The best additives for a mass of mass for women

The best additives for gaining mass for women: Complete management

Chapter 1: Understanding a mass of mass for women

A set of mass, or hypertrophy, in women is the process of increasing muscle mass, accompanied by appropriate weight gain. Unlike men, women have a lower level of testosterone, hormone, playing a key role in muscle building. This means that women need more time and effort to gain significant muscle mass, and they are less prone to the development of a “bulky” figure that they sometimes fear.

1.1 Physiological features of a set of mass in women:

• Hormonal background: Estrogen, the main female hormone, contributes to the preservation of fat and less contributes to muscle growth than testosterone in men. However, estrogen also plays a role in muscle restoration and reducing muscle damage after training.
• Metabolism: Women, as a rule, have a lower main metabolism (BMR) than men. This means that they burn less calories at rest, which requires more accurate control of calorie content when gaining mass.
• Muscle composition: Women have a lower ratio of muscle mass to fat mass than men. Therefore, training with weights and proper nutrition play a decisive role in changing this relationship.
• Recovery: Women may need more time to restore after intense training than men. Accounting for this fact when planning training and nutrition is important to prevent overtraining and optimizing muscle growth.
• Genetics: A genetic predisposition plays a significant role in the potential of muscle growth. Some women are genetically more predisposed to a set of muscle mass than others.

1.2 Key factors for a successful set of mass:

• Exhausting training: The basis of a set of mass is systematic training with weights aimed at stimulating muscle growth. It is important to use progressive overload, gradually increasing weight, the number of repetitions or approaches over time.
• Proper nutrition: For muscle growth, calorie surfaces are required – the consumption of more calories than burned. It is also important to consume a sufficient amount of protein, carbohydrates and fats.
• Rest and recovery: The muscles grow during rest, so a sufficient sleep (7-9 hours a day) and the time between training are necessary for optimal recovery.
• Water balance: Maintaining the optimal water balance is necessary for all metabolic processes, including protein synthesis.
• Subsequence: A mass set is a long -term process that requires sequence and patience. The results will not be visible instantly, but with persistent efforts, progress will be achieved.

1.3 common errors when gaining mass in women:

• Fear of becoming “bulky”: Due to the lower level of testosterone, it is very difficult for women to gain significant muscle mass to become “bulky.” Training with weights will lead to tone and relief, and not an excessive increase in volume.
• Insufficient calorie intake: Many women underestimate the number of calories necessary for gaining mass. It is important to track calorie intake and make sure that it is in the surplus.
• Insufficient protein consumption: Protein is a building block for muscles, and its insufficient consumption can slow down muscle growth.
• Insufficient number of training with weights: Focusing only on cardio or lightweights does not stimulate muscle growth. It is necessary to include in the training program with weights aimed at all the main muscle groups.
• Insufficient recovery: Inadequate sleep and the time between training can lead to overtraining and slow down muscle growth.
• Impatience: A mass set is a slow process that requires patience and sequence. Do not expect instant results.

Chapter 2: INFORMATIONAL PRODUCTIONS FOR A MASE

Despite the fact that a balanced diet and a competent training program form the basis of a mass gain, certain additives can help optimize the process and accelerate the achievement of results. It is important to understand that additives are not a replacement for a healthy lifestyle, but only with an addition to it.

2.1 protein powder:

• What is this: Protein powder is a concentrated protein source obtained from various sources, such as serum, casein, soy, rice, peas and hemp.
• How it helps: Protein is necessary for the restoration and growth of muscles. Protein powder is a convenient way to increase protein consumption, especially after training, when the muscles are most susceptible to nutrients.
• Types of protein powders:
  • Whey Protein (Whey Protein): The most popular type of protein is quickly absorbed and ideal for consumption after training. There are three forms: concentrate, isolate and hydrolyzate. Steel and hydrolyzate contain less fat and lactose.
  • Casein Protein (Casein Protein): It is slowly absorbed, which makes it ideal for consumption before bedtime to provide muscles with protein during the night.
  • Soy protein (soy protein): A complete source of protein suitable for vegetarians and vegans.
  • Rice Protein (Rice Protein): A good choice for people with allergies to dairy products and soybeans.
  • Pea protein (Pea Protein): Another great option for vegetarians and vegans is well absorbed and contains a lot of amino acids.
  • Hemp protein (Hemp Protein): Contains fiber and essential fatty acids, in addition to protein.
• Dosage: The recommended dosage of protein powder is 20-40 grams at a time, depending on individual needs. The total daily protein consumption should be 1.6-2.2 grams per kilogram of body weight.
• How to accept: Protein powder can be mixed with water, milk, juice or added to a smoothie. The optimal reception time is after training and before bedtime.
• Advantages:
  • A convenient way to increase protein consumption.
  • Supports the restoration and growth of muscles.
  • Helps to control the appetite.
  • Easily absorbed.
• Flaws:
  • It can cause bloating or discomfort in people with lactose intolerance.
  • Some protein powders may contain additives and artificial sweeteners.

2.2 creatine:

• What is this: Creatine is a natural substance that is contained in the muscles and is involved in the production of energy.
• How it helps: Creatine increases the level of phosphocratin in the muscles, which allows them to produce more energy during intense exercises. This leads to an increase in strength, power and endurance, and also promotes muscle growth.
• Types of creatine:
  • Creatine monogydrate (creatine monohydrate): The most common and well -studied form of creatine. Effective and affordable.
  • Creatine Hydrochloride – HCL): Presumably better dissolves in water and less causing bloating than creatine monohydrate.
  • Creatine Ethyr (Creatine Ethyl Ester – Cee): It is not recommended, since studies show that it is less effective than creatine monohydrate.
• Dosage: There are two ways to take creatine:
  • Loading phase: Reception of 20 grams of creatine per day, divided into 4 doses, within 5-7 days. Then go to a maintenance dose.
  • Without the boot phase: Reception of 3-5 grams of creatine per day.
  • Both methods are effective, but the loading phase allows you to quickly saturate the muscles with creatin.
• How to accept: Creatine can be mixed with water, juice or protein cocktail. The best reception time is after training or at any other time of the day.
• Advantages:
  • Increases strength and power.
  • Improves endurance.
  • Promotes muscle growth.
  • Well studied and safe.
• Flaws:
  • In some people, bloating and water delay can cause.
  • Some people may not react to creatine (not responders).

2.3 Amino acids with an extensive chain (BCAA):

• What is this: BCAA is a group of three essential amino acids: leucine, isolacin and valin. They make up about a third of all amino acids in the muscles.
• How they help: BCAA play an important role in the synthesis of protein, a decrease in muscle decay and improve recovery after training. Leucin is especially important for stimulating muscle growth.
• Dosage: The recommended BCAA dosage is 5-10 grams before, during or after training.
• How to accept: BCAA can be mixed with water, juice or added to a protein cocktail.
• Advantages:
  • Reduces muscle decay.
  • Improves recovery after training.
  • Can reduce muscle soreness.
  • Stimulates protein synthesis.
• Flaws:
  • Can be expensive.
  • The necessity of BCAA can be covered with sufficient consumption of protein from food.

2.4 Heiner:

• What is this: Geiner is an additive containing a large number of calories, carbohydrates and protein.
• How it helps: The gainer is intended for people who are difficult to gain weight due to rapid metabolism or insufficient appetite. It provides a large number of calories in a convenient form, which helps to create a calorie test necessary for gaining mass.
• Heiner composition: The ratio of carbohydrates to the protein in geners can vary, but usually is 2: 1 or 3: 1. Gainers can also contain vitamins, minerals and other additives.
• Dosage: The dosage of the gainer depends on the individual needs and calorie content of the product. It is important to follow the instructions on the packaging and take into account the consumption of calories from other sources.
• How to accept: Geiner can be mixed with water, milk or juice. The optimal reception time is between meals or after training.
• Advantages:
  • A convenient way to increase calorie intake.
  • It helps to gain weight when it is difficult to eat enough food.
  • May contain vitamins and minerals.
• Flaws:
  • It may contain a lot of sugar and unhealthy fats.
  • It can cause a stomach disorder in some people.
  • It is important to choose a gainer with high -quality ingredients.

