How to build muscle in a short time. How to quickly build muscle? Rocking methods

Some guys ask the question: “How to quickly build up without going to the gym?” It should be noted that this is quite possible, but you need to try. All exercises must be done carefully, after warming up.

Features of the exercises

Each muscle group is pumped up using certain sets of movements, and for good effect they should not only be strong. You cannot overwork your body or immediately give it a high load. Before you quickly pump up, try to prepare for it theoretically.

Naturally, you should decide on those muscle groups that will help you build a beautiful body. You also need to motivate yourself to workout. For example, for some it’s enough to just show off at sea in front of the girls, while others want to constantly stay in shape. It is the motive of training that often determines its quality.

It should also be noted that before you quickly pump up, you need to provide yourself with all the necessary tools and equipment. For example, a jump rope, dumbbells and a horizontal bar will be enough for you. Moreover, the last projectile is considered very effective. It will allow you to get your figure in order in just a few weeks.

What exercises will help make your body beautiful?

So, let's move on to practice. In order for you to have beautiful hands and shoulder girdle, you should perform push-ups from the floor. The procedure is quite simple, but it must be performed correctly. Thanks to push-ups, you can also develop your triceps. The back should be straight and not bend during the exercise. In this case, you should go low enough, almost to the floor. For greater effect, place a loaded backpack on your back. You need to perform the exercise in several approaches, for example, 15 repetitions 5 times a day. Push-ups should be done only 4 days a week.

Squats, which can also be performed with a certain load, will be useful for the legs. Before you quickly pump up, do a warm-up. While performing the exercise, try to breathe correctly. The back should not be bent. In this case, you can lower yourself all the way to the floor or only partially, depending on which muscles need to be loaded. The movements should be performed 2-3 times a week. In this case, the exercise is performed in 3 sets of 25 squats.

Since it’s not difficult to pump up quickly at home, try to do all the steps correctly. For example, in order to do this, you need to secure your legs (put them under the sofa) and periodically raise your torso, while it can be twisted in one direction or the other. You can repeat the exercise every other day, and the number of approaches is not limited.

How to exercise on apparatus?

The most common design that can help you build a beautiful body at home is a horizontal bar and parallel bars. Pull-ups develop the chest and arms. You can use a loaded backpack for good effect. This exercise is performed in several approaches 10 times.

Naturally, all movements should be performed correctly. For example, they will be more effective if the hand grip is wide. If you don’t know how to quickly pump up on the uneven bars, pay attention to our recommendations. For example, for nice abs try to lie on one bar with your stomach down and fasten your legs on the other. Then just do

Building muscles at home is surprisingly easy and you don’t need to purchase complex exercise equipment. Just be a little creative and stick to a regular workout routine. Even with this approach, you can seriously increase muscle mass without any professional training equipment or equipment. If you want to tone your muscles safely and evenly, then home workouts will be just the perfect option.

Steps

Upper body and torso workout

Do push-ups to tone your arms and chest. Push-ups can be called a kind of basis for home workouts. You must be in good enough shape to benefit from them. maximum benefit. When performing push-ups, keep your back straight and level with your buttocks, without bending. Usually the hands are placed a little wider than the shoulders, but to better pump up the chest, you can put them even wider, and to better pump up the arms, on the contrary, they are placed closer to each other. In addition to regular push-ups, perform incline push-ups and push-ups to promote more even muscle growth.

• Incline push-ups allow you to pump other muscles as well. To perform incline push-ups, simply rest your hands on a low coffee table or chair, allowing your body to tilt upward.
• For push-ups with a downward slope, you need to place your legs 30–60 cm above your hands and perform the exercise from this position. Remember to keep your head and back straight.
• Each set should consist of 8-12 repetitions of the exercise. Try doing up to three sets in total.

Do handstand push-ups against a wall to strengthen your shoulder and back muscles. Despite the fact that this exercise is not for the faint of heart, it allows you to work out many muscles at once. To get into the correct position, first squat down with your back against the wall. Place your hands on the floor and slowly walk up the wall with your feet. Next, trying to maintain your own balance with your toes, slowly lower yourself onto your hands with your head towards the floor, and then push your body up again to complete the exercise. Try doing three sets of ten repetitions of the exercise.

• If you are hesitant to do this exercise in a vertical stance, you can make it easier by using a high table for support. Place your feet on the table, positioning your hips and torso far enough beyond the edge to allow you to rest your hands on the floor. Tilt your head towards the floor and start doing push-ups from this position. You'll end up with something between an incline push-up and a handstand push-up.

Do chair-mounted squats to tone your arms. To perform this exercise well, you will need a sturdy chair, table or bench about 30–60 cm high. Place your hands behind you on the chosen support so that your pelvis is in the air and your knees are bent at an angle of about 90 degrees. Place your feet firmly on the floor and lower your pelvis toward the floor until your arms are bent at the elbows to approximately a 90-degree angle. Then push yourself back up. Perform three sets of 15–20 repetitions of the exercise.

Do a plank. The plank is a great exercise for working the entire torso and can be easily modified to increase the load. To perform a plank, take a prone position as you would for a regular push-up. However, instead of resting on your palms, stand on your elbows. Tighten your butt muscles and straighten your back. From the neck to the buttocks, the body should be a straight line. Hold this position for one minute, then rest and repeat the exercise two more times.

Work your abs to strengthen your abdominal and core muscles. Abdominal exercises are one of the best exercises for strengthening your abdominal muscles, so be sure to include them in your workout. Lie on your back, bend your knees and place your feet on the floor. Place your hands behind your neck, raise your shoulders 15–20 cm from the floor, hold for a second in this position, and then slowly lower back. Immediately raise your body again, look up, work slowly and steadily. Aim for three sets of 8 to 12 repetitions of the exercise.

Use water bottles, heavy books, or home dumbbells to perform basic exercises. strength exercises with weight.

While all of the exercises mentioned above require little or no equipment, to effectively target your upper body muscles, your workout program should include some weight-bearing exercises. Once you have found the right weight load for yourself, try the following types of exercises:

Lower body workout To quickly build muscle in your legs, engage in intense cardio training. Even though in most cases people do not associate cardio training with building muscle mass

, there are some exercises that work together to build clean, powerful muscle mass in your legs. Choose 5-6 exercises for yourself and perform each of them for 60 seconds. After completing the first exercise, rest for 30 seconds and move on to the next one. After completing all six exercises, rest for 4-5 minutes, and then perform 2-3 more of the same sets. Your legs will just burn, but you'll quickly get them in shape. Possible exercises are listed below: Do the “wall” exercise.

With your back against a wall for balance, sit until your legs are bent 90 degrees and your butt is in the air, as if you were sitting in a chair. Stay in this position for a minute. Rest for 30 seconds and repeat two more times. To do a squat, stand with your feet shoulder-width apart, straighten your back, lift your head, and tighten your core muscles. Place your hands on your hips or straight out in front of you, whichever is more comfortable for you. Lower yourself into a squat as if you were sitting in a chair. Make sure your back remains straight, your knees do not protrude further than your toes, and do not lean forward. Concentrate on lowering your pelvis. Repeat 10 squats, and then after a short rest, perform two more sets.

Swing your legs backwards on all fours. Get on all fours and swing one leg back and up, maintaining a 90-degree bend at the knee. Perform 12 repetitions of the exercise on each leg.

Try doing a glute bridge. Lie on your back, bend your knees and place your legs on the floor. Lift your butt off the floor to get into a bridge position. Straighten left leg, still remaining elevated above the floor, and then return the leg back to repeat the exercise with right leg. Perform 10 repetitions of the exercise on each leg.

Do lunges. Lunges allow you to perfectly pump the muscles of the buttocks, thighs and hamstrings. To lunge, place one foot about 0.9 to 1 m in front of you. The bend in the knee should be about 90 degrees. Lower your pelvis further toward the floor, ensuring that your front knee remains over your toes and your back knee bends toward the floor. Push yourself up and repeat on the other leg. Perform 10 repetitions of the exercise on each leg, rest and do two more of the same approaches.

• If you have dumbbells or weights, you can significantly enhance your workouts and increase their effectiveness. You can also use other available items for weighting.

Training mode

1. Create a training schedule that includes working each muscle group twice a week. You don't have to hire a trainer to develop an effective workout regimen. There are a few simple, easy-to-remember guidelines that will allow you to get the most out of your workouts and build muscle quickly and safely.

   • Between workouts for one muscle group there must be 1-2 days of rest. If you worked your chest muscles on Tuesday, give them a rest until Thursday or Friday.
   • Combine similar muscle groups in your workouts. For example, since many core exercises also work the triceps, group exercises for both into a single day program.
   • Rest 1-2 days a week - on these days you can do a light jog or not do any heavy jogging at all physical activity. The body needs to be given time to recover so that the muscles can grow.

2. Focus on quality over quantity to build muscle quickly and safely. Doing ten high-quality push-ups will be noticeably more effective than fifteen poor ones. All your movements should be smooth and slow, without jerks or awkward gestures. Although every exercise is different, there are a few general rules their implementation, which are listed below.

   • Inhale as you rise or relax. Exhale when tense.
   • Keep your back straight, try as much as possible not to slouch or arch.
   • Hold each exercise for 1-2 seconds at maximum tension, and then slowly return to relaxed initial position.

3. Perform yoga stretches along with a full-body workout. Yoga gives one more additional opportunity for elaboration large groups muscles, as it allows you to strengthen the muscles and make them more flexible. Light, calm yoga classes are suitable for light-duty days; they can also enhance regular workouts by adding some variety to them. If you find it difficult to find exercises without sports equipment that you like, then yoga can be simple solution Problems.

   • There are many examples of yoga classes on Youtube for people of all levels, so you can easily start practicing at home with a minimum of equipment, without fear of awkwardness.

4. Give it your all so that the last 2-3 repetitions of the exercise in each approach are difficult but doable. If you really want to build muscle, you need to put in a little more effort. Yours - own body best indicator

   • during training, so continue to pump your muscles until fatigue sets in. At the end of each set you should experience some difficulty, and the last 2-3 repetitions of the exercise should require your full concentration and some effort.
   • Giving your best does not mean getting injured. If your joints, bones and muscles are not sore as they are due to fatigue, you should stop and rest.

5. Eat a balanced diet with more protein and less fat. This doesn't mean you need to consume it daily. protein shakes and refuse any desserts. Good diet should be balanced and include whole grains, fruits and vegetables, as well as sources of clean protein in the form of chicken, fish, eggs and beans.

   • A glass of skim milk with chocolate makes a great post-workout snack.
   • Transition from use white bread and pasta to whole grain products - easy way Immediately start eating healthier foods.
   • Avocado, nuts, olive oil and eggs contain healthy fats. But you should limit your consumption butter, cream, lard and similar products that can almost never be called healthy food.
   • If you have any injury or illness, do not start exercising without first consulting your doctor.
   • If any of the exercises given in this article cause you painful sensations in the joints, back, neck and so on, stop immediately and do not continue training without first consulting your doctor.

Many people are interested in how to build muscles at home. Helps you achieve good results proper training. If you are just starting to swing, decide on main goal classes. Beginning athletes make many mistakes. They strive to develop strength and build muscles, but training does not bring results.

Common mistake — great amount exercises, while training involves light weights. The essence of the mistake is that this approach does not pump up muscles. Growth is determined not by the amount of exercise, but by increasing weights.

• Constantly lifting heavy loads forces the body to build muscle mass, which allows it to cope with increasing loads.
• You can use light weights and do a variety of exercises. This approach develops endurance. Muscles increase in volume insignificantly.
• Increase the working weight correctly. Do not change your exercise technique or train without first warming up.
• To properly grow muscle mass per muscle group, perform several exercises. Perform the first basic exercise with a barbell, doing several sets of 5 repetitions.
• The second exercise is focused on versatile and deep study muscle fibers and training of muscle energy resources. Perform with dumbbells, no more than 4 sets of 10 repetitions.

The right amount of exercise along with increasing the working weight, maintaining technique and a good warm-up will help make your body beautiful.

List of exercises for training at home

Beginner athletes pump up their muscles at home. Who reached good results, realizes that they can’t stop and go to Gym, because household loads are not enough.

1. Chest exercises. Push-ups - best exercise For pectoral muscles. Perform with arms spread wide. If you do fifteen repetitions in one approach, increase the load. You can put a backpack filled with heavy things on your back.
2. Bars are great for your chest muscles. If your strength indicators deserve better, do push-ups on stools with your legs forward. This is how you can lose weight and pass preliminary preparation.
3. Exercises for the back and shoulders. You will need a horizontal bar. Pull up with a wide and reverse grip. Pull-ups work the deltoids and biceps.
4. You can train your shoulders at home using two 20-liter water bottles. Raise them in front of you or spread your arms to the sides. The main advantage of such sports equipment is changing the load level by adding or decreasing water.
5. Such bottles will also help in pumping your biceps. While standing or sitting, bend your arms to imitate an exercise using dumbbells.
6. Exercises for triceps and abs. Train triceps with regular push-ups with a narrow grip. If the number of repetitions reaches 15, be sure to increase the load.
7. The press is easy. Lie on your back and in a supine position raise your legs up. Perform the exercise until a burning sensation appears in the abdominal area.
8. It is more difficult to pump up your legs at home. I suggest exercises from school curriculum- squats and a pistol.

Spend twice a month hard training. Increase the load with each subsequent workout.

Exercises for back muscles

A pumped up back looks amazing, protects the spine, makes it easier daily life, supports correct posture.

• It is better to train your back separately from your chest. As a result, all the energy will be spent on working the back muscles. This type of training is more effective.
• The biceps are actively involved in back-focused exercises. They should be pumped after the back. You can also include your forearms in the workout. The forearms are characterized by enviable endurance and are involved in all exercises. Therefore, subject them to rigorous treatment no more than once a week.
• Learn to feel the effect of your workout. Before going to the gym, make sure your muscles have recovered.
• If you want to increase your strength, pay attention to special sports supplements - arginine, creatine and amino acids. It is enough to include sports nutrition in your diet.

Before the training season begins, be sure to set a goal. It plays the role of a kind of lighthouse, to which you are getting closer every day.

Video tips

The human arm consists of the forearms, biceps, triceps and many small muscles, each of which is actively involved in the work of the arm.

1. By doing exercises that involve curling your arms, you train your biceps. It's about about curling arms with dumbbells or a barbell, pull-ups on the horizontal bar and rows focused on the back muscles.
2. If your arms are extended during training, your triceps are trained. This effect is achieved by bench press, parallel bars, and push-ups.
3. Exercises that require you to hold sports equipment with your hands are aimed at the forearms.

Important Rules

• I have never seen an athlete weighing 70 kg whose arm circumference exceeds 37 cm. Large and with powerful hands can only boast big people. Therefore, it is necessary to pump the whole body, paying Special attention legs
• Pull-ups, rows and presses put a titanic load on the arms. Do not overdo it with the number of approaches and the weight of sports equipment. Otherwise, the ligaments will be damaged, which take a very long time to heal.
• If your goal is to make your arms bigger, achieve decent results in basic exercises. We are talking about push-ups, pull-ups, barbell rows and deadlifts.
• Big hands- an attribute of people with strong forearms.
• A punching bag will help strengthen and strengthen your arms. By striking this heavy sports equipment, you will make your hands confident, strong, and dexterous. Working with this projectile involves the use of elastic bandages and projectile gloves. Otherwise, you may damage your joints or dislocate your fingers.
• When pumping your arms, be guided by muscle physiology. Triceps are different from biceps big amount white fibers. Therefore, he is trained with heavy weights that develop strength.
• When working with a barbell or other apparatus, mentally imagine how your biceps increases in size. Thanks to this training secret, some athletes are able to go beyond average performance.
• If during training there are signs in the area of ​​the wrist joints discomfort, it should be stopped.
• Perform the exercises clearly and accurately. If you work with a barbell, your arms should receive the main load. You can't help them with your body.

Create a program and train according to it. Develop the habit of keeping a journal to record your results and track your achievements.

Exercises for leg muscles

The strongest and big muscles body - leg muscles. Regardless of where you train, you need to eat a healthy and balanced diet. Otherwise, all exercises will be ineffective and meaningless.

1. Daily squats will help make your legs muscular. At first, squat on two legs, after a month or more, switch to more difficult exercises.
2. While performing the exercise, keep your back straight and do not lift your heels off the floor. To maintain balance, it is recommended to hold onto a support with your hand.
3. After squats, switch to the jump rope. This simple exercise develops leg muscles and increases endurance.
4. The leg press will help pump up the inner muscles of the legs. Sit in the machine, place your feet shoulder-width apart and point your toes slightly apart. During the exercise, your back should be completely adjacent to the back of the seat.
5. A good exercise is provided to train the posterior muscles. Place a barbell on your shoulders and stand with your toes on the bar. To begin, pull yourself up onto your toes, then return to the starting position.
6. Running develops muscles.
7. The upper muscles will be worked by the hack machine and other exercise machines aimed at leg extension.

Video workout for legs

How to shake your neck

Everyone needs a strong and pumped neck. First of all, such a neck will improve the appearance of the owner. She is able to protect the spine from damage.

If you sign up for a gym, an experienced trainer will suggest competent exercises for the neck, offer a wide range of exercise equipment and a variety of effective techniques.

According to experts, constant exercises with a small load are much more effective than non-systematic exercises with full training. Working with light weights does not exempt you from the mandatory warm-up before the main workout.

Eliminate jerking from classes, and the desire to speed up is not welcome. Perform each exercise accurately and smoothly. The complex consists of 5 exercises, 15 approaches each. Calculate the load so that you have enough strength to do everything. Be prepared that the first workouts will seem difficult.

2 groups of exercises for the neck

• First group: exercises to use force resistance. Sports equipment and attributes are not needed. A simple exercise: clasp your fingers and clasp the back of your head. Pull your head towards the ground, and create resistance with your neck muscles.
• Second group: exercises using sports equipment. Expanders, weights, pancakes. Required special device for placing cargo.

Exercises

I will describe several popular exercises. You can choose several of the most convenient options.

1. Tilt your head against the resistance created by your palms. Bend forward and backward.
2. Place your hands on your jaw and create resistance to the turns made by your head.
3. Perform the exercise in a supine position with a device made of belts and weights. Put it on and make head movements. Select the optimal load by changing the load.
4. Place a string bag with a load on your head and sit on a chair or armchair with a backrest. Fasten the belt to your forehead. Throw your head back and swing it up and down.

The neck is a fragile part of the body. Train the muscles in this area extremely carefully.

Before moving on to the article, I would like to draw your attention to this service for athletes. The virtual rocking chair is just a godsend for beginners. All the advanced training principles are so organically and competently woven into the training programs that I regret that such a service did not exist when I myself was a beginner.

Question “how to build muscles at home?” remains one of the most popular questions among novice bodybuilders. Agree, it is much more convenient to study at home. To do this, you don’t have to go to the gym and waste your time on the road. Moreover, I don’t want to pay a lot of money for a subscription to a fitness center, which is why such questions arise.

However, is it really possible to build muscles at home and how to do it? The answer to the first question is absolutely! You will be able to give your muscles shape, volume and strength, however, to the heights of Olympia in at home you won't be able to get there. And we will answer the second question in the course of this article. After all, it’s not so difficult to do this; the main thing in this matter is perseverance.

An example of a body that can be easily sculpted at home through intensive training is shown in the photo. And don't be surprised... If you stick to my training plan, which is very intense, but at the same time super effective, then after a while you will be able to gain muscle mass, acquire defined muscles and show off your lean physique. I just want to warn you right away that the training program I developed for home weight gain will not help you make your body massive. First of all, it is aimed at a sculpted body. Pay attention to my photo and the result that I achieved, I train exclusively at home using a similar program and with the specified set of equipment. I think it’s not bad... If I could do it, then many of you can too. The main thing in this matter is perseverance and a focus on success. So let's get started...

In order to fully exercise at home, you will need a minimum set of sports equipment, namely:

All this can be bought at any sports store or by searching through private advertisements at the following prices:

• Collapsible dumbbell with a set of weights of 20 kg – 2500 rubles X 2 = 5000 rubles
• Ab wheel – 500 rubles
• Push-up supports – 500 rubles

Total: 6000 rubles th (if you buy new ones) or 3,000 rubles (if you find it in advertisements) As a result, it turns out that for training at home you will spend only 3,000 to 6,000 rubles, or you can spend this money on a subscription for just two months of going to the gym, however, The subscription to the fitness center will end someday, but home dumbbells will remain forever. I would choose dumbbells to start with... With this set of equipment we can train everything muscle groups at home and achieve excellent results. I want to assure you once again that bodybuilding training at home can bring excellent results. Please note that the weights that we will use for training at home are relatively small and over time you will be able to do 15-20 or even more repetitions with the maximum available weight that is available among your home equipment. Ultimately, you will still have to buy a gym membership to continue to progress and develop muscles. But for the initial stage of your bodybuilding activities, a home mini gym is also suitable.

Pumping muscles at home will consist of the following:

Description: At each training session we will pump up the whole body and perform maximum amount exercises, performing each approach until complete muscle failure! The entire training will last no more than 80 minutes, training 4 times a week (Monday, Wednesday, Friday, Saturday.

Preparation for training: You will need free space in the room. Try to put fragile things and equipment away so as not to be touched by dumbbells or broken. Try not to turn on the TV during your workout, as it will distract you on your way to beautiful body. An interesting show or movie is nothing compared to your goal of achieving a sculpted body! A radio or music center is perfect for training at home. The room should also be well ventilated. Fresh air during training will allow you to train most effectively. Ask your family not to distract you during class.

Warm up. We will start each workout at home with a short warm-up and stretching. It is clear that you won’t be able to run at home. However, it is quite possible to thoroughly warm up the muscles, joints and ligaments. A 10-minute warm-up will be enough.

Abdominal training - first exercise ! After warming up, you should immediately begin training your abdominal muscles. For this I recommend using a wheel. It trains the entire surface of the abdominal muscles as effectively as possible. Perform 7 sets of as many reps as possible, resting 1 minute between sets. How to perform this exercise technically correctly is shown in the figure below. Even if it is very difficult for you to perform 5 times with the wheel, then I strongly advise you not to change this exercise to another. From workout to workout you will do more and more repetitions and after a few weeks of such hard training you will achieve truly amazing results. Remember - every home workout should begin with abs training!

Basic workout:

Working muscles: The pectoral muscles, as well as the back and shoulders are perfectly worked out and stretched. You will feel this during or immediately after performing a set to failure. Try to get as low as possible, almost touching your chest to the floor. This is necessary in order to maximize chest and stretch your chest muscles. Push-ups are really very effective exercise for the entire upper shoulder girdle.

Performance: Perform 5 sets to complete muscle failure during your home workout. To make this exercise harder to perform and more intense, place your feet on an elevated surface such as a sofa or chair.

Performance: 3 sets until complete failure. You can do this exercise first for one leg, then rest and do it for the other. To make this exercise more difficult, take a dumbbell in your free hand or hang a backpack with something heavy on your shoulders. For example, with water bottles or books.

Performance: Weight dumbbells with a weight that you can perform 8 to 12 reps with. Perform each approach until complete failure. 5 approaches. No more than 12 times each. If you are already able to perform more than 12 reps to failure, therefore, increase the weight of the dumbbells.

Performance: 4 sets of 8-12 reps to failure. If the weight of the dumbbell is too light to complete 12 repetitions and failure occurs. This means that you should alternately lift the dumbbells, first with one hand, then with the other hand with a large weight.

Performance: 4 sets for the maximum number of times.

• 6-Push-ups with narrow arms. Place the handles at a distance of 10-15 cm from each other and perform push-ups, try not to spread your elbows to the sides, but press them to your body. This exercise the best way affects the inner pectoral muscles and triceps.

Performance: 5 approaches for the maximum number of times.

This concludes the training at home and I would like to note that if you stick to this training program for at least a month, you will undoubtedly understand that it really works great. You will transform your body, make it leaner, more muscular and sculpted. However, before you start training at home, remember that training at home is much more difficult psychologically than in the gym. At home, you are always tempted to stop your workout at any time, lie down on the sofa and watch TV, or play your favorite game on the console. And in general, any work at home turns out to be less productive and effective than work outside it. However, you can pump up at home, and this method even has its advantages, for example, food is always at hand. The time of classes is not limited in any way - neither in duration nor in terms of their start time.

Only a strong-willed person who goes towards his goal no matter what can pump up his muscles at home.

In conclusion, I would like to remind my readers that quite recently my author’s training program "6 weeks of power" was approved personally by Dmitry Kononov, for which many thanks to him! You can read reviews of the training system by clicking on.

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 find it more difficult to gain weight; their workouts should be structured to avoid aerobic exercise and focus on basic exercises and increase weight. 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 muscles 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! Connect with like-minded people more high level- be in the party. It is this environment that is favorable for results.

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. Right 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 excellent remedy To recover after a workout, 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 should you increase the intensity of your training.

Nutrition is the most important factor!

Nutrition plays just as important a role in gaining muscle mass. 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 is a recipe for a protein shake at home.

Rough plan nutrition when 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 your supply of easily digestible proteins and amino acids after a night's sleep, as well as stock up on slow carbohydrates, which 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 everything is balanced necessary for the body substances. 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: