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Hey! A huge number of people are interested in how to build muscle at home. This question is very relevant, because. saves a lot of time and money, at least for initial stage. Let's talk today about how to pump up at home.
How to build muscle at home. Fundamental rules
By the way, in the first year of my studies, I also trained at home for a long time. Without any special knowledge, to be honest, nevertheless, it turned out to achieve at least some, albeit not very pronounced, result.
Our muscles do not care where they get the load. Muscle growth does not start because of the atmosphere in the gym, but if you follow just a few simple rules.
(in order for the muscles to adapt and grow, it is necessary to constantly increase the load).These are the basic rules under which your body will grow.
There are some more private moments, which we will talk about a little later, but this is the BASIS!
I have a very cool article on my blog for girls and men about. There you can learn about how to pump up from scratch.
Let's go over the above rules.
Let's start, perhaps, with the progression of the load.
This point is very important, but despite this, for some reason, many athletes (not only beginners) successfully ignore it, and remain unchanged for a long time.
It must be remembered that muscle growth is an EXTREMELY UNBENEFICIAL process for our body, because. an increase in muscle volume necessarily leads to an increase in energy expenditure.
That is why, at first the body does not rush to increase muscle. First, it transforms the central nervous system, endocrine system, ligamentous apparatus, nutrient accumulation system, etc.
Only when the load continues to grow, and the body can no longer delay muscle growth (all systems are transformed and are not able to “digest” the load themselves), does it begin to give up. AT good sense again.
I mean, that's when muscle growth starts.
In our body, nothing is done just like that. The body does not do what is unprofitable for it, because. constantly striving for homeostasis (balance).
To make it beneficial for the body to increase muscle need to be given an ever-increasing load. The body understands that this is beneficial, because. it will be easier for him to digest such a load when it is repeated.
By the way, in my opinion, it is the progressive load that is the most difficult thing to provide at home.
Everything is simple in the hall. If this weight has become too light for you, then you just hang a little more. And that's it.
At home, everything is not so simple, especially if there is no minimum necessary equipment. About what is better to have at hand at home, we will talk a little later.
At home, it is difficult to ensure a proper constant progression of the load, but it is possible, at least at the initial stage.
Quality restoration
Quality recovery is something that so many people lack, not only training in the gym.
Muscles do not grow during training, but during RECOVERY! The more complete the recovery is, the more you will grow.
It often happens that a person trains well, is disciplined, does not miss training, but does not grow, or even becomes smaller and feels worse.
What could be the problem? 99% in BAD RECOVERY!
With proper, balanced nutrition, the body receives all necessary materials for the construction of new protein structures.
This process is called ANABOLISM.
The fact is that our body can be in several states:
- Catabolism(nutrition and sleep are not enough, protein and other structures are destroyed). This can also happen during hard training.
- homeostasis(nutrition and sleep are enough, recovery abilities are enough to stop the destruction during training, the body remains unchanged).
- Anabolism(nutrition and sleep is enough + growth of protein and other structures occurs).
At the same time, it is conditionally IMPOSSIBLE to achieve anabolism and catabolism (only when using anabolic steroids, restructuring the hormonal system in adolescence, returning former achievements).
Most people, like you and me, need to first understand, or gain mass.
This article is about the set muscle mass, so let's assume that we are gaining mass. What do we need to do?
First of all, we should get a little more calories than we spend! Many people wonder why they are not growing, although most of them do not take into account their limited diet (they eat little) and their fast metabolism.
In order to start growing (entering into a state of anabolism), one of the most important conditions is to take into account the quantity and quality of your food.
There is a very simple way to control nutrition.
Just start eating almost the same foods in the same amount every day. So you will be sure that you have eaten no less products needed for growth than yesterday.
"On the mass" it is very important to control exactly the flow complex carbohydrates(and not proteins, as sports nutrition manufacturers shout on every corner).
I usually prefer buckwheat because of the low content in it.
Glycemic index(GI) - is a kind of QUANTITATIVE INDICATOR of the absorption of carbohydrates.
This is a QUANTITATIVE indicator, not a FAST! The speed will be the same for everyone (the peak will be in about 30 minutes for both sugar and buckwheat), and the Amount of glucose will be different !!!
Simply put, different foods have a DIFFERENT ability to raise sugar levels (the ability to hyperglycemia), so they have a different glycemic index.
Gradually increase the amount of food you eat. Controlling the process is very simple:
- If you are growing, but the amount of fat does not stay, then you are on the right track, keep up the good work.
- If you are growing, but at the same time the amount of fat is increasing (folds have appeared, a second chin, sides), then it's time to reduce the number of calories. You have a strong excess.
- If you are not growing, then gradually increase the number of calories.
This is very approximate and figurative, friends. I hope you understand.
Over time, you will find your working dosage (for example, two glasses of buckwheat, 6 eggs and 400 g of breast per day).
Recovery also includes the quality and quantity of sleep!
During sleep, amazing metamorphoses occur in the body (especially in adolescence). The whole system is being recharged.
The hormones necessary for growth and recovery (testosterone, growth hormone, etc.) are released.
Try to go to bed no later than 22-23 hours and sleep at least 8-10 hours a day.
Developed muscle sense
On this subject, I wrote a whole.
