How to quickly build muscle. Too frequent change of the training program. Principles of proper nutrition for muscle building

10.10.2019

This article will be of interest to all thin young people, because it will talk about how to gain weight skinny guy. Here you will be provided with all the necessary information concerning muscle growth in conjunction with your great desire to work on yourself. Without this, it will not be possible to achieve any outstanding success in this matter.

What is important when gaining weight lean

The main criteria for success in gaining muscle mass are:

desire, focus on results and patience
proper nutrition

The desire to increase your own weight in order to get rid of thinness should radiate from every cell in your body. Those people who are very eager to gain muscle mass finally achieve their cherished goal!

Faith in the result is also extremely important, with which it is easier to follow the chosen path. There are many examples of motivation real people who have gone from being skinny teenagers to having beautiful, beefy bodies. If they could, then you can, subject to all of the above points. Gaining weight is not very difficult, it is enough just to remove all restrictions from the head.

Immediately set yourself up for the fact that there will be no instant result. All the widely advertised methods of pumping muscles in a couple of weeks, a month, etc. is a useless waste of time. The first real results can be observed only after 2-3 months. Well, really noticeable transformations will be no less than a year later. If we talk about specific numbers, then in 12 months it is quite possible to gain 10-15 kg. This fact should cheer you up.)

How to eat right

receiving more calories than you spend (above your norm by 15-20%)
frequent meals - every 3-4 hours, in small portions
regular consumption of vegetables and water
the correct ratio of proteins / fats / carbohydrates (25-30% / 10-15% / 60%)
natural food at the heart of the diet

Constantly track your weight - every week at the same time. Too frequent weight control does not make sense. An increase of 500-800 g per month indicates a qualitative increase in mass (for you specifically, this is the minimum amount of fat and the maximum of new muscle fibers). Use a training diary.

Nutrition must be carried out in accordance with certain rules. In the morning, eat simple carbohydrates (sweets, fruits, juices). This will compensate for the nightly costs of your body. During sleep, a lot of energy is spent, which supports all the processes occurring in the body. A very important place in the diet is occupied by proteins that are directly involved in the creation of muscle structure. As a conclusion from the above - during the day the basis of your diet is proteins and complex carbohydrates. Eat proteins in equal portions throughout the day. Before going to bed, it is better to drink a casein shake or eat low-fat cottage cheese. This type of protein will be slowly released in the body, thereby preventing catabolic processes.

Training process for mass recruitment

Without training, it is impossible to gain high-quality muscle mass. All the extra calories that you get in the absence of training will go into fat. Without a doubt, this is not the mass that you would like to gain.

The body of thin people very poorly tolerates physical exercise. Therefore, make sure that the workouts are no more than an hour. Do more basic exercises, which include:

sit-ups
bench press
deadlift
pull-ups
arm curls
push-ups from the floor and on the uneven bars

During the first two weeks, it is necessary to master only the technique of these exercises. Do high reps with low weights. Thus, you train your muscles to contract correctly, strengthen your joints and ligaments, and also establish a neuromuscular connection.

Basic exercises for correct technique performance and a constant increase in the progression of loads will make your muscles grow by leaps and bounds. It is the base that causes a surge of hormones necessary in bodybuilding - testosterone and growth hormone. And adding to this quality food and good vacation, you will absolutely be able to build muscle.

As for the frequency of training, then going to the gym three times a day will be the best option to start with.

Target: preparatory

Body Type: Any

Difficulty: Beginner

Between training days, you should allocate one day for rest. Don't skip workouts. Compliance with the regime and proper nutrition will be the key to your success!

It is important to regularly receive training stress, which contributes to the release of anabolic hormones into the bloodstream. Without them, it will not be possible to achieve tangible results in mass and strength. In order for the body to build muscle volume, stress must be constant. Only in this case, the body will get used to the loads through muscle growth.

If you suddenly feel that you do not have time to recover (the body is broken, the muscles hurt a lot, there is no mood to pull "iron"), then skip the workout. Rest as much as needed, remember to overtrain. Remember to warm up before training and warm-up approaches.

