A set of muscle mass. Gaining muscle mass in bodybuilding

The most important thing in bodybuilding is a set muscle mass. There was even such a concept to sit on the mass. But for guys with a penchant for thinness, this dream remains difficult to achieve if you do not know a few key secrets that I will reveal to you in this article.

Mass gain in is based on three pillars:

• Workout
• Food
• Recovery

If there is not at least one of these criteria, then you will not see the masses.

Workouts for gaining muscle mass

Let's start with training. Usually people ask me what exercises to do and they think that you just need to start doing exercises and the muscles will grow on their own, the mass will become huge, but this is a delusion.

You need to not only train properly, but also eat a lot, sleep even more, and only then will you grow.

Most best exercises for weight gain:

• Barbell Squats
• leg press
• Deadlift (any)
• Pull-ups
• Top block pull
• Standing press (military)
• Bench press
• Push-ups on the uneven bars

Mass is given precisely by those exercises that involve the largest number of muscle fibers, those exercises that make us experience more stress. And light exercises for small muscle groups do not give a significant increase.

The more weight you lift, the more load on the body, the more energy you have to spend and, accordingly, the more energy to restore (with a margin). From a large weight, it is easier to get muscle microtrauma at the molecular level, and this allows you to increase muscle volume not only due to energy reserves, but also due to the contractile muscle tissue.

Nutrition for gaining muscle mass

In bodybuilding Special attention is given to nutrition, because it is probably the most important aspect in mass gain.

You need to eat every 2 hours. There is a need the right products rich in protein. The list can be found in the help section. Here are some of them:

• Milk
• Cottage cheese
• Lentils
• Peas
• Soy meat

Before training, you should definitely eat fast carbohydrates, for example, something sweet, White bread, potatoes, in general, everything that has a high glycemic index(see the corresponding table in the help section). After training, you also need to eat fast carbohydrates. You can use carbohydrate-protein cocktails - gainers.

But in any case, you need to eat a lot of protein per day. The minimum is 100g. If you have a normal appetite, then it is better to eat 150-250g of protein per day. Remember: there is no such thing as too much protein!

Though harm protein shakes not proven, but I still do not believe that they can only be used as a help with a lack of protein, and not as the main source of proteins in your diet.

For gaining muscle mass in bodybuilding, it is best to get proteins from regular food, and 30% from powders. Then nothing threatens your health.

Recovery for muscle growth

Some are sure that a couple of days will be enough for recovery, or that if the muscles do not hurt, then they have recovered. In fact, the term "recovery" is a much broader concept than you might think.

This includes not only the rate of recovery of muscle fibers (myofibrils), but also hormonal background your body. You should have time to develop the required amount of testosterone, growth hormone, etc. The latter is generally produced only during sleep. Therefore, if earlier you could sleep for 6-7 hours, then when you started to swing, you noticed that even 10 hours is not always enough.

If possible, try to sleep until you get tired of lying in bed. The minimum is 9 hours every day. If you got 7 hours of sleep today and 9 hours every other day, then you have a lack of sleep. You must make up for the missing hours, otherwise you will start to overtrain.

See the Faq section for more details.

Not only beginners, but also professionals may not immediately find the right nutrition for a bodybuilder to achieve beautiful shape. Suggested below fundamental principles compiling menus in bodybuilding will take you to the level of a professional.

Those who want to build muscle, lose fat or stay in shape will need a special nutrition strategy, which will depend on the chosen goal. We painted approximate plans and a bodybuilder's diet corresponding to each of the three tasks. We will also indicate the norms of consumption of calories, carbohydrates, proteins and fats, which you should strive for daily.

Stock up on our list of foods to enjoy delicious and nutritious meals. all year round cooked at home. We will additionally offer examples of recipes with product substitution options to diversify your pumping menu for the entire preparation period. So, before you is a convenient universal guide to the types of food and the method of its preparation, so as not to raise questions.

The composition of the menu is determined by the goals and schedule strength training, we advise you to first learn for the correct selection of products. Meals from our plan fall into two categories: including and not including starchy carbohydrates.

Pre- and post-workout meals should be rich in starchy carbohydrates but low in fat. It will make you stronger and provide you with energy for muscle growth. Proper nutrition for jocks who train to gain mass, should include more of these dishes in their daily diet. Between workouts, limit starchy carbs and focus on fats. This will speed up your fat burning process.

Food sources of starchy carbohydrates for compiling a bodybuilder's menu:

• Starchy foods: brown rice, quinoa, potatoes, oatmeal, whole grain pasta, baked goods, cereals, cereals
• Protein products: protein powder, egg white, whole eggs (dosed), lean meat, white fish, greek yogurt
• Fruits, vegetables and legumes: Exotic fruits, green or fibrous vegetables, legumes
• Vegetable oil: use sparingly, a teaspoon instead of a tablespoon

Starch-free food is prepared from:

• Protein foods: protein powder, eggs, white and red meat, fatty or white fish, Greek yogurt. Here you will find the best high quality.
• Fruit and vegetable and legumes: berries, green or fibrous vegetables, beans (in small amounts)
• Vegetable oils or fats: measure with a tablespoon instead of a teaspoon. Avocado, seeds and nuts, coconut oil, canola mayonnaise, fatty cheeses.

