How to increase muscle mass. A sample menu for a set of muscles by day. Training and recovery

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How often are men dissatisfied with their figure? It turns out no less than women. How to pump up muscles and increase their volume. It happens that a person regularly visits the gym. And the muscles remain at the same level or are added very insignificantly.

Of course, in our time there are a lot of proposals related to anabolic drugs. But be aware of the risk side effects associated with the use of this product. It is best to build muscle correctly and gradually, using proper nutrition and strength training. Today we will talk about how to build muscle mass at home.

Nutrition for muscle gain

Nutrition is important point while working on your body. For effective weight gain, you need a properly selected diet. In no case do not eat everything indiscriminately. For example, if you eat simple carbohydrates, then thin people will remain the same, except that strength will increase, and fat people will get fatter even more and their muscles will be tightened by the fat layer. You need to eat a lot (as there will be active training), but according to certain rules. The best professionals advise to follow these rules:

• no need to pursue the goal of pumping up the muscles of the body, at any cost. At first, the data will not change quickly, but if you do everything right, then a positive result will not be long in coming;
• . Water is the source of life. Two-thirds man, created from water and about no set muscle mass there can be no talk without enough water;
• eat often, take snacks. Often fractional nutrition doctors use it to treat the stomach, but bodybuilders also appreciated its beneficial effect. During such nutrition, the processes of protein breakdown simply do not have time to begin;
• before exercise, you need to eat complex, and after exercise, simple carbohydrates. Complex ones include various cereals, vegetables and legumes. To simple - chocolate, bakery products. Complex ones are spent slowly, giving their useful material gradually, and simple ones are quickly absorbed by the body.

Squirrels

But you need to eat only lean meats - lean veal, chicken, rabbit meat is perfect. The amount of protein consumed should be at least 30% of the total diet. In addition to meat, protein is found in such foods:

• milk products;
• River fish;
• beans.

Carbohydrates

Carbohydrates are the food to fulfill all metabolic processes. If the amount of carbohydrates is not enough, then the body will begin to eat muscles and all efforts will be wasted. Carbohydrates should be 60% of the daily diet. Eat carbohydrate foods before power load. The basis of carbohydrates is complex carbohydrate products, which are abundant in:

• unpolished, preferably brown rice;
• oatmeal, buckwheat, wheat porridge, of course on the water;
• wholemeal bread;
• various vegetables;
• fruits, useful bananas, grapes.

Fats

There is an erroneous opinion that all fats are something harmful and absolutely unnecessary. There are both unnecessary fats and healthy ones. Fats should make up 15% of the total daily diet. Needed by the body fats are found in:

• fatty fish;
• vegetable oil;
• various nuts and seeds.

A set of exercises

How to build muscle at home is a very simple question, we offer you a set of movements that can be easily performed both at home and in the gym. If they seem too simple, weight them down with a backpack filled with books or something else:

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Hello my dear readers. Many people want to become the owner of a beautiful body with developed muscles, but not everyone has the opportunity and time to visit the gym. I will tell you how to gain muscle mass at home without resorting to the help of trainers and without buying expensive sports equipment.

The process of gaining muscle mass can be divided into two main components - and. Dieting alone will not be enough to increase mass. However, without a proper diet strength exercises will not be particularly effective and will not give the expected result.

This means that you need not only a training plan, but also a well-designed diet. The process of weight gain can be carried out both independently and under the supervision of an instructor who, if necessary, makes adjustments to the training regimen and advises which products and in what proportions should be included in the menu. You can do without consulting a specialist, because there is nothing super complicated in the selection of suitable exercises and products. If you do not have the opportunity to ask for help from an instructor, you can write to me. I'll help point you in the right direction.

Proper nutrition

A balanced diet will help the body cope with fatigue, provide it with a complex of necessary substances and elements, and, no less important, create the prerequisites for speed dial masses.

Protein is essential for gaining mass, and carbohydrates are essential for a successful workout. But fats need to be fought, because in this case there is little benefit from them. An increase in muscle mass does not mean at all that a person should become fat, so foods with a significant content of fat will have to be abandoned.

By the way, you will have to eat according to the schedule at least 4 times a day.

Removing bad habits

sports, even if we are talking about uncomplicated, incompatible with bad habits. In our case, we are talking about quite serious physical exertion. Forget about cigarettes and alcohol. The body will have a hard time anyway, but if you additionally test it with cigarettes and alcoholic beverages, the result will have to be achieved much longer and with great effort. Yes, and health addictions are clearly not beneficial.

I note that alcohol will disrupt or even destroy the entire diet, and can also have a negative effect on sleep. The rest period is very important, since it is at this time that the body recovers.

