How to quickly pump up in the gym for a beginner and a girl. Reasonable jocks. The path to the body of Herakla

Question: I can't go to the gym anymore and I don't have the space or money to do one at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely lost?

Answer: Whenever someone asks me how to work out at home, without a gym (special equipment or even minimal free weights), my first reaction is to ask... For what?

I mean, it doesn't take a genius to figure out that this is not a good environment for gaining muscle mass, so my first goal is to always try to solve any problem that is preventing you from achieving your goal.

Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead use that money to buy a gym membership? Could you clear out some of the clutter in your basement or garage to free up some space for a full strength training session at home?

In very rare cases, people use the right way to pump up, and all problems are solved, and their muscles begin to grow with new strength. But much more often the answer to all of the above is misunderstanding, refusal and the search for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And this brings us back to the original question...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without the special machines found in gyms. The lack of free weights certainly doesn't help, but even with these conditions... you can achieve certain results.

The bad news is that it will be much more uncomfortable, much more difficult in the athletic aspect, and just much more difficult in general. That's why...

How to build muscles: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (Thoughtful training plan= success.)
2. A diet that can support muscle growth. (First of all, consume enough calories and protein).

As long as both principles work correctly, regularly and for a long enough time, the muscles will grow.

What should you do and use to make your muscles grow?

As you may have noticed, the main principles of muscle growth do not include a gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. It's simple useful additions, which can help speed up results and improve quality.

And not only in the sense that they will effectively train every muscle group and deliver the muscle growth you crave. They simplify the progression of loads that is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle; racks on which you can perform many exercises; complex, block and various exercise machines for each muscle group.

So I'm not going to lie to you here. If you want to build and pump up beautiful and strong muscles, then using all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you don’t have anything on this list, then this is a big problem.

But, as I already said, everything in this world is possible. Exists a large number of various programs and workout options that can be used to build muscle at home without the use of drugs, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without exercise equipment

For the first time you have a wonderful inventory: whether you knew about it or not... This is your own body weight. With it (+ a little creativity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all kinds of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Biceps curl;
• Bodyweight triceps exercise;
• Lunges (and all kinds of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means a complete list of exercises. You'll find a bunch more.

But this is enough to create one of your workouts. There are enough exercises in this list to make working out at home truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example: rubber band, and now you can do dozens of other exercises (close-grip rows, bench presses, front and side swings, biceps and triceps exercises, etc.)…

So what more exercise, all the better. This is good news. Now for the less good news...

Progress will be difficult to achieve, but it is possible

Progress in these exercises (where goal #1 is to gain muscle mass) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you perform the exercise with to create a progression of loads that needs to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Fortunately, on early stage this won't be a problem since there are 2 great ways to increase the load.

First step: transition from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point the exercise variations will end, and you will no longer be able to add repetitions, as there will be high risk start training for endurance, not muscle growth.

So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Weighted belts;
• Stiffer rubber bands;
• There are rings, TRX loops and others;
• A backpack filled with books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight or simply make the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the whole key to effective training.

If you don't do this, you will end up like most people who work out at home without much thought about weights or special equipment... you will forever be stuck at the same weight and muscle size, doing the same thing, without changing anything about your training program.

Not fun at all!

Everyone who works out at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Training program without iron

Whether you have access to a gym or not, it doesn't really matter, working out at home can be just as effective .

There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room or office to build muscle and improve your fitness.

Of course, training with additional weights and machines is great, but simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you perform only with your own weight have great importance in the development of functional strength at any level of sports training. Since you won't be using additional weights for these exercises, it's best to focus on a very fast pace and large quantities repetitions to fully engage your muscles. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weights.

Below is a list of 10 best exercises that will help you build muscles at home. You've probably heard of many of them, but I've added my own tips for improving your technique and approach.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The productivity of this exercise is many times greater than any other. Additionally, squats are known to promote greater testosterone production. If you want to build muscle mass, then this is definitely your option.

To perform deep and correct squat start with your feet wider than shoulder-width apart, toes pointing out slightly, and as you begin the squat, keep your back straight and focus on pushing your butt back and keeping your chest high. When you squat, bring your knees forward and outward, but not over your toes, and press your heels into the ground to maintain balance. If you need extra balance, move your arms forward. When the pace is fast and explosive, this extra balance can become very necessary.

You can do bodyweight squats every day if you want. You can also change up your squatting technique by trying single-leg squats or sumo squats (wide-legged).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps and back muscles. Follow your breath and lower yourself until your chest touches the ground.

For variety, a wide stance will target the pecs more, while a close stance will increase resistance.

If you elevate your legs on a chair or wall and change the angle, you will work the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This is an excellent exercise, by doing which you will be able to see a beautiful and prominent horseshoe-shaped muscle on the back of your arm. Remember to keep your head straight so that your spine is in the correct position.

Wall squats are a great way to work on your quads and endurance. With your back close to the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use the timer on my phone for this exercise. Start by trying the high chair exercise for 60 seconds or until you can no longer stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises, but proper technique takes some practice, as with any exercise. People have a tendency to sway when they shift their body weight from one leg to the other. As you shift your weight forward to the other leg, remember to keep your back and shoulders straight; you also need to focus on moving your hips down towards the floor rather than forward - this will allow you to complete the rep in correct technique.