Note: A “post-workout snack” refers to a shake or meal that is rich in fast-digesting carbohydrates.

5 basic principles of nutrition in bodybuilding

1. Six meals a day: Fortify your body with daily frequent but small meals and snacks to keep track of your blood sugar and keep your metabolism steady, which helps build muscle.
2. Reduce your intake of processed foods: If the food is packaged in boxes, packs or bags with a label or brand name, then most likely you are dealing with heavily processed foods that should not be consumed. Cross out this high-calorie and junk food and your chances of fulfilling your New Year's resolution will greatly increase.
3. Keep track of your water balance: Drinking water and low-calorie drinks will allow you to train more efficiently in the gym. Stay away from sugary drinks that can increase your waistline by a couple of centimeters, and inhibit the protective antioxidant functions of the body.
4. Healthy carbs: They can be starchy (fast-acting, like rice, bread, and pasta), which cause a spike in blood sugar levels, and non-starchy, found in fruits, vegetables, and whole grains. They contain more fiber, and they contribute to a gradual increase in insulin. There are often no problems with non-starchy carbohydrates. You can freely enjoy them! But the consumption of starchy carbohydrates will affect the formation and condition of lean muscle mass. Use them either in the morning on an empty stomach, or the first thing after the end of the training. Then the probability that the body will use them to replenish the energy reserve is much higher.
5. Pure protein: Regularly fuel your body with doses of protein at intervals of a couple of hours. So you stimulate intense muscle growth and the production of fat-burning hormones. Optimal sources of protein include lean beef, chicken, fish, dietary dairy, and soy. While whole foods should always be preferred, quality protein powders are a great addition to your menu, allowing you to reach your daily protein intake. Take a serving of whey protein 1-2 times between meals. Also use slow-digesting casein protein to help build muscle during the night.

Diet for a beginner

Norm: 2500 kcal, 218 g carbohydrates, 218 g protein, 83 g fat

If you want to improve your form and become more energetic in training, this option will be the best. It limits dietary carbohydrate intake and sets high level protein intake. It focuses on foods with antioxidant properties that can improve the condition of blood vessels and prevent inflammation - these two factors activate the aging process of cells.

Meal Schedule

• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs

Dish1

• Greek yogurt - one and a half cups (tbsp.)
• Raspberries - 1/2 tbsp.
• Muesli (vanilla, almond, or without fillers) - 1/3 tbsp.
• Eggs (source of Omega-3) - 3

Dish2: Double Chocolate Cherry Smoothie

• Protein Powder (Chocolate Flavored) - 2 Servings
• Coconut milk - 1/4 tbsp.
• Cherries - 3/4 tbsp.
• Flax seeds - 1 tablespoon (tbsp.)
• Cocoa powder - 1 tbsp. l.
• Ice - 3-4 pieces
• Water - 2-3 tbsp.

Dish3: Burger with lettuce

• Salad - 2 sheets
• Ground beef (fat content 5%) - 227 g
• Tomatoes - 2 rings
• Red onion - 2 slices
• Ketchup - 1 tbsp. l.
• Mayonnaise (canola) - 1 tbsp. l.
• String beans - 3 tbsp.

Dish4: Post-Workout Snack

• Protein bars (recovery drink) - 1 serving

Dish5: Shrimp with Spinach Salad and Brown Rice Garnish

• Shrimp - 170 g
• Brown rice - 1/4 tbsp.
• Spinach - 4 tbsp.
• Feta cheese - 1/4 cup
• Half paprika
• Olive oil (Extra virgin) - 2 tbsp. l.

• Raspberry substitutes: 5 chopped strawberries, 1/2 tbsp. blueberries, 2/3 tbsp. blackberries or 1 tbsp. l. raisins
• Instead of muesli: 1/3 tbsp. oatmeal or oatmeal flakes, 3/4 tbsp. cereal Fiber One or 2/3 tbsp. organic cereal
• Coconut milk alternative: 2 tbsp. l. chopped walnuts
• Cherry is replaced: 1 tbsp. blackberries

Nutrition for bodybuilders to gain muscle mass

This mass-gaining diet is perfect for lean men who want to build muscle while training in the gym.

Norm: approximately 3000 kcal, 300 g of carbohydrates, 225 g of proteins, 100 g of fat

Building new muscle fibers requires a high-calorie, high-carbohydrate diet. Keep in mind that a mass-gaining nutrition program does not mean the immense eating of everything that catches your eye. Quite the opposite, you should consume high-quality, nutritious, carbohydrate-rich food in doses during the hours of greatest need for it - before and after the training.

Please note that this meal plan is suitable for those who visit the gym in the afternoon. If you work out in the morning, swapping out your meals is enough to make starchy foods fall in between your pre- and post-workout snacks. Next, avoid starchy carbohydrates throughout the day.