Arranging home workouts

To build muscle mass, it is absolutely not necessary to go to the gym. Training can be easily organized at home, but you will need a set of equipment (barbell, dumbbells, bench). However, the most important thing in home workouts is not finding and buying equipment, but commitment to classes.

Assessment of individual capabilities

It will be easier for beginners to evaluate their own individual capabilities with the help of a coach. It usually comes down to doing a few simple exercises, . Trained people tend to correctly evaluate own forces and can predict what weights they can work with in order to build mass.

You can evaluate the possibilities yourself. It is enough to complete three exercises:

• Squat (15-18 times).
• Push-ups (12-15 times).
• Pull-ups (8-9 times).

If the number of repetitions is less than indicated, this indicates that the current physical training does not allow you to start an intensive training schedule. You will first have to tighten up the general physical form, and only then start working on increasing muscle mass.

Motivation

It is unlikely that you will be able to increase muscle mass very quickly. This process is quite lengthy and takes more than one week. The difficulty lies not in the fact that you have to work with weights or adhere to proper nutrition, but in not interrupting the whole process. A person must have a strong motivation, and only in this case he will succeed.

However, the desire to get beautiful body and developed muscles for many is more than sufficient motivation. The result will really be noticeable and, in addition, you will accustom yourself to a balanced diet and get rid of bad habits (if any).

Sample menu for muscle gain by day

In order to ensure muscle growth, it is necessary to get more calories from food than the body normally needs. There are numerous online calorie calculators that can help you quickly calculate your daily intake.

I will only note that the calorie rate increases by approximately 1.5-2 times from the usual, when it comes to strength training aimed at increasing muscle mass. That is, if you used to have enough 1700 Kcal, now you have to gain about 2500 Kcal per day. At the same time, the increase in calorie content should occur gradually, without sudden jumps.

Calculation of the required number of calories using the Harris-Benedict formula:

1. Metabolic rate calculation: 66 + (13.7xWeight) + (5xHeight) - (6.8xAmount full years). We take weight in kilograms, height - in centimeters.
2. The resulting value is multiplied by the coefficient. activity.

Activity coefficients:

• 1.2 - inactive lifestyle.
• 1.375 - regular light exercise 2-3 times a week.
• 1.55 - moderate activity, sports 3-5 times a week.
• 1.725 – high level activity, heavy exercise up to 7 times a week.
• 1.9 - physical work, professional sports.

BJU proportions:

• The daily norm of proteins is 1.5-2.5 per kg of weight.
• The daily norm of fats is 1-2 g per kg of weight.
• The daily norm of carbohydrates is 4-6 g.

I have already said that the usual three meals a day will have to be abandoned. Meals should be at least 4 (preferably 5-6). Food is divided in approximately equal portions between all meals, that is, it cannot be said that more is eaten in the morning than in the evening.

An approximate menu based on the fact that an athlete should receive 2500 Kcal may look like this:

The first day

• Breakfast - Millet porridge with pumpkin, nuts, honey and cottage cheese-strawberry mousse, 420 g, 534 kcal (B-28g., F-12g, U-77g).
• Second breakfast - Casserole with raisins walnut vanilla sauce and Korean Carrot Salad with Chuka 150/20/150 578 kcal (B-16.3g., F-35.2g, U-49.1g).
• Lunch – Bolognese Pasta and Korean Carrot Salad with Chuka 100/150/150 400g (634 kcal
• B-20.7g., Zh-32g, U-65.8g).
• Snack - Cheesecakes with cherries, yogurt, creamy cherry sauce, 190g., 465 kcal (B-12.7g., F-18.3g, U-64.2g).
• Dinner - Steam chicken cutlets with buckwheat, broccoli and yogurt, 270g., 367 kcal (367 kcal B-31.8g., F-11.4g, U-34.2g).

Total: Kcal 2578 Proteins 109.5 Fats 108.9 Carbohydrates 290.3

Second day

• Breakfast — Pumpkin pancakes with apple sauce and cranberry cream sauce 240g., 500 kcal (B-7.4g., F-22.4g, U-67.4g).
• Second breakfast - Chocolate muffins with peanut butter and creamy cherry sauce 220g., 501 kcal (B-26.7g., F-17g, U-59.5g).
• Lunch - Baked minced turkey with sun-dried tomatoes with jasmine rice and pesto sauce 270g., 502 kcal B-20.3g., F-18.4g., U-63.7g.).
• Snack - Chicken breast salad, salad mix, creamy mushroom sauce and cottage cheese-strawberry mousse 320g., 438 kcal (B-33.9g., F-22.8g, U-21.6g.).
• Dinner - Vitamin salad with pumpkin seeds and Green sauce 170g., 354 kcal (B-2.6g., F-32.7g, U-12g).

Total: Calories 2295 Proteins 90.9 Fats 113.3 Carbohydrates 224.2

Day Three

• Breakfast — Omelette protein Fitness beans, tomatoes Rice pudding with almonds and vanilla sauce 270g., 562 kcal (B-35.5g., F-29.4g, U-38.9g).
• Second breakfast - Sandwich with chicken breast, baked peppers and Korean-style Carrots with fuju 320g., 605 kcal (B-36.4g., F-31.1g, U-44.5g).
• Lunch - Venison kebab with baked potatoes, lingonberry and pesto sauces 290g., 574 kcal (B-31.8g., F-28.7g, U-45.4g).
• Snack - Salad with seafood, creamy mustard sauce and protein omelette with herbs 320g., 478 kcal (B-24.4g., F-32.4g, U-19.1g).
• Dinner - Grilled chicken breast with broccoli and yogurt with herbs and mustard cream sauce 310g., 327 kcal (B-31.9g., F-17.1g, U-12.7g).

Total: Calories 2546 Proteins 160 Fats 138.7 Carbohydrates 160.6

Day four

• Breakfast - Pancakes with minced chicken and creamy mushroom sauce 190g, 452 kcal (B-27.8g, F-25.6g, U-58.6g).
• Second breakfast - Cheesecakes with cherries, Omelet with chicken breast and creamy mustard sauce 360g., 553 kcal (B-53.3g., F-29.8g, U-16.8g).
• Lunch - Beef hedgehog with pasta with barbecue sauce 270g., 548 kcal (B-29.2g., F-14.8g, U-74.3g).
• Snack - Vegetable salad with turkey in sesame and Protein omelette with broccoli and Pesto sauce 340g., 498 kcal (B-30.9g., F-32.8g, U-21.5g).
• Dinner - Grilled quinoa chicken breast, green beans and pesto sauce with arugula 270g., 396 kcal (B-34.1g., F-17.8g, U-24.9g).

Total: Calories 2447 Proteins 175.3 Fats 120.8 Carbohydrates 196.1

Day five

• Breakfast - Omelet with vegetables, creamy mushroom sauce and cottage cheese-strawberry pudding 340g., 565 kcal (B-50.8g., F-29.3g, U-19.4g).
• The second is breakfast Salad with squid. vegetables. dressing Balsamic and cottage cheese casserole with coconut milk 300g., 520 kcal (B-43g., Zh-24g, U-28g).
• Lunch - Grilled chicken breast with buckwheat, green beans and Green sauce 290g., 539 kcal (B-30.4g., F-28g, U-41.4g).
• Snack - Broccoli salad with vegetables and Cottage cheese casserole with hazelnuts 320g., 507 kcal (B-26.4g., F-32.1g, U-32.4g).
• Dinner - vegetable stir fry with grilled squid 300g, 229 kcal (B-21.9g, F-7.4g, U-18.4g).

Total: Kcal 2360 Proteins 172.5 Fats 120.8 Carbohydrates 139.6

Day six

• Breakfast - Omelette with chicken and tomato with creamy tomato sauce and cottage cheese-strawberry mousse 340g., 514 kcal (B-38.4g., F-30.6g, U-18.7g).
• The second - breakfast Vegetable salad with turkey, creamy mustard sauce and cottage cheese-strawberry mousse 320g., 550 kcal (B-36.6g., F-31.5g, U-28.3g).
• Lunch - Lasagna bolognese 260g., 541 kcal (B-23.3g., F-32.4g, U-32.7g).
• Snack - Vitamin Salad with pumpkin seeds and banana-oat muffins with strawberry jam 370g., 496 kcal (B-6.5g., F-24.7g, U-61.8g).
• Dinner - Quesadilla with chicken, vegetables and barbecue sauce 220g., 372 kcal (B-22.8g., F-13.8g, U-39g).

Total: Calories 2473 Proteins 127.6 Fats 133 Carbohydrates 180.5

Day seven

• Breakfast - Oatmeal with dried fruits and dried apricots, prunes, almonds, walnuts 330g., 544 kcal (B-13.5g., F-26.4g, U-77.7g).
• Second breakfast - Greek salad with Feta cheese and Cottage cheese casserole with raisins, walnuts 300g., 572 kcal (B-24g., Zh-36g, U-38g).
• Lunch — Steam beef cutlets with baked potatoes and creamy mushroom sauce 290g., 556 kcal (B-45.9g., F-21.8g, U-43.7g).
• Snack — Pumpkin pancakes with apple sauce and creamy lingonberry sauce 240g., 500 kcal (B-7.4g., F-22.4g, U-67.4g).
• Dinner - Chicken zrazy with mozzarella, buckwheat and broccoli 250g., 363 kcal (B-34.3g., F-10.6g, U-32.6g).

Total: Calories 2535 Proteins 125.1 Fats 117.2 Carbohydrates 259.4

What to eat before and after training

There is no consensus on whether to eat right before a workout. On the one hand, by eating protein-rich foods, you will create an additional load on the body. In addition to the fact that he will have to work under an increased load, part of the energy will be spent on digesting food.

However, do not forget that immediately after eating, the level of insulin in the blood increases, which in turn stimulates blood flow, which also nourishes the muscles. And this means that the muscles receive more oxygen, more useful elements and nutrients. As a result, protein synthesis in muscle mass is accelerated, and this is exactly what we need. Synthesis is enhanced even more noticeably if you consume drinks and liquid foods before training.

As for nutrition after training, it is definitely necessary, because it is during rest and recovery that muscle mass is gained. Just in case, let me remind you that directly during training, muscle fibers are destroyed, and they need to be restored.

In order to develop muscles, you need not only physical exercise, but also protein, carbohydrates and some fat, as well as various macronutrients that act as catalysts for the growth process.

The first half hour after the end of a workout is called the carbohydrate window (or protein window). During this short period, the body experiences an acute deficiency in nutrients. Some experts recommend taking protein foods, while the other half advise feeding the body with carbohydrates.

Sports nutrition and supplements

Modern pharmacology has come a long way. On sale you can find a huge amount of sports nutrition and various supplements that stimulate the process of increasing muscle mass. Of particular interest is protein, as well as vitamins, which help the exhausted body to receive important substances and elements.

Protein

75-80% of muscle tissue is water, and another 20% is protein. It is protein that is the main material on the basis of which muscles are formed. In order for muscle mass to begin to actively increase, protein intake should be at least 2 g per 1 kg of weight.

Protein can be obtained from various animal products (primarily from eggs), but the easiest way to get it is from protein - a sports supplement containing protein mixtures. You can quickly increase muscle mass with whey protein.

Casein protein, on the other hand, is characterized by a slow release of protein. It is recommended to use it before bed.

The most versatile is considered a complex protein. It not only helps the body successfully cope with stress, but also allows you to recover faster.

Homemade Protein Shake Recipes

Muscle fibers damaged during training must be restored, and it is in the process of recovery that they increase and grow, and protein plays the most active role in this. I’ve already talked about getting protein from supplements, but if you don’t feel like spending money on sports nutrition or it is not possible to order it, you can get by with protein shakes. You can cook them at home, and only a blender is needed from the necessary kitchen appliances.

First recipe

We will need:

• Sour cream (120 g).
• Orange juice (100 g).
• Lemon juice (half a lemon is enough).
• 2 tbsp olive oil.
• Fruit confiture (30 g).
• Egg yolk (1 pc).

We mix the ingredients (except for confiture and lemon juice) in a bowl and grind with a blender until smooth. Then add the remaining ingredients and mix thoroughly.

Second recipe

We will need:

• Milk (400 ml).
• Cottage cheese (150 g).
• Bananas (200 g).
• Nuts (50 g).
• Honey 2-3 tbsp.

Mix the ingredients in a bowl and grind with a blender. The cocktail should be divided into three meals and consumed throughout the day.

Third recipe

We will need:

• 250 ml of kefir or milk.
• Half banana.
• 2-3 tablespoons of oatmeal.
• A pinch of cinnamon.
• Yogurt or ice cream (optional)

Mix all the ingredients in a bowl and grind with a blender.

In fact, there are many recipes for homemade cocktails, and you can easily come up with your own recipe.

Features of home workouts

I will not dissemble - training in the gym, and even under the supervision of an experienced trainer, in most cases will be more effective than home training. On the other hand, if there is no opportunity to visit the gym, but you want to gain muscle mass, there are no obstacles to exercising at home.

It is better to choose such a set of exercises when, in one workout, the load will come to all muscles and major muscle groups. The body perceives serious physical activity as stressful situation, there is an active production of anabolic hormones, and it is they that have positive influence for growth.

What weights can be used

It is advisable to have a pair of stacked dumbbells and a barbell at home, but you can make weights yourself. Water bottles, bottles or sandbags are a reliable alternative. It may not be so convenient to deal with them, but expenses are minimized.

Sports equipment to help

Of the additional equipment, a bench and racks for working with a barbell are very useful. However, you can always build an alternative from several stools placed in a row. It is desirable that there are bars and a horizontal bar in the yard. Chairs can act as a kind of replacement for the bars. As for the horizontal bar, you can install it in almost any doorway.

What exercises can you do at home

You can do the following exercises at home:

• Pushups.
• Push-ups on the uneven bars (as an alternative, you can use chairs).
• Bench press.
• Standing barbell or dumbbell press.
• Incline dumbbell row.
• Incline arm extensions.
• Twisting.
• Standing arm curls.

