How to increase the muscles of the body. How to quickly and correctly build muscle mass. Do basic exercises for muscle growth
The question of how to gain muscle mass at home excites many novice athletes. After all, it is impressive body volumes that allow bodybuilders to participate in competitions. To achieve a certain result, an athlete does not have to buy an expensive gym membership. You will be able to increase lean body mass, as well as make muscles more prominent with the help of home workouts. To achieve your goal more effectively, you need to understand all the nuances of the training process at home.
There are several features. You do not need to spend a lot of time on the road to the gym, other visitors to the fitness center will not look at you. It is very important to force yourself to exercise, as many novice athletes lose motivation after just a few weeks of training.
For effective training you will need:
- A pair of dumbbells, barbell or kettlebell.
- Sports wear.
- . Bench for bench press.
- Water bottle.
To gain a large amount of muscle mass, you must perform strength exercises with dumbbells. Also, a pair of weights for 8 and 16 kilograms may suit you. The bar is a very useful sports equipment. Due to its large size, athletes rarely use it at home. Dumbbells that can be disassembled are best for you. Thus, a huge number of new movements will appear in the arsenal of exercises.
Always wear special training clothes. A comfortable sports uniform will not hinder your movements, you will be able to work in full amplitude. Many athletes ignore this important issue while exercising at home.
A special mat will help you perform a variety of exercises, as well as exercises with heavy shells. You may need a dedicated bench press. You can design it with the help of improvised means.
Drink water during training. Avoid the effect of dehydration of the body. The more active we are, the more we need to drink fluids. Constantly restore the water balance in the body.
How to make a training plan?
Home workouts for gaining muscle mass (for beginners and experienced) should consist of heavy basic movements. It will be enough for you to practice for just one hour. The frequency of classes is three times a week. There are several effective ones.
For newbies
The most effective exercises for beginners are:
- Pull-ups with various grips.
- Twisting on the floor.
- Weighted squats.
Training should start with. Warm up your joints and ligaments well. In this way, you can avoid many injuries.
The first counting exercise should be pull-ups. Install a horizontal bar at home. It can be placed in any doorway. Perform pull-ups with a variety of grips, work hard. The athlete can effectively and biceps. It is also recommended to use weighted. If you can do 10 pull-ups without any problems, you should wear a backpack with a load on your back. 
With the help of push-ups from the floor, the athlete can work out the chest and arm muscles. Work to the best of your ability. The number of repetitions in a set individually. It depends on the experience and skills of each athlete. It is very important to work at a slow pace. You should feel the tension in your muscles. 4 approaches will be enough for you.
To pump the press, perform twisting. The athlete must feel a burning sensation in the abdominal muscles. It is best to exercise with a special comfortable mat. Also, athletes often perform twisting with the rotation of the body. 
The last exercise should be. The squat is best done with weights. Thus, you can effectively work out the thighs and buttocks. This exercise is considered one of the most beneficial during the process of gaining muscle mass. 
Thanks to these four types of load, you will be able to effectively work out most of the muscle groups in the body, as well as prepare the body for future workouts. The training system will help beginners develop basic skills, as well as slightly increase the volume of muscles in the body. It's best to do it every other day. Muscles must rest. After some time, the athlete can move on to a new set of exercises.
For experienced athletes
At the next stage, you can start practicing by. This means that in one lesson you should work out several muscle groups at once. It is better to exercise every other day. Make your training schedule.
A good example of what a home split workout looks like is shown below.
Monday
On the first training day, it is best to work out the back and biceps. These are synergistic muscles. They perform similar contractile work in a variety of exercises. An effective training program should consist of the following sports elements:
- One-handed dumbbell row
- Reverse pull-up.
Perform each exercise for 3-4 sets. The number of repetitions per set should be no more than 12. will contribute to the rapid growth of muscles. To perform a dumbbell row with one hand, lean against a chair or sofa. Work at a slow pace. Concentrate while lifting a sports equipment for biceps.
Wednesday
On Wednesday, it is best to perform movements that are aimed at pumping the chest and triceps. To do this, you will need dumbbells and bars. Do the following exercises:
- Bench press.
- Breeding dumbbells to the sides.
- Push-ups on bars.
- French press.
The exercises are very effective. Perform a bench press with a pair of dumbbells. It is best to exercise on a special bench. Push-ups on the uneven bars contribute to the study of the chest and triceps. You can replace the exercise with regular push-ups from the floor with a wide or narrow grip. The last exercise should be the French press. The correct execution of the movement will contribute to the development of the athlete's triceps.
Friday
On the last day of the training program, you should load your legs to the maximum. Also during the class, you can work out the muscles of the press. Do the following exercises:
- Squats.
- forward.
- Seated dumbbell press.
- Dumbbell raises through the sides.
- Twisting.
It is best to squat with dumbbells in your hands. Thus, you can better load the target muscle group.
When you can perform all the above exercises without any problems, you should start exercising in the gym. An athlete can only progress if the muscles are regularly exposed to extreme and unusual stress.
Diet
For training to be effective, you must make the right diet. In no case do not deny yourself food. Eat plenty of protein-rich foods and carbohydrates every day. The main rule of mass gain is to eat more calories than you spend in a day. The energy balance must be positive.
Healthy foods
Proper nutrition is a key component of a weight training program. Athletes often consume large amounts of protein foods. Your best bet is animal protein. It can also be replaced with vegetable analogues. Eat eggs, chicken, seafood, beans. Eat 2.5 grams of protein per kilogram of body per day.
Don't forget to eat complex carbohydrates. The main part of the diet should consist of cereals (buckwheat, oatmeal, rice, pearl barley), bananas and nuts. Thanks to these products, you can get a huge boost of energy for the whole day. Carbohydrates are best consumed for breakfast. Don't eat before bed. For dinner, you can drink a glass of milk, as well as refresh yourself with low-fat cottage cheese.
A variety of sports nutrition will help you achieve your goal. Protein will help every athlete answer the question of how to quickly gain muscle mass. Despite the beneficial properties of sports supplements, they are not considered essential. It is not necessary to spend a huge amount of money on the purchase and protein. It is relevant only for those athletes who cannot eat well and fully throughout the day. For beginners, it makes little sense to take protein on an ongoing basis. The first few months you will be guaranteed to gain muscle mass even without the use of sports supplements.
Do not eat food shortly before class, you may become ill. There will be nausea and dizziness. After training, you need to immediately refresh yourself. Thus, the body will receive a large amount of nutrients that will be needed for recovery.
What can't you eat?
The main goal of training is to gain muscle mass, not fat. Do not eat a lot of fatty foods, as well as fast carbohydrates. Give up flour and sweets. The number of sweets, rolls and cakes in the diet should be minimal.
Smoking and alcohol consumption are real killers of progress. The body will spend a huge amount of excess energy, as well as become contaminated with toxins. Under no circumstances should you smoke during the bulking process. Cigarette smoke will harm your respiratory system. The metabolism will become much faster. You may also lose your appetite.
Recovery process
As you know, muscles grow during rest. You must set the correct daily routine. Sleep at least eight hours a night. During sleep, the process of restoration of all systems in the body takes place. If you have the opportunity, take a nap immediately after your workout.
Athletes often take contrast showers. It is especially convenient to do this while exercising at home. The blood flow in the body will increase, and the body will become more hardened. Cold water can also reduce the level of soreness in the muscles. Do not forget about light physical activity during rest days. Do exercises and stretching exercises.
Through hard training, proper nutrition, as well as a quality recovery process, the athlete will be able to achieve the goal. The question of how to gain muscle mass will no longer worry you.
A slender fit figure is a guarantee of health, good mood, attractiveness and self-confidence. That is why you should always look good. But what if there is no time for training in the gym? Practice at home!
Yes, getting in shape without leaving home is real. Especially at the initial stage of training, when the muscles do not need professional simulators and too large weights.
We will help you understand all the nuances of training at home and create the right program for gaining muscle mass.
How to build muscle mass at home
For the fastest set of muscle mass at home, you need to learn a few important rules:
Regular does not mean exhausting. Three workouts a week for 40-50 minutes is the best option for both beginners and "experienced" athletes. The main thing to remember is that it takes a week to fully restore the muscle, that is, seven days must pass between the first and second workouts for a particular group.
You can build muscle mass at home only if you follow the diet. It is necessary to provide the body with energy - carbohydrates and fats, and building material - protein.
The athlete's diet should contain chicken egg proteins, cottage cheese, lean meat, poultry, fish, cereals, nuts, legumes, mushrooms.
The athlete's body's need for protein is 1.8 - 2.3 g per kilogram of weight, here it is written what and when to eat, calculations of the body's need and the menu are given.
If this norm is difficult to satisfy with food, then you need to think about buying a protein or a gainer.
During sleep, the body is restored, which is why proper rest is as important a part of the mass gain program as nutrition and training. In this case, the duration of the athlete's sleep should be at least 8 hours, the recommended norm is 9-11 hours.
To provide your body with healthy sleep, you need to go to bed at the same time, rest on an empty stomach, and do not play sports before bedtime.
- Adaptation to new conditions
The body's ability to adapt to changing conditions can adversely affect an athlete's progress. That is why the training program at home should be drawn up taking into account the habituation of the muscles to the level of stress.
- Inventory
To work with weight, you need to purchase a bar, dumbbells, pancakes of different weights. You can also install a horizontal bar at home, buy or make weights for legs and arms, and stuff an old backpack with something heavy, such as sand. Otherwise, all you need is comfortable, breathable clothing and a water bottle.
Workout program for gaining muscle mass at home
Each workout should begin with a 15-minute warm-up, which will prepare the muscles for increased work and further growth. The warm-up should warm up the muscles, increase the blood supply to the muscles, "accelerate" the pulse and reduce the risk of injury. At the same time, unlike the main training program, a warm-up does not involve working on a specific muscle group - it must prepare the entire body.
Day one: deltas, chest, back, biceps and triceps
Day two: abs, psoas
Day three: glutes, legs
The above program is just a drop in the ocean of opportunities that open up for an athlete who seeks to improve his form.
Many novice athletes often wonder how to build muscle in the shortest possible time, and are willing to pay a lot for having simple truths. But the truth is that there is no need to reinvent the wheel, everything has long been invented for us: take it and do it! How to build muscle with or without machines, doing street sports or weightlifting - all the information can be put into five simple tips, which will be discussed next.
Tip 1. Where to start?
How to pump up muscles if you are a complete layman in this business and the heaviest thing that you have lifted in your life is a spoon? We can congratulate you! It is you who will gain as quickly as possible. The fact is that muscles subjected to constant stress gradually get used to overcome this barrier and eventually become more elastic and stronger. As a result, an experienced athlete, trying to develop muscle microfractures, will be forced to pull huge weights for a minimal result. That is why an experienced athlete gains 1-2 kg per month in the gym and this is an excellent result, and a beginner can easily gain 10 kg and this will not be the limit! So set a goal and go for it!
Tip 2. Base
It is always necessary to subject the maximum load to those muscle groups that are
the biggest. How to build muscle if you do not expose them to a systematic load? No way. Based on this, divide your training exercises into 3-4 groups and do no more than 1-2 for each. Only in this way and only thanks to this approach will you be able to make a breakthrough for yourself in the mass.
Tip 3. How to quickly build muscle at home?
There is only one answer: to build on the same technique as in the hall. Improvise and create an insurmountable load for your muscles - this is the only way they will develop. There are no magic drugs that can make you a Schwarzenegger in one month, because even using anabolic steroids, you will have to train from day to day to the seventh sweat and loss of pulse!
Tip 4. How to build muscle while doing street sports?
Do you think it's impossible? That bodyweight work is closer to cardio than strength training? Well, you can be congratulated, because you are wrong, and you have a chance to dispel your delusions. The weight of a person is from 50 kilograms or more. When working on the horizontal bar, at least 40 out of 50 will be in work, that is, 80-85% of your body weight. Now think about whether you will be small, frail and weak if you start training in the gym from scratch with the same weights? Of course not! The whole secret lies precisely in the technique of performing exercises. She needs special attention, training slowly and focusing on the negative phase of each set, and only then will your muscles grow and develop. No concessions, no hack, pure hardcore!
Tip 5. Don't eat, don't shake!
Yes, proper and plentiful nutrition is the key to a successful mass. Have you ever seen builders build a house out of thin air? Or from foam, for example? Here, you don't have to mess around. Eat four to six meals a day, fully, to satiety and exercise regularly. If you do everything right, then in a couple of months you will not recognize yourself in the mirror!
This article will tell you how to quickly gain muscle mass, both for beginners and for those who have entered stagnation and cannot move from a dead center. Using the 8 proven ways described below, your muscles will start to grow, and increase.
Many do not understand the term how to quickly gain muscle mass to the end. There are 2 completely different concepts - to gain weight and gain muscle mass, in the first case you need to eat everything and not limit yourself in anything, while there will be a decent fat layer, in the second you need a properly balanced diet, find out an example for men -, for women – .
Below I will talk about ways to gain lean muscle mass without excess body fat.
How to Gain Muscle Weight
1. Frequent meals
Frequent meals are the key to success in a set of quality muscles, eat every 2-3 hours, do not skip meals. If you forget, put a signal on your phone, take notes, ideally, only a feeling appears, you must immediately satisfy it, otherwise the hormone Cortisol is included in the work, which destroys muscle tissue, eliminating hours of hard work in the gym.
In no case do not skip breakfast, muscles require high-quality fuel, without receiving it, they take all the energy from the muscles. If you can’t eat in the morning, well, food doesn’t fit and that’s it, use cocktails, liquid food is absorbed faster and consumed without problems.
2. Use post-workout complexes
Straightaway after the end of the workout, you need to refuel with a decent portion of proteins and carbohydrates, this must be done within 30 minutes. After this time, the exhausted body begins to look for energy to restore its state after training, and since it does not come from outside, it gladly takes it from the muscles.
Of course, not everyone can decompose right into the locker rooms and knead porridge with cottage cheese, for this, use after training complexes - gainers, proteins, prepare a cocktail from them in advance and drink after training, get a lot of protein and carbohydrates, with almost no fat.
3. Keep a food diary
In this case, I don’t just recommend, but I insist, write down absolutely everything that you use during the day, don’t be lazy, don’t remember everything in your head. When all the consumed products are in front of your eyes, you can immediately see what needs to be consumed more, and where it is necessary to slow down.
Without a food diary, the numbers are spinning around, not clearly, and there is a very big temptation to eat something forbidden. If you see that adipose tissue appears, you need to reduce the diet by 200 calories. per day and for a clear vision, write everything down.
A clear fixation of nutrition is the best way to increase weight and avoid obesity. Without this, you will never know how many calories you consumed during the day.
4. No exercising when you're hungry
Never, I repeat, NEVER go to a workout with an empty stomach, it's the same as driving a car on a long journey, but fill in gasoline only 10% and hope for success.
Understand guys, any workout is stressful for the whole body, all organs begin to work hard, increasing energy consumption. If it does not come before training in sufficient quantities, all the energy will be taken from the muscles. It turns out that you are swinging not to build muscle, but to reduce it, what's the point ?!
At the same time, taking 2-3 cookies or a bun before training is not good, you need a decent portion 2 hours before the start of the workout, you can’t work with a spoon, and will always come to the rescue.
5. Optimal cardio
The most common cardio load is jumping on, riding on, more difficult - exercises on and different. Too much cardio burns a decent amount of body fat, but also slows down the growth of muscle mass, since a large number of calories are burned. Everyone knows that in order to increase weight, the number of calories must be received more than spent.
So with a properly composed diet, give cardio loads daily no more than 15 minutes at an average pace . Such an intensity will not allow fat deposits to accumulate and will not interfere with the growth of muscle fibers, in addition, it will speed up a little, appetite will improve and recovery processes in muscle tissues will take place faster.
6. Eat high-calorie foods
However, the calorie content is different, you can eat a decent piece of cake and get a crazy number of calories, and a large proportion of fat or eat buckwheat porridge with chicken fillet, you will also get a lot of calories, but mainly due to carbohydrates and proteins with a minimum fat content. The type of high-calorie foods you choose directly depends on the appearance of your figure.
Try to avoid foods that swell when in the stomach, causing a false feeling of fullness - popcorn, chips, low-calorie soups, large amounts of bread due to the swelling effect of yeast.
7. Double your serving
This conclusion suggests itself if you had breakfast 100g. buckwheat porridge, eat 200g., ate 70g for lunch. chicken fillet, now you will be 150g., if you are tired of working with your jaws, prepare cocktails.
The easiest way to carbohydrate-protein shake - 250ml. milk, 100 gr. cottage cheese, 1 banana, 2 tbsp. a spoonful of oatmeal and 1 tbsp. a spoonful of honey will provide important calories throughout the day.
Prepare portions in advance in the evening or in the morning, this will eliminate the possibility of spending constant time in the kitchen in terms of cooking. When the opportunity presents itself, always try to eat more than you ate before gaining mass.
Always focus on the amount of weight gained, about 3 kg is considered optimal. per month, everything above will be a mixture of muscle and fat, also do not forget to read about.
8. Use large utensils
By increasing the volume of the plate, you push yourself to eat everything to the end, but do not increase it indefinitely, getting up from the table, there should not be a feeling of nausea from sorting out food. This trick was invented by nutritionists, only there the plates are reduced by 2 times, but here we will do it exactly, but vice versa.
If you can’t master it, try to eat 1 part, and after 20 minutes the second.
I'm interested to know who and which of the 8 proven methods brought the greatest benefit, I'm waiting for your comments, and I wish you a lot of clean, embossed meat 😉 .
Real advice has been provided thanks to which you will increase muscle volume and develop the strength of titanium, only effective methods proven in reality!
1. Roll the bar back for a deadlift
When you start doing, pay attention that during the start, the bar of the bar touches your lower leg, not 5 or 2 cm from it, but it touches your legs. The same thing when lowering the bar, it should literally slide over your legs, this will allow you to take more, work out your muscles better and take the load off your lower back.
2. Train standing up
Give preference to working in a standing position than sitting, so more muscles are included in the work, including the stabilizers of the body, which are responsible for coordination, which makes the muscles stronger and more resilient. For example, or will include in the work a lot more muscles.
3. Use different degrees of load
Everyone knows that the best number of repetitions for muscle growth is in the range of 8-10 repetitions, but you should not focus on this 100% attention. Perform 8-10 reps for 4 weeks, then for the next 2 weeks lift the working weight for 4-6 reps, then return to 8-10 reps again.
You may not be able to work for 8 reps with the weight that you worked with for 6 reps, but you will definitely be able to lift more, due to the fact that the strength will increase, which will pull the mass along with it.
4. Increase the number of repetitions
In continuation of the previous advice, if, for example, when performing 10 repetitions, you master a weight of 50 kg, do not dwell on it, reduce the weight to 35 kg and do 20 repetitions. This method will improve endurance and muscle definition, so use this method for a short time before the summer season.
5. Use your toes
This applies to many in the most difficult repetition, it helps to lift the weight not by focusing on the heels, but by lifting them and focusing on the toes, try it too.
6. Use Isometric Drop Sets
The bottom line is as follows - performing, for example, bending the arms with a barbell, after the planned 8 repetitions, do not lower the barbell, but leave it at the top - isometrically straining, at this time the partner removes 20-25% of the weight and again 8 repetitions and so on until there is an empty neck.
It is the situation with bent arms that does not allow the biceps to relax for a few seconds, as it happens in the bottom position.
7. Lock your elbows while bending your arms
Do not allow your elbows to walk when training arms with a barbell or dumbbells, this improves the technique of movement and allows you to work out the biceps and triceps more accurately.
8. Use drugs to improve digestion
If you want to gain weight, then the body needs more fuel than usual, you will have to eat 2 times more food, and this is not a pleasant surprise for our digestive system, use digestive enzymes to help you digest food, for example - mezim.
9. Thicken your grip
Try to use a towel or other cloth when lifting the barbell, wrapping it around the neck of the barbell, this will change the grip style, increase its tenacity and train the forearm well, making it stronger and more resilient.
10. Use a different grip
Do not use 1 type of grip, remember in your training program there should be 3 different types - (when the thumb 
does not turn off work), reverse (when the palms look at the body) and neutral (the palms look at each other) - they include different muscle groups in the work, which allows you to train the body in a more diverse way.
11. Use a heavy ball
Take a heavy ball weighing 5kg into your training program, stand near the wall and throw it with all your might up into the wall as high as possible - do 3 sets of 6-8 reps - this will activate new muscle fibers that will help in the future lift more powerful weights.
12. Choose the right shoes
To many, this will seem like a trifle, but the use of flip flops during heavy weights on a subconscious level makes you keep the thought in mind, but will the leg go with heavy weights ?! This thought enslaves and does not allow us to truly work out the columns that carry our body.
13. Don't relax while exercising
When doing a given number of repetitions, do not relax, keep your muscles in constant tension, this is much more difficult to do than resting for 2-3 seconds after each repetition, but much more effective in terms of increasing mass and strength.
14. Pull up daily
It doesn’t matter if the days of rest or training have come, every morning and every evening pull yourself up in 1 approach for the maximum number of times, rest only on Sunday. After 1-2 months, you will see how the results will grow in the increase in muscle mass and strength, as well as in working weights.
15. Train on an empty stomach
The last meal should be at least 2 hours before training and in moderation, training half hungry is much more fun and cheerful, this eliminates the feeling of heaviness.
16. Constantly increase the working weight
You can’t do it all the time with the same weight, you need to use it. If you work with the same weights for a long time, then the muscle volume will also be maintained at a certain level and you can forget about further growth. Without this, it is not possible to increase muscle mass and strength.
17. Train in descending order.
Usually there are 2-3 warm-up sets, and then 3-4 heavy workers with a constant increase. From time to time, use the method - do 2-3 warm-up sets, then set the maximum worker for 6 reps, then reduce the weight by 10% and do 8 reps, then 15-20 and do 10 reps.
This will not allow the muscles to get used to the load, which means they will not stop responding to it.
18. Eat Liquid Foods
Not every time there is an opportunity to eat every 3 hours - sort out the boxes, use forks, spoons, especially if the whole day 
runs on your feet. Another thing is when it is made from important and useful products, drank, charged the body with nutrients and order.
19. Pull up with an assistant
Here we consider 2 ways:
1) Use a special tourniquet, which is attached with two ends to the horizontal bar, and in the center you rest with your knees and it springs you up, helping you to pull yourself up.
2) Ask a partner to help you pull up when you have no more strength. Moreover, it helps to pull yourself up, and you lower yourself in the negative phase.
20. Rock your arms on squat day
After training the legs, the hands are fresh and full of strength, this will allow them to be pumped much better than during a back workout or.
Train, try and do not be lazy, everything is in your hands, pitching and lovely ladies, good luck!