By training according to this scheme for 6-12 months, you will lay a powerful foundation for further growth. In addition, you will definitely increase body weight, and feel the improvement in your health. Then you can think about things like split training and periodization.

Which sports nutrition to choose for mass gain

The importance of sports nutrition is often overstated. These are not anabolic steroids, so you can not expect a rapid increase in strength and muscle mass. First of all, these are ordinary food products that in one way or another are able to supplement your natural food. This group of supplements includes:

1. Protein. Mixes with high content protein is widely popular in bodybuilding due to the priority of this ingredient in this sport. There are several types of it:

whey (fast protein for taking in the morning and immediately after training);
casein (slow, for use before bedtime);
soy (with an average time of action);
egg (also medium).

For athletes, the first three types should be a priority.

2. Gainer. These are carbohydrate-protein mixtures designed for accelerated weight gain. The composition of the product includes proteins and fast carbohydrates, so this mixture is perfect for ectomorphs in the morning and after training. Gainer will help you in gaining the desired weight and gaining a strong physical shape.

3. Amino acids. This component is able to prevent catabolic processes in your body. They can be taken during or after strength training.

4. Creatine. Increases endurance and strength performance.

Resting right and growing

Since it is quite difficult for a thin guy to gain weight, you should take care of it as much as possible. Get rid of unnecessary stress and stress in your life as much as possible. The only thing you can afford is short cardio workouts, carried out at the same interval on rest days from exercise(2-3 times a week). Cardio workouts for skinny people should not go on for too long.

Also, don't underestimate the importance of sleep. Fall asleep as early as possible - before 23.00, and wake up without an alarm clock. It is in this case that the body will receive the recovery it needs for a good rest. Sleep should be given about 8 hours of time. In order to fall asleep quickly and not toss and turn in bed from side to side, it is important to learn one simple rule: severe fatigue organism. Therefore, try to get tired more.

But do not overdo it in this matter. oversupply physical activity will cause a breach metabolic processes and insomnia. Therefore, do all workouts in the gym for no longer than one hour, without taking into account the warm-up time. To sleep soundly, spend as much time outdoors as possible during the day.

Conclusion

This article provides simple answers to the question of how to gain mass for a thin guy. Based on the four principles described above, you will stop being skinny and finally start gaining the treasured muscle mass.

Liked? - Tell your friends!

How to gain body weight at home

Causes of thinness
Who will help
What is body weight
High calorie shakes
Sports nutrition
Loads
Fast
Without chemistry
girl

In the world of prosperity and the cult of food, the problem excess weight worth more than ever. Concomitant diseases haunt doctors and patients. But, in this article we will analyze the opposite problems, we are concerned about how to gain body weight at home.

Reasons - How to gain weight at home

Take a look around, if your parents or grandparents are slim to old age, then your genetics are against any extra pounds
Perhaps you are still young and your body is only growing, all the forces and resources are thrown into the restructuring of other systems and organs. Fat stores and muscles will build up later.
Your life is full of stress and lack of sleep. The destroying hormones cortisol and adrenaline drive your body fat
You are definitely not a gourmet, sweets and a feast are not for you. Banana snacks and tea with a bun are the daily menu for the day.
Work, school, hobbies and responsibilities make you live at a frantic pace. Public transport and marathon runs around the city until late at night are your usual routine.

It is this lifestyle that forms the figure about which they say “Oats are not for the horse”

In this article, we will not consider diseases that lead to weight loss, there are quite a lot of them, if something bothers you, contact your doctor or ask a question in the "Consultation" section

Who will help - How to gain body weight at home

Gastroenterologist - a specialist who treats diseases of the stomach intestinal tract. Poor quality food, semi-finished products, bad habits and poor ecology contribute to the development of diseases of the digestive system.
An endocrinologist is a specialist who treats diseases of the endocrine system. The endocrine system is the regulation of the body through hormones.
Neurologist - a specialist who treats diseases nervous system. The brain and spinal cord are its specialty.

Components of body mass

Let's take a look at what a person is. Why do we need to know this? How will we gain body weight at home if we don’t know which part of the body we should increase?