Execution technique

The number of approaches and repetitions is selected based on individual characteristics. Usually the number of repetitions does not exceed 8-10 (for legs up to 20), because if you repeat the exercise more times, endurance begins to train, which is not our goal. It is important for us to give a high load on the muscles in order to provoke their growth. Two or three approaches are enough.

Since work can go with weights, it is very important to follow the technique of doing the exercises, otherwise there is a risk of injury. If you are not sure that you understand how to perform the exercise correctly, watch the instructional videos.

If possible, train with a partner. He will be able to insure when performing some exercises.

Workout Example

The training program I propose will be of interest to beginners, because it almost does not involve the use of weights. The fact is that for beginners, the weight of their own body is enough, because this is almost the maximum load that they can handle. Accordingly, the exercises will immediately be perceived by the body as heavy, and the recovery mechanism will be launched.

The program is not the most strenuous, but it should be followed if you want to achieve results. One day of training alternates with two days of rest (1 day of training + 2 days of rest + 1 day of training). Then everything repeats. On the first day, the muscles of the upper body are worked out, after two days of rest, we work on the legs. The number of approaches on the first day is 2-3, on the second - 3. The number of repetitions on the first day is 8-10, on the second - 10-20.

The first day

• Pushups.
• Vertical push-ups.
• Push-ups between supports.
• Pull-ups on the crossbar with a wide grip to the chest.
• Back push-ups.
• Reverse pull-ups.
• Bench press.
• Alternate lifting of dumbbells for biceps.
• Exercise for the back (pulling up on the horizontal bar and pulling up with a reverse grip).

Second day

• Sprint 3 times for 15 seconds at maximum speed.
• Squats.
• Lunges.
• Rise on socks.
• Lunges with dumbbells.

Conclusion

Following a diet and doing exercises to gain muscle mass requires a lot of effort, including strong-willed. The reward for work will be rapid muscle growth, improved body relief, and moral satisfaction. Vitamins and proper nutrition will support the body.

That's all for now. In my new articles, I will definitely share my knowledge about training, proper nutrition, exercise and other aspects. healthy lifestyle life.

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An effective training regimen that allows you to quickly build muscle in the body is positioned as the answer to the question: "How to gain muscle mass at home in a month." You should say goodbye to bad habits, including smoking and drinking alcoholic beverages. Rest is an important component slim figure. Good sleep will avoid the risk of stress, changes in hormonal levels, which is fraught with the intake of extra calories.

How to build muscle at home

The desire to correct the figure and develop muscles equally arises among men and women. Limitation of financial opportunities, lack of information savvy and willpower are the main obstacles on the way to the goal. Armed with knowledge, it's not hard to start with the basics. A set of muscle mass at home is based on three components:

• regular workouts;
• balanced nutrition;
• complete rest.

To build muscle at home, it is not necessary to exhaust the body by losing weight and purchase a subscription to the gym. You can perform a certain set of exercises at home. All it takes is a refurbishment of the space. Among the recommended equipment is a professional barbell, kettlebell or dumbbells.

Proper nutrition for gaining muscle mass

During the period of radical training, hunger is the main enemy of the athlete. Balanced healthy eating for gaining muscle mass - a fair statement regarding athletes of different weight categories, teenagers or amateur beginners of any body composition. Methodical regular training will be a waste of time in a calorie deficit. The optimal level of vitamins and trace elements will allow you to build muscle mass:

• Protein is necessary to increase dry muscular tissue, strength endurance of the body. It is found in meat, poultry, fish, dairy products.
• Carbohydrates provoke the absorption of protein foods, saturating the cells of the body with energy. The class of simple carbohydrates refers to a quickly digestible group of foods, including sugar and fruits. Complex ones break down slowly. Therefore, the proportion of vegetables, grains, nuts should be increased to 65% in the diet.
• Fats will help restore the correct hormonal background. Admission is acceptable fatty acids in the proportion of 65% animal and 35% plant origin.

Nutrition for gaining muscle mass for girls

The overwhelming majority of women are in solidarity in their desire to lose weight, pump up the buttocks, stomach, legs. The goal of forming a muscular body is often added to the listed list. Nutrition when gaining muscle mass for a girl is one of the main components of physical self-improvement. Compliance with the correct diet is accompanied by basic rules:

• Calorie intake. Resources for muscle growth are accumulated by adding 100-150 calories more than burned per day.
• The correct ratio of bju. Muscle gain will require calculating proportional compliance with micronutrients to body weight. Per 1 kg total weight- 1.5-2.5 g of protein, 3-4 g of carbohydrates, 0.4-0.8 g of healthy fats. If the increased consumption of carbohydrates provokes the appearance of fat folds, it is necessary to increase the daily protein intake from 2.5-3.5 g per 1 kg of body weight.
• Saturation of the body with minerals and fiber, which are responsible for the absorption of protein, increasing the vital activity of the body.
• Frequent eating. It is important to eat small meals to improve metabolism.
• Plentiful drink in the amount of 2.5-3.5 liters per day. The predominance of protein in the diet requires healthy kidney function. Drinking green tea significantly speeds up metabolic processes.

Nutrition for muscle gain for men

It is impossible to succeed in the metamorphosis of your figure without observing important aspects regular food intake. The diet for gaining muscle mass for men is based on an ideal recipe that combines:

• Proteins responsible for a toned torso. Sports physiologists insist on taking beef rich in zinc, creatine, iron, B vitamins, amino acids. should be adhered to daily allowance protein in the range of 2.5-4.5 g / 1 kg of body weight.
• Slow carbohydrates before training. They act as regulators, maintaining the most stable rate of glucose in the blood, influencing the acquisition of a beautiful muscle tone.
• A diet of small meals up to 6 times a day, which will ensure a regular supply of amino acids to the muscles.
• Vitamins C, E, A, D. Their action is aimed at the destruction of free radicals.
• Water regime. Mineral water without gas should be preferred.

An effective menu diet for guys may include:

• breakfast: cereal with ham, 350 g of cottage cheese, a glass of milk;
• second breakfast: 300 g of beef chop, a glass of milk;
• lunch: boiled potatoes chicken meat;
• afternoon snack: 300 g of cottage cheese, fruits, dried fruits;
• dinner: chicken meat with pasta, fruits, nuts;
• a few hours before bedtime: a glass of kefir, cottage cheese.

Home workouts to gain muscle mass

The training program for gaining muscle mass at home does not allow neglect of the basic principles:

1. The duration of one training is no more than 1 hour.
2. Compliance with a break between sets of 1-4 minutes.
3. Rest between workouts 72 hours.
4. Orientation to basic multi-component exercises.
5. The range of building one exercise is up to 12 complexes, no more than 3 sets.
6. Train with a gradual increase in load.

Muscle Building Exercises

The technique of engaging one muscle group per week will allow you to gradually pump up the entire body without overloading the muscle tissue. Gymnastics before the main training includes squats, stretching, sports aerobics. Muscles will be better recruited with steroids, protein shake. Complex exercises for muscle growth at home include:

• Push-ups from the floor can be done with the traditional approach or on the fists. The exercise involves all the muscles of the body.
• Working out the back muscles. Lying on your stomach, hook your feet on a stable object. Close your hands behind your head. Slowly arching your back, raise and lower your body.
• Lifting the knees on the horizontal bar. Using a wide or medium grip, raise your legs at a right angle. Hold the tension for about two seconds. Inhaling, slowly lower to the starting position.
• Incline kettlebell press. In a standing position, raise the projectile to the shoulder, straighten the arm above the head. To carry out inclinations in the direction opposite to the weight, touching the floor surface with your free hand. The weighted arm should be in a position perpendicular to the floor.

Video: how to build muscle at home

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 question during homework.

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

It is better for beginner athletes to work out all muscle groups in one workout. An organism that is not accustomed to constant stress will actively respond to exercise. At the first stage, you can do without heavy sports equipment. As weights, you can use two-liter water bottles, as well as a backpack with books.

by 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 work effectively most 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 rapid growth 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 training program you have to 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 proper diet nutrition. In no case do not deny yourself food. Eat plenty of foods daily great content protein, as well as carbohydrates. 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 use 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. In spite of beneficial features 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 up correct mode day. 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 pain in the muscles. Don't forget the easy 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.

Are you unhappy with your hands? Are they weak, saggy and skinny? Do you want them to become strong and fit right now? Making muscles grow instantly is impossible, but if you work hard on yourself and develop smart tactics to achieve this goal, you will see visible results in a couple of weeks or a month.

Steps

Example schedule for arm training

There is no one “correct” way to build arms, but the examples below will help you create a balanced routine that targets your entire upper torso, not just your biceps and triceps. For maximum effect take one day off between training days, and after the final third day and before the start of a new week of training, rest for two whole days, only then your regimen will be balanced. In the remaining four days of the "weekend" direct efforts to the development of other muscle groups: back, legs and everything else.

Exercises for the main muscle groups of the hands

Consider an intense workout schedule. To pump up your arms, most fitness centers will advise you to start with weight lifting and a bunch of exercises to develop the upper body. Lifting weights is a type of exercise where you can do everything at your own pace. The more time and effort you put in, the better the result. And while there is no “correct” way to bulk up your arms by lifting weights, in general, for optimal results, it’s wise to keep the following tips in mind:

• Try to lift as much weight as possible every week. In an intensive weight lifting regimen, you usually exercise five days a week, and leave the remaining two days for cardio or rest.
• Try to avoid exercising the same muscle groups two days in a row. Muscles need rest and time to recover from stress in order to grow. For example, if today you pumped triceps, then tomorrow focus on the pectoral muscles.
• You do not need to concentrate only on your hands, otherwise, over time, your figure will look strange and disproportionate. Hands will be big Bottom part skinny body. It is good if you do exercises for the legs and abdominal muscles at least two days a week.

1. Train your biceps. Usually, when a person decides to pump up strong, muscular arms, he remembers only one muscle group - the biceps. Why so, of course, is obvious. After all, bodybuilders are usually represented as lying on a bench and pressing a heavy barbell. Usually, the biceps are not the strongest muscle group in the upper body (or even in the muscle groups of the arms), but no one denies that they are very important in many cases. exercise for lifting and pulling heavy weights. Below are a few exercises that will make your biceps burn:

   Train your triceps. While they sometimes get less attention than their bicep neighbors, the triceps are generally considered to be a more important muscle group for both muscle building and overall strength gains. Be sure to give your triceps just as much attention as your biceps, if not more. If you want strong, muscular arms, then this is exactly what you need. Below are some great triceps exercises:

   • Triceps stretch: Standing position, keep your hands at your head, each with a dumbbell. Keep your elbows bent parallel to each other. Raise the dumbbells up over your head, being careful not to hit yourself on the head. Lower the weight back to the starting position and repeat the exercise.
   • Push-ups on the uneven bars: Rest on two parallel handles or on the edge of the bench with your hands. Slowly lower yourself down until your forearms are level with the floor, then lift yourself up without twisting or jerking. Repeat the exercise.

2. Pump up the area of ​​the shoulder joint. Broad and strong shoulders are often considered very attractive. In addition, the deltoid muscles are important in various physical exercises, for example, for bench press, throws, and also helps to avoid injuries of the shoulder joint. Below are just a few exercises that you may find useful:

   • Standing Press: In a standing or seated position, pull a weighted barbell to your chest, keeping your hands a medium distance apart, palms down. Slowly lift the weight towards your face, then over your head. Lower the bar to somewhere near the level of the chin and continue the exercise.
   • Do an exercise to spread your arms to the sides: In a standing position, hold a dumbbell in each hand. Slowly raise straight arms to the sides, the movement should come from the elbows. When your arms are roughly parallel to the floor, slowly lower them back down and repeat. You can also add straight arms forward or backward to work the front and back of the shoulders.
   • Overhead Lift: This is a full-body exercise that works not only the shoulders, but also the hips, legs, and back. Standing position, in front of you on the floor should be a weighted barbell. Gently begin deadlifting to bring the barbell up to about waist level. Raise the weight to your chest (all movements should be under control) and perform a standing press (see above) to raise above your head. Now reverse all of these steps to place the weight on the floor and repeat.

3. Pump up your chest. And although the chest muscles are not technically part of the arms, strong arms with a thin chest will not make the proper impression, so training this area is a must for anyone who wants to pump up their arms. Moreover, arm muscles, such as triceps, often play a significant role in chest exercises. Although the bench press is the most famous, but not the only way work out the pectoral muscles. The list below will provide you with more information about this exercise and others:

   • Bench press lying on the bench: The position lying on the back. Gently lift the weighted barbell (or two dumbbells) up from your chest until your arms are extended, then lower the weight back down and repeat. Be sure to have someone belay you to avoid serious injury when lifting the load.
   • Dumbbell Raise: Lying on your back or on an exercise bench with dumbbells in each hand. Spread straight arms to the sides, then slowly, gently connect them in front of you without bending. Lower your arms back to the starting position and repeat the exercise. From the side it should seem that you are flapping wings.
   • Read on for more exercises.

4. Don't neglect your back muscles. Roughly speaking, the back muscles are not part of the arms. However, almost any weightlifter will need to devote time to these muscle groups if they want to get strong and muscular arms. This is partly for the sake of aesthetics (strong arms don't look good with a lean back), but also because the back muscles are actively involved in many other exercises to increase arm strength. Below are a few exercises that will help you work on these important muscle groups:

   To make everything look proportional, devote a lot of time to the forearms. Beautiful forearms will be the "icing on the cake" when pumping the upper body. And although they are very important for grip strength and the whole hand (which can be useful in other sports, such as rock climbing), many athletes simply pump them for beauty. Try the simple exercises below:

   • Barbell Crunches: Sitting on a bench with a weighted barbell in hand, forearms resting on hips. Raise the bar as high as you can using the muscles in your hands and forearms, then relax your muscles and keep the bar as low as possible. Repeat the exercise. For full complex For exercises, try alternating your grip on the bar with each set.

   How to build muscle fast

   1. Try to focus more on weight than on reps. If your muscles get tired every time, then the result will be increased muscle strength and growth, no matter how you do it (if you eat enough for muscle growth). However, if you want big, voluminous muscles, it's usually recommended to concentrate on exercises with a low number of repetitions of each exercise with a lot of weight (instead of a large number repetitions with low weight). For example, most sources state that if all other factors are the same, then doing three to six lifts with heavy weights will build muscle more than 15-20 with light weights.

      There is also a "lightning" approach. by the most fast way build muscle mass is considered very fast weight lifting! Studies have shown that so-called "lightning" exercises, that is, when you lift the weight as quickly as possible, will cause muscles and strength to grow faster than with a conventional approach. This is how your body overcomes the weakness and forces the muscles to contract faster, and if you want to pump up quickly, then this strategy is for you.

   2. Think about the benefits normal weight in front of the machines. You can pump up a strong and muscular body with any workout, if you do them correctly. However, many sources recommend regular weights (barbell, dumbbells, etc.) instead of machine exercises. Ordinary weights are better suited to physical challenges in everyday life and allow the muscles not only to be ready for anything, but also attractive (however, if the exercises are performed incorrectly, you can get injured more often than on simulators).

      • Massive exercises (such as push-ups, pull-ups, dips, etc.) are usually considered somewhere in between, but they offer a lot of muscle growth and little chance of injury.

   3. Don't waste too much energy on cardio. Cardio is useful, in fact, it is lovely way increase stamina and burn calories, but if you want to grow muscle, then there will be the opposite effect. If you spend a lot of energy on running, biking or swimming, then your muscles will have little strength to grow. Therefore, serious cardio workouts should be done once or twice a week.

      • If you like cardio, then try walking more instead of running or swimming.

   4. Start eating right. Your body needs a lot of healthy "fuel" to grow muscle. In general, for muscle growth, you need more lean protein sources and a healthy amount of fat and carbohydrates. Vegetables and fruits will provide your body with much-needed vitamins and minerals, but sweet and high-calorie foods better to try not to use it. Try to eat more of the following foods, ideally you should get 40-50% of your calories from protein, 40-50% from carbs, and 10-20% from fat:

      • Proteins: Lean meats such as chicken, turkey, fish, egg whites, and lean pork and beef tenderloins. From plant foods, proteins can be obtained from beans, soy (tofu), broccoli, and spinach. Low-fat dairy products, such as Greek yogurt, are also very good source protein. Many athletes also recommend protein supplements.
      • Carbs: Whole grain bread, brown rice, oats, quinoa, starchy vegetables like potatoes and tomatoes. Green vegetables like broccoli, celery, peas, and others are also great additions to your diet.
      • Fats: Avocados, nuts, cheeses and light vegetable oils(for example, sunflower) will perfectly fill with energy and nutrients.

   5. Drink enough water every day. Water can help keep you feeling fresh and energized throughout your workout. It's also low in calories and a must in your new healthy diet.

      • For men: breast enlargement, painful erections (priapism), contraction of the genitals, decreased sperm count, infertility, impotence.
      • For women: increased hair on the face and body, irregular menstrual cycle, coarsening of the voice, enlargement of the clitoris, breast reduction.
      • Oily skin
      • Jaundice
      • Sudden change of mood
      • paranoid fantasies
      • Rare serious problems like heart attacks and certain types of cancer.
   • Listen to music while exercising.
   • Don't lose motivation. Muscles will not grow overnight, but with constant training, you will notice the result in a few weeks.
   • If there is no access to gym, then you can always pump up the chest and triceps with push-ups.
   • Find a friend who will go to the gym with you. So you both will have more motivation, and together more fun.
   • To achieve a quick visual "illusion" of well pumped arms, concentrate on the transverse deltoid muscles (front of the shoulders). These muscles often remain underdeveloped, and therefore, if you focus on them, they will grow quickly. This tactic will upper part your hands are larger, due to which the hands will look larger. The best way to do this is with the lateral spread exercise: lean forward a little and lift the dumbbells up to the sides so that your body forms the letter T.
   • Try posing (bodybuilders do it for a reason). Before training, look at the muscles in the mirror. This will help you concentrate better on your workout. For example, today you are going to work on triceps. Tighten the triceps until it is well manifested, and during the exercises do the same.
   • If there is no access to barbells and dumbbells, you can always use shopping bags, heavy cans, books, and so on.

   Warnings

   • If you suddenly feel severe pain or fatigue during a workout, then do not "step over" it. Stop immediately and consult your doctor.