Meal Schedule

• Meal 1: Starchy Carbohydrate
• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs
• Meal 4: (Post Workout Snack) Starchy Carb
• Meal 5: Starchy Carbohydrate
• Meal 6: Starchy Carbohydrate

Dish1: Scrambled eggs with cheese and shallots

• Eggs (source of Omega-3) - 3
• Egg whites - 4
• Cheese (cheddar) - 1/4 cup
• Shallots - 2
• Ezekiel bread - 2 pieces
• Apples - 1

Dish2: Almond Blueberry Smoothie

• Protein Powder (Vanilla Flavored) - 2 Servings
• Blueberries - 1 tbsp.
• Almonds - 28 g
• Almond milk - 1 tbsp.
• Water - 1 tbsp.
• Ice - 3-4 pieces

Dish3: Steak with tomato and bean salad

• Steak (grilled flank steak) - 170 g
• Tomatoes - 1
• Half a cucumber (chopped)
• Chickpeas - 1 tbsp.
• Olive oil - 1 tbsp. l.

Dish4: Post-Workout Snack

• Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Chicken with Quinoa Salad

• Chicken - 170 g
• Quinoa - 1/3 cup
• Walnuts - 2 tbsp. l.
• Raisins - 2 tbsp. l.

Meal 6: White Fish with Yam and Parmesan

• Tilapia - 170 g
• Parmesan cheese - 2 tbsp. l.
• Yams - 2 (medium size)
• Butter - 1 tbsp. l.
• Broccoli - 1 tbsp.

• Egg white substitutes: 2 slices of turkey bacon, 2 small chicken sausages, 2 slices of Canadian bacon, or 1/4 cup. canned salmon
• Shallots can be replaced: 2 tbsp. l. salsa, 1/4 cup chopped onion, or 2 tbsp. l. crushed sun-dried tomatoes.
• Alternative to blueberries: 3/4 cup frozen mango
• Instead of chicken fillet: 170 g pork tenderloin, 141 g buffalo ribeye, 141 g beef upper thigh flesh
• Quinoa equivalent: 1/3 cup couscous, 1/4 tbsp. brown or black rice
• Tilapia replacement: 141g tuna steak, 198g cod, 170g shrimp
• Yams are replaced: 1/3 tbsp. amaranth, wheat or pearl barley

Fat burning diet

Norm: 2000 kcal, 150 g carbohydrates, 150 g protein, 88 g fat

You can speed up fat burning by reducing the intake of starchy carbohydrates. You can eat them once - immediately after the end. strength training. This diet option focuses on leafy greens and vegetables, a convenient way to reduce calories and cut carbohydrates. It is recommended to lean on fats so that the body begins to utilize them instead of carbohydrates for energy production (a clever trick from the pros to break down fat instead of muscle).

Meal Schedule

• Meal 1: Low/No Carbs
• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs
• Meal 4: (Post Workout Snack) Starchy Carb
• Meal 5: Starchy Carbohydrate

Meal 1: Spinach Omelet

• Eggs - 3
• Cheese (Pepper Jack) - 1 slice
• Spinach (baby) - 1 tbsp.
• Peaches - 1

Meal 2: Hazelnut Chocolate Shake

• Protein Powder (Chocolate Flavored) - 1 Serving
• Chocolate milk - 2 tbsp.
• Peanut butter - 2 tbsp. l.
• Chia seeds - 1 tbsp. l.
• Ice - 2-3 pieces

Dish 2 (analogue): Creamy strawberry smoothie

• Protein Powder (Vanilla Flavored) - 1 Serving
• Flax seeds - 1 tbsp. l.
• Strawberries - 6
• Yogurt - 3/4 tbsp.

Meal 3: Grilled steak with tomato and avocado salad

• Steak (from the pulp of the upper part of the beef thigh) - 113 g
• half an avocado
• Tomatoes - 1

Meal 4: Post-Workout Snack

• Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Flaxseed Paste with Hearty Sauce

• Chicken (fillet chicken breast cubes) - 85 g
• Whole grain flaxseed paste - 28 g
• Mushrooms (sliced) - 1 tbsp.
• Broccoli flowers - 2 tbsp.
• Marinara sauce - 1/2 tbsp.
• Olive oil (Extra virgin) - 1 tbsp. l.

• Salad Recipe #1: 3 tbsp. mix of cabbage and broccoli and 2 tbsp. l. salad dressings
• Salad Recipe #2: 1/2 tbsp. roasted edamame beans and 2 tbsp. l. chopped sun-dried tomatoes under 2 tbsp. l. olive oil extra virgin.
• Chicken replacement: 85g 5% fat ground beef, yellowfin tuna or cold roast beef, 141g shellfish
• Instead of mushrooms: 3 pods of asparagus, 1 tbsp. chopped baby spinach, 3 baby zucchini, or 1 cream tomato
• Broccoli analogue: 2 tbsp. shredded eggplant, 1 paprika or pumpkin, 1 carrot with a stalk of celery.

In conclusion, we also recall that nutrition in bodybuilding is not universal for athletes, and even more so it will not be the same for athletes with different goals and training experience. A bodybuilder's diet for muscle growth or fat loss will change several times in the process of training and achieving goals. The diet must constantly adapt to the changing needs and capabilities of the body. In the early stages, muscles grow well, and fat is actively consumed as an energy source.

But the longer you train, the more difficult it will be to gain each additional kilogram of muscle, and your body will require more energy, which requires an increase in calorie intake. Nutrition for a bodybuilder to gain weight will change with age, after 40 years the metabolism slows down and you need to reduce the amount of carbohydrates and increase the percentage of proteins in order not to swim in fat.

The most important thing in bodybuilding is muscle mass. Yes, yes, it is muscle mass, not relief. The relief is already a secondary moment in giving the body beautiful forms. Initially should be good weight so that there is something to emboss.

The training program for gaining muscle mass is very simple and does not require a person to be highly athletic. Just a general physical training. Bodybuilding, like psychology, is inherently very simple, although this is not immediately noticeable, but if you deal with all its subtleties, then everything becomes quite transparent. Of course, we will not analyze all these subtleties in this article, but what training program to use for this, we will consider below.

The theory of muscle gain

So, as mentioned in previous articles on similar topics, in order to gain mass, you should use mainly basic exercises. They are excellent for this purpose. However, thoughtlessly performing these exercises is unlikely to lead you to a large amount of muscle. As noted by Joe Weider, renowned coach and founder International Federation In bodybuilding, muscles respond to loads differently, depending on the weight of the weights and the number of repetitions in the approach. Thus, if your goal is to gain muscle mass, then you should proceed primarily from these rules.

A training program for gaining muscle mass involves exercising with a weight that you can lift 6-9 times. It is this approach to training that will lead to an increase in muscle strength and will place the maximum emphasis on the growth of their mass.

While doing 8-12 reps per set is also a good option for gaining mass, this is for everyone, so you should try both 6-9 reps and 8-12 reps to determine what your muscles will respond best to.

If you perform fewer repetitions, then the emphasis will be, to a greater extent, on increasing strength indicators, and not muscle volume, but if the number of repetitions is more than 12, then the emphasis will shift from increasing muscle mass to developing muscle endurance. Therefore, during the period of training for mass, it is important to stay in the interval of 6-9 times (8-12), no more and no less.

Exercises should be performed to failure, that is, if, for example, you perform the 9th repetition of an exercise, but you cannot complete the 10th, then this will be a failure phenomenon. If the muscles are not brought to failure, then the process of mass gain will be much less efficient, and for some people who are not genetically adapted to this sport, it will not happen at all.

The number of sets in such a training program will vary depending on the fitness of the athlete. If you are a beginner and your "experience" of regular training is no more than 2 months, then you should perform no more than 1-2 approaches for a separate muscle group. If you are no longer a beginner, then the optimal number of approaches will be 2-4.

I would also like to note that you will have to work mainly in the “negative” phase, that is, spend more time lowering the projectile than raising it. For example, if you are doing a barbell lift for biceps, then the upward movement of the projectile should take no more than 1 second, and its lowering should take at least 3 seconds. This is due to the fact that the muscle, in the "negative" phase, in other words, in the lowering phase, receives large quantity microcracks that affect its growth.

Let's start practicing

So, now let's go directly to the training program itself. But first, small digression. If you don't want your muscles to be pathetic, then no need to feel sorry for yourself in training! Forget about easy fitness, a training program for gaining muscle mass requires maximum strength and energy. In order for muscles to grow, they need to be given a serious reason, a good push, maximum stress!

We will assemble the exercises as follows: two muscle groups in each workout. Rest between workouts should be 48-72 hours, it depends on the speed of muscle recovery, for some this process is faster, and for some it is slower. Nutrition - mostly protein, preferably half an hour before training and within half an hour after it, drink a protein shake.

In this example, we will start our training on Monday. At the beginning of each workout, we spend the first ten minutes on an aerobic warm-up in order to warm up our body. At the end of the workout, we also do a 10-minute warm-up.

Important! If you are a beginner, then it is better to start practicing.

Monday (We pump the pectoral muscles and biceps)

Name of the exercise	Sets/reps	A photo
	4/6-9; 8-12
This additional basic exercise of the complex is more suitable for advanced athletes. Therefore, if you feel that the level of your preparation is low, then it is better to skip it for now. Over time, it will need to be included in the program.	4/6-9; 8-12
This exercise belongs to the category of isolating and shaping, so it can be performed for 12-15 repetitions per approach. Approaches should be 3-4.	3-4/12-15
As with the bench press, the first set is a warm-up. This is followed by 2-4 sets of 6-9 or 8-12 reps to failure.	4/6-9; 8-12
This exercise can be called expanding, since the biceps grow in thickness from it. So, when looking at the hand from the front in the future, you can see the effect of this exercise.	4/6-9;8-12
Again, this is an isolation exercise, doing 12-15 reps per set in order to shape the peak of the biceps. Approaches 3-4.	3-4/12-15

Thursday (Swing back and shoulders)

Name of the exercise	Sets/reps	A photo
The first approach is a warm-up, which should be 50-60% of your working weight. Next, we perform 2-4 approaches with a working weight, repetitions in each approach 6-9 or 8-12 times to failure. * Perform deadlift once every 2 weeks.	4/6-9; 8-12
For some, a difficult, but still very effective exercise for developing the back in width. If you are a beginner and pulling up is still difficult for you, skip this exercise and move on to the next one.	4/6-9; 8-12
If you did pull-ups before, then this will be a “finishing” exercise. If not, then this is the main exercise of the complex for the latissimus dorsi.	3-4/12-15
This will be the main exercise of the complex to increase the latissimus dorsi in thickness. It will be difficult for beginners to perform it correctly after a deadlift, so they should do it once every 2 weeks as well. Naturally, in the week when there is no deadlift.	4/6-9; 8-12
The exercise acts as an alternative to the previous one or its “finishing” addition. The number of reps and sets is 4/6-9 if this is the main exercise and 3-4/12-15 if it is the finishing exercise.	4/6-9;8-12
This is the main exercise of the complex aimed at working out your shoulders. Similar to the rest of the exercises: the first approach is a warm-up, then 2-4 sets of 6-9 or 8-12 repetitions to failure.	4/6-9; 8-12
The second basic exercise of the shoulder complex. The difference from the previous one is in the emphasis of the load. In this case, it falls on the rear bundles of deltas. *Alternate between this exercise and chest press sequence every week.	4/6-9; 8-12
+1 option This exercise must be performed at every shoulder workout in without fail. "+1 option" means to add another variation of the isolation exercise. It could be or. Alternate them every week.	3-4/12-15

Sunday (Swing legs and triceps)

Name of the exercise	Sets/reps	A photo
We warm up with a weight equal to 50-60% of the working weight and perform 2-4 sets of 6-9 or 8-12 reps to failure with the working weight. The exercise requires the insurance of the partner(s)!	4/6-9; 8-12
It can be both a basic and an additional basic exercise. It can only be considered basic when, for some reason, you cannot do barbell squats.	4/6-9; 8-12
Basic exercise aimed primarily at training the back of the thigh. It is better to perform with dumbbells, as this will provide a more correct trajectory of movement and the load vector.	4/6-9; 8-12
Another conditionally basic exercise for the hamstrings, which should “finish off” your legs using exceptional execution technique.	4/8-12
Basic exercise for training triceps. After the warm-up set, perform 2-4 sets of 6-9 or 8-12 reps to failure.	4/6-9;8-12
Just like all the isolation exercises in this example, we perform 3-4 sets of 12-15 times. It can be performed both lying down, and sitting, and standing. As a variety, you can alternate.	3-4/12-15
The last exercise of the complex, designed to fill the triceps with fresh blood and work them into relief. Performed with low weight, but with exceptional technique. You should feel tension and burning in your triceps.	3-4/12-15

The load on the body during weight gain is very serious. Consumed a large number of energy and, accordingly, it needs to be replenished somehow. Diet ordinary person will be ineffective here. in a negative way affect the results of training. Therefore, you need to make some adjustments to your diet.

You need to eat 4-6 times a day. There are practically no restrictions, except perhaps in the size of portions - they should be small so that it is easier for the body to absorb them. Do not be afraid to get better, in any case, when training for mass, along with muscles you will gain fat (but this does not matter, because there are also)

The golden rule of bodybuilding says that the optimal daily dose of protein for an athlete is 1.5-2 grams per kilogram of body weight. Not a small amount, which is very difficult to consume only with ordinary food. Indeed, even for a 70-kilogram athlete, this will amount to 100-140 grams of pure protein. And this is equivalent to, say, 600-700 grams of chicken fillet. Not everyone will be able to eat so much meat a day, it is inconvenient, and you will get bored very quickly. You can solve this problem with sports nutrition offered for this training program:

N.O.-Xplode 2.0
A pre-workout complex that helps increase strength and endurance. At times enhances the effectiveness and impact of training with weights.

Conclusion

This program uses mainly basic exercises in addition to some isolating ones. It is this specially designed training program that will help you gain muscle mass as quickly as possible. Finally, I would like to remind you once again do not feel sorry for yourself in training! Watch this motivational video, which once again confirms all of the above.

You can write your opinion and questions in the comments to this post. And in order to receive articles in your mail that are available only to subscribers of the site, subscribe to the newsletter in the form below.

Hello friends! Today we will talk about the main mistakes when gaining muscle mass, which are made by at least 95% of people starting their training path.

The most interesting thing is that even people who have been training for several years make these mistakes.

For quite a long time I tried to highlight the main mistakes that prevent almost all people from gaining muscle mass, in order to summarize the outline of this article, it took me more than 5 hours.

Bottom line: 26 mistakes that almost completely slow down the progress of the vast majority of people in the gym.

26 mistakes when gaining muscle mass

Let's go over the main mistakes that greatly hinder progress in the gym.

1. Not hard enough

Most people at the beginning of their training journey think that they are training too hard, when in fact their training is very sluggish and weak.

Big rest between sets, trending about nothing between exercises with a trainer or girlfriends / friends, endless selfies instead of hard, focused work with iron.

Understand, the body WILL NOT CHANGE IF THE LOAD IS TOO LOW!

Load progression is the BASIC rule for muscle growth. The body must understand that the load is growing, which means that it is necessary to grow muscles in order to warn against it in the future.

2. Lack of caloric content of the diet and the wrong proportion of BJU

There is a very simple principle:

• If the "arrival" of calories is greater than the consumption - you are gaining.
• If you burn more calories than you gain calories, you lose weight.
• If the consumption is equal to the “arrival” of calories, you remain with the same weight.

Even if your workouts are perfect, but you do not have enough energy (kilocalories) and building material(BJU) to build muscle mass, then you can forget about muscle growth.

The body should not feel a nutritional deficiency when gaining muscle mass, so you will only harm yourself and enter the body into a deep state.

3. Underdeveloped muscle feeling

During training, you must FEEL the muscles you are exercising.

What difference does it make what kind of load you have if it does not hit exactly the target (in the target muscle)?

Do not rush to increase the weight on the bar if you do not understand where your load is going.

First the technique, then the progression of loads! Remember this simple rule.

Focus, THINK about the muscle you are training! Every movement in our body starts with the brain.

In order for you to properly develop muscle feeling, read. In it, I told all this in more detail.

4. Wrong exercise technique

This mistake occupies, I think, the first place in this hit parade.

If your exercise technique leaves much to be desired, then:

1. The load does not hit exactly the target (large muscles “steal” the load from small muscles).
2. The risk of injury increases (unequally distributed load affects weak links, namely tendons, ligaments, small muscles and stabilizer muscles, which can fail).

When you do a bench press, the body tends to bend “into a bridge” in the back area, this will spread the weight over the back, chest and legs, respectively, the chest will not receive the load it should be for growth, so it will not grow.

You must strive for perfect technique, not only because of muscle growth, but also because of the risk of injury.

Conclusion: strive for the perfect technique for performing exercises, even sacrificing weight on the shells for this.

5. Performing low-impact exercises

I often see how in the gyms a person does not do anything at all. basic exercises, but only does some incomprehensible lunges on a fitball with a jump rope, a split squat with crossed legs, etc.

Remember:

What is important is not how different your path is from the others, but the EFFICIENCY OF OVERCOMING IT!

Muscles do not care what you press, a barbell or a tree. If the load increases, then the body gives a signal for the production of anabolic, peptide, stress, transport and other hormones.

There are exercises that involve many joints and muscle groups, such exercises are called BASIC! And if exercises where only one joint or one muscle group is involved, such exercises are called ISOLATION!

At the very beginning of your training, you can not do isolation exercises AT ALL!

6. Training without taking into account individual characteristics

At a minimum, consider:

1. Age.
2. Level of preparation.
3. Genetics.

Better yet, take into account even more factors. The more factors we take into account, the better workout suitable for a specific person.

When a person orders a paid training or nutrition program from me, I try to take into account as many points as possible so that the person gets the maximum result.

And despite this, over time, the training or nutrition plan needs to be adjusted, because. body adapts.

The funniest thing is when I see some guy training his girlfriend on HIS SAME PROGRAM!

The girl puffs up, tries, it’s hard for her ... All this is good, but it’s useless.

The buttocks are beautiful, as they never were, and there is no relief either, only overwork, lethargy, pain.

10. Absorb information, but do not implement anything.

Syndrome of the eternal student.

Learning something new is great, but the power of the acquired knowledge is IN THEIR APPLICATION IN PRACTICE!

Why overload your head with information that you do not use in practice?

Such people always think that this moment they are learning, and someday they will never be full of “knocking down pines”.

You don't have to do anything random. Do everything gradually, step by step, making mistakes, stumbling, but most importantly, DO IT! Otherwise, you will remain in every business an eternal learning novice.

11. Lack of purpose

Many people do not have a specific goal in the gym.

“I want to get a little pumped up, but lose weight here, and here, so that I get up, well, and here it decreases, etc.”

There is no clearly defined goal. So, it is not clear how to move.

The first thing I do with my students when they sign up for my individual sessions I ask: "What is the purpose of your training?". If a person does not know yet, then we try to formulate it with him.

I am used to working only for the result. And if you don't know what you want, what result will you get? Incomprehensible. That's it.

Think about it, it's important.

12. Lack of insane desire

This point is slightly correlated with the previous one, but still.

I have always believed that whoever wants to, will achieve it.

Someone will be despite all the difficulties: money, lack of a gym, psychological problems, complexes, etc. to achieve their goal, and someone will not go to training if the temperature outside has dropped by 1 degree.

Someone breaks through all the obstacles with his forehead and achieves what he wants, while someone “works” carelessly.

Everyone gets what they deserve in the end.

13. Lack of analysis and correction in nutrition and training

The error is very common.

14. Relying on Dubious Supplements Instead of the Essentials

Many people think that without certain additives it is impossible to achieve results.

A person has not even spent a day in the gym, but is already asking where to buy, etc.

All this is very funny to hear when you realize that the essence is not around at all, especially when it comes to a beginner.

First of all, the DIET, consisting of REGULAR FOOD!!! Here's what's most important. And then there are workouts and various supplements.

15. Training in a specific direction for one type of fiber

In our body there are various systems, structures and mechanisms that ensure our vital activity.

Accordingly, many systems and structures are also subject to growth.

Our muscles are made up of various types muscle fibers, which is why they should be trained in different ways.

1. High threshold fast muscle fibers(VBMV) - extreme strength work, maximum concentration, explosive reaction and contraction.
2. fast muscle fibers(BMW) - heavy or moderate work with moderate weight for 30-90 seconds, fast contraction.
3. slow muscle fibers(MMV) - easy work for a long time, slow contraction.

And this is without taking into account the hypertrophy of the sarcoplasm (the fluid in which our muscle fibers are located), which can give up to 20% of muscle volume.

Do you understand how much you can lose if you always train in the same style?

16. Simultaneous development of several muscle qualities

“Both the tit and the pip” with one hand have not yet been able to grab hold of anyone, and if it’s not joking, then:

Differently directed by the nature of the load give an average unexpressed result.

You won't get super pumped if you're a long-distance runner.

You can't bench press 300kg if you're a soccer player.

You can't be a great pianist if you're a truck driver.

You must be focused on what you are developing. If you are sprayed into different areas of activity, then most likely it will turn out to be neither this nor that.

"Jack of all trades" is a master of everything and nothing.

It is impossible to run in two opposite directions at the same time.

Focus on what's important and put your best effort into it.

17. Skip the period of preparation for further hypertrophy

The vast majority of people want to get results quickly, but in the end they only limit their possible progress.

At the very beginning of your training, almost all systems of your body require adaptation. First, the systems will adapt (a way that is beneficial for the body), and then muscle growth will begin (unfavorable construction for the body, in terms of energy).

By skipping the prep period physical activity, you are very much limiting the possible progress.

Focus on TECHNIQUE in the beginning. I wrote about it.

18. Ignoring microperiodization

At the very beginning of your training (a year and a half), you will be able to progress quite successfully LINEAR.

For most, a linear progression will be fairly easy. Weights will grow quickly enough, the body will respond well to the load, but there will always be a slowdown and an almost complete stop of progress.

There comes a plateau, that state when it is practically impossible to progress linearly.

We begin to alternate light and heavy workouts (one of the options). All this will give us a greater result in the end.

19. Using non-target load for muscle growth

Many beginners slow down their progress simply because of stupidity.

If you want to learn chess, who do you go to? TO THE CHESS PLAYER, it's obvious.

If you want to learn how to play the piano, where do you go? TO THE MUSIC TEACHER! Easy peasy.

You will first learn notes, then intervals, then chords, keys, simple pieces, in order to sooner or later learn how to play "Moonlight Sonata", "For Elise" or "Oginsky's Polonaise". Those. YOU WILL DO A GOAL WORK!!!

Why then does it happen that a girl who wants to pump up her ass does not go to gym, and on YOGA or oxysize?

Well, what the hell is that?

After all, it is most logical to go the most effective way. Hypertrophy the gluteal muscles in the gym, training with iron, gradually burning excess fat, due to accelerated metabolism and energy expenditure.

If you want to learn music, go to a music teacher, if you want to pump up beautiful body go see a bodybuilding coach!

20. Minimal load or no load on large muscles

Focus on large muscle groups for a large release of ANABOLIC hormones.

A person wants to pump up, but does not train his legs and back! How is that?

At the beginning of your training on small muscle groups may not be focused at all.

21. Too frequent change of the training program

Where did this myth come from? training program it is necessary to change every 2-3 months, otherwise the "body gets used to it."

Well, what kind of nonsense?

2-3 months have passed, the person does not see a special result, concludes that the problem is in genetics, and then the following ways:

• Drop everything.
• Buy a bunch of useless supplements.
• Start taking steroids and other stimulants.
• Change your training program.

2-3 months new program training, 2-3 months, new again ...

Where are you in a hurry? LET THE PROGRAM WORK!

First, the training program causes a SHOCK in the body, and only then does it begin to respond with growth.

Why does the body immediately begin to grow muscle fibers, which is not beneficial at all, if it is not yet clear what will happen next?

Give the program time to work.

22. Targeting Post-Workout Pain

A bunch of times I met such a statement: “Something the muscles don’t hurt after training, I probably did something wrong.”

Yes, post-workout pain indicates injuries to muscle fibers, BUT NOT INJURIES LEAD TO GROWTH, BUT THE PRESENCE OF GROWTH FACTORS !!! RNA, hydrogen ions, anabolic hormone production, etc.

Post-workout pain makes you a little more resilient to the load, like a bruise after a blow (the place becomes more stable), but PAIN and GROWTH are not the same.

23. Orientation to the duration of the workout

Someone once launched a "duck" that you can only train for 45 minutes.

Until now, many of my friends say that you can’t train for longer. What is released CORTISOL, which destroys the muscles.

Yes? Interesting. But what about age, fitness, genetics, gender, AAS, the nature of training, etc.?

Someone after 30 minutes will not be able to raise their hands, and someone after 60 minutes will be more than cheerful.

All these factors must be taken into account. And an approximate guideline of 45 minutes, more than an approximate one.

24. Lack of fluid during exercise

Water is involved in almost all metabolic reactions in the body.

There is no point in arguing on this topic, because. I already wrote an article on this topic here.

Briefly, if you are exercising, then drink 2-3 liters of water per day, and everything will be fine (2-3 liters of PURE WATER, not tea or coffee).

25. Too early first course of AAS

Some headless beginners, not seeing the result in the first months of training, begin to use heavy artillery (steroids).

And there is no question of any "turinabol solo". The most tin is used there. Androgens, etc.

I have friends who, at the age of 25, suffered 2 microstrokes. What's next then?

These people are taking most powerful weapon hands without learning how to shoot with a water pistol.

Health is your top priority! And tearing one place for yourself for the sake of fucking 3-5 cm on the biceps, which can cost you your health and life, is dubious fun.

Do everything wisely. Don't rush through the first course. Most will never need the first course. If you are not going to perform on stage, then you do not need AAS by 99.99%!

26. Caloric overload

There are those who, while gaining muscle mass, begin to eat everything in a row and eventually turn into an overheated pig.

Moreover, the longer this process continues, the more difficult it is to get out of the state of obesity.

Conclusions + a small request

Guys, the article turned out to be very large.

To be honest, at the very beginning I did not think that it would turn out so big.

The most interesting thing is that I wrote it almost on the fly. These errors first came to my mind.

But what if you think more carefully and think more. To be honest, I don’t even know how many more errors could be found.

Friends, I will be very happy if you leave a small comment at the bottom of this article. Are you interested in articles of this format?

I am always very happy when I read each of your comments.

Let me reveal another little secret.

I'm preparing a VERY COOL course on gaining muscle mass. There is nothing like it on the Internet, and in general, I have not yet met.

Are you interested in such material, friends? What would you like me to include in my course? Write, I will try to take into account almost all your wishes.

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

What factor do you think has a huge impact on the response of the body during training, and as a result on the set of muscle mass? It's about about genes.

So, as a result of a series of studies, recently scientists have identified what is called the bodybuilding gene. The presence or absence of this gene has a fundamental (but not decisive, let me say) role in gaining muscle mass. Perseverance, discipline, aspiration and desire have not yet been refuted by anyone. Proven by example historical facts known in bodybuilding that patience and work will grind everything.

However, not all pros were aware of this motto. For example, Chris Cormier, richly gifted by nature, did not pay due perseverance in bodybuilding, because he initially had an excellent “start-up capital”, which, if disciplined, would have brought stunning results. But there are those pros who have achieved everything on their own, without carte blanche in their hands. For example, Branch Warren, thanks to Stubbornness, Perseverance and Exercise, was able to achieve Success.

In addition to the bodybuilding gene and discipline, another important factor in achieving results is your body type. Known as:

It is practically impossible to unambiguously identify a person with a pronounced one type of physique, usually they are mixed, but one is necessarily dominant.

So, if your physique is most suitable for endomorphic, then bodybuilding may be difficult for you because of the wide waist and the tendency to quickly accumulate fat. But "strong" or powerlifting is an excellent springboard for you. For mesomorphs, a wide waist is also a difficulty, which is not very welcome in professional bodybuilding.

Then you might think that ectomophores are the easiest to achieve results in bodybuilding. However, I have to disappoint you - it is the representatives of this physique (with a thin bone and narrow shoulders) who have to make the maximum effort out of all the maximums. Such bodybuilders are called hardgainers.

In addition to the above, we can also recommend classes with big weights, while the intensity of the training should be high, and the duration should not exceed 1 hour.
Also, approaching the end, it’s worth once again putting it in your head or hacking it on your nose 🙂 whichever you prefer, that the presence of a bodybuilding gene does not give you the right to relax, as for me, this is a gift from nature that must be appreciated and developed, and not covered with dust (it’s better to build more muscles and strength).

Appreciate what you already have (there were starting positions in terms of bodybuilding capabilities and worse than yours, while bodybuilders achieved titles) and get what you don’t have, because everything is possible in this life!