In short, muscle feeling is the state when you hit the target muscle at each point in the amplitude with a load.
In other words, you don't "release" the load at any point.
In order to begin to better understand the technique of exercises and better feel the muscles, you can perform simple, imaginary exercises without any weight before going to bed.
For example, you lie down on the bed and imagine how you remove an imaginary barbell from the racks and start to press it. While performing fictitious movements, you will be able to understand how your limbs move during the movement of the "barbell".
It will take some time, and your technique in the gym will become perfect.
The main problem with home training
As I said, the main problem with home training of ANY MUSCLES is LOAD PROGRESSION!
The fact is that it must be constantly increased.
In the gym, such a problem simply does not exist, because. if the current weight becomes too light for you, then you just hang a couple more small "pancakes" on the bar and you're done. Or take heavier dumbbells.
At home, this problem is especially acute.
I remember using water bottles, etc. to increase the load. All this is not very convenient, so I want to advise you on the minimum equipment in order to train you become much more interesting.
What equipment is better to have at home to train
The first, and probably the most important, is COMBINABLE PAIR OF GENTELS(from 5 to 40 kg each).
At home I only have dumbbells of 20 kg each. I don’t have enough of this anymore, but from the very beginning it was more than enough for me.
You will have the opportunity to perform a variety of exercises. We will talk about them later.
Following.
bars! They are extremely inexpensive, and if you have such an opportunity, it is better to buy them. Their effect is amazing.
With the help of them, you can pump the chest, triceps, abs, back, etc.
The bars can be replaced with two chairs, between the backs of which you can do push-ups. Just be careful! Don't break yourself this way.
The third thing is optional, but can make your life much easier - it is HEIGHT ADJUSTABLE BENCH!
I don’t have one at home, but if I did, it would significantly increase the range of possible exercises.
So, you need:
- Collapsible dumbbells (from 5 to 40 kg)
- Bars.
- Bench with a variable angle of inclination.
If it were possible to choose only one item, then I would choose collapsible dumbbells.
They give us a huge selection of different exercises that we can do at home.
How to pump up at home. Basic exercises for home workouts
I will list just a few exercises that anyone can do at home:
- Squats.
- Deadlift with dumbbells.
- Pull-ups.
- Dumbbell row with one hand.
- Shrugs with dumbbells.
- Dumbbell bench press on an incline bench or on stools.
- Push-ups on the uneven bars (between chairs).
- Lying dumbbell layouts (on a bench or stools).
- Pullover with a dumbbell.
- Seated dumbbell press.
- Dumbbell row to the chin.
- Mahi with dumbbells in the slope.
- Extension of arms with dumbbells behind the head.
- French press.
- Lifting dumbbells for biceps.
- Hammers standing.
- Lifting dumbbells for biceps with a reverse grip.
- Rise on toes while standing.
- Twisting on the press.
- Reverse crunches on the press.
And this, friends, as you understand, is not full list. This is just the first thing that came to my mind.
There is nothing new in the technique for performing these exercises, so you can easily read about it in the following articles:
- Article and then.
- About that.
- Pro .
The above articles have everything about the correct exercise technique.
Now, let's move on to the most interesting. To the most practical scheme. I think you are wondering in what sequence and how to do this whole thing.
I, as always, will give more than one typical scheme, because. I know perfectly well that all people are individual, and several schemes are for different people.
The schemes will be mainly designed for beginners, because. any more or less serious athlete, most likely, after the preparatory period, will still go to the gym.
How to build muscle at home. PRACTICAL SCHEME
Variations, as you know, can be very different. I, on the other hand, will not try to be original by coming up with various crazy exercise options, but I will give those that, with a high degree of probability, will work great for you.
Scheme for the green beginner:
- Squats(with own weight): 3 x max
- Dumbbell row with one hand: 3 x 10-15 (each hand).
- Push ups: 3 x max
- Twisting on the press: 3 x max
Believe me, friends, if you have never practiced before, then this will be more than enough for you to start. According to this training, you should do the first 2-3 weeks, until your muscles start to get used to it a little.
Do not focus on the weight as such, at this stage the muscle feeling is much more important, namely the EXERCISING TECHNIQUE!
This is more of a general strengthening workout that will allow you to gently enter the training process.
Scheme for a beginner:
- Squats(with dumbbells): 3-4 x 10-15
- Pull-ups: 3 x max
- : 3-4 x 10-15
- Seated Dumbbell Press: 3-4 x 10-15
- bars: 3-4 x 10-15
- Lifting dumbbells for biceps: 3-4 x 10-15
- Twisting on the press: 3 x max
This workout involves almost the entire body, giving a good release of anabolic hormones into the blood.
This workout can be performed for 2-4 months, gradually increasing the load (weight on dumbbells, the number of sets and repetitions).
According to this scheme, you can train 2-3 times a week.
The program is good because it makes it possible to train muscle groups not once a week, but several. This allows you to activate protein metabolism (protein synthesis).
According to the latest scientific data, protein synthesis is reduced by 90% 72 hours after exercise. If after 48-72 hours the muscle is retrained, protein synthesis will increase again, which will allow the growth of new muscle structures.
Scheme for an advanced beginner:
DAY 1 (lower body):
- Squats(with dumbbells): 4 x 8-15
- Deadlift with dumbbells: 4 x 8-15
- 4 x 8-15
- Lifting on toes while standing: 4 x 8-15
- Twisting on the press: 4 x max
DAY 2 (upper body):
- Pull-ups: 4 x 6-12
- Dumbbell press on stools (or on a bench): 4 x 6-12
- Seated Dumbbell Press: 3-4 x 6-12
- Dumbbell row to the chin: 3-4 x 6-12
- bars: 4 x 6-12
- Lifting dumbbells for biceps: 4 x 6-12
- Twisting on the press: 4 x max
This scheme already allows us to significantly increase the load, because. we split our body into two parts, which we train on different days.
We can put more emphasis on each specific muscle, which means we can progress the load even more.
Scheme for a home madman =)
DAY 1 (lower body):
- Squats(with dumbbells): 5 x 8-15
- Deadlift with dumbbells: 5 x 8-15
- Lunges with dumbbells (or Bulgarian squat): 5 x 8-15
- Lifting on toes while standing: 5 x 8-15
- One arm dumbbell row
- Dumbbell press on stools or bench(50% of working weight NOT TO FAILURE): 4 x 20-30
- Twisting on the press: 4 x max
- Reverse crunches on the press: 4 x max
DAY 2 (upper body):
- Pull-ups: 5 x 6-12
- Dumbbell press on stools (or on a bench): 5 x 6-12
- Seated Dumbbell Press: 4 x 6-12
- Dumbbell row to the chin: 4 x 6-12
- bars: 4 x 6-12
- Lifting dumbbells for biceps: 4 x 6-12
- Hammers standing: 4 x 6-12
- Squats with your own weight: 4 x max
- Deadlift(50% of working weight NOT TO FAILURE): 4 x 20-30
- Twisting on the press: 4 x max
This scheme differs from all the previous ones in that it includes the basics of MICROPERIODIZATION!
We divide our exercises into DEVELOPING and TONING!
Developmental exercises- these are the exercises that we have done with you up to this point in all other workouts. Load progression + work to failure.
Toning exercises on the contrary, they give us the opportunity to restart protein synthesis in the muscle resting from the previous workout and not injure the contractile proteins. This is how we accelerate growth even more.
The essence of toning exercises is that they are performed with 50% of the WORKING weight, and are performed NOT TO FAILURE. Those. we "disperse the blood through the muscles", allow nutrients get into them and provide them with active recovery.
findings
I can continue to write various training schemes almost indefinitely, constantly increasing the load, but the main thing is to understand one simple thing: TAKE IT AND START!
This is usually the hardest part of all workouts.
Just get up and start changing your lifestyle. It's complicated. For most, this is generally impossible, but if you really want to change yourself and your life for the better, then I hope the information in this article will be useful to you.
Let's recap a little what I said above:
For muscle growth you need:
Quality restoration. Developed muscular sense. Our body can be in one of several states:
- catabolism.
- Homeostasis.
- Anabolism.
Glycemic index(GI) - is a kind of QUANTITATIVE INDICATOR of the absorption of carbohydrates. Eat more low GI complex carbohydrates.
The main problem is ENSURING LOAD PROGRESSION at home.
Well, that's all, friends. I hope it has become clearer to you how to build muscle at home and now you will discover for yourself the wonderful world of improving your body and life.
All the best.
P.S. Subscribe to blog updates. It will only get worse from there.
With respect and best wishes, !
Absolutely all people at least once in their lives thought about how to transform their body. Someone immediately began to go towards his goal, and someone else for several months, lying on the couch, imagined how he was walking along the beach and playing with his muscles, and all people paid attention to him. All these people have something in common - they want to spend less effort to achieve their goal.
In the case of physical activity, this is the study of the body at home. Today we will talk about it . Your attention will be presented to the most effective exercises to work out the body at home. Go!
How to quickly build muscle at home
To begin with, let's figure out what meaning people put into the word pump up? The answer is simple - people do not need to have too big muscles, and working weight in exercises. Young people want their arms, back, chest and abs to be well developed. After all, it is these muscles that attract the attention of the fair sex like a magnet.
And girls want to have beautiful legs, and elastic, appetizing buttocks. After all, this is exactly why the guys can not take their eyes off. Moreover, exercises for the pectoral muscles can make the female breast more toned.
In order to achieve such results, it is not necessary to go to the gym. After all, we can imitate most of the basic movements at home. For this we need:
- Your irresistible desire to get a beautiful body.
- Horizontal bar.
- Bars.
- Backpack.
- Dumbbells or weights.
Now you might have a question, but why do we need dumbbells, because you can do exercises with your own weight? The answer is simple. In order to pump up a relief body, you first need to gain a certain amount of muscle mass. As you know, to increase muscle volume, approaches in exercises should be heavy. That is, in one set, you should be able to do no more than 12 repetitions. If you could do more, then it's time for you to increase the working weight.
In many exercises, dumbbells and kettlebells will serve as weights for you, for example, so that you can pull up less. But each such pull-up will be much more effective than with your own weight.
So, for a quality study of the body you need to do the following exercises:
- Pull-ups on the horizontal bar with various grips.
- Push-ups from the floor with different hand positions.
- Vertical and horizontal dumbbell or kettlebell presses.
- Flexion and extension of arms with dumbbells.
- Squats on one leg.
- All kinds of exercises for the press.
Let's talk in more detail about how to pump up at home.
Training program
We will build the training complex according to the following principles:
Without a horizontal bar and without bars, nowhere. If you really want to pump up, then solve this problem. Firstly, in almost every yard there are horizontal bars and bars. Walk around the area and find the most convenient site for you. Secondly, we will need iron. So, do not be stingy, and get a pair of dumbbells or kettlebells. To save on this business, buy shells not in sports stores, but through ads on the Internet.
Surely you now have a question: what to do with the onset of winter? Most the best way- purchase hanging horizontal bars and bars home. Total cost of dumbbells, horizontal bar and bars, will be no more than 5 thousand rubles. This corresponds to the cost of a two-month subscription to gyms in large cities.
Most likely, you do not have such an amount right now.. Therefore, start exercising on the horizontal bar and uneven bars in the spring. Before the onset of autumn, when it will be cold to train outside, you will have about five months. For such a period of time, you can easily save 5 thousand rubles. If you really want to build muscle, then this will not be a problem for you. Remember, achieving any goal requires money.
Now, let's talk directly about the training program:
Day one - training pushing muscle groups:
- Dumbbell bench press, lying on chairs - 3 sets of 10-12 repetitions.
- Standing dumbbell or kettlebell press - 3 sets of 10-12 repetitions.
- Push-ups on the uneven bars - 3 sets of 10-12 repetitions.
- Push-ups from the floor with an average setting of hands - 2 sets of 10-12 times.
On this day, you pump up the chest, the front of the deltoid muscles, and triceps. It is these muscles that are pushing.
Day two - working out the pulling muscles:
On this day, you pump up all the back muscles, biceps, rear and middle deltas. It is these muscles that tense up when you pull something.
Day three - working out the muscles of the legs:
- Single leg squats - 3 sets of 10-12 reps.
- Lunges with dumbbells - 3 sets of 10-12 repetitions.
- Raises on socks with dumbbells - 3 sets for a maximum of times.
Strongly increase the muscle volume of the legs at home will not work. After you can squat on one leg more than 12 times, only the relief of the legs will be worked out.
As you noticed, almost all exercises indicate 10-12 reps per set. This means you can't do more reps per set. For example, if you can only pull up 6 times, then do that many. Over time, as you get more than 12 pull-ups, start adding extra weight so you don't lose weight. a large number of repetitions.
Rest between sets will be different for everyone. The main thing is that during the break your breathing is fully restored. Only then can you move on to the next approach.
At the end of each workout, you need to download the press. Perform sit-ups and leg raises, 3 sets of each exercise. The number of approaches is not so important here. Key moment- Violent burning in the abdominal muscles. As soon as you feel the burning, you need to do another 15-20 repetitions, then take a break. Rest no more than one minute between sets. Abs love intense training.
At the end of the workout, you need to perform the plank exercise. It looks like this:
It is necessary to stand in this position until failure. When you start shaking and you feel a burning sensation in all the muscles of your body, this is very good. You need to take your will into a fist, and stand until you collapse to the floor. After all, it is in moments like these that real strength is born.
Why do this exercise? The fact is that when exercising in the gym, you perform basic exercises with large weights. In addition to pumping target muscle groups, these exercises also pump stabilizer muscles, and, most importantly, greatly accelerate anabolism. . After all, during the performance of such exercises absolutely all the muscles of your body work, and this is very important for gaining muscle mass.
The plank exercise has about the same effect on your body. The main thing is not to stand too long. When you are able to hold out for more than two minutes, you need to hang a backpack on your back that contains dumbbell discs. You must be very hard. It may sound intimidating, but what results will you achieve! In addition to an excellent body, you will get the strongest moral and volitional qualities!
Every 6-8 weeks, you need to take a week break from training. The body needs rest!
What results can you achieve
I would like to immediately tell the motivated reader that you should not wait quick results. You will be able to observe the first changes in your body in a few weeks. You can count on an increase in all muscles to the desired level only after a year of training.
If you follow a training program offered to you above, then in a year you will achieve the following results:
Conclusion
In conclusion, I would like to say about the benefits healthy sleep and nutrition. You need to sleep at least 8 hours a day, and lean on protein foods. This will help you improve your health, as well as pump up the body you have been dreaming of for so long!
You already know what a barbell looks like and what to do on a Scott bench. Now it's time to start a grown-up conversation about what your workout should be like and how to properly shape and build muscle.
You are no longer new to the gym, and you can even distinguish between a pronated grip and a supinated one, however, all this is child's play, and it's time for you to learn all about how to pump up the body at any age, even at 20 or 40 years old.
A complete guide from a professional to compiling an intensive competent training program. You will learn concepts such as training load and volume, learn how to optimize your workouts to achieve maximum results. The training complex for the whole body will be divided into 3 days in a split format:
How to quickly pump up the muscles of the body
The initial desire “I want to pump up,” which got you into the gym at all, should grow over time and transform into a desire to pump up correctly and avoid unnecessary injuries. Proper muscle development is based on knowledge of technique, load distribution, volume, well-arranged rest intervals and knowledge of body biomechanics.
When determining the level of intensity for compiling effective program For advanced training, there are three things to think about first. These are volume, load and avoidance of overtraining. Using different weights and different number of sets can be difficult, but it will allow you to overcome plateaus of stagnation, and not just get muscle right, but maximize your genetic potential.
These variations can also change with training. different parts body depending on your individual weaknesses.
Your goal in building your individual periodization strategy should be to reach an optimal training level, accompanied by a supercompensation effect. At this stage, you can plan no more than 3-4 strength per week with the addition of supportive activities: yoga, cardio, stretching, trekking, swimming, etc. to improve your aerobic and general endurance.
The structure of strength training can be built in a split format, dividing the study of target muscle groups on different days, or stick to circuit training for the whole body. In our article, we recommend split training. Try this intensive 3-day program for more advanced athletes and women.
Chest and back muscle training
We recommend starting each strength training with the study of the abdominal muscles with one or two exercises. Thus, you will perfectly warm up the body and qualitatively load one of the most important muscles - the rectus and oblique abdominal muscles. In the main part of the workout, use 3-4 working sets and 1 warm-up with 8-12 reps. Try to get close to muscle failure in the last 2 by picking up the appropriate weights.
Day 1 - chest and back
Shoulder and leg muscle training
Today is the main day of the week and you are working with some of the most difficult muscles. Starting traditionally with the press, I recommend doing 2-3 exercises on the shoulders at the beginning of the workout. This will allow you to accurately control the trajectory of movement, better feel your body and avoid losing control of your technique. If desired, add a sitting dumbbell press, an army press, or in a Smith machine to the complex for a general study of all the bundles of the shoulder girdle.
Day 2 - shoulders and legs
* — The service is under beta testing
Arm muscle training
At the end of the week, you will have the most enjoyable training. Your hands have been waiting in stock and feel great after a few days of break after training the pectoral muscles and back, where their role was high. Start with the abdominal muscles and gradually move from joint to isolation exercises. It is advisable to finish with a forearm workout and a good warm-up.
Day 3 - hands
* — The service is under beta testing
Muscle Recovery
An obligatory element of a quick pumping of your muscles is stretching after a workout. They never have enough time or energy, and the effect is not visible to the armed eye. But really this addition to your training process alone will take you to the next level. The mere fact that all pros like bodybuilders, lifters or CrossFitters as one emphasize this advice in their interviews should pique your interest in stretching. We offer the following complex.
The next element of fast muscle recovery is a personal massage roller. A quality addition to your muscle stretches after training will be a full myofascial massage of the whole body. The theory of "anatomical trains" quite confidently proved the importance of fascia massage for the speedy recovery of the body, and the location of functional lines in the body suggests training which parts of the body it is desirable to combine with each other.
Finally, your recovery kit should include a relaxing massage for athletes at least once a week.
How to pump up the muscles of the body
Having dealt with training, we will consider how methods of varying intensity, alternation of loads form our muscles.
Increasing the intensity of training
Exist various ways pump up, but brave and determined guys are only interested in effective techniques. Let's look at how ways to pump muscles with training of varying intensity can lead to the formation of a sculpted body.
The need to constantly increase the intensity of training is ignored not only by average visitors gym, many experienced bodybuilders and competitors do not understand this either. No matter what level of training you have, all of you must remember one thing: intensity is the key to progress.
If you do 4 sets of 10 reps squats every day with the same weight for months or - scary to think - years without trying to increase the intensity of your workout, then you will not see cool muscles. Just because your body will not make any effort to change the size of the muscles.
Just because you're slightly bigger after a workout doesn't mean you're stimulating muscle growth. This is especially important for experienced athletes, because after people train consistently for many years, extreme measures must be taken to significantly improve performance and build huge muscles.
When it comes to preparation, the term "intensity" takes on many different meanings. When composing a workout, it is necessary to increase and decrease the intensity of the program in all its forms in order to build muscle and avoid overtraining. To do this, monitor the condition of the body daily, do orthostatic tests, especially after hard days. Knowing how your body reacts to different levels of intensity will allow you to use a variety of various methods to increase muscle growth and properly pump the body.
Load planning
It is believed that for muscle volume it is better to work with large weights in a small range of repetitions. This type of load will allow you to improve your strength performance, but you can’t expect a huge increase in muscle mass from such training.
The second option is to work with small weights and large quantity repetitions. In this case, you increase muscle hypertrophy, leaving strength indicators at the same level.
It is a mistake to work in only one range using only one type of load. A serious training program for experienced athletes should include heavy, medium and light loads.
To pump up muscles during long period time with progress, use the progression method. Increasing the maximum weight used at high and low reps should be the ultimate goal of any training program, as it alone is one of the most important factors in building huge body muscles.
Volume increase
The volume of strength training is the sum of the exercises done and the weight of the weights. If your goal is to maximize volume and build yourself huge muscles, use high intensity and high training volume. This will allow one more mechanism to be included in the process - hyperplasia. Unlike hypertrophy, which increases the size of your existing muscle cells, hyperplasia helps increase their number.
However, despite such super effectiveness, a sharp and frequent increase in the number of sets and repetitions can cause overtraining.
The best option in this case is to maximize muscle growth with high volume training and intermittent low volume training to make sure your body keeps up with the muscle building demands you place on it.
muscle failure
In this method of pumping up the body, you can use both large and small weights. The set will simply continue to the point where another rep can no longer be completed correctly without the help of a correcting partner.
Branched chain amino acids in food additive by Nutrex is the basis for muscle and body support during training. It has anabolic and anti-catabolic effects.
Olimp Sport Nutrition | Creatine Mega Caps?
Take 4 capsules 1-2 times daily.
Strengthened muscular work, which requires maximum release of energy, is accompanied by an increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine during physical exertion increases significantly! In addition to increasing endurance in training, creatine helps increase muscle volume.
VPLAB Nutrition | FitActive Fitness Drink + Q10 ?
Dilute 20 g in half a liter of water and drink during the workout.
Coenzyme Q10 helps reduce high blood pressure, helps the heart, prevents the development coronary disease heart and myocardial infarction, protects the body from viruses and microbes and restores immunity, and also has a positive effect in the utilization of fats.
Universal Nutrition | Ultra ISO Whey ?
To prepare a single serving, it is enough to mix 1 scoop of the product per
150-200 ml of water.
Universal Nutrition Ultra Iso Whey is a world brand whey protein isolate. Contains up to 100% pure amino acids through several filtration processes. Allows muscle tissue to regenerate short time after training.
Universal Nutrition | N1-T?
- Before workout and before bed.
We have translated from scientific language into human language several important knowledge that will help you grow muscle in the most effective way.
We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.
How muscles grow
By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.
The ability to gain muscle mass depends on gender, age, weight training experience, genetics, the amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth despite proper training and nutrition.
Mechanical and metabolic stress
There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.
Training causes two specific types of stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting chemical processes recovery due to the energy expended by the muscles), and both can provide the necessary stimulus for muscle growth.
The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.
"Slow" and "fast" muscle fibers
To develop an exercise program for maximum muscle growth, you need to understand the physiology.
There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.
"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).
Fast twitch muscle fibers have a high threshold of excitation as well as a high speed of signaling and are better suited for fast effort (which is why sprinters look like athletes compared to distance runners). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.
Repetition method. If you want to grow, do sets to failure
It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly speaking, it will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.
Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t anymore!)
3 types of training
Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method, and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.
1. Maximum effort method
For this method, significant weights are used to increase the activity of "fast" muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (respectively, and a small number of repetitions in the approach).
The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.
The maximum effort method is effective for developing strength, but not the best. effective remedy increase in muscle mass.
2. Method of dynamic forces
Dynamic effort training does not use maximum weight, but the emphasis is on moving the weight as fast as possible to stimulate the motor units.
This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.
3. Method of repeated efforts
The method of repeated efforts does not provide for maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to complete any of the next repetitions in the approach).
The last few reps that have to be done through burning can involve all the fibers in the target muscle in contraction and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.
The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created to promote muscle growth.
Sleep and recovery are just as important as exercise and nutrition.
Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.
Exercise and food are an important part of the muscle growth equation, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.
The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.
Inducing mechanical and metabolic stress during your gym workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that for muscle growth after training, a full-fledged night sleep. Insufficient sleep and recovery will ruin your efforts in and out of the gym. dining table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.
Lack of sleep, poor appetite, long-term illness, and stunted growth as a result of exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals.
“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time for rest (active rest) to allow you to fully recover,” says Schoenfeld (2013).
Training program for gaining muscle mass
Number of repetitions
Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.
The amount of rest between sets
Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.
Number of sets in each exercise
According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.
Travel speed
Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).
Free weights or machines
Schoenfeld, a scientist, states that each type of resistance plays a role in optimal muscle growth: “Free weights that involve a large number of muscles help increase muscle density, while the stabilization provided by machines allows you to load individual muscles more.”
Preparing for serious training
When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.
It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles, etc.) to prepare muscle tissue for the stress of high volume training.
Order of exercises
It is preferable to start training with complex movements with free weights to include maximum number muscles (for example, squats with a barbell, deadlifts are best done at the beginning of a workout), and during the lesson, gradually move on to simulators that affect individual muscles.
Extreme exercise
The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.
Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.
It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."
The exercise program below is based on the latest scientific research related to muscle mass gain.
Attention: RM - repeated maximum
Day 4. Rest or low-intensity cardio exercise
How to build muscle at home - this question is of interest to both men and women who decide to achieve their goal. A beautiful, sculpted and inflated body is the result of hard work, systematic training, purposeful struggle and adherence to certain rules. We will cover these issues in detail in our article.
What happens to muscles during exercise
Muscles undergo significant changes from the moment you start training until the visible result is obtained. The average time taken to achieve progress depends on the individual characteristics of the organism and on the duration of each phase in which the muscles are located. Naturally, every athlete wants to quickly and correctly pump up at home in a week, but for full development years are required.
Preparatory phase
Lasts approximately two to four months. At this time, the body is being rebuilt, as it is experiencing serious stress. The energy supply system of the muscles is changing, now they consume more energy, because of this they accumulate a significant amount of ATP and glycogen. The nervous system provides a more streamlined and coordinated work of the muscles, the bone and ligament apparatus adapts to new conditions, the metabolism is carried out in a new way, and the volume of blood vessels increases significantly.
During this period, it is very important for an athlete not to strive to pump up muscles as quickly as possible at home without or using exercise machines, but to follow the correct technique, use light weights for the longest possible time. Muscle growth will be noticeable only at the second stage, the first is necessary for "laying the foundation" for further successful development.
Hypertrophy
This phase lasts for more than two years, at this stage the muscle fibers begin to increase, and in a couple of years a person realizes his own potential, that is, the muscles reach maximum size. With proper loads, the body weight of an average man during this time increases by 20 kg.
Hyperplasia
Further development of muscles over 1-2 years occurs due to the division of fibers, this is achieved by working with light weight during high-volume training. During this period, it is possible to increase muscle mass by another 10 kg. Then comes the final stage.
System adaptation
The work of a bodybuilder is aimed at improving the efficiency of those body systems that hinder muscle growth, expanding their own capabilities.
Is it possible to pump up at home without exercise equipment
How to swing at home from scratch, and is it possible - this question is of interest to many. The answer cannot be unequivocal, it all depends on the desire and motivation of the athlete. Yes, of course, it is quite possible to train at home and build muscle without exercise equipment, but it is much more difficult and inconvenient than in the gym.
Beginner mistakes
For beginners who want to quickly and correctly pump up their arm muscles at home, it is better to familiarize yourself with the main mistakes that novice athletes make in pursuit of success. This will save them many disappointments.
High expectations
Unfortunately, our ideas about the ideal figure arise by looking at the beefy uncles from glossy magazines who call to become the same. A muscular body requires at least five years of fruitful work, and not several months of lazy "communication" with the barbell.
I want to have big muscles!
To properly train and build muscle at home, you need to understand that the main objective- this is not about muscles and bodies, but getting pleasure from the process itself, the ability to feel the muscles and their work. Well, success in this case will not keep you waiting!
Laziness
You can cancel a lesson for any reason: it’s raining outside, friends are calling for beer, Bad mood, but pumping and building muscle mass at home is possible only if you follow the routine and schedule of classes.
Basic Requirements for Muscle Growth
The first step from which they begin to swing is a home workout program for men or women. Training should be progressive, that is, stimulating growth.
The second factor influencing a positive result is good nutrition, that is, a sports diet that guarantees growth. Compliance with these requirements is the key to success.
Exercises without simulators for beginners
Consider where and how to start training at home from scratch. To do this, there is no need to spend money on buying additional funds, because we always have our own “inventory” at hand - body weight.
At first, we perform the following exercises:
- push-ups, reverse push-ups, headstand push-ups and other variations of this exercise;
- pull-ups and other variations;
- bicep curls;
- triceps exercises with your own weight;
- lunges;
- squats, Bulgarian squats, pistol;
- Romanian deadlift on the leg;
- bending the legs from a prone position.
The best exercises without iron
Every novice athlete who wants to start rocking from scratch at home and become a jock must master 10 basic exercises that can be performed in a hotel, at home, in nature or in another convenient place.
Squats
Train 85% of the muscles in the body. Starting position - feet shoulder-width apart with slightly turned toes. When the back remains straight, and the buttocks are laid back. The heels are pressed into the ground, and the knees are brought forward and out. For additional balance, you can bring your hands forward.
Other variations are sumo squats with wide legs and single leg squats.
Push ups
Triceps, chest, back and shoulders are being worked out.
Other varieties of the exercise: with a wide or narrow setting of the hands, with the emphasis on the legs on a chair or wall.
As a support, we use a chair, bed or coffee table. Do not forget to keep your head straight, the spine should be in correct position. Works triceps and pectoral muscles.
Wall squats
Develops endurance, works out quadriceps. The back is close to the wall, we sit on a "virtual" chair so that the angle between the hips and the wall is 90 degrees. We maintain this position for at least 60 seconds.
burpee
An exercise that combines a jump and a push-up. From a standing position, we squat down, do a rebound with our feet, as in push-ups, perform the reverse sequence of actions.
plank
This is a very effective exercise that will help you build a beautiful sculpted body at home. Lying down, hold the weight on the forearms and socks, draw in the stomach and remain in this position for at least 90 seconds.
It is performed like the previous one, but the body rests on one hand.
Superman
Lying on your stomach, stretch your arms forward, raise them, as well as your head and legs, hold for some time in this position.
Twisting
Lie on your back, hands behind your head, legs bent at the knees. Raise the knee and at the same time strain, try to touch the right elbow to the left knee, then vice versa.
We follow a straight back and straightened shoulders, try not to sway when transferring body weight from one leg to another.
Load increase
The program of gaining muscle mass at home must necessarily provide for the progression of loads. It is needed to stimulate muscle growth and is performed not only at home, but also in the gym. For this purpose, dumbbells with a step of 2 kg, barbells and pancakes with the same step, racks, complex, block simulators and benches are used, which adjust to the required angle of inclination.
Let's take a closer look at how to pump up at home, and where to start training? This requires a small amount of time and knowledge of the exercises.
The purchased equipment will help to make pumping the body in a rocking chair at home more effective:
- Dumbbells with the ability to change the weight. The heaviest must weigh at least 32 kg.
- Karimat is a fitness mat. Needed to perform abdominal exercises.
- Horizontal bar. Now you can purchase a removable one or equip a stationary one in the doorway.
- Bars. Attached to the wall at home.
- Elastic bands with varying degrees of elasticity.
What to replace?
What to do to properly pump the muscles of the body at home, if not all necessary tools?
Undoubtedly, in every apartment or house there are chairs with high backs - having strengthened them, you can use them as bars. Calf exercises can be done using stair steps or a high threshold. Having put our legs under the bed, we do press-ups, twisting, exercises for the back muscles. As free weights, you can use any handy items: plastic bottles filled with water or sand, trim pipe. For weighted squats, use a heavy backpack.
It is strictly not recommended to use electronics or pets as cargo. Well, in order to effectively pump up muscles at home, do not forget to draw up a program or use the developed set of exercises.
A set of exercises for all muscle groups with equipment
The schedule for sports and pumping muscles at home for men or women can be discussed with the trainer. The following is a program that runs three days a week.
Monday
| An exercise | Number of repetitions, execution conditions |
| Warm up | |
| Twisting from a prone position | 4 sets of 15 reps, increasing reps over time |
| Hyperextension on the bench | 4 sets of 15 reps |
| Wide grip pull-ups to the chest | |
| Incline Dumbbell Row | |
| Reverse middle grip pull-ups | |
| Lifting dumbbells for biceps in a standing position | |
Wednesday
Friday
Pumping leg muscles at home for men is carried out in the following way:
- Squats with a load. We take an object weighing at least 30 kg in our hands, perform squats until worn out. We rest for one minute.
- Rope jumping. We jump at an average pace for 3 minutes. We rest for one minute.
- Jogging. We organize a run with a length of at least 3 kilometers. We rest for a few minutes.
- Squats on one leg. We perform at the end of each workout.
Gradually increase the load every 3-4 workouts.
Basic hand exercises
In order for a man to do it right at home, you need to use effective exercises aimed at training certain muscles. The next training develops the biceps of the shoulder, triceps, deltoid and trapezius muscles.
Standing dumbbell raise
We straighten up, the legs are shoulder-width apart, we slightly bend them at the knees, we take dumbbells and press our elbows to the body, we point our palms inward. The front of the projectile disc touches the thigh line, then we lift the load to the shoulders as we exhale and slowly turn our palms, directing their back to the face. Hold the dumbbells at shoulder level for a few seconds and return to the starting position.
Professionals will tell you how to start swinging to the mass at home with dumbbells, so if you have any doubts about the correctness of the exercise, you can contact them.
Sitting dumbbell raise
This is another way to make a pumped up relief body in a home rocking chair. The exercise is performed similarly to the previous one, however, in this case, the sitting position is occupied. To do this, you can use a comfortable chair, stool or bench.
The hammer
Starting position - standing, legs slightly wider than shoulders, knee joints slightly bent. The arms are bent at the elbows, palms with dumbbells are pressed to the body. The elbows do not move, we smoothly lower the dumbbells without changing the position of the palms, and immediately return them along the same trajectory.
It is very easy to make a beautiful figure and pumped up muscles at home if you use the most famous exercise with dumbbells. In a standing position, the right hand rises with the projectile up, the left falls or is located at the waist. On exhalation, the arm with the load is bent, and the head is smoothly lowered, all other zones are motionless. In the same way, a bench press is performed with two hands, using one projectile.
We learned how to quickly pump up a guy at home, well, what should girls do? Let's look at this issue in more detail.
Workout for girls
How to pump up body muscles for a girl at home - too actual question, which is asked by the fair sex. In addition, most of them have problems with fat deposits on the abdomen and sides.
To achieve a positive result, it is important to follow the following recommendations:
- Allocate at least an hour daily to sports activities, while using a variety of equipment: dumbbells, jump rope, elastic band, hula hoop, expander, weights.
- Pay attention to pumping all parts of the body, gradually increasing the load.
- Use a variety of exercises, constantly change them so that the body does not have time to get used to.
Well, of course, how to do sports at home correctly depends on your personal mood, so during training it is better to turn on energetic music that will set the right pace and improve your mood.
Nutrition rules
Getting pumped with full body exercises at home is not only possible with progressive training. Great importance plays in this fight proper nutrition, and success is 70% dependent on it.
- you need to eat 5-8 times a day, breakfast is a must;
- drink 1.5-3 liters of water daily;
- for one kilogram of body weight, the body needs: 2 g of protein, 0.5 g of fat and 4 g of carbohydrates;
- give up mayonnaise, ketchup, sugar and other useless products.
Best Products
It is preferable to eat the following foods:
- fish;
- meat;
- seafood;
- eggs;
- milk products;
- legumes;
- cereals;
- durum pasta;
- nuts, seeds;
- vegetables;
- fruits;
- wholemeal bread.
Important conditions
There are many ways to pump up at home, but the monthly training program, according to the recommendations of experts, should be designed accordingly and include the following areas:
- Power training- for muscle growth.
- Cardio is for burning fat.
Well, high-quality nutrition is necessary to achieve a beautiful relief figure.
And, of course, the main rule that all those who are interested in how to quickly build body muscles at home should be guided by is to eliminate all distractions during training. Neither phones nor what is happening around should distract you from the goal. For a successful result, you need to concentrate and perform the exercises with full dedication!
Video
In this form - a set of exercises for home workouts for beginners.
