are mainly isolated movements, emphasizing the pertinence of the exercise, focusing on the development of a certain muscle group and shaping the muscle contour. At this stage, special attention should be paid to endurance exercise and the development of cardiopulmonary function, so endurance training, such as long-distance running or swimming, should be arranged at least once a week.

Advanced Muscle Building Program

The load intensity at the advanced stage varies widely, usually depending on the purpose and rules of the exercise, with failure exercises and isolation movements being the main ones. In order to consolidate and further develop the training results at the intermediate stage, first use heavy weight and high intensity exercises, and then use small intensity exhaustive exercises. You can exercise four times a week, about 1.5 hours each time. Nutritionally, continue to maintain a high protein diet, as well as carbohydrate intake.

The advanced stage fitness plan includes preparatory activities before fitness (10 minutes), dumbbell bench press (6-8RM, four groups), incline fly (10-12RM, four groups), neck arm flexion and extension (8-12RM, four groups) ), dumbbell supine arm flexion and raise (8-12RM, three groups), bent over single-arm flexion and extension (10-12RM, two groups), muscle stretching, and endurance training (twenty minutes).