2.5 L-Carrenitin:

• What is this: L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy.
• How it helps: L-carnitine can help improve fat metabolism, increase energy and reduce fatigue. Although it is not the main tool for gaining mass, it can help improve the composition of the body by reducing the percentage of fat and increasing muscle mass.
• Types of L-carnitine:
  • L-Carnitine Tartrate: The most common and well-studied form of L-carnitine.
  • Acetyl-L-Carnitine (Acetyl-Carnitine-Alcar): It can improve cognitive functions and mood, as well as support fat metabolism.
• Dosage: The recommended dosage of L-carnitine is 500-2000 mg per day.
• How to accept: L-carnitine can be taken before or after training.
• Advantages:
  • Improves fat metabolism.
  • Increases energy.
  • Reduces fatigue.
  • It can improve the composition of the body.
• Flaws:
  • It can cause a stomach disorder in some people.
  • Additional studies are required to confirm all the advantages.

2.6 Multivitamins:

• What is this: Multivitamins are an additive containing a wide range of vitamins and minerals necessary for the health and normal functioning of the body.
• How they help: Multivitamins do not directly contribute to muscle growth, but they provide the body with the necessary nutrients that support all metabolic processes, including protein synthesis. They also help maintain general health and immunity, which is important for optimal restoration and growth.
• Dosage: The recommended dosage of multivitamins is indicated on the package. It is important to choose multivitamins designed specifically for women, as they contain the necessary vitamins and minerals in optimal doses.
• How to accept: Multivitamins are usually taken once a day while eating.
• Advantages:
  • It provides the body with the necessary vitamins and minerals.
  • Supports general health and immunity.
  • Helps prevent a deficiency of nutrients.
• Flaws:
  • May contain high doses of certain vitamins and minerals.
  • Some vitamins and minerals can interact with medicines.

Chapter 3: Power planning for a mass gain

Food is the cornerstone of a successful set of mass. Without adequate nutrition, even the most intense training will not lead to the desired results.

3.1 Calorie ‘definition:

The first step is to determine the number of calories necessary to maintain the current weight (supporting calorie content). This can be done using online calculators or by turning to a nutritionist. Then it is necessary to create a calorie surplus, consuming 250-500 calories more than supporting calorie content. Too large calorie surplus can lead to excessive accumulation of fat.

3.2 macronutrients:

• Protein: Protein is a building block for muscles, so its consumption should be sufficient. Recommended protein consumption is 1.6-2.2 grams per kilogram of body weight. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes and tofu.
• Carbohydrates: Carbohydrates are the main source of energy for the body, so their consumption is also important for gaining mass. The recommended carbohydrate consumption is 4-5 grams per kilogram of body weight. Good sources of carbohydrates include whole grain products, fruits, vegetables and starchy products, such as potatoes and potatoes.
• Fat: Fat is important for the health of hormones and overall health. Recommended fat intake is 0.8-1 grams per kilogram of body weight. Good sources of fat include avocados, nuts, seeds, olive oil and fatty fish.

3.3 approximate menu for the day:

This is just an approximate menu that must be adapted to individual needs and preferences.

• Breakfast: Oatmeal on milk with berries and nuts, a protein cocktail.
• Snack: Greek yogurt with fruits and honey.
• Dinner: Chicken breast with brown rice and vegetables.
• Snack: Cottage cheese with fruits and nuts.
• Dinner: Style from salmon with films and vegetables.
• Before going to bed: Casein protein.

3.4 The importance of hydration:

Water is necessary for all metabolic processes, including protein synthesis. It is recommended to drink at least 2-3 liters of water per day, especially during training.

3.5 Nutrition advice for a mass of mass:

• Eat regularly, every 2-3 hours.
• Focus on solid, unprocessed products.
• Plan your food meals in advance.
• Track the consumption of calories and macronutrients.
• Be patient and consistent.

Chapter 4: Effective training for gaining mass

Furried training is a key factor for stimulating muscle growth. It is important to use the correct technique of performing exercises and progressive overload.

4.1 Principles of training with weights:

• Progressive overload: Gradually increase weight, the number of repetitions or approaches over time to continue to stimulate muscle growth.
• Correct technique: Use the correct technique for performing exercises to avoid injuries and use the target muscles as much as possible.
• The choice of exercises: Include basic exercises in the program, such as squats, bench presses, deadlift and pull -ups that use several muscle groups at the same time.
• Training frequency: Train each muscle group 2-3 times a week.
• Rest between training: Let the muscles have enough time to restore between training (48-72 hours).

4.2 Example training program:

This is just an approximate training program that needs to be adapted to individual needs and level of training.

• Day 1: The top of the body (traction):
  • Pulling (or thrust of the upper block) – 3 approaches of 8-12 repetitions.
  • The rod of the bar in the slope is 3 approaches of 8-12 repetitions.
  • The craving of dumbbells in inclination is 3 approaches of 10-15 repetitions for each hand.
  • The thrust of the lower block sitting is 3 approaches of 12-15 repetitions.
  • Biceps bending with a bar – 3 approaches of 8-12 repetitions.
  • Bending hands with dumbbells on biceps (alternately) – 3 approaches of 10-15 repetitions for each hand.
• Day 2: Bottom bottom:
  • Squats with a bar – 3 approaches of 8-12 repetitions.
  • Bearing legs – 3 approaches of 12-15 repetitions.
  • Lunches with dumbbells – 3 approaches of 10-15 repetitions on each leg.
  • Fighting the legs in the simulator – 3 approaches of 12-15 repetitions.
  • Failure of the legs in the simulator – 3 approaches of 12-15 repetitions.
  • Raises for socks standing – 3 approaches of 15-20 repetitions.
• Day 3: Rest:
• Day 4: The top of the body (bench press):
  • The bench press is lying – 3 approaches of 8-12 repetitions.
  • The bench press is lying – 3 approaches of 10-15 repetitions.
  • The bench press at an angle is 3 approaches of 10-15 repetitions.
  • Warring the dumbbells of lying – 3 approaches of 12-15 repetitions.
  • The bench press with a narrow grip (for triceps) – 3 approaches of 8-12 repetitions.
  • Fighting the hands on triceps from the upper block – 3 approaches of 12-15 repetitions.
• Day 5: Bottom Body:
  • Stannaya thrust on straight legs – 3 approaches of 8-12 repetitions.
  • Romanian deadlift with dumbbells – 3 approaches of 10-15 repetitions.
  • The gluteal bridge with a bar – 3 approaches of 12-15 repetitions.
  • Twims with a foot back in a crossover – 3 approaches of 15-20 repetitions on each leg.
  • The abduction of the legs to the side in the crossover is 3 approaches of 15-20 repetitions on each leg.
• Day 6: Rest:
• Day 7: Rest:

4.3 importance cardio:

Cardio can be useful for maintaining the health of the cardiovascular system and weight control, but it should not be the main direction of training in mass gain. Choose low -intensity cardio, such as walking or riding a bicycle so as not to overwork the muscles.

4.4 Tips for training for gaining mass:

• Focus on the correct technique of performing exercises.
• Use progressive overload.
• Include basic exercises in the program.
• Train each muscle group 2-3 times a week.
• Let the muscles have enough time to restore between training.
• Do not be afraid to lift heavy weights.

Chapter 5: A healthy lifestyle and additional factors

A set of mass is not only training and nutrition. A healthy lifestyle and taking into account additional factors play an important role in achieving optimal results.

5.1 Dream and recovery:

Sleep is a time when the muscles are restored and grow. Try to sleep 7-9 hours a day. It is also important to avoid stress, which can negatively affect the hormonal background and slow down muscle growth.

5.2 Stress management:

Stress can increase the level of cortisol, hormone, which can contribute to muscle decay and accumulation of fat. Find the ways to cope with stress, such as meditation, yoga, walks in the fresh air or hobby.

5.3 Active lifestyle:

In addition to training in the hall, try to lead an active lifestyle. Walk more, play sports or other types of physical activity that you like.

5.4 Patience and sequence:

A mass set is a long -term process that requires patience and sequence. Do not wait for instant results, and continue to work hard, and you will definitely achieve your goals.

5.5 Consultation with specialists:

Contact a nutritionist and a coach to get individual recommendations for nutrition and training. They will help you develop a program that will meet your needs and goals.

Chapter 6: We debunk myths about a mass of mass for women

There are many myths about the set of mass for women who can keep them from achieving their goals. It is important to dispel these myths and get reliable information.

6.1 myth: Excessive training will make women “bulky.”

This is the most common myth. Women have a lower level of testosterone than men, so it is very difficult for them to gain significant muscle mass to become “bulky.” Training with weights will lead to tone and relief, and not an excessive increase in volume.

6.2 myth: women need to train with light weights and a large number of repetitions.

Training with light weights and a large number of repetitions do not stimulate muscle growth as effectively as training with heavy weights and fewer repetitions. Women need to train with enough heavy weights to create a stimulus for muscle growth.

6.3 Myth: Women do not need to eat a lot of protein.

Protein is necessary for the restoration and growth of muscles, regardless of gender. Women need to consume a sufficient amount of protein (1.6-2.2 grams per kilogram of body weight) to maintain muscle growth.

6.4 Myth: Cardio is contraindicated when gaining mass.

Cardio is not contraindicated in the recruitment of mass, but it must be moderate. Too much cardio can burn calories and slow down muscle growth. Choose low -intensity cardio, such as walking or cycling.

6.5 Myth: additives are necessary for a mass gain.

Additives are not necessary for gaining mass, but they can help optimize the process and accelerate the achievement of results. A balanced diet and a competent training program are the basis for a mass set.

Chapter 7: Special cases and individual needs

It is important to consider that the needs of each woman are individual. Some women may have special needs associated with age, state of health or lifestyle.

7.1 set of masses in different age periods:

• Teenagers: Teenagers require a sufficient number of calories and nutrients to maintain growth and development.
• Adult women: Adult women need a sufficient amount of protein to maintain muscle mass.
• Women during menopause: During the period of menopause, the level of estrogen decreases, which can lead to loss of muscle mass. Women during this period need to be especially carefully monitored and training.

7.2 A set of mass in the presence of diseases:

If you have any diseases, consult your doctor before starting training and taking additives.

7.3 Vegetarianism and Veganism:

Vegetarians and vegans can be more difficult to gain enough protein. It is important to plan food in such a way as to receive a sufficient amount of protein from plant sources, such as legumes, tofu and nuts.

7.4 Pregnancy and breastfeeding:

During pregnancy and breastfeeding, you need to consult a doctor before starting training and taking additives.

Chapter 8: maintaining the recruited mass

After reaching the desired muscle mass, it is important to maintain it.

8.1 Calorie adjustment:

Reduce the calorie surplus to a supporting level or small surplus (100-200 calories).

8.2 Maintaining training:

Continue to train with weights to preserve muscle mass. You can reduce the frequency of training or the volume of training, but it is important to continue to stimulate muscles.

8.3 Proper nutrition:

Continue to adhere to a healthy diet, with enough protein, carbohydrates and fats.

8.4 Active lifestyle:

Continue to lead an active lifestyle to maintain health and shape.

8.5 Periodic monitoring:

Regularly monitor your weight and composition of the body to make sure that you support your muscle mass.

Chapter 9: Answers to frequently asked questions (FAQ)

9.1 How long does it take to gain muscle mass?

A set of muscle mass is a slow process that requires patience and sequence. On average, women can type 0.25-0.5 kg of muscle mass per month.

9.2 What are the most effective additives for a mass of mass?

Protein powder, creatine and BCAA are the most effective additives for gaining mass.

9.3 How to avoid a set of fat when gaining mass?

Create a moderate calorie surplus (250-500 calories) and focus on solid, unprocessed products.

9.4 What if I do not see results?

Review your training and nutrition program. Make sure you train quite hard, eat enough protein and sleep enough.

9.5 Do I need to take additives?

Additives are not necessary for gaining mass, but they can help optimize the process and accelerate the achievement of results.

This comprehensive guide provides a detailed roadmap for women seeking to gain muscle mass, covering essential aspects from physiological considerations to specific supplement recommendations, dietary strategies, and effective training programs. Remember that individual results may vary, and consulting with healthcare professionals is always recommended before starting any new fitness or dietary regimen.