Getting fat in the bones - even sounds funny.
build up overweight at the expense internal organs is a crazy suggestion.
Can subcutaneous fat change the figure? Those. bones and fat? The wildest spectacle, pardon my rudeness!
Of course, only a set of muscle mass will allow you to gain weight and build a beautiful body.

Because 43% of the body is occupied by muscles! Almost half! Think about it...

Below is a table for clarity of the ratio of body parts.

№	Name	% ratio	kilograms
1	muscles	43	30
2	Bone tissue, skeleton	12.1	8.5
3	Skin and subcutaneous fat	8.7	6.1
4	Blood	7.7	5.4
5	Gastrointestinal tract	2.9	2
6	Liver	2.4	1.7
7	Brain	1.8	1.3
8	Lungs	1.4	1
9	Other organs, glands internal secretion etc. each less than 1%	20	14

I think the comments are redundant.

High calorie shakes

To gain weight at home, you need to increase the calorie content of the daily diet. Easy to say, hard to do.

Calorie shakes are great helpers in weight gain.

And so what you need:

This is a blender.
Do not forget to replenish the refrigerator with food.
Do not be lazy to prepare a drink regularly.

The first mega calorie bomb recipe!

	Product name	Gram	calories
1	two yolks chicken egg		161
2	Sour cream 20%	150	309
3	Olive oil	30	269
4	Confiture	30	55
5	Orange juice		60
6	Squeeze half a lemon	—	—
7	Total:	360

It's just fantastic - 854 calories! Two such cocktails a day, and a sumo wrestler will envy your progress. I'm not saying what will happen if you drink this miracle cocktail 3 times a day.

Most importantly, do not forget about regular food. The drink should be an additive to the main diet. If the first week you were able to drink only one portion of the 360 grams cocktail, don't worry, gradually add the second one!

Next killer cocktail

"Milk reinforced concrete"

Do you feel the weight of the recipe? 888 calories - what a beautiful figure! Confident weight gain every day!

But, remember, no more than 700 grams per week! This is Golden Rule! Health should not be undermined!

How to gain body weight at home with the help of sports nutrition

There are a lot of manufacturers of sports nutrition, both foreign and domestic. Consider the options of Russian representatives, as this is an ideal price-quality ratio.

For weight gain, we are primarily interested in “gainers” and protein, read more here.

By using these supplements and forming the correct daily diet, you can easily gain the desired kilograms.

But, as in any business, constancy and perseverance are important.

How to gain body weight at home with the help of physical activity.

Remember 5 simple truths:

muscle growth is possible only under load
exercises only with free weights (no machines)
workouts should be at least three times a week
full rest, this means no additional loads, plus at least 8 hours of sleep.
nutritious, timely meals

And the main truth: Muscles do not grow during training, but during the recovery period. The more you sleep, the more growth .

How to gain weight for a skinny guy at home quickly

Today, in order to gain weight for a thin guy at home quickly, you should pay attention to peptides from the Ghrelin group, which are growth hormone stimulators (samototropin), this is a hormone of the anterior pituitary gland responsible for body growth in young age. This hormone is also responsible for:

- for the content of glucose in the blood

- muscle growth

- metabolism

- regeneration, etc.

The main representatives of peptides are GHRP-6 and Hexarelin, GHRP-2, Ipamorelin

With the help of these substances, you can easily regulate weight gain and affect the feeling of hunger.

Peptides are much cheaper than self-trapine and you can easily buy them on the Internet, as well as find schemes on how to take them. But, remember, it is better to consult a specialist at a local hospital.

Anabolic steroids are also great for speed dial weight. But their impact on the body is enormous. In order not to harm yourself, this group of drugs must be taken under the supervision of your doctor.

Slim taut figure- guarantee of health Have a 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 on initial stage 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.

In a dream, the body is restored, which is why good rest is as important a part of a mass gain program as nutrition and exercise. 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 a 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 neck, dumbbells, pancakes 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.

Want to get big and strong? So that other men are respected, and girls are more willing to give a phone number? Vladimir Turchinsky once spoke about this: “When a man wants to be strong, this is normal. It's not normal for a man to want to be handsome." Bold expression. However, not everyone can set aside time and money for a gym. How to be in such a situation? How to gain muscle mass at home? About everything in order.

