How to quickly increase muscles at home. How to build muscle mass - training program for men and women, menu, sports nutrition

15.10.201927.05.2017

Instructions

Introduce protein-rich foods into your diet. This is hard cheese, lean meat, cottage cheese, eggs, mushrooms, nuts. These foods should be in addition to your regular diet. It is better to eat often and in small portions. There should be at least 5 meals, and preferably 7-8. Eat vegetable fats, not animal fats. They are more easily absorbed by the body. Try not to eat foods rich in simple carbohydrates. They may slow down weight gain.

Every day you should take in 10-15% more calories than you burn. Otherwise, the muscles will simply have nowhere to come from. This calculation must be carried out very accurately. Calculate your calorie intake using the Muffin-Jeor pattern. And calculate exactly how much and what you ate per day.

Take vitamins regularly. Even people most often do not receive all the beneficial substances that the body needs. And regular physical activity speeds up metabolism, so the body also requires an increased dose of vitamins.

Exercise 3 times a week. Training should be intense, but not very long. Optimal time one lesson – one and a half hours. It should include 10-15 minutes of cardio exercise. The muscles should receive maximum load, so be sure to use dumbbells and barbells. The more weight, the better. Don't do a lot of sets with light weights. It is better to perform the exercise 6-8 times, but use the maximum weights for exercise that you can lift.

Avoid exercising on exercise machines; they only polish the body and do not help increase muscle mass. Perform weight-bearing exercises in which there are no restrictions on movement. Be sure to do basic exercises that will stress several muscle groups at once. Classes should include squats, bench press, and deadlifts.

You should rest between workouts. This means almost completely giving up any physical activity. You should sleep at least 8 hours every day so that your body can gain muscle mass faster.

Take 3 liters of milk, add 2 cups of milk powder and 40 grams of protein. You can add cocoa or ice cream for taste. All ingredients must be mixed in. Drink the resulting cocktail between meals. Be sure to drink a glass before and after exercise. The mixture should be stored in the refrigerator.

Video on the topic

Sources:

how to gain weight by working out at home

Not everyone is born beautiful toned body without a drop of excess fat. To get this effect, you need to work hard. The kind of results that athletes show at competitions cannot be achieved by any other famous diet, constant muscle training is necessary. Although it should be noted that special nutrition will still be needed.

Instructions

Building muscle mass occurs when you follow special diet And regular classes. The best exercises This includes the bench press, squats and pull-ups. They will help you gain muscle mass in the shortest possible time. You can perform such exercises at home, but it is better to do it under the supervision of professional trainers in the gym. They will help you choose a dumbbell set and a set of exercises for each muscle group, taking into account your characteristics and wishes.

Very important question- this is a diet. You need to eat foods that contain sufficient nutrients. Everyday food is not entirely suitable for such a diet. There will be no muscle gain. Boiled chicken, a piece of beef, fruits, nuts, vegetable salads, various freshly squeezed juices, high protein foods are what you need. During the day, the body should receive at least two grams of protein for every kilogram of body weight. The main protein products that contribute to muscle gain: kefir and low-fat milk, vegetable proteins, pink salmon, canned natural tuna, boiled lean fish, lean chicken white meat, low-fat cottage cheese.

In addition to diet, sufficient attention should be paid to the training regimen. You can carry them out at any time of the day, but no later than 4 hours before bedtime. Be sure to eat an hour and a half before training. It is better if it is food rich in carbohydrates. After all, when physical activity They are the ones who are burned. At the end of your workout, be sure to consume a carbohydrate-protein mixture or eat 2 bananas, and then wash it down with a liter of milk. An hour after finishing your workout, you should have a full meal.

Muscle growth does not happen through training. After it, they may seem large due to the intense blood flow. Mostly new muscle fibers grow at night. As paradoxical as it sounds, the more you sleep after training, the more intense your muscles grow.

Video on the topic

Home workouts, provided they are regular and progress in weights, are just as effective for gaining muscle mass as working out in the gym. At home, in the absence of professional equipment, you can exercise with weights own body(ideal if you have a Swedish bar at home or just a horizontal bar with parallel bars).

As the muscles get used to the load, you need to add weight-bearing exercises to the program: it is advisable to purchase a rack with a barbell and stacked dumbbells for these purposes. You can also make weights yourself: for example, using large plastic bottles(thick canvas bags or a regular backpack will also work) and sand with metal shavings.

How to gain muscle mass at home? An effective “mass-gaining” program includes progressive strength training at least 3-4 times a week, a high-protein, high-calorie diet and proper rest.

With an increase in muscle mass, the power and strength indicators of the muscles increase, which is fundamentally important in most sports. Fat, especially excess fat, does not improve athletic performance in any way.

When training for endurance, mass gain is minimal: in this sport, athletes increase mass mainly for beautiful body contours.

It is quite possible to gain muscle mass at home: just train regularly with weights and eat right to make up for the loss of muscle protein with a slight excess. However, this scheme only works if the athlete does not have health problems. In this case, you should first undergo a medical examination and consult a doctor about the possibility and advisability of physical activity and high protein nutrition.

What can interfere with weight gain:

A person’s physique is one of the main principles of building a “mass-gaining” program.

There are 3 body types:

Mesomorphic or normasthenic type: characteristic features – “strong” physique, strong muscles housings, broad shoulders;
Ectomorphic or asthenic type: narrow feet, small hand and ankle circumference, long legs and a relatively short body;
Endomorphic or hypersthenic type: tendency to be overweight, wide hips, large girth of hands and ankles.

Depending on the initial physical characteristics of the athlete, it will be easier or more difficult for him to gain weight: for example, an ectomorph will need to eat a lot and often, a mesomorph will simply eat right and monitor the protein intake, and an endomorph will need to carefully monitor how he eats so as not to gain fat instead of muscle.

Motivation

The best motivator in training is a diary of personal achievements. Even if you do not suffer from memory disorders, you will not be able to remember how many repetitions you performed in this or that exercise a month or even a year ago: the diary records all the data.

Keeping a diary is useful for both beginners and experienced professionals. Recording the daily diet, exercises, number of repetitions, weights taken and other nuances training process, you can always track your progress, and, if there are no results, adjust the program.

How to quickly build muscle mass? The biggest problem for beginner athletes is laziness and impatience. Wanting to “pump up for summer”, “get abs in a week”, etc. people push themselves into tight time frames, and when it turns out that the progress from a sedentary “dumpling” to a fitness model takes more than a month, they abandon what they started halfway and return to their usual way of life.

If everyone who wanted to pump up and get their dream figure achieved it so easily, we would be completely surrounded by... ideal people. There are no magic programs, miracle exercises or special pills for gaining weight ( anabolic steroid are not considered, we don’t even consider them): it’s just a matter of regular training and control over your diet.

The key to achieving what you want appearance And physical condition– act as a person who has all this would act. Contrary to the imposed stereotypes, television idols with abs and deltoids drawn into three beams, just like “mere mortals,” earn their muscles through training, and not with the help of a magic pill.

Nutrition

Proteins – essential element nutrition: they are necessary both when gaining muscle mass and when burning excess fat. Amino acids – constituent elements squirrels are " building material for new ones muscle fibers».

For muscle fiber growth, a positive nitrogen balance is required: when more protein enters the body than is removed from it. If an ordinary person with a low level physical activity per day you need about 0.8 g of protein / kg of weight, then the athlete will need at least 2-2.5 g of protein, and with high physical activity during the period of active weight gain - up to 3.5-4 g.

Carbohydrates are no less important for an athlete: when consuming enough carbohydrates (cereals, vegetables, fruits), muscles become more resilient, capable of greater power loads.

To gain muscle mass, the body needs a lot of energy - i.e. carbohydrates: the percentage of carbohydrates in the diet should be about 50-60%.

Immediately before training (1.5-2 hours), you need to load up on carbohydrates: this will supply the body with energy and make the load more effective. There is no point in consuming proteins right before exercise: they will not have time to break down so quickly and be used as a building material.

To large number protein in the diet did not cause digestive problems, it is important to consume a sufficient amount of plant fiber: raw or stewed vegetables are an excellent side dish for meat dishes.

Eat healthy polyunsaturated and monounsaturated fats: nuts, seeds, vegetable oils (olive, corn, sunflower). Saturated fats do not need to be consumed additionally; they are already found in excess in meat and industrial semi-finished products (their amount in the diet should be minimized). It is also beneficial to add red fish, rich in omega-3 fats, to your diet.

Water balance

It is important to consume enough water during exercise. Even minor dehydration significantly impairs a person’s performance and negatively affects his well-being. The more active your lifestyle, the more water your body needs: you need to drink constantly with short breaks. We begin to feel thirst late: when the body is already dehydrated.

Before, during, and after training you need to replenish your moisture reserves. Depending on body weight, a person needs about 2.5-2.8 liters of water per day (including 20% of the liquid coming from food, as well as any liquid drinks).

Workouts for gaining mass

The first step is to choose a training time that fits perfectly into the rhythm of life and work schedule. For weight gain, it doesn’t matter whether you train in the morning or in the evening, the main thing is not to skip classes.

When building muscle mass, both at home and in the gym, the bulk of your training time should be devoted to basic multi-joint exercises that work large muscle groups: the back, chest and legs.

Choose a weight that you can perform 6 to 8 repetitions with. Repeated training with light dumbbells is not suitable in this case.

To alternate the load, sometimes you can take less weight and perform up to 12 repetitions, and sometimes increase the weight and perform 4-5 repetitions.

It takes a long time to physically prepare for large weights: only after thoroughly mastering the technique of performing exercises can you begin to carry out large weights.

Before each workout, you need to do a warm-up: thoroughly warm up and stretch all muscle groups will provide effective implementation exercise and protect from injury.

Exercises

Base training program for mass – multi-joint exercises: bench press, deadlift, squat with a barbell.

Exercises with your own body weight also promote the involvement and growth of muscle fibers: pull-ups on the horizontal bar, push-ups on the uneven bars. If you can comfortably perform 12 or more repetitions, you can add weights (for example, a heavy backpack with books or bricks).

In the absence of a horizontal bar, you can limit yourself to a variety of push-ups:

Push-ups with narrow, regular and broad setting hands;
Push-ups with feet elevated;
Clapping push-ups, one-arm push-ups;
Push-ups on dumbbells or special racks.

If you have a barbell with a set of plates of different weights, you can perform exercises for the whole body:

Squats: legs, buttocks;
Calf raises with a barbell on your shoulders (or sitting, with a barbell on your knees): shins;
Deadlift: lower back, legs;
Bent-over barbell row for working out latissimus muscles backs;
Shrugs: trapezius muscles of the back;
Bench press: chest, arms;
Bench press narrow grip: triceps;
Army press: triceps;
Standing barbell press: shoulders, arms;
Barbell curls for biceps.

The same exercises can be performed with dumbbells (it is advisable to use dumbbells that are as heavy as possible).

Proper rest is as important for effective hypertrophy of muscle fibers as proper nutrition. If muscles are only damaged during training, then hypertrophy (increase in size), an increase in muscle speed and strength, is gained during rest.

Full time recovery of a muscle group takes about 48 hours, which is why you should not put a strong destructive load on the same muscle groups for several days in a row: they need to be allowed to recover.

To restore strength after exercise, protein (whey isolate or hydrolyzate) and BCAA amino acids are suitable. Before bed and for snacks during long breaks in meals (for example, at work), casein and complex protein (a mixture of slow and fast protein) are perfect. To further enhance the anabolic effect of training, it is worth adding some carbohydrates to the proteins. In response to a carbohydrate-protein load, insulin will be released, which, in turn, will accelerate protein synthesis and intensify the absorption of amino acids by muscle fibers.

Athletes need adequate sleep. Its duration is individual: for some, 6 hours is enough, and for others, it will take at least 9 to get a full rash. On average, you need to aim for 7-8 hours of sleep and a short afternoon siesta (30-60 minutes).

To gain muscle mass, you need to eat small portions every 2.5-3 hours: during long breaks, the body feels hungry and begins to gradually replenish energy losses by breaking down proteins from the muscles (the process of catabolism). Since the body does not receive any nutrition for a long time at the time of sleep , experienced athletes Before bed, eat a portion of low-fat cottage cheese or drink a protein shake based on casein, a slow-digesting milk protein.

It has long been known that muscles that are used frequently become more powerful, while those that are used little become weaker and lose volume. In this article we will talk about how you can quickly gain muscle mass, how to train and eat for rapid growth muscles. We will also touch a little on the issues of supplements for muscle growth.

Obviously, you need to train the muscles you want to build and make stronger more often. There are many sports for this, various exercises and training, during which blood flow increases in the muscles and they grow more intensively.

And yet, the question remains unanswered: “How can you quickly build muscles that others will admire endlessly?” Here are the most effective tips that will quickly help your muscles become strong and stay in excellent tone.

After reading our tips, you will learn how to quickly gain muscle mass.

1. Find out how many calories you need

Calorie needs depend on your age, gender, weight and active lifestyle. To make things simple: multiply your current weight in kilograms by 40. If you weigh 70 kg, that's 70 x 40 = 2800 calories per day. What, you’re not used to eating so much?

Workouts for fast muscle growth

2. Train Large Muscle Groups to Jumpstart Muscle Building

Research shows that training large muscle groups triggers the growth of muscle fibers, which leads to rapid and powerful mass gain. Make sure you work all of these muscle groups at least once a week. These include the muscles of the legs, back and pectoral muscles.

3. Increase the weight you lift gradually

As the muscles get used to the load, you need to stimulate them by constantly changing the weight you work with. If you hit 50kg on the bench press in the first week of training, try adding 5kg in the second week. Add another 5kg next week, and so on. The same goes for other parts of the body.

Increasing your weight gradually will ensure that your muscles don't stop growing. Weight will stimulate the growth of muscle fibers, since its intensity directly depends on the load experienced. Just watch your muscles get bigger and stronger every week.

4. Change up your workouts

If you train two body parts three times a day, try spreading your workouts over six days to only one body part per day. Or if you work your chest and biceps on Mondays, and your back and triceps on Wednesdays, then change the order: do your chest and triceps first, and then your back and biceps. By loading the body in unusual combinations, you will more intensely stimulate the growth of muscle fibers.

5. Do different approaches.

Instead of doing three identical sets in a row, do only a third of the required reps on the first set, two-thirds on the second set, and the full amount on the third. This reverse loading will allow you to lift more weight on the first set and less on the second and third.

Sports nutrition for rapid muscle gain

6. Use nutritional supplements

Supplements certainly shouldn't be your only source of nutrients. They play a supporting role because they fill gaps in your diet that appear when you don't get enough nutrients to enhance synthesis muscle tissue. Here are some well-known supplements widely available in the market:

Whey protein

This supplement should almost always be used if you need to build up bulky muscles, increase productivity and lose fat. Whey protein- this is an integral part of the diet of someone who wants to increase muscle mass. It is easily digested and absorbed by the body.

Casein

Casein is the twin brother of whey protein. This is another type of protein found in milk. Compared to whey protein, our bodies digest casein more slowly. By consuming casein before bed, you can prevent the development of catabolism, protecting your hard-earned muscles from being converted into fuel for internal needs.

Creatine

The appearance of creatine was one of the most important discoveries in the field. sports supplements in recent years. It increases the amount of energy entering the muscle cells so that it becomes possible to do more repetitions and lift more weight.

Branched Chain Amino Acids (BCAAs)

Leucine, valine and isoleucine, called branched chain amino acids, are the most important amino acids for muscle tissue repair and synthesis.

Glutamine

Glutamine is the most abundant amino acid in the human body. It increases the amount of leucine in muscle fibers and reduces the rate of muscle breakdown. It has also been shown to stimulate the immune system.

One bonus tip:

How to lose weight

You may think this is counterproductive to your goal of packing on the pounds with muscle tissue, but without this step you will never get the body of your dreams. You've eaten a lot and lifted weights for the first two months of your program, the next essential step in your preparation is to lose weight. Along with strong muscles, you'll likely notice fat deposits on your torso, arms, and legs. These “reserves” appeared during massive weight gain, when you needed to eat a lot. You'll have to cut back on what you eat so that people around you can see the big, defined muscles you've been working so hard on.

When resting, do aerobic exercise, such as jogging or walking. Aerobic exercise- This best way loss of excess fat. Just don't do cardio with weights during the day, or you'll burn muscle that way.

Conclusion

In order to increase beautiful muscles, it will take time. Even if you do everything right, you will only gain 3-9 kg of muscle mass per year. If you follow the tips mentioned above, you will certainly get voluminous and sculpted muscles for a long time and in the shortest possible time.

Based on materials:

http://buildthemuscle.org/bodybuilding/how-to-gain-muscles-fast

Pump up perfect body at home and even an ectomorph can increase muscles, that is, everyone skinny guy will be able to pump up at home if he follows the regime. Yes, it’s more convenient to lift in the gym, but you can gain muscular home, although you will have to try and do everything right, create a nutrition and workout schedule. You definitely need to buy scales to track your results every week, how you gain weight and how your muscles grow.

Do you want to transform your body, but do not have the opportunity to visit gym? No problem! Basic exercises To gain muscle mass, you can do it at home, although you will need to buy some equipment to do this. The programs for home weight training will help you achieve your desired results as quickly as possible!

Are you someone who prefers to train in the comfort of your home rather than in a big, noisy gym? Too busy with work, school, kids to go to the gym every day? Or does your budget not allow you to purchase a subscription?

No matter the reason, you can improve your physique at home using certain additional equipment. Using a bench, a barbell, or a set of dumbbells, you can build muscle at home, burn fat and build the body you've always dreamed of. Each weight training program at home is designed for different levels preparation.

Training programs for gaining muscle mass at home

Full Body Split for Beginners

Basic exercises for gaining muscle mass involve a large number of muscle groups, which is responsible for muscle growth. In all exercises, pay attention to technique. If you are not sure how to do it correctly, watch the video tutorials.

Full body workout for beginners

1. Barbell Squats
2. Lunges with dumbbells
3. Seated calf raises with a barbell
4. Bent-over dumbbell row with support on a bench
5. Push-ups 3 sets (until muscle failure)
6. Arnold Press with Dumbbells
7. Swing dumbbells to the sides
8. French press

Program for intermediate level of training

Upper and Lower Body Split for Intermediate Fitness Levels

A split for the top and bottom is usually next step after the split for all parts of the body. It involves a greater variety of exercises, since you will work with in different parts bodies. Train your upper body on Mondays and Thursdays, and your lower body on Tuesdays and Saturdays.

Upper body

1. Bench press with medium grip

2 x to failure
4. Military standing barbell press
5. Standing one-arm dumbbell swings
6. Close-grip bench press
7. Standing dumbbell curls

Lower body

Barbell Deadlift - 4 x 6-8
Front Squats - 4 x 6-8
Dumbbell Raises - 3 x 12
Barbell Lunges - 3 x 25
Squat jumps - 3 x 25
Standing calf raises with dumbbells - 3 x 15

Advanced program

Split for each body part for advanced training levels

Monday: hands

Barbell curl - 3 x 8
Close grip bench press - 3 x 8
Alternating Dumbbell Curls - 2 x 10
Overhead arm extension with dumbbell - 2 x 10
Seated dumbbell curls - 2 x 15
Lying arm extension with overhand grip - 2 x 15

Tuesday: chest

Bench press incline bench medium grip - 3 x 15
Dumbbell Bench Press - 3 x 8-12
Lying Dumbbell Lateral Raises - 3 x 12
Push-ups - 2 sets (until muscle failure)

Wednesday: rest

Thursday: back

Bent-over barbell row with overhand grip - 2 x 8
Bent-over barbell row with underhand grip - 2 x 8
Bent-over T-bar row - 3 x 12
Bent-over Dumbbell Rows - 3 x 12
Back extension with barbell on shoulders - 3 x 10

Friday: shoulders

Seated dumbbell press - 3 x 8-12
Dumbbell swings to the sides while standing - 3 x 12
Seated dumbbell lateral raises - 3 x 12
Bench press sitting behind the head - 3 x 8-12
Standing Barbell Shoulder Raise - 3 x 8

Saturday: legs

Barbell Squats - 3 x 5-8
Deadlift - 3 x 5-8
Dumbbell Lunges - 3 x 12
Barbell Lunges - 2 x 12
Dumbbell Raises - 3 x 15
Standing calf raises with dumbbells - 4 x 15

Sunday: rest

Meals for gaining muscle mass at home

Now that the training programs have been drawn up, it’s time to talk about nutrition for muscle growth at home, which should go hand in hand with them, to properly gain muscle mass.

There is a stereotype that when gaining weight you can eat a lot of everything. Most people are accustomed to thinking that they need to dial as much as possible more weight, then it all turns into fat. This is a terrible misconception. Of course, when we grow, we need an excess of calories consumed over expenditure. And your fat percentage will also increase. But, calories should not be of poor quality and come randomly. And the percentage of fat should not be prohibitively high.

No need to overeat

It’s a big mistake to eat as much food as you see on the table; you need to correctly calculate the amount of food. Therefore, the very first rule is not to overeat. This can only make things worse. It is better to calculate the required number of calories and consume exactly that much. To do this, you need to calculate the number of calories that are needed to maintain weight (for example, using a calculator) and add another 300-500 kcal to this figure.

But it's not that simple. After a week of such nutrition, you need to check the correctness of the calculation. If, when you look in the mirror, your body fat, then you need to reduce the number of calories. If your weight stays the same, then you should increase their number.

Don't go for too much protein

Remember that when training for muscle growth, carbohydrates are much more important to you. You don't need much protein. On average, you can consume about 1-2 grams per kilogram of your body weight. However, the last figure is an extreme case. Excess protein is actually just useless.

Try to consume amino acids at least a couple of times a day. Preferably before and after training. They can be replaced with leucine. It should only be taken with a protein shake or with food.

Consume Fats

When gaining weight, many low-fat foods can be helpful. Such as low-fat cheeses, chicken legs and wings with skin. Dairy products do not have to be low-fat; anything up to two and a half percent is completely acceptable.

Eggs are best eaten with yolk. A small amount of fat will keep testosterone levels at a sufficient level high level. Another tip is not to mix fats with carbohydrates in one meal; this is not very good. It is better to eat fatty foods in the afternoon.

Eat 4-5 meals a day

One of the quite common mistakes is a large amount of food at one time. It is better to take 4-5 meals or even more during the day. In this case, the largest portions should be breakfast and meals after training. After exercise, you can safely consume fast carbohydrates, as well as some fat. In this situation, it will not cause harm and will even be useful to some extent.

Don't overeat at night

At night, the body must rest and recover from stress. Getting up to eat will disrupt normal sleep and cause chronic fatigue. Which will negatively affect the training process.

Although many people consider nocturnal catabolism to be a terrible phenomenon, this is not entirely true. Muscles do not break down in huge quantities at night. For greater peace of mind, you can take five to six grams of arginine or a protein shake at night. And after that, sleep peacefully.

Example of a weight gain diet

In addition to the correct combination of proteins, fats and carbohydrates, the body also needs other biologically active substances. Therefore, it is simply necessary to include various green crops in your diet. This could be sorrel, spinach, cabbage, various lettuces, etc. They help normalize metabolism and more active digestion. They will also become an obstacle to diabetes.

I developed a diet designed for a man weighing 80 kg, and which involves a slight calorie deficit. She will help anyone who has overweight, burn fat and maintain muscle mass. If you weigh less, increase your portions to ensure you're taking in enough calories to build muscle. The diet is high in protein and relatively low in carbohydrates, but you should consume them before and after workouts, as well as for breakfast. In addition, I included healthy fats which will help ensure a feeling of fullness.

First meal

	Egg white - 5 pcs
	Whole egg - 1 pc.
	Oatmeal - 1/4 cup
	Blueberries - 1/4 cup

Second meal

Third meal

	Chicken - 140 g
	Brown rice - 1/4 cup
	Asparagus - 1 cup

Fourth meal

Fifth meal

	Steak - 140 g
	Olive oil - 30 g
	Avocado - 30 g
	Vegetables - 1/2 cup

The diet involves 3 meals and 2 shakes, so you will constantly consume calories throughout the day. Thanks to this approach, the diet is very easy to stick to, and cocktails are generally famous for their ease of use. If you have any questions regarding supplements, please email me.

Results for gaining weight at home

Of course, home workouts have certain limitations, but this does not mean that they cannot be done to gain muscle mass at home. You just need to purchase the necessary equipment. As you've seen, there are many muscle-building exercises that require nothing more than a barbell, a bench, and a set of dumbbells. So stop making excuses like you can't build a great body because you can't go to the gym. Follow the given programs and achieve the desired results!

The statement that a man must be big and strong should not raise any doubts, since it has been verified by nature itself. However, now there are many people who want to earn money by speculating on this topic, which is offered to athletes sports nutrition under the guise of a miracle pill, or they invite everyone to fitness centers, a subscription to which costs incredible money.

In this article we will tell you what You can gain muscle mass at home, eating exclusively healthy food and not emptying the family budget. We review the training rules, present a set of exercises and nutritional recommendations.

Conditions for successful weight gain

Exists 3 Key Factors , compliance with which predetermines a successful result in bodybuilding. To these "three pillars" include:

workout;
nutrition;
recovery.

The share of training in the final picture is not as significant as people who are far from bodybuilding might think. Even if you give 150% in exercises with iron, but do not provide yourself with sufficient caloric nutrition and normal rest, all the efforts made will simply go down the drain.

This is explained by the usual physiological rules, according to which the body can increase its weight only if it receives excess energy - when the amount of nutrients entering it is higher than the number of calories burned per day.

Training only gives an impetus to muscle growth- during weight training, you load the muscle fibers, as a result of which they receive many microtraumas. And since the human body is able to adapt to any living conditions, it heals damage and starts the process of increasing the volume and strength of muscle fibers, so that when exposed to similar loads in the future, the muscles can cope with them without micro-damage.

This leads to one of the the most important rules gaining weight - during exercise you must constantly lift training loads(increase the weight of the equipment, the number of repetitions or intensity), since the body adapts to the same load and no muscle growth occurs with its repetition.

What and how much to eat?

For successful muscle gain your daily caloric intake should be 500-700 kcal more than the number of calories the body burns per day. The body's energy consumption directly depends on the level of physical activity of a person, so there are no general recommendations here.

The specific number of calories can be found by multiplying your weight by 35 and multiplying the resulting number by 1.2 for moderate activity or 1.4 for severe activity. For example:

70*35 = 2450 kcal- daily energy consumption of the body of a man weighing 70 kg, exercising sedentary work;
2450*1.2 = 2940 kcal- daily caloric intake required for weight gain.

The nutritional value of any food consists of 3 components - proteins, fats and carbohydrates, the amount of which also needs to be dosed. When gaining weight, it is recommended to adhere to the following BJU:

squirrels - 35%,
fats - 25%,
carbohydrates - 40%.

The key micronutrient for muscle building is protein. , which can be called a building material for muscle fibers. Carbohydrates provide the body with energy; their absence affects increased fatigue and less performance during training. Fats are needed to ensure the correct functioning of biological processes and metabolism.

When gaining, you need to consume foods containing complex carbohydrates - porridge(buckwheat, rice, pearl barley), potatoes, black bread. If you overindulge in starchy and sweet foods (fast carbohydrates), you can only gain fat instead of muscle mass.
Main sources of protein must be meat, fish, eggs and cottage cheese . The best option is chicken breast, which contains a minimal amount of fat and is not expensive.
Basically you need to take vegetable fats - nuts, linseed oil , since they contain more nutrients and are better absorbed; among animal fats, only fish oil is beneficial.

Since the calorie content of your diet, and therefore the volume of food consumed, will increase, eating everything as before - in 3 meals a day - will become problematic. We recommend sticking to 4-5 meals a day, and be sure to eat a lot of carbohydrates within an hour and a half after training, and eat 200 grams of cottage cheese before going to bed.

How to train?

The question of the training program depends on the factor of whether you have the required equipment. If you want to get the most out of home training, you will need to make sure you have power rack and barbell with pancakes with a total weight of up to 150 kg. For the first year of classes, this number of pancakes will be more than enough.

The power frame can be bought in specialized stores; there is also the option to save a lot of money by ordering it from a familiar welder