Basic recommendations for gaining muscle mass
High-quality drying and gaining muscle mass is not only a certain set of exercises in the gym. If an athlete wants to achieve the set goal of forming a beautiful relief, he will also need to adjust the diet for gaining muscle mass. In general, nutrition for gaining muscle mass for girls is practically no different from the diet of men, here only body parameters are taken into account with the determination of the required daily amount of calories consumed.

Below we will look at the main recommendations for athletes who want to quickly build beautiful muscle definition.

Eat foods rich in proteins and slow carbohydrates, exclude sweets, fast carbohydrates, fats, high-calorie foods
Be sure to maintain a water regime (drink at least 2 liters of water daily)
You should not switch to low-calorie diets, which can lead to rapid depletion of the body.
Maintain a regular training schedule, there should not be any long gaps
On rest days, stretch, do yoga or other static exercises.
Basic exercises for gaining muscle mass

Exercises for gaining mass differ from complexes for strengthening the body or losing extra pounds. Here we mean more intense strength loads, because growth occurs due to injury of muscle fibers.

To build muscle, it is worth using basic exercises such as:

Bench press and other exercises with this equipment
Push-ups with clap
Exercise bike training
Squat with additional weight
Jumping rope
Dumbbell exercises

Building a set of strength exercises is a task for a professional trainer who will help determine the load correctly. In a professional gym, you can significantly diversify the training program and make it more interesting and effective.