Plank

Starting from your stomach, keep your spine straight and support your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. Planking is another exercise for which I recommend using a timer. Try it for 90 seconds and tell me you can't do core workouts at home.

The concept of doing this is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique abdominal muscles and core muscles are worked.

"Superman"

The expression fits this exercise: “As it is heard, so it is written.” It will work your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you were trying to fly, hold this position for a few seconds and lower down.

Crunches with leg raises

I like to combine crunches and leg raises to work my upper and lower muscles. abdominals. Lie on your back with your heels straight on the floor, lift your knees to your chest and do a crunch, squeezing your abdominal muscles as your knees and rib cage touch each other. Then return to the starting position.

Burpee

A burpee is a multi-muscle movement that combines a jump with a push-up. This great option to work several muscle groups. The main thing to pay attention to is the lower back; Avoid bending your spine as much as possible when you squat and then jump up.

Circuit training

If you've been working out for a while and don't think bodyweight exercises are going to give you the muscle gains you're looking for, you can up the intensity of your home workout by doing circuit workouts. This will work on your muscles and endurance, add an aerobic element and really increase the difficulty of your workouts.

Circuit training constantly keeps you toned, heart rate and pulse accelerated, while one muscle group rests and another works hard. You'll be amazed at how many physical results you can get in less than a short time using this method.

When planning a circuit workout, it is important to turn off certain muscle groups to give them rest one at a time. So, if you start with push-ups, then move on to squats and abdominal exercises.

Conclusion

So now you have my favorite at-home exercises that build muscle without any equipment. They can help you get in shape and lose weight while increasing your general state health and strength indicator. No gym? No problem!

Home workout programs

3 Day Bodyweight Workout Program

Are you a beginner or want to take a break from heavy strength training? This 3-Day Workout Program Has Everything basic exercises and will give you a strong start for strength training Houses.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, CrossFit or team sports, final goal the same thing - to improve your body.

So it makes sense to make an effort to learn how to use your body correctly, right? Is it true.

To do this, you should include bodyweight exercises in your program.

These exercises can be vital for developing fitness, improving body functionality, or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower Body

Day 3: Core muscles

FAQ

How long should you pause between approaches? How can I combine these routines with my training program?

You can perform them after a regular workout or as a stand-alone training program. It all depends on the person and his goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Certainly. If you wish, you can train for at least three days in a row, then take a day of rest, and train for another three days in a row.

How long should I follow this program?

Until you feel that you have squeezed everything you can out of this training. I would recommend doing it for at least 4 weeks. What to do after this period is up to you.

I'm strong and don't have enough body mass to reach failure. What to do?

Weight vests will perfectly cope with the role of additional weight without burdening you with unnecessary equipment. Wear a vest for weight-bearing exercises. Alternatively, you can hang a chain around your neck.

Is there any way to make the exercises more difficult?

If you need a vest or chains for additional weight, you can do a drop set. Perform the exercise with weights until failure, then remove the weight and continue.

Instead of doing all the sets at once, you can turn the workout into a circuit workout. Do all the exercises one at a time without rest. This is one circle. Repeat this three times. Rest 1 minute between circles.

I'm too weak to use body weight. Can I replace exercises with exercise equipment?

This goes against the grain of the program. If necessary, let it be with the most complex exercises An insurer or training partner will help you. Don't use weight machines instead.

Three sets of bodyweight exercises you can do anywhere

Considering all the heaviness modern life, who would want to hang dumbbells and weights on themselves? Use these instead training complexes to build muscle using your own body weight.

Do you want to get a good workout, but don’t have access to sports equipment? Do not despair. Using your body weight, you can exercise whenever and wherever you want and still enjoy the process.

When many people talk about bodyweight training, they think of cardio. Undoubtedly, body weight exercises go well with this area of ​​fitness, but they are also effective for developing upper and upper strength. lower parts bodies. You just need to be a little resourceful when choosing exercises.

Since it will not be possible to load the muscles enough with body weight, you need to find another way to injure them to develop strength. We offer you three sets of exercises that do not require anything other than body weight and a horizontal bar or doorway.

Complex 1: Working the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose high-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosiveness. By combining this method with high-repetition training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the specified time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking with body weight lunges 1 set, 20 times each leg
2.
3. 1 approach, 20 times
4. Step-up with knee lift 1 set, 20 times (each leg)
5. 1 approach, 20-30 sec. (Rest 60 sec.)
6. Sumo squats with kettlebell 1 set, 30 reps (perform without weights)
7. 1 set, 10 times (each leg)
8. 1 approach, 50 times

The good thing about lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to maximally load your muscles.

Set 2: Developing Upper Body Strength

Two of the best compound exercises of all time will help you work your upper body using your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you will be able to handle this complex in no time.

Perform the exercises in the mode below, resting for 30-60 seconds. between approaches. Decrease the total number of repetitions in a pyramid manner until you reach the final stage of fatigue.

Developing Upper Body Strength
1. Push-ups
3 sets, 15-20 reps (30-60 seconds rest between sets)
3. Diamond push-ups
4. Pull-ups on a low bar from hanging while lying down 3 sets, 15 times (30-60 seconds rest between sets)
5. Push-ups
3 sets, 10 times (30-60 seconds rest between sets)
3 sets, 5 times (30-60 seconds rest between sets)

Push-ups and pull-ups themselves work every muscle group in your upper body: chest, back, shoulders, biceps and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing your calorie burn during your workout and for long hours afterwards. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to follow the correct technique. When you're done, cool down for 5-10 minutes and do some stretching. Vary the rest time or number of repetitions as you see fit.

Fat-blasting cardio training
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
5. Scissor jumps 1 approach, 100 times

Additional Benefits of Bodyweight Training

You can always jump on some cardio equipment and do interval training. However, bodyweight training is more dynamic and forces you to change positions for each new exercise. This will improve your balance and agility, as well as develop functional strength that will benefit you both in and out of the gym.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only your muscles, but also your head.

A set of exercises with body weight to gain weight

Is it possible to build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you develop muscle mass with bodyweight exercises? Yes, if the training is really hard.

I have compiled this set as a reliable starting point. But it is only suitable for the first time.

In the future, you will have to find a way to complicate it. The website muscleandstrength.com offers many variations of bodyweight exercises. Try them, and improve your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more time to recover, increase the rest period to 2-3 days.

Your goal is to do 25-50 repetitions per set, depending on the exercise. When you begin to succeed, complicate the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clap push-ups. If bodyweight squats are too easy for you, add jump squats or box jumps.

Rest. Rest no longer than you need to catch your breath. As soon as you can answer the question what day is it today, move on to the next exercise.

After completing the entire circuit, rest for 2-5 minutes. and drink some water.

Almost the entire Internet is filled with super-effective secret techniques that will help you build muscle in an incredible amount of time. short time. Programs that describe when and on what day you need to train certain muscles, training schemes of famous bodybuilding professionals. Statements that excellent muscles can be pumped up at home. A person who is determined to change his body, reading all this, unwittingly falls into error.

Home workouts

The main reason for working out at home is the false fear that when you come to the gym, you will become a laughing stock. Ignorance of training methods confuses a person. Believing in the effectiveness of home training, he goes to a sports store and starts buying sports equipment, which costs a lot of money. For example, for the money spent on a set of collapsible dumbbells, you can buy a monthly subscription to nice hall. Now think what you can achieve with a pair of dumbbells at home and a fully equipped gym with a real sports atmosphere. Remember that no home workout can compare to working out in the gym! If you find yourself in a good, friendly gym, you are guaranteed a good mood, a competitive sports atmosphere, and even, perhaps, the help of experienced athletes. At the initial stage, I advise you to go to a powerlifting gym, where some of the strongest athletes train. Having entered with a friendly face, slowly stroll around the hall and greet in a friendly way everyone who is standing and not busy with anything. You should not reach out to the person doing the exercise! Just pass by. Look around, and if you can find a squat rack, a bench press bench, and a deadlift platform, then your first trip to the gym is almost a success.

At the initial stage, focus on basic exercises that provide a foundation from which you will build. With the right technique and a stable training regimen, you will quickly gain strength. No machines or isolated exercises! The golden three are squats, bench press, deadlift. They need to be performed in the same order as written, conducting training sessions three times a week. Don’t forget to warm up properly, and warming up is not an exercise bike or running, but the same barbell with which you perform the upcoming exercise. It will be better if an experienced athlete teaches you the technique of performing all three of these main exercises, this will save time and guarantee that you will not get injured.

Basic classes

In the first approach, warm up properly, 15 - 20 times only with the bar, without weights. In each subsequent approach, add 5-10 kilograms until you reach your working weight (the weight at which “muscle failure” occurs at 8-12 squats, that is, the final 1-2 repetitions should be difficult). The number of warm-up approaches and the difference in added weights naturally depend on the athlete’s experience. Warm-up approaches are not included in the count; only working sets need to be counted. There are 5 working approaches, and each approach contains 8-12 repetitions. The principle of training in the other two exercises is the same. The number of working sets and repetitions will change over time. Our muscles are made up of several types of muscle fibers, and their training varies slightly. The development of all types of fibers gives maximum strength and muscle growth.

Training cycles

Cycles are transitions of the training regime from one type of muscle fiber to another. For example, you have been training for one and a half to two months in the 8-12 repetition mode and you feel that you are starting to slow down in increasing your strength. This is the end of the cycle, you need to move on to another. After the 8-12 mode, move on to 4-8 repetitions. In this mode, it is advisable to have a partner who can insure you.

After going through all this, you will gain a little experience, and the technique of doing the exercises will reach a more advanced level. high level. One fine day, preferably on a weekend, while in in a great mood, arrange a workout for yourself with maximum weights in each of the three basic exercises, the number of repetitions is 1-2. That is, your and your partner’s task is to find out what maximum weight you can overcome, this is called determining the RM (one-time maximum). Dress a little warmer so that your muscles don’t cool down between sets, warm up properly. You will rest for an average of 5 minutes between sets. RM is usually determined after each cycle, then a break from the gym begins for one week, try to relax your body properly these days, go to the sauna, visit a massage parlor. And after such a rest, when you come to the gym, you will feel a noticeable increase in strength, then start working again for 8-12 times.

Number of repetitions

Over time, you will begin to feel and understand how many sets and repetitions you need to make continuous progress. Usually, for a person prone to thinness, a regime of 8-12 repetitions is sufficient. For those who are stocky and prone to obesity, regimes in the region of 5-8 repetitions are suitable. But you shouldn’t take this as a rule, each person is individual and everyone’s body is different. It happens that at certain stages of development the body will need a slightly different volume of repetitions and approaches. Yours the main task- determine the strategy using your own trial and error experience. This is how you can determine with 100% certainty what suits your body best. But the main thing is the constant progress of increasing working weights in exercises. This doesn't mean you should try to put more weight on the bar, it will just lower your rep range. If you work in the 8-12 repetition mode on all basic exercises, adjust the weight with which you will perform 8 repetitions to failure, that is, the last 2 repetitions should be difficult. From session to session, you will strive to perform not 8, but 9 repetitions. Then with the same weight for 10, 11 and 12 repetitions. And when you perform 12 repetitions in each working approach with the same weight, you can already add 5 kilograms to the working weight. And you will perform 8 repetitions again with the highest weight. This is an increase in working weights without “knocking out” of the repetition range. Listen to your body! If you have chosen a certain training regimen and it is very effective, then you should not change anything! You don’t even have to “jump off” for a long time for another cycle.

Gradual transition to detailed muscle development

Everything that is written above can be called powerlifting. After some time, begin to expand your range of exercises. Add in a few more basic exercises like lunges, weighted dips and pull-ups. For example, the routine can be made as follows: squats, lunges with a barbell on the shoulders, bench press, weighted dips, deadlifts, pull-ups. You can reduce the number of approaches to three, as the training time will lengthen. Next, switch to a split training program, in which each muscle group is trained once a week.

Body-building

There are muscle groups that are connected in one way or another - these are antagonist muscles that cause movement in two opposite directions. The antagonist-based training routine used most often is: chest - back; biceps - triceps. Synergistic muscles act and participate in one movement: chest - triceps; back - biceps. When training the shoulder girdle, the triceps also work. Legs are trained on a separate day. For example, a training cycle can be composed as follows:

Antagonists

• Monday: chest, back;
• Wednesday: thighs, hamstrings, calves;
• Friday: shoulders, biceps, triceps;

Synergists.

• Monday: chest, triceps;
• Wednesday: back, biceps;
• Friday: legs, shoulders.

Try both options and choose what suits you best. There are 4 exercises for each muscle group and 4 sets of each of these exercises. As a result, there are 16 approaches per muscle group alone. I don’t write about the technique of performing exercises, because there is plenty of this information on the Internet. It is enough to enter, for example, “exercises for the back muscles” in any search engine, and you will see required material. You will need to know as many exercises for specific muscles as possible. Constantly gain experience in exercise technique. The purpose of this article is to learn to understand what the essence of bodybuilding is and how important constant progress is, and not marking time in one place.

Remember that working weights in exercises should always increase! It’s impossible without this! There will come a time when you will perform 10 repetitions on the bench press with a weight of 80 kg, then 10 repetitions with a weight of 100 kg, 10 repetitions with a weight of 120 kg. By doing strength training with basic exercises, you will become stronger. Thus, having increased your strength, you are already moving on to high-volume training, in which each muscle group will have an average of four exercises and each of them will have 4-5 working approaches. The kickback occurs when your working weights increase without leaving the repeat range. For example, you once squatted 80 kg for 10 reps to failure, when the last 1-2 reps were difficult. Having passed a certain stage, you have become stronger and are already squatting with a weight of 120 kg, also for 10 repetitions. When exercising in a high-volume mode, monitor your body visually, monitor your condition subcutaneous fat, increasing the volume and roundness of muscles. As soon as you feel stuck, switch to a strength regime, using only squats, bench press, deadlift and auxiliary exercises like pull-ups and dips.

Rest between sets

As you have already noticed, bodybuilding can be done in different ways. Some people may prefer a lighter weight and large quantity repetitions, but for some it’s the other way around. But you should always remember the basic rules! If you are training for strength, then the break between approaches ranges from 5 to 10 minutes, and sometimes reaches 15 minutes. When exercising in a high-volume mode, the rest between approaches is reduced to 1 or 2 minutes. There is also a “pumping” mode, its task is to develop as many muscle fibers as possible and fill the working muscles with an abundant flow of blood, which in the process visually inflates them very much. In this mode, the rest lasts strictly 30 seconds, 10-15 repetitions, 4-5 exercises per muscle group, naturally, the working weight in the exercises is greatly reduced. Recovery after such training is delayed. Try all the schemes written above; not a single coach or instructor can determine by eye what is more effective for you. The professionalism of bodybuilding lies in independently understanding the aspects that force muscles to grow; it is a solitary sport! What is important here is extreme concentration and a clear feeling of the load on the muscles during the exercises. There is no need to do everything thoughtlessly! Learn to catch tension in every movement, subconsciously always tense your muscles during movements.

Limit loads

After mastering many exercises, I advise you to try training each muscle group twice a week, this is already daily training (except Sunday). What you trained on Monday, Wednesday and Friday, you will train on Monday, Tuesday, Wednesday, respectively, and on Thursday the cycle begins again. Many athletes will say that this is wrong, they say, you can overtrain your muscles, and the process of muscle development will stop and you may even lose muscle mass. Of course, it is very stressful to train every day. But I will tell you one thing: by working each muscle group twice a week, while eating as you need it and recovering correctly, you will immediately notice the results! After all, you can reduce the load at any time.

For a beginner who first comes to the gym with the goal of pumping up muscles, it is often extremely difficult to understand what really needs to be done to make the muscles stronger and the muscle mass to grow. Instead of focusing on the main points, he begins to study numerous subtleties, while losing the overall understanding of the issue.

This material is the simplest possible (but at the same time working and effective) answer to the question of how it is really necessary to pump up muscles. With enough persistence and motivation, the tips below will help the novice athlete quickly gain muscle and create an athletic body through physical training.

1: Provide the body with energy

For naturally thin people (so-called), the primary problem of gaining muscle mass and increasing overall body weight is the body’s inability to accumulate sufficient energy reserves. However, without this energy, neither active strength training nor subsequent muscle recovery and growth is possible.

It is extremely important to provide the muscles with additional energy by taking 15-20 minutes before training (a cocktail of fast carbohydrates and proteins), and during the training itself. In addition, immediately after physical activity you need to take sports protein, and within 1-2 hours eat a full portion of regular food.

2: Use basic exercises

Since the beginner's body usually does not know how to accumulate sufficient energy reserves for long-term strength training, beginning athletes need to focus on the most important thing - that is, not overload the program with unnecessary exercises. Among other things, the total number of all sets of exercises should not exceed 10-15 sets.

The training program should exclusively include those that are important both for muscle growth and for increasing hormonal levels. You need to train no more than three times a week, and the duration of each strength training should not exceed 45 minutes (excluding mandatory warm-up and cool-down).

3: Perform 5-7 repetitions

For muscle growth and muscle gain, a signal from the muscles is necessary that it cannot cope with the current physical activity and she needs to increase her strength (and size). Speaking in simple words, every workout you must “bring” the body to its limit physical capabilities so that he expands this boundary by building muscles.

Last rep strength exercise must be given with great difficulty, leaving no strength for one more. However, it is important to note that optimal quantity repetitions for - 5-7 repetitions - requires the use of significant working weights, and therefore appropriate insurance or the help of a personal trainer.

4: Increase your caloric intake

The second most important problem for ectomorphs, which prevents them from building muscle and increasing body weight, is chronic lack of appetite. The beginner’s body, in fact, only cares about providing the minimum caloric intake, completely ignoring the signals from the muscles that they need additional energy for successful recovery and growth.

5: Help your body with supplements

The easiest way to optimize your metabolism is to take high-calorie sports supplements. If you want to build muscle, then whether you feel hungry or not, you should take several times a day. After some time, the metabolism will change and the body will get used to the new amounts of energy.

Among other things, caffeine and special pre-workout complexes containing arginine, beta-alanine and other additives will help you train more effectively by providing increased blood flow to the muscles, which, in turn, will create ideal conditions to expand energy depots and will lead to a further increase in muscle volume.

The introductory course is all about how to gain muscle and create an ideal athletic body.

6: Analyze your results

Develop the habit of weekly analysis of the results of your training and devote 10-15 minutes to this on the weekend. Record the exercises you perform, your body weight and your total caloric intake in your program. Carefully analyze the results and plan the next week of training based on them.

This kind of analysis will seem complicated and completely unnecessary at first - but if you spend 6-7 hours a week at the gym (including travel to training), it is extremely important to understand whether these hours have brought any benefits. real result. After a month of keeping a sports diary, you will understand how important it is for increasing the effectiveness of your training.

7: Set realistic goals

It is extremely important to adequately assess the capabilities of your body and not compare yourself with Instagram stars, professional athletes and bodybuilders. Firstly, their body is initially predisposed to building muscle; secondly, they started their training many years ago, so they clearly understand the rules of training.

Essentially, the truth is that in the first year of training, even in the most ideal cases, it is extremely difficult to gain more than 6-8 kg of muscle, since the rate of muscle growth for a man with average genetics is . Even though this is very, very good result, don't expect to be able to completely change your body in three months.

***

The main rules of strength training for gaining muscle mass are an emphasis on multi-joint basic exercises performed with ideal technique, consuming an increased amount of calories and weekly analysis of training results and the chosen nutrition strategy. All other factors are only secondary.

In this article, let's look at how you can build muscles at home. The main obstacle to studying at home is our laziness. However, if you overcome it and start exercising at least an hour a day, you will notice results within a couple of weeks. And you definitely need to give yourself at least one day off.

Content

Exercises to pump up muscles at home

Exercise 1 – “superman”

Lie down on your stomach. Raise your arms and legs off the floor. Then you lower it. It feels like you are being pulled forward. Don't bend your knees.

Get on all fours, hands shoulder-width apart. Straighten your legs, keeping your body weight on your palms and toes. Stay straight, pull your stomach in, keep your back straight, don’t let go or throw your head back. Imagine that you swallowed a mop :)
Lower yourself until your chest almost touches the floor. The distance should be no more than the height of your fist. Pause at the bottom, then return to starting position. Make sure that the pelvis does not fall or rise.

Starting position- the torso is parallel to the floor, the back is straight, slightly arched in the lower back; palms facing each other; the arms are straightened, the elbows are slightly bent at the joint and fixed. When moving up, your arms are perpendicular to your body - do not move them back or forward. Try to lift the dumbbells as high as possible; at the top point they should be above the level of your back.

Stand straight, arms slightly wider than shoulder-width apart, palms with dumbbells facing inward. Maintaining the natural arch of your back, sit down until your thighs are parallel to the floor. Return to the starting position.

In order to pump up, sit on the floor and bend your knees at a right angle. Again we are looking for support under the radiator, sofa, etc. We start the exercise - we lean back, and when lifting, we evenly turn the body to the right, and the next time we rise, to the left. While performing the exercise, do not lower your back to the floor (the backpack will get in the way).
We do 5-7 lifts per approach. Don't give it 100%, otherwise you will regret it tomorrow! A good, cheerful start can come to naught. You don't need it.

This exercise best engages the upper and outer pectoral muscles., which primarily gives the breast a convex shape. Additionally, lying dumbbell flyes are great for creating visible separation between the left and right pecs. During the exercise, it is important to properly stretch the muscles.

Earlier articles covered exercises:

Class schedule for a month of training

Day 1: 20 minutes without exercise. (On the first day you will start your classes with enthusiasm, don’t overdo it, leave it for tomorrow!).
2nd day of classes 30 minutes without loads. (After yesterday's exercise, your muscles will feel tired, but don't worry, it will go away in 15 minutes).
3rd day 50 minutes. (Don't get overwhelmed).
4th day 60 minutes. (Begins to get bored, the result is 0 and boring, without mood).
5th day 60 minutes. (Continue, don’t stop studying, be patient).
6th day 60 minutes.
Day 7 you can take a day off
8th day 60 minutes. (You don’t want to, you need to force yourself and find time for exercise, be sure not to stop exercising!).
9th day – hour. (Smooth day, muscles no longer hurt after yesterday’s exercises, everything is going great! Continue...).
10th hour. (You feel that addiction is starting, look at the muscles after training and they have increased. However, when you cooled down, the muscles cooled down, again you are not satisfied with the result, this is exactly what happens to everyone at first).
Further. . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit is doing its job, you are already seeing results, your muscles are filled during exercise and leave a toned shape.
From day 20 onwards, increase the time to 3 hours.

Cons of home workouts

• Laziness. This is the most terrible enemy.
  At home, you can constantly put off your lesson - I’ll eat, watch a show, chat on the phone, then relax, go online... oh, it’s already evening and time to sleep... oh well, tomorrow I’ll definitely work out... But tomorrow it’ll be the same
  If you want to study at home, you must have a clear schedule and an iron will!
• Lack of space and air.
  In a small space you feel constrained, and you cannot always do amplitude exercises.
  During class you breathe actively and sweat, you need a lot of fresh air!
  If you are studying at home, open the windows and ventilate the room well!
  If possible, train outside.
• Psychological fatigue.
  When you spend a lot of time in the same place, you become tired of the monotonous environment. It may be difficult for you to get ready for class.
  Try to take a short walk down the street before class, when you get home, change clothes and start training.
• Lack of professional equipment.
  Try to purchase heavy dumbbells, make a pull-up bar and push-up bars. Home wall bars and parallel bars are also sold in sports stores.
  If you can cope with these “disadvantages”, you will be able to study at home.

More details:

How to quickly build muscle

What makes effective training?
50% - nutrition and sleep
30% - full return on training
15% - optimal training frequency
5% - training program.

1. Nutrition and sleep – 50%
   Without energy, you won't be able to exercise, and without protein, your muscles won't have the material to grow. It is important to monitor your daily calorie intake - if you eat more, you will gain fat, if you eat less, you will not be able to exercise.
2. Full return on training – 30%
   If you come to the gym and work with light weights for hours, and the next morning you don’t feel a pleasant pain in your muscle, you haven’t trained well. During training, you have to be really tired and give 120%.
3. Optimal training frequency – 15%
   Even the most effective program You can screw it up with low loads and poor execution technique, whereas with the correct technique and heavy loads, almost any training gives results if you follow the rules stated above.

Interesting training programs

Especially for this, we have developed an application with fitness training at home, in which you can also find proper diet nutrition!

Adviсe

• Muscles grow in your sleep- if you don’t get enough sleep, your health and mood worsen, recovery processes and protein synthesis slow down. Be sure to sleep at least 8 hours a night, otherwise the effectiveness of training will decrease.
• It's no secret that Smoking and alcohol slow down muscle growth and recovery. Alcohol literally pulls everything out of the body; In addition, after taking it, muscle growth processes stop for almost a day.
• Smoking, in turn, has a negative impact both on the quality of sleep, which is critical for, and on the respiratory system. Not to mention, nicotine thickens your blood, making it harder for your muscles to feed during exercise.

Video

A selection of video exercises - how to properly pump up muscles

Tilts towards the feet

Bent-over dumbbell raises

Arching your back

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FAQ

• What burns fat better?
• What not to do in the gym
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• How to pump up your lower abs
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Dreams of an ideal body that instills self-confidence and ensures success among girls excite most young people. Many of them take the path of grueling training to achieve their dreams. At the initial stage of this journey, all young people are interested in the question of how to build muscles, and moreover, how to build muscles quickly at home. This article will tell you whether this is possible and what is needed for this.

How can you build muscle very quickly?

Surely you are familiar with attractive headlines on how to build muscle by popular magazines and fitness and bodybuilding sites that guarantee to gain 10 kg of muscle mass in a month, turn your abs into a washboard in a week, and increase your volume by 2-3 cm in a day of training. I don’t want to upset you, but these are nothing more than simple tricks for attracting as much as possible more readers.

But do not despair, because this does not mean that it is impossible to achieve the desired shape. With the right approach to training and nutrition, you will definitely achieve the desired result, while progressing quite well.

But immediately understand:

Rule #1! Building a beautiful figure is a way of life. Forget once and for all about quick results! In general, nothing good can be achieved quickly in life! Do you remember? Let's move on!

Basic aspects of muscle pumping

In order to get a stable result from month to month, from year to year, and not a quick one (it’s impossible to get a quick one, as we found out), you need to manipulate the following things: training, nutrition + sports nutrition and recovery. These are the three pillars on which it is built beautiful figure and health. If you train perfectly, but there are problems with nutrition, then the result will be minimal! Importance in percentage:

• Training 30%;
• Recovery (Rest) 30%;
• Food 40%.

Many athletes devote up to 60% to nutrition!!!

Rule #2! Proper nutrition the basis. Try to understand all aspects of the diet right away!

Now let's talk about each point in more detail.

What you need to know about the training

First, you need to properly organize your training process, keep a training diary, which will indicate exercises, weights, number of repetitions and approaches. Need to study various techniques for training or consult with an instructor about which techniques are most effective in each specific case.

It should be noted that the type of training largely depends on the type of build. As you know, there are three of them:

1. Ectomorph;
2. Mesomorph;
3. Endomorph.

It’s easiest for mesomorphs - they are initially muscular and gain weight quite easily, even regardless of the correctness of the training program (by the way, most of the described methods are built specifically for mesomorphs). Ectomorphs are naturally lean and have a harder time gaining weight; their workouts should be structured to avoid aerobic exercise, focus on compound exercises, and increase weights. Endomorphs tend to be overweight, so they need the opposite approach - frequent training, as much aerobic exercise as possible, minimal breaks between sets and light weights. It’s interesting that when they come to the gym, everyone strives to do exactly what comes easier - endomorphs often work out with a barbell, and ectomorphs run or pedal an exercise bike.

Many beginners also often wonder how to build muscle at home and whether this is realistic. We believe that you need to be in the party - it is the team and constant interaction that produces results. Training at home is only possible in cases of extreme necessity. That is:

Rule #3! Communicate with like-minded people of a higher level - be in a party. It is this environment that is favorable for results.

A training program for gaining muscle mass, calculated by day of the week (number of approaches/number of repetitions). Warm-up approaches do not count. I want to say that it is still not for beginners. First, it is better to use this program to master the technique, then this one. After mastering them, feel free to move on to the program from this article.

Monday.

Chest, biceps, abs.

• Bench press - 3/5-7
• Incline Press – 3/5-7
• Dips 3/5-7
• Standing biceps curl – 3/5-7
• Seated dumbbell raises - 3/5-7
• Roman chair sit-ups – 3/20
• Hanging leg raises – 3/20

Tuesday.

Legs.

• Squats - 3/5-7
• Leg press – 3/5-7
• Deadlift on straight legs - 3/5-7
• Standing calf raise – 3/10-12
• Seated calf raise – 3/10-12

Wednesday – rest.

Thursday.

Shoulders, triceps, abs.

• Standing press - 3/5-7
• Dumbbell lateral raises – 4/10-12
• Bent-over dumbbell flyes – 4/10-12
• French press - 3/5-7
• Press down - 3/5-7
• Hanging leg raises – 3/20
• Crunches – 3/20

Friday.

Back, forearms.

• Wide grip pull-ups - 3/5-7
• Close Grip Overhead Row – 3/5-7
• One-arm dumbbell row - 3/5-7
• Wrist curls – 3/10-12
• Wrist extensions – 3/10-12

Saturday, Sunday - rest.

Rule #4. Master the technique first, then move on to larger weights. In fact, any program is suitable for a beginner. Remember simple things work and you need to go from less to more.

Watch how to quickly build muscle:

Proper recovery (rest) is the key to rapid muscle growth

Oddly enough, but quick way pump up your muscles - give them more rest. Restoring the body is an important component of muscle growth and strength. Sports medicine identifies four main stages. At first there is a rapid recovery. Then slow recovery. Next is super-recovery, which is also called super-compensation. And finally the delayed restoration. Each of these stages is characterized by very different processes in the human body. By influencing these processes you can help the body recover after training.

• Rapid recovery phase. This stage lasts approximately half an hour and begins immediately after training. During this period, a restructuring occurs in metabolism, and the human body strives to restore homeostasis, namely the restoration of glycogen, creatine phosphate, ATP, normalization of the cardiovascular system, and the entry of anabolic hormones into the blood.
• Slow recovery phase. At this stage, the synthesis of proteins, amino acids and enzymes is activated.
• Supercompensation. The third stage begins 2-3 days after training and lasts approximately 5 days. It is similar to the previous phase in terms of processes, however, it is at this stage functional characteristics organisms begin to exceed the initial level. It is at this stage that the next training of this muscle group should begin!
• Delayed recovery. The fourth stage is characterized by a return to pre-training levels physical indicators in the absence of repeated loading during the third stage.

Here is a rough recovery plan. Immediately after strength training from sports nutrition worth accepting:

Approximately 3-5 grams of BCAA to enhance the secretion of anabolic hormones and suppress catabolism.

3 grams of creatine if you are not cutting.

Water to normalize the water-electrolyte balance (in general, you should drink as much water as possible -).

20-30 minutes after training, you should take fast protein (not casein), which is the main source of amino acids. If you do not take BCAAs and other amino acids after training, then it is better to take protein immediately after finishing your workout.

Take moderately complex carbohydrates (porridge, flour products, potatoes) also 30-40 minutes after training. If your body is prone to gaining excess weight, just reduce the portion.

Remember that sleep is an excellent means of recovery after training and you need to sleep at least 8 hours a day!

Rule #5. Learn to immediately feel your body and avoid overtraining. Only after you are confident that you are recovering well, increase the intensity of your training.

Nutrition is the most important factor!

In gaining muscle mass, nutrition plays no less important role than the training itself, because it is nutrition that provides the athlete with energy and “ building materials"for muscles. When gaining weight, food should be much higher in calories than the usual diet, but this caloric content should not be provided by fats, but primarily by proteins and carbohydrates. The diet must necessarily include foods rich in proteins (meat, fish, dairy products) and carbohydrates (cereals, vegetables, fruits, honey). We also recommend using protein shakes. Here's a recipe for a homemade protein shake.

Approximate nutrition plan for gaining muscle mass.

Meal 1 - breakfast

• 2 whole eggs + 3 whites
• 2 slices cheese
• 3 slices wholemeal bread
• Glass of sweet tea with lemon
• Multivitamin complex

This meal allows you to replenish the supply of easily digestible proteins and amino acids after a night's sleep, as well as stock up on slow carbohydrates that will fuel our body with energy for several hours after eating. Also, while you sleep at night, your body replenishes your blood glucose levels from sugar stores in your liver. Well, when these reserves critically melt, it causes the adrenal glands to secrete the hormone cortisol. This hormone pulls energy directly from your muscles by “breaking down” muscle protein. This reaction must be stopped after waking up by having a good breakfast.

Meal 2 – second breakfast

• 200 g fish
• 1 bagel
• 1 apple or 1 banana
• 250 ml juice

This meal can be called a second breakfast. It is good because together with the fish we get a sufficient amount saturated fat and squirrel. Salad is rich in fiber necessary for an athlete, and an apple or banana contains fast carbohydrates and vitamins.

Meal 3 - lunch

• 240 g chicken meat
• 2 cups cooked rice
• 2 buns
• 1 glass clean water

During this meal we receive chicken protein, which is very useful for muscle growth, as well as rice, rich in slow carbohydrates. In turn, buns are rich in fast carbohydrates.

Meal 4 - afternoon snack

• 1 serving of protein with two bananas.

During this meal, you get a full set of amino acids from protein, as well as fast carbohydrates from bananas.

Meal 5 - dinner

• 250 g boiled fish
• 400 g boiled potatoes
• 1 bowl of salad fresh vegetables with a tablespoon of olive oil

During this meal we also get the required amount essential amino acids from fish and saturated fatty acids. Potatoes give us carbohydrates, and salad gives us fiber and vitamins.

Meal 6 – before bed

• Low-fat cottage cheese or protein shake

Low-fat cottage cheese is good because it is digested slowly. While you sleep, your body will be provided with protein, thereby preventing yourself from catabolic processes in the body that will “lube” you during sleep.

At the same time, drink more clean water! Muscles need it!

Rule #6. Nutrition is as big and a separate topic as training, and therefore if you train consistently, but eat consistently, the result will tend to zero. The faster you learn this, the faster it will work good habit proper nutrition!

Application of sports nutrition

A quick and successful gain of muscle mass is impossible without the use of sports nutrition for bodybuilding, where all the substances necessary for the body are balanced. Sports nutrition is, first of all, protein, amino acids (BCAAs), gainers, fat burners, vitamin and mineral complexes.

You can buy sports nutrition in a specialized store, or order it online. Each sports nutrition has instructions with a description and method of use, which allows you to choose exactly what you need in each specific case. The main thing when choosing food is not to skimp and buy food from the best manufacturers and preferably from trusted suppliers with a good reputation.

Rule #7. Delve into the topic of sports nutrition right away, but gradually. This way you will quickly understand what works best for you! And yes - SPORTPIT IS ABSOLUTELY HARMFUL!

Conclusion

Thus, when wondering how to build muscles, you should be aware that this is a difficult and rather lengthy process, depending on your body type, nutrition, lifestyle, and willpower. But you don’t need to give it up at the very beginning of your journey, because an ideal body and self-confidence are worth it!

We wish you success in your endeavor and will support you in every possible way at every stage! We are waiting for your questions in the comments. Don't forget to join our official VKontakte group: