Hand training for mass. How to build arm muscles: exercises

You want to build maximum muscle mass as quickly as possible.

And you know exactly how to do it. Or at least they knew.

This was before you read a bunch of articles on the subject that talk about completely different ways.

But now you are completely confused about how to pump up quickly the best way.

1. Determine the number of workouts per week

The first step is to decide how many days a week you are going to train.

Many programs are based on the idea that The best way make muscles grow - subject them to a heavy load once a week with a large number of exercises, approaches and repetitions.

A typical training program might be built around following scheme: Monday - chest muscles, Tuesday - back, Wednesday - shoulders, Thursday - legs, and Friday - arms. While many people get good results with this kind of program, I think there are better options out there.

When you train a specific muscle group once a week, protein synthesis rises for 1-2 days after training. But after 36-48 hours, it returns to normal levels. And by simply damaging the muscle fibers, you cannot prolong the period of increased protein synthesis.

What's more, in experienced athletes, post-workout protein synthesis peaks and bounces back faster than inexperienced athletes. Bottom line: among advanced athletes, only small changes in protein synthesis are achieved.

In other words, when you directly train a certain muscle group once a week, then for several days after that the muscles are in an anabolic state. But if you don’t return to this group within a week, then you miss the 2nd (and maybe 3rd) opportunity to stimulate muscle growth.

Training programs for rapid muscle growth

With average genetic data, none of those who want to build as much muscle as possible in as soon as possible, will not achieve a good result if he does not train one muscle group at least 2 times within 7 days.

Option one is to train the whole body 3 times a week every other day. This usually happens on Monday, Wednesday and Friday. You can also train on Tuesday, Thursday and Saturday, or on Wednesday, Friday and Sunday.

• Monday: whole body
• Tuesday: day off
• Wednesday: whole body
• Thursday: day off
• Friday: whole body
• Saturday: day off
• Sunday: day off

Option two - train 4 times a week on the principle of "up / down". You train your upper body on Monday, lower body on Tuesday, and rest on Wednesday. On Thursday you train your upper body, on Friday you train your lower body, and on the weekend you rest. Each muscle group trains twice a week. Of all the splits I've used over the years, this one is one of my favorites.

• Monday: top part body
• Tuesday: lower body
• Wednesday: day off
• Thursday: upper body
• Friday: lower body
• Saturday: day off
• Sunday: day off

The third option is a push-pull + leg split workout. You train 3 or 4 times a week, doing press exercises (chest, shoulders, triceps) on Monday and pull exercises (back, biceps) on Tuesday. You take a break on Wednesday to do your leg workout on Thursday. Rest again on Friday. On Saturday, you start the split again by doing the benching exercise.

• Day 1: chest, shoulders, triceps
• Day 2: back, biceps
• Day 3: day off
• Day 4: legs
• Day 5: day off

So you train 2 days, rest 1 day, train 1 more day, and rest 1 day. Each muscle group trains every 5th day. Due to the fact that you train on different days of the week, you should have a very flexible schedule to follow this program.

You can also use the top/bottom split to work each muscle group 3 times for 7 days. So you train for 2 days, then rest for 1 day, and just keep repeating the process.

• Day 1: lower body
• Day 2: upper body
• Day 3: day off
• Day 4: lower body
• Day 5: upper body
• Day 6: day off

High training frequency gives good effect if you are able to recover from 5 workouts per week for 2 weeks. Not everyone can do it, so be careful.

While there are literally thousands of different programs, there are some that will allow you to build the maximum amount of muscle mass in the shortest amount of time.

It is often said that beginners should avoid dividing the body into muscle groups, and stick to complex full-body workouts that involve working each muscle group 3 times a week.

But if the training program and diet are set up correctly, beginners can still achieve good results on split programs that include 4-5 workouts per week.

In one study conducted by Baylor University, a group of beginners gained 5.5 kg of muscle mass in 10 weeks using a 4-day split.

Another 12-week study, this time with untrained beginners, showed that by training on a 5-day split and using milk as a post-workout supplement, these guys gained almost 4 kg of muscle and not a drop of fat.

Most often in the same way that beginners can achieve results using split programs, everyone who has already passed initial stage training, can build a significant amount of muscle mass by training the whole body 3 times a week.

For example, researchers from the University of Alabama found that men who did strength training for several years gained almost 4.5 kg of muscle in 3 months, doing a complex workout of the whole body 3 times a week.

2. Increase strength in training

The second sha is to train very hard and focus on increasing strength in the press and pull exercises, as well as squats.

When I talk about strength, I don't necessarily mean the weight you can lift.

Check out this video featuring natural bodybuilder and former World Natural Bodybuilding Federation champion John Harris.

John not only has the physique of a winner, he's also damn strong. In this video, he performs a deadlift with a weight of 180 kg for 18 repetitions, with a body weight of only 82 kg.

If you can lift twice your body weight in this exercise, then you are stronger than most people around you. But surely you DO NOT LOOK like him.

However, if you are able to lift that weight for 18 reps, it is very likely that you will achieve the same level of muscle development. And then you will not only be just as strong, but you will also have the same physique.

This does not mean that there is a direct relationship between strength gains and body size gains. If you double the strength in all exercises, you will not double the amount of muscle mass. It also doesn't follow that if you increase your muscle mass by 100%, then your strength will increase by the same amount.

On the other hand, if your muscle fibers are actively recruited, then in order to continue increasing the number of repetitions performed with a certain weight, the muscles have no choice but to grow.

You won't always see muscle growth daily or weekly, but it will happen. And in a few months you will have more muscle than you do now.

The biggest athletes are not always the strongest. But the strongest are not always the biggest. However, it is rare to see a very muscular athlete who does not have a high level of strength.

The best exercises for fast muscle growth

I don’t know how to quickly pump up muscles if I train on simulators. It is better to choose basic exercises that allow you to work with more weight. Here are the top ones in each category:

• Horizontal presses(bench press lying on a horizontal / inclined at an angle of 30 ° bench, dumbbell bench press lying on a horizontal / inclined at an angle of 30 ° bench, push-ups).
• Horizontal traction(block pull to the belt, dumbbell pull, pull-ups while lying on the low bar).
• Vertical traction(pull-ups, traction of the upper block to the chest with a narrow reverse grip).
• Vertical presses(standing barbell press, standing dumbbell press, seated dumbbell press).
• For the lower body with an emphasis on quadriceps(squats, split squats, leg press).
• For the lower body with an emphasis on muscles rear surface hips(regular deadlift, Romanian deadlift, leg curl).

There are many different views on the number of sets and reps that you can use to build muscle. One of them, which I myself follow and recommend to you, is to increase the working weight to a set that is close to your maximum capacity. You may think that you can do one more repetition, but do it only if the technique of the exercise does not suffer.

By building up, I mean progressively increasing the weight until you reach your maximum weight that you can do 5-8 reps with. Once you do this approach, rest for 1-2 minutes. Reduce the weight by 10-20% and do one more set. Repeat the same and move on to the next exercise.

Combine these sets with high-rep sets for the same muscle groups, and you'll give your muscles the stimulus they need to build mass and strength.

There are several reasons why I advise you not to do the last rep that leads to muscle failure.

First, the closer you are to muscle failure, the higher your risk of injury. Even a slight violation of form, such as excessive rounding of the lower back in the last rep of a squat or deadlift, can lead to an injury that puts you out of their formation for a while.

Contrary to many beliefs, achieving muscle failure is not prerequisite to stimulate the growth of muscle mass and strength.

“My approach to training has always been to work with full dedication, but not to muscle failure,” says former “Mr. Universe” Bill Pearl. “The last rep should be hard, but it should be within your power. I've always believed that you should leave the gym every day feeling like you've done a great job, but also, so to speak, "leaving some fuel in the tank," so to speak.

Probably the most important factor in increasing strength and muscle mass is strenuous overload, that is, lifting more and more weight over time.

But there is a second stimulus for growth, which is called the accumulation of "fatigue toxins" or metabolites, pumping, metabolic fatigue, metabolic stress, etc.

Metabolic fatigue is a burning sensation in the muscles. This means pump training where you feel like your muscles are pumping up and about to explode. There are many different ways reach such a state.

• You can perform a large number of sets of moderate/high reps (10-15) with short (30-60 sec) rest periods in between.
• Practice harness training (also known as KAATSU or blood flow restriction training), which leads to increased metabolic fatigue by restricting circulation.
• Use drop sets. They are also a very effective way to create metabolic fatigue in a relatively short period of time.

If you're feeling energized and fresh, motivated and hungry before your workout, and consistently building strength in the 5-15 rep range of multiple exercises, then you're on a path that will ultimately lead you to gain muscle mass.

How fast (or slow) should you do each rep?

With a few exceptions, extremely slow speed offers no advantage over training where you lift the weight as fast as possible and lower it slowly.

Watch a video showing Ben Bruno doing a trap bar deadlift.

Although he appears to be lifting the barbell relatively slowly, he is actually tries pick it up as quickly as possible. He uses a weight that slows down his every rep.

If Ben intentionally slowed down repetitions (unlike unintentional deceleration where the weight being lifted and/or muscle fatigue is causing the deceleration), the bar would not leave the floor at all. Only by trying to lift the weight quickly is he able to lift such a heavy weight off the floor.

Some exercises are better for lifting weights quickly than others. You would hardly do a dumbbell curl for biceps at a fast pace, and a barbell raise at a slow pace.

Bodyweight exercises such as dips, push-ups, horizontal and vertical pull-ups, and most single-joint exercises are best done at a slower pace, using a moderate pace.

But in almost all other exercises, in order to build mass and strength, the weight should be lifted as quickly as possible, and lowered slowly.

Don't copy workouts you read about in magazines

After working on each muscle group with 4-5 different exercises, the next day you will feel sore muscles, but this does not mean that you will grow faster.

There is no proven link between soreness and growth, and there is no rule that says you have to "kill" every muscle group in order to make it grow.

Despite this, there are many people who see pain as the goal. They believe that if the muscles hurt, then the training has benefited.

Sometimes the day after a workout that is part of a program to physically improve your body, you will feel pain. But the same program will sometimes include workouts that will not bring such painful sensations.

In other words, muscle pain is not a reliable indicator that a particular workout was effective.

You go to the hall train. Most of the other people you will see there have come to to do exercises. There is a difference between these concepts.

“I must say that not everyone is interested in training”, says coach Mark Rippetoe.

"For many do the exercise already enough. They just want to burn calories, get in shape a little, and pump up their abs. For them, it's not bad. But if you want more, if you decide to achieve the best possible results - finish to do exercises».

20-25 “working” sets per workout (not counting the warm-ups) are more than enough to cause a rapid increase in strength and mass. 25 sets not for each muscle, but 25 sets in total for the entire workout, which are divided between 1-3 exercises for each muscle group. In rare cases, more repetitions are needed.

Write a workout plan

You should also get into the habit of planning your workouts ahead of time.

Before you cross the threshold gym, it is very important to know exactly what you are going to do there. If you want to build muscle mass, then you need to properly prepare for this. This is why I highly recommend keeping a training diary.

Probably the most important benefit of the diary as well as main reason its absence in most people is that it forces one to face the facts.

What are you doing that brings results? Or are you just repeating the same program over and over again in the hope that it will suddenly start working?

It's also a good idea to have a deload or light week every 3-9 weeks of hard training.

Yes, I understand that you are worried that such a break will weaken you and reduce your size, especially if you are of those who see any period of time as a missed opportunity for progress.

But your body is not a machine, and it will benefit from rest, especially as you age. I know it's a cliché, but sometimes you have to take one step back to take two steps forward.

Your work in the gym is only half the battle if your goal is to gain muscle mass.

Without eating enough food, many mass-gaining efforts will go down the drain. Here's a quick and easy way to find out your calorie needs for muscle growth:

1. First, calculate your dry body weight. For example, if you weigh 80 kg and have 14% body fat, then you have 11 kg of fat and 69 kg of lean body mass.
2. Multiply your lean body mass by 20. With a lean body mass of 69 kg, you need 1380 calories per day.

If you find that you are not gaining weight, then increase your intake by 250 calories per day until the scale starts moving in the right direction.

I know this diet doesn't look impressive, especially when compared to some 5,000 calorie diets. But you won't make your muscles grow faster just by stuffing your stomach with food.

This is why there is an upper limit on the number of calories you can consume and convert them into muscle. If you are currently consuming calories below this limit, you will be able to build muscle faster if you increase your calorie intake.

But once you reach your maximum muscle gain rate, increasing your calorie intake will not automatically increase your growth rate. You will just start gaining fat.

Once you have chosen the right training program and nutrition system, all you need to gain as much muscle mass as possible is to stick to them.

I often read about changing your training program every few weeks to keep your muscles from adapting and getting them to grow.

For many people, this is the wrong approach. There is no point in diversity for the sake of diversity, and the best way to have no shifts at all is to jump from one program to another. Don't let people fool you.

Sean Philips put it best when he said that variety stimulates the mind and consistency stimulates the muscles. A training program based on a few basic exercises will always be effective if you follow it correctly.

You should be concerned about sets, reps, frequency of training, and the size of the weight on the bar, not the exercises you do.

There is a time and place for changing exercises, but only if it is part of a structured plan designed to achieve a specific goal. Doing a bunch of random exercises is useless if you want to get bigger and stronger.

Are you bored doing the same exercises all the time?

Nothing kills boredom like the feeling of getting closer to your goal. When you see results, boredom will no longer be a problem. People who are bored usually don't make much progress.

And finally, forget about your body type or your genetics. You can't change them, so there's no point in thinking about it. Set high but realistic goals for yourself and work to your limits to achieve them.

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Hello everyone, ladies and gentlemen! With this article, the project opens a series of notes on the question - how to gain muscle mass? This topic really excites the inquisitive minds of almost anyone who has ever crossed the threshold of the gym. It requires the most careful study, and therefore we will devote much more time than usual to its study.

So, we will gradually master the three pillars on which the construction of any muscle mass is built. These are nutrition, rest and training. We will talk about the first component today, so everyone clung to the blue screens of monitors - we are starting.

Gaining muscle mass: a growing guide.

I don't know almost a single athlete who would not like to become bigger, and this does not depend on your training experience. You can be a frail hardgainer or a professional bodybuilder, but the feeling that somewhere is missing and it would be nice to add a couple of centimeters in girth will never leave you.

It's like an obsession, like a record in a gramophone. Have you ever seen a huge mountain of muscles on the cover of a magazine (or live) and were maniacally set on fire with the goal of achieving something similar, i.e. gain impressive muscle mass. I'll tell you a secret, my dear readers, in the world of men, volumes decide. This young lady needs to be as slim and graceful as possible, for men everything is different. Who is higher, more voluminous, stronger - he is right, this is an unspoken rule.

So it was and so it will always be. Of course, the intellect also decides, but if you are a frail drisch, no one will even let you open your mouth to show how smart you are :). There is such an expression: “by clothes - they meet”. With regard to bodybuilding, it can be rephrased as follows: on the muscles - they meet and see off!

Well, okay, it was a small introduction, for a general understanding of the issue. Now let's get to the point.

To answer the question how to gain muscle mass? you need to know that this is a multicomponent process that includes many factors, each of which has its own degree of significance. Those. you can not throw out some component or vice versa - choose the most convenient for you. Only in the aggregate, all the elements of the mosaic will give a full-fledged canvas in the form of an increase in muscle volume.

It refers to the fundamental elements.

The very first (nutrition) we will pay close attention today.

Note:

Look when one of the big guys enters the hall. If the guy is massive, everyone immediately imperceptibly pays attention to him and draws their own conclusions. (they say not bad, good, etc.). If a guy of ordinary or thin build comes in, then no one will even look in his direction. His appearance in the world goes unnoticed, as if a small mouse has slipped by. Don't believe? Then watch for front door and the reaction of your iron brethren.

So, in a nutshell, the basic concept of gaining muscle mass fits into a simple pie chart and consists of 3 stages:

• Training - launches and subsequently each time stimulates a chain of biochemical processes that lead to an increase in muscle volumes of a bodybuilder;
• - provides high-quality "feeding" of all depleted body systems and the construction of new contractile-muscular structures;
• Recovery - performs compensatory and supercompensatory functions through rest.

Nutrition and growth are practically synonyms. Muscle mass is not taken from the air, it is taken from a properly organized nutrition process, and a mass pyramid helps to organize it, which many bodybuilders have forgotten about.

Let's find out what kind of pyramid this is and what it is eaten with :).

It looks like this and is a clear set of hierarchically subordinate (top) rules and factors.

The pyramid of mass consists of 4 floors, the top of which is the most important. They go under the cap (in order of decreasing importance) all other factors. Each factor has its own specific recommendation. The closer the edge of the pyramid is to the top, the more expensive it is to violate the recommendations.

calories

The main equation you need to remember is [calories consumed] > [calories burned], i.e. maintain a positive caloric balance. No need to rely on any snacks or sports nutrition. The basis of your diet is full meals. Lots of food - that's the main incentive. On the 1 kg of body weight must be consumed before 40 calories. Those. if you weigh 80 kg, it is necessary to consume a diet with a total energy value 3200 calories. Compare how much you are now "hamstering". This is a necessary threshold from which any “shifts” in the growth of muscle volumes begin.

Conclusion: plan your diet in advance (for a week) and calculate its calorie content based on 40 calories per 1 kg of body weight.

Proteins (proteins)

Protein molecules are made up of amino acids, the basic building blocks of muscles. The more intensive the construction is, the more material needs to be transported. It turns out that the more the athlete eats, the more amino acids will get into the muscles.

Conclusion: take the minimum 2 gr. protein per 1 kg of body weight. Use predominantly (up to 80% ) natural sources of protein (from food), add to them.

General conclusion on 2 factors: If you are taking calories and protein as prescribed, but still not growing, increase your protein intake to 2,5 g/kg.

Read more about protein in this article.

Carbohydrates

Carbohydrates are broken down in the intestines into their simplest components, in particular, glucose molecules. Then they are translated into all cells of the body, including the brain. Muscle contraction is, in principle, impossible without the main energy source, glucose. The storage of glucose is the blood, but it (blood glucose) is only enough for 5-7 minutes of hard training, then glycogen depots are used, the reserves of which are in the liver and muscles.

These reserves last much longer, but the depot (storage) itself is created rather slowly, which dictates the timing of the body's recovery. You can not train until stocks are replenished. The glycogen depot has its own limited size reserves. Those. You won’t be able to eat all the carbohydrates, the excess will definitely go to fat.

Conclusion: 5 g per kg of body weight - this is the necessary and enough level consumption of carbohydrates. If you consider yourself to be quite mobile and stressed people, then consume 6 g/kg.

Read more about carbohydrates in this article.

Nutrition before training

Hard training is a double-edged sword. On the one hand, it gives a stimulus to the growth of muscle mass, on the other hand, it destroys it. In the course of training, a stress hormone is released in the body of an athlete, literally exploding the shell of muscle cells in order to extract BCAA and glutamine amino acids from them. All this is subsequently used by the body as a source of biological fuel. To slow down this dangerous process, the body needs nourishment in the form of special pre-workout nutrition.

Conclusion: for 40 minutes before training, take 40 g of whey protein and eat something sweet. This will help delay the body's triggering the emergency muscle-burning mechanism. The level of the hormone cortisol in this case will be minimal.

Nutrition after training

After a heavy “plowing in” in the hall, the glycogen depot is depleted to almost zero. In this period ( 35-40 minutes) the body sharply increases the sensitivity of cellular receptors to glucose and the rate of their laying. It is called - the most successful period for taking fast-digesting carbohydrates, coupled with protein.

Conclusion: during 35-40 minutes after class in the hall, take 70-90 gr. fast carbohydrates and 30-40 gr. whey protein. Dishes can be: a bun with honey, sweet corn flakes with milk, rice with dried apricots and raisins.

Diet

We all know that the correct diet involves dividing your diet into meals, more 3 , Ideally 5-6 . However, few people know why this should be done. It's very simple, the consumption of large amounts of carbohydrates provokes an increased secretion of the hormone insulin. The hormone, as it were, dilutes your blood, makes it less thick, freeing it from excess glucose. By doing its job with diligence, it creates a deficiency of glucose in the blood. (thus causing drowsiness and lowering blood pressure). In addition, insulin converts blood sugar into subcutaneous fat, so increased secretion of the hormone is always a danger of excess body fat. To reduce the secretion of the hormone to a minimum, it is necessary to divide the daily diet into 5-6 meals.

Conclusion: make your own meal plan with 5-6 complete refills. If you are too lazy to cook yourself so many times and take containers to work, then use liquid meal replacements - the same protein shakes. But remember, the basis of nutrition should still be solid techniques, for example 3-4 times a day.

The Right Fats

Many people think that fat makes you fat. From the wrong ones - yes, but the right ones - an indispensable battery. The latter include omega-3 and omega-6. Their number in the body must be in a strict mutual ratio. Our diet is quite rich in omega-6 fats, but omega-3 is constantly in short supply.

Their lack causes a lack of prostaglandins, which control muscle growth and glycogen stores. You can read more about fats here.

Conclusion: Include healthy fats in your diet, and omega-3s in large quantities, for this, take flaxseed oil, fish / bear oil and various types of nuts (almond, walnut). 2-3 teaspoons is the required daily allowance of omega-3 fats.

Water

Man is a walking hydrostructure, consisting of 75-80% out of the water. Liquid (particularly pure water) plays a very important role in the processes of muscle growth. Lack of water causes a decrease in the total volume of blood in the human body - this, in turn, leads to the impossibility of the maximum pumping of the muscle (filling her with blood to the point of failure). Water deficiency also leads to poor absorption of proteins and carbohydrates. You can read more about the role of water in bodybuilding here.

Conclusion: in general, in water consumption, follow the rule 25-30 ml per 1 kg of body weight. In other words, a person weighing 70 kg must drink up to 2 liters of water per day. Under the condition of hard training and in case of personal needs of the body, the amount of clean water per day can be more 2 liters.

Creatine

Do not confuse the words creatine and nerd :). The first is a natural nutritional component isolated from animal tissue, the second is the human condition. By taking creatine, you increase the level of creatine phosphate in the muscles, and this is the main element of muscle contraction. Creatine retains water in the muscles, as a result of which you become stronger for a while. This process is called muscle hydration. and it allows you to dial up to 5 kg weight.

Conclusion: take 5-7 gr. creatine every time after training, drinking it with sugar water (increases absorption).

Glutamine

Let it be known to you that in the process of training, our body completely depletes the reserves of the amino acid - glutamine. very often occurs precisely because of a deficiency of glutamine in the body.

Conclusion: take before and after training for 7-10 gr. glutamine.

Strictly follow all 10 commandments, and your muscle volumes will not keep you waiting long. If you ever want to break (or fail) one of the postulates, remember, the higher it is to the top, the more “material” the retribution will be.

Note:

Help in gaining muscle mass You can provide a service for the delivery of proper balanced nutrition Grow Food

Afterword

This article is only a small fraction (not a person) in studying the answer to the question - how to gain muscle mass? Very soon, we are waiting for its continuation, in which we will talk about a specific mass-gaining diet, some practical tricks and subtleties in increasing muscle volume.

If you do not want to miss all this, then subscribe to updates and follow the announcements. On this major note, I say goodbye to you, all the best and “production” success in the hall!

PS. Comments are always waiting for your feasible participation - ask answers, write questions (oh, on the contrary).

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 pump up quickly and correctly at home in a week, but full development takes years.

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. Nervous system provides a more streamlined and coordinated work of the muscles, the bone-ligamentous apparatus adapts to new conditions, the metabolism is carried out in a new way, 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 their maximum size. With proper loads, the body weight of an average man during this time increases by 20 kg.

Hyperplasia

Further development muscle for 1-2 years occurs due to the division of fibers, this is achieved by working with lightweight 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 perfect figure arise, looking at the pumped-up 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, a bad mood, but you can pump and build muscle mass at home 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, 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:

1. Dumbbells with the ability to change the weight. The heaviest must weigh at least 32 kg.
2. Karimat is a fitness mat. Needed to perform abdominal exercises.
3. Horizontal bar. Now you can purchase a removable one or equip a stationary one in doorway.
4. Bars. Attached to the wall at home.
5. Elastic bands with varying degrees of elasticity.

What to replace?

What to do to properly pump the muscles of the body at home if you do not have all the necessary tools?

Undoubtedly, in every apartment or house there are chairs with high backs - having strengthened them, you can use them as bars. Exercises on calf muscles can be performed 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

Wednesday

Friday

Pumping leg muscles at home for men is carried out in the following way:

1. 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.
2. Rope jumping. We jump at an average pace for 3 minutes. We rest for one minute.
3. Jogging. We organize a run with a length of at least 3 kilometers. We rest for a few minutes.
4. 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. Standing right hand rises with the projectile up, the left one 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 the muscles of a girl's body at home is also an urgent question that the fair sex asks themselves. 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:

1. Allocate at least an hour daily to sports activities, while using a variety of equipment: dumbbells, jump rope, elastic band, hula hoop, expander, weights.
2. Pay attention to pumping all parts of the body, gradually increasing the load.
3. 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 in this fight, proper nutrition plays, 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:

1. Strength training is for muscle growth.
2. Cardio is for burning fat.

Well, quality nutrition is necessary to achieve relief beautiful 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.

Good day, friends. Most fans of lifting iron ask a completely logical question: “How to quickly pump up?”. After all, we, as a rule, do not want to spend a lot of energy to achieve a result. I want everything at once. To achieve any goal, there is a certain sequence of actions, a plan that can be adjusted along the way to achieve a result. But without a clearly constructed path to the goal ( perfect body), a person can wander around the bush for years, like a kitten lost in the night forest.

Each bodybuilder (bodybuilder), regardless of the level of training, has his own philosophy of bodybuilding. Over time, our beliefs change to more perfect ones and then we reach new heights.

But absolutely every athlete will tell you that his approach to pumping muscles is correct. And so am I. THERE ARE NO GOOD AND BAD training schemes, but their effectiveness, on different stages bodybuilding, for various purposes, and even more so for different people will differ significantly.

I do not want to tell you that only my point of view is correct, but at the moment of my development, I believe that this approach is at least reasonable and logical, so I decided to show it to you.

Our views change in connection with the acquisition of new knowledge, so over the years you will understand more and more what is more effective for you and what practically does not work.

hare and turtle

The most interesting thing in bodybuilding is that not always a large amount of knowledge is a guarantee of the effectiveness of any philosophy. So many bodybuilders who have impressive muscle mass have no idea why. They are both lucky and unlucky at the same time.

Lucky, of course, because they spent much less resources (time, money, effort) to achieve an amazing body and now they are several steps ahead of others.

But it was not lucky for the reason that if it happens that the old methods stop working for them or become less effective (the body gets used to it, adapts), they will spend much more time selecting a new, working scheme.

The situation is similar to the fairy tale about the tortoise and the hare, where the hare immediately runs forward, but later runs out of steam rather quickly, and the tortoise slowly, but systematically and stubbornly goes to the intended goal.

Now, I think, you understand why it is important not only to choose the right method that works for you as much as possible, but also to understand why you are working according to this particular scheme. Then you will get the maximum effect!

How to pump up fast

Imagine that you are a beginner climber and you are about to conquer some peak. What are the main questions you have? I think there will be two main ones:

1. What will we take with us?
2. Which route will we take to the mountain?

After all, it is logical. To climb to the top, you need to know what we need when climbing and, in fact, how to climb this very peak.

But for some reason, many are looking for some completely irrational ways to reach the top. Someone will try to go around the mountain in a circle, so as not to increase the load and rely on the fact that this will reach the very top.

And someone, instead of the necessary equipment, will take a boat and oars with you. Do you understand why I bring such analogies?

All people want to have a beautiful body, but not many people really achieve it. impressive results, because doing what they shouldn't. They walk around the mountain, instead of purposefully moving up.

To move along the shortest and most effective path, I have a cool article for girls and men about. Be sure to read. A lot of things will become clear to you.

Choosing your training program

Choosing a truly effective individual program training can lead to a stupor even "experienced" pitching. It is important to understand here that in order to judge the effectiveness of any training program, you need to practice it for at least a few months.

Because at first the muscles use less energy-intensive ways of adapting to a new load (improving the brain-muscle connection, increasing glycogen reserves, ATP, etc.), and only then does muscle growth begin.

I will not consider the stages of muscle growth and for how much you can pump up, because. I have already spoken about this and I do not see the point in repeating it. Now I'm just telling you the RIGHT way, in my opinion, on the way to a beautiful body.

For example, it will differ significantly from the program for the endomorph, and even more so from. I think it's understandable.

Now next, you need to decide what muscle quality you want to develop:

• Strength (powerlifting)
• Performance (bodybuilding)
• Endurance (crossfit, etc.)

And only then start compiling your training program.

There is no need to change one training program for another until you have been trained according to your program for 3-4, or even 5 months, because. muscle growth is far from a fast process.

load progression. The basis of everything

The undeniable key to success in bodybuilding is the progression of the load. Moreover, the load is not only the weight on the bar. There is one simple postulate here:

Muscles do not make sense to increase if the load does not increase.

And this is more than logical. The body is very greedy when it comes to energy, and building more massive muscles is a very time consuming process.

Firstly, large muscles themselves consume a lot of energy, even in a relaxed state, when you, for example, sleep.

Secondly, in order to build these same muscles, again, you need to spend a large amount of energy. First, during training, you need to resist the load, then recover, then make the muscles a little stronger and bigger. It is not profitable! Therefore, the body leaves you as much muscle as you need to perform a particular job.

Do not play sports? Here you have as many muscles as you need just for walking. Are you running? There you are right amount muscles. Are you lifting heavy weights? Need more muscle. Everything is in proportion to the cost.

Therefore, AT THE BEGINNING of your training, it is easiest to increase the load with the help of weight on the shells. When weight increases, the body makes the muscles a little stronger, after a certain time, in a certain phase, which is called the SUPERCOMPENSATION PHASE!

This is an incomprehensible restoration. Supercompensation

When the body has suffered stress (training in the gym), it begins to recover. After a certain time, it returns to its previous state. But the body is not a fool, and it perfectly understands that such a load can be repeated, and in order to be ready for this load, you need to make the muscles a little stronger than they were before training.

He begins SUPER RECOVERY (super compensation) to protect himself from possible re-loading.

But we are not stupid either, so it is during the period of supercompensation that we must increase the load! We should train next time for this muscle group precisely in the supercompensation phase! But the load must again be increased (weight on the bar or the number of repetitions in the range of 6-12 repetitions) so that the body begins to recover again, and then again make the muscles bigger and stronger.

Comprehensive development of all muscle structures

First, there is different types muscle fibers that are designed to perform different work:

• slow muscle fibers (running, walking, monotonous long load);
• fast muscle fibers (average load for 15-30 seconds);
• high-threshold fast muscle fibers (very hard work that requires maximum concentration and quick inclusion in work);

Secondly, muscle growth occurs not only due to the growth of muscle cells! There is also an increase (hypertrophy) of the sarcoplasm!

Only the development of all muscle fibers and other systems will contribute to the maximum growth of your muscles!

In professional bodybuilders, all muscle fibers are equally developed, and they also have a larger volume of sarcoplasm and glycogen. This proves that one should use A complex approach in achieving a truly powerful body.

Load cycling

Each system of the body (nervous, cardiovascular, energy, etc.) requires different periods of recovery and, as a result, supercompensation also occurs at different times.

If we train only for myofibrillar hypertrophy, then we lose supercompensation for other systems.

For example, in order to train energy, you need to train lightly (30-40% of the working weight) and not to failure, so supercompensation occurs as early as 5-6 days. We train hypertrophy of myofibrils to failure in the range of 6-12 repetitions, and supercompensation occurs on the 11-13th day after such training.

Any normal physiologist knows this, but very few use this incredible opportunity in their training.

Therefore, only with the uniform development of all body systems, we can count on a truly impressive result.

If you always train only hard (for hypertrophy of myofibrils), then sooner or later it will stall your results or even worse, drive you into a state of severe overtraining.

Act Consistently

When, it is no longer possible to progress the load linearly (simply by increasing the weight on the bar from workout to workout), because. progress will sooner or later slow down a lot, until it stops completely, then you need to consistently connect the training of other systems in order to expand the possibilities for muscle growth.

No need to train everything in a row, because. this will disperse the focus on a specific target.

If the goal is to feel better in the muscles (as in the first 3-4 months of training), then concentrate on this. No need to rush back and forth. Otherwise, you will get an average, unexpressed result.

Your dope is food

Food is a great tool for getting a great figure! Proper manipulation of carbohydrates and proteins in the diet, as well as the timing of their intake, can give significant progress in muscle growth, as well as fat burning!

Eating is an integral part of post-workout recovery, because it takes bricks to build a house.

It performs the most important functions:

• acceleration / deceleration of metabolism (metabolism);
• acceleration of anabolism (building body tissues);
• slowing catabolism (destruction of body tissues);

A prerequisite for progress is sufficient, anabolic (growth-promoting) nutrition.

Also a good addition to the main diet is the appropriate sports nutrition (protein, creatine, L-Carnitine, Arginine, etc.). But at the very beginning of classes (9 months-1 year) there is no point in it. You will grow well anyway.

The most powerful weapon

I don't think I'm going to reveal the unknown if I say that ALL PROFESSIONAL BODYBUILDERS use steroids. This is a powerful weapon that forgives many mistakes against the background of enhanced anabolism.

And indeed, all athletes have their own “natural ceiling”, which does not allow them to grow further, at the same speed. It is difficult to put up with gains in the size of the biceps of 0.5 cm per year. For further growth (if you are a professional athlete), it makes sense to resort to the help of pharmacological support.

But there is one amendment here, in order to use steroids, the athlete must learn to build muscle mass on his own, without pharmacology, in order to prepare the body for stress and understand for himself whether he wants to move on. Otherwise, the question is: “How to pump up quickly?” can't even stand.

Many make the fatal mistake of starting steroids in the first 2-3 years of iron training, thereby undermining their endocrine system, reducing the susceptibility of receptors to them, and, what can I say, in the end, losing all their results, and sometimes health, after such a few courses.

If you do not compete, you are not a professional, and, moreover, you “in kind” did not build up 15-20 kg of muscles (only not “dirty mass”, but pure muscles, without fat), then ABOUT ANY STEROIDS AND SPEECH CANNOT BE! Dot.

findings

1. Approach responsibly to the choice of the training program. Remember that it is better to immediately go on the right road, in the right direction, and at the same time be able to turn onto a more efficient path.
2. Learn how to properly contract your muscles (work with light weights for 3-4 months).
3. Muscles do not grow if the load does not increase.
4. It is necessary to increase the load in the phase of super recovery (super compensation).
5. To develop your muscles to the maximum, you need to develop all types of muscle fibers and related systems.
6. Supercompensation for different systems occurs at different times. Alternate heavy and light workouts (load cycling).
7. Do not rush to train everything at once. Act consistently. Focus on a specific goal and go towards it until it is necessary to change the landmark.
8. Eat well.
9. FORGET ABOUT ANABOLIC STEROIDS.

I hope now you understand how to pump up quickly. The main thing is to approach bodybuilding wisely. Compliance with these rules will lead you to an amazing body with the least loss of time. And this is the most expensive resource.

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

With respect and best wishes, !

All beginners in bodybuilding dream of building muscle mass and gaining a beautiful muscle relief in the shortest possible time. However, not everyone gets it from the first months of visiting the gym.

One of the current problems for bodybuilders who dream of a muscular body is that after intensive training, the weight does not move from the dead center. Gaining muscle mass is quite challenging task, which requires not only large power loads, a competent choice of sports programs, but also the development of the right diet, the use of vitamins. Taking steroid drugs for bodybuilding is one of the fastest ways to solve the problem, however, this option has side effects. How to pump the body without harm to health?

How to choose a training program according to body type?

Before starting training, it is important to determine the type of physique in order to select the most effective exercises. Different types of figures require an individual approach.

There are 2 body types:

• ectomorphic (slim build, short torso, long legs);
• mesomorphic (massive head, wide rib cage, powerful bones);
• endomorphic (stocky type with broad shoulders and voluminous hips with a fatty layer).

Consider the features of nutrition and training programs for each of the listed types of figures.

Ectomorphs

It is extremely difficult for an ectomorphic type to gain weight. This requires a competent selection of a program for mass, a special diet. First of all, it is important to work out the large muscles of the shoulders, legs, chest and back. The most effective exercises for lean men are dumbbell workouts. You can start classes with 6-8 approaches.

Mesomorphs

Mersomorphs find it easy to gain muscle mass. It is people of this body type who become excellent candidates for bodybuilders. Mesomorphs should be given preference to exercises with high load. Start your workout with a good warm-up. Having worked out the weakest and "lagging" muscles, you can move on to other exercises.

To draw a beautiful relief, it is important to pay special attention to isolating exercises. At correct selection load and diet, the muscles will begin to develop rapidly, and the strength indicators will grow exponentially. The optimal number of repetitions is 8-12 for each muscle group. Rest between repetitions should not exceed 2 minutes. Every month it is recommended to make adjustments to the training program.

Endomorphs

Endomorphs are characterized by a slow metabolism, which leads to an increase in body fat. A weak metabolism gives them excellent prospects for gaining muscle mass.

For endomorphs the most effective exercises those that are aimed at accelerating the metabolism are considered. The ideal solution for this body type will be 3-5 intensive strength training in Week. Exercises should be heavy with low reps (5-6). Rest between sets should be kept to a minimum (1 minute). Main physical exercise for endomorphs, these are leg presses, deadlifts, squats with dumbbells or a barbell. To increase muscle mass, the intensity of the load must be gradually increased.

How to eat right for mass gain?

Proper nutrition is essential for gaining muscle mass. Your diet should be balanced, correct, varied.

The basic principles of proper nutrition include:

1. Large water intake (2-3 liters per day). Avoid dehydration while exercising.
2. Proteins are the main building material. Include chicken, turkey, beef, fresh fish, eggs, cottage cheese, milk in your diet.
3. Carbohydrates to supply the body with energy. On your menu without fail should be nuts, potatoes, pasta, bread, cereals, rice, buckwheat, bananas.
4. Vitamins to supply the body with useful microelements and the proper course of biochemical processes. Eat more fresh greens, vegetables, fruits, nuts (apples, oranges, dried fruits, blueberries, raspberries, lingonberries, carrots).

Try to lean on protein foods, vegetables and fruits, exclude the consumption of muffins and sweets. To restore the energy spent, you should not be hungry before and after training, but you should not overfill your stomach. Recommended by nutritionists fractional nutrition 5-6 times a day. 3 meals should be high-calorie and complete, and the rest should be light snacks. Do not eat at night, it impairs the digestibility of food and can lead to sleep problems.