How to quickly gain muscle mass?

First, let's dispel the illusions of those who ask how to quickly gain weight. Building muscle is a long process that takes years of hard work. And not only in training, but also in the kitchen, since 40% of success in any sport depends on nutrition.

For dramatic changes in the physique that others will notice, you need to train for at least 1.5–2 years. So leave the thought to pump up to beach season for a couple of months. It's impossible.

Here's another inconvenient truth. Building muscle at home is much more difficult, because most people do not have their own sports equipment. The maximum that you can count on is a horizontal bar, bars, weights and small dumbbells. As additional weight, bottles with water or sand are used.

Note: If you want to progress faster in strength and muscle volume, find time for the gym. The results of home workouts are unlikely to suit, especially if a person is not predisposed to weight gain.

Principles of mass gain:

Choice of exercises. To build muscle, the training program should be dominated by heavy basic exercises. These are movements where more than one joint is involved. AT gym the big three are popular: bench press lying on a horizontal bench, classic deadlift, squats with a barbell on the shoulders.

Since there are no necessary simulators at home, you will have to be content with little. To train your chest, use various variations of push-ups from the floor and on the uneven bars. The back muscles are pumped with pull-ups on the horizontal bar with different grips. Loading the legs is more difficult. As an option - squats on one leg or with kettlebells at a slow pace, jumping out of a deep squat and sprinting for short distances.

Time under load. Almost all mass training programs indicate a rep range of 6 to 12 times. This is true, but the numbers do not matter, since the body does not know such a concept. The main thing is the time spent under load.

The optimal range is 20–30 seconds. Just during this interval, a person, depending on fitness, will do 6-12 repetitions. If you load the muscles less in time, strength indicators increase, if more - endurance.

How much to rest? Between sets, it is recommended to rest 45-90 seconds. This is true for training the chest, back and arms. When exercising your legs, take up to two minutes to rest.

Important point: at short rest between sets, their number should not exceed three. Also, do not do more than two exercises per muscle group in one workout, otherwise it is easy to fall into a state of overtraining.

Overtraining occurs when for a long time the load exceeds the recovery capabilities of the body. In this state, power indicators fall, appetite and desire to train disappear. Irritability grows, sleep problems appear.

load progression. How to gain weight for a man if his training does not change? No way, because the muscles will not grow if you do the same number of repetitions from year to year without changing the working weight. There is no reason for the body to create new muscle structures if what is already there is enough to perform the usual work.

Therefore, to increase the mass, gradually increase the training stress. In practice, it looks like this. A man presses a barbell weighing 80 kg for 6 reps in 4 sets. At each training session, he tries to do one more time. Having reached 10 repetitions in each of 4 sets, the athlete increases the weight by 2 kg and repeats this path again.

It is impossible to keep all the training information in your head. Therefore, for convenience, keep a diary. This is powerful tool, which has helped build muscle and increase strength for more than one professional athlete.

Weight ratio. Remember the rule that will help you gain and lose weight. Muscles grow with an excess of calories, that is, you need to consume more than you spend during the day. To lose weight, either reduce food intake or increase energy expenditure.

Nutrition for gaining muscle mass should consist of quality products. As a source of carbohydrates, use cereals, cereals, pasta from hard varieties wheat. In the sports environment, buckwheat, rice, and lentils are popular. Provide up to 60% of calories per day with carbohydrates.

Proteins are construction material. Use animal protein more effectively: white and red meat, fish, eggs, dairy products. The need for protein is calculated in proportion - 2 g of protein per 1 kg of body weight. Avoid feeling hungry. It is advisable to eat every three hours. There are 5-6 meals per day.

Important: within an hour after training, you need to eat to provide the body with energy and suppress destructive processes. Before going to bed, it is advisable to eat a pack of low-fat cottage cheese.

Recovery. We grow not in training, but in sleep. It is in the power of Morpheus that growth hormone is released in the body and a surge of testosterone occurs. So try to sleep at least 8 hours a day.

Avoid any stress other than training, because when a person is nervous, the concentration of cortisol, a hormone that literally devours muscle tissue, increases.

Mass training: how to build muscle mass

As already mentioned, building muscle mass at home is not easy. And this happens mainly due to the impossibility of a competent progression of the load, since most of work is carried out with its own weight. If you gradually increase the number of repetitions and approaches, then this will positively affect endurance, and the mass will not grow. How to be?

Perform exercises at a slow pace. On the example of pull-ups, this is 2 seconds for lifting and 3 for lowering. For half a minute, you can do 5-6 repetitions. Exercises on the crossbar and push-ups on the uneven bars do with additional weight. To do this, tie a dumbbell, kettlebell or water bottle to your belt.

Weight program at home

Since the total load is relatively low, pump the entire body in one workout. Start with the hardest exercise and end with the easiest:

Squats with weights - 3 x 6-12 times.
Jumping out of a deep squat - 3 x 8-10 times.
Pull-ups on the horizontal bar with a wide grip - 2 x 6-10 times.
Pull-ups with a lower wide grip - 2 x 6-10 times.
Push-ups on uneven bars - 3 x 6-12 times.
Push-ups from the floor - 3 x 6-12 times.
Pull-ups with a lower narrow grip - 3 x 6-12 times.

Rest between sets for no more than a minute, between exercises - 2-3 minutes. This workout can be done 2-3 times a week. Muscles are considered ready for re-loading 1-2 days after the disappearance of the krepatura.

Whether home workouts will be effective depends on the person's predisposition to gain muscle mass, adherence to the diet and training principles. There are many examples on the Web when an impressive body was built on horizontal bars and uneven bars. If it worked for one, it will work for you. The main thing is to systematically move towards the goal.

If you are dreaming of perfect body, but you just can’t achieve this particular result, it doesn’t matter, now we’ll talk about how to type at home quickly and according to all the rules.

Training is what will help correct any figure flaws.

Most often, the desire to gain mass occurs in guys than girls.

When making this decision, remember to exercise regularly and listen to our proven tips.

All the secrets of fast muscle gain

Do you want to know how to gain muscle mass at home for a man or a girl?

How to gain muscle mass at home for a teenager?

Do you want to know how to quickly type at home for a guy or a girl?

This is quite simple, although there are slight differences from the rules that a woman or a man needs to follow.

Many adolescents can often be observed underweight, because they are actively growing and developing. That is why muscle mass is so important.

Eat enough protein

Here is a small list of what the younger generation needs to achieve the goal:

A balanced diet, in the daily diet, the content of carbohydrates and proteins should exceed the norm that you used before. The break between each meal should be about 3-4 hours.
Mandatory workouts involving barbells and light weight dumbbells. It is with their help that active growth and endurance will be ensured. But it is worth remembering that serious sets of exercises can give an absolutely opposite effect, that is, stop or slow down growth.
Good rest and sleep, since all the energy goes into the growth of a teenager, he just needs rest. In order for the muscles to relax to the maximum, you need 9-11 hours. Break between strength training must be at least 2 days.
An excellent solution would be to replace ordinary drinks with milk, it is rich in calcium, this will greatly help in gaining mass.
Protein for dinner The best decision, this is how you can unload the digestive system.
To increase the activity and enrichment of the body useful substances you can drink smoothies, if you want to get better, add high-calorie foods there.

By observing all of the above rules, you can easily achieve your goal, while increasing activity and starting to lead healthy lifestyle life during adolescence.

Learn how to make the right protein shakes

Tip: weight cannot be gained in jerks and intensively, but, on the contrary, gradually, otherwise the consequences will affect your health.

The best exercises for gaining muscle mass

No time to go to the gym? Limit yourself, which you can buy at quite reasonable prices and conveniently located at home.

Thus, you will know how to gain muscle mass at home for a guy or girl in a short time.

All exercises have been personally tested by me, so I can say for sure: you will get the result quickly.

If you haven’t worked with weights before, at first you can train without them.

Remember the importance of a systematic approach

The handstand vertical push-ups are a great exercise for the shoulders and arms.
Push-ups, resting your feet on any object, be it a chair, table, bed. This exercise can replace the bench press.
Squats are ordinary and on one leg, in the second case, due to the load, the legs swing faster.
Swing press with a high position of the legs. Performing them, you need to simultaneously raise your arms, legs and touch them to each other until they are in a vertical position.
Press with bent knees.
Exercise "burpee", with its help you can pump the whole body, especially for the shoulders and legs. To perform correctly, you must first push up, and then jump out and make a clap.
In conclusion - the "boat". Take the starting position - lie on your back, start raising your arms and legs at the same time, thus strengthening your back.
The barbell press will help develop strong shoulders, pumps the pectoral, deltoid muscles, as well as the latissimus trapezius.

Tip: consistency is important in any, otherwise you will not get the result soon.

And here is a small complex, for which it is not at all necessary to have dumbbells and a barbell.

First of all, these are already familiar to everyone: to begin with, do 3 approaches, over time, you can increase their number.

It is better to do this a few weeks after the start of classes.

Combine nutrition with exercise

But do not immediately add 10-20 push-ups, optimal solution 1-2 after each workout.

And if you put a small pillow under your feet, the result will be better.

Tip: Take a 30-second break between repetitions, but not less, so you can burn a lot more calories.

Starting this exercise, it will not be superfluous to stretch a little, but it is better to do a small one for the back muscles.

Stretch the last push-ups longer, so the muscles tense to the maximum. Do you want to increase the load on your hands?

Not a problem, just put them on already. As you already understood, you can choose a convenient angle for push-ups yourself and work for the result.

For the development of all groups of pectoral muscles, the following exercise is perfect.

It is with its help that you can learn how to gain muscle mass at home in a month.

In this case, you will not need to do a huge number of incomprehensible exercises.

Since not everyone has bars in the house, use ordinary chairs.

Their height should be optimal so that you can easily lean for balance, pull your legs under you and lower yourself with your hands.

Don't Forget About Dumbbell Exercises

It is better not to do a large number of repetitions. Your workouts should be consistent, and your muscles should not be overworked.

Do not forget about dumbbells, you can choose them for yourself individually.

It is the exercise presented that is performed without even getting up from the couch. You just need to lie on your side and with one hand lift the dumbbell up from the floor to your level.

For one arm, do about 15 repetitions, three approaches will be enough. Change your hand every time and the payload on the muscles is guaranteed to you.

As for the exercises, they are not difficult at all. It’s better to start with classic lunges.

When performing them, it is better to rest your hands on the belt or lower them for balancing.

Try to take a wide step, while the second leg should be bent in right angle. Hold each position for 15 seconds.

Side lunges also do not interfere, but you need to sit down as low as possible.

If at the beginning of training you don’t get a deep squat, it’s okay, progress will be noticeable after each session anyway.

It is important to choose the right set of exercises

You can do backward lunges. If you perform these three completely ordinary exercises, you will get Beautiful legs without fat and cellulite.

Tip: for a quick set of muscle mass at home, a girl or a guy will be useful strength exercises with dumbbells.

Lying on your back on the mat, put your hands under your buttocks, lift them up and start spreading them to the sides.
Kneeling, slowly sit down on the buttock, deviate to the same side and jerk back to the starting position, then repeat on the next one. Do not use your hands as a support.
Squats will not be superfluous, do them better, as low as possible, without losing balance.
Now you need to lie down on your side and raise one leg, while bending it slightly at the knee. Move only with the lower leg, slowly, keep it straight and make the maximum amplitude. After 10 repetitions, change the leg, the elbow can serve as a support.

Productive training rules

If you think you are less effective than in the gym, remember - you are not!

But to achieve results, wherever you do, you need to adhere to the basic rules.

You will definitely like the result

It is better to train with a partner, ask a friend, husband, wife to help you, this will be an additional insurance.
If you want to maximize the use of muscle fibers, do each exercise until you feel that the muscles can immediately fail.
No need to be distracted by external stimuli, such as TV or computer. The temptation is great, but all your attention should be focused on what you are doing.

Muscle tissue grows mainly and recovers, so do not forget to take time to rest between work and training.

And the video below will make it easier for you, in which you can find even more useful tips, about how to gain muscle mass at home for a man and a woman: