Many skinny girls find it difficult to gain extra muscle mass. But they want the body to become more prominent and rounded. In this case, training alone does not solve anything. A comprehensive weight gain program must be followed.
Instructions
Step 1
First of all, pay attention to your own food. Your daily diet should be divided into 6 or even 8 servings. Choose the highest calorie content of dishes. The daily intake of food consumed per day should be approximately 5000 kcal.
Step 2
Try to follow the principles of separate meals. Eat protein foods, which include dairy products, meat, fish, etc., separately from carbohydrate foods. It is represented by bread, pasta, cereals, vegetables, fruits, etc.
Step 3
Don't skip a single meal. Be sure to have breakfast and dinner, and have a snack about an hour before your workout. This way, you always have enough energy to exercise and protein to build muscle.
Step 4
When building muscle mass, the timing of muscle recovery is an important consideration. On average, it is 48 hours. It is at the moment when the muscles have fully recovered from the previous exercise that a new workout should be started. Therefore, daily strength training will not bring the desired result. Better to train every 2 - 3 days.
Step 5
Good rest is very important for the muscle recovery process. Daily sleep should be at least 8 hours. Also try to avoid unnecessary anxiety and stress. This inhibits the recovery process of the body.
Step 6
Include squats, bench presses, bench presses, barbell lunges, and deadlifts in your strength training. When in doubt about how many reps you should do, start with 6 to 8 reps in one set. Subsequently, it is better to increase the number of approaches than repetitions. Try to use several muscle groups at once in one exercise, and avoid working in only one direction.
Step 7
Compliance with the above rules will give positive results in a few weeks. You just have to continue to act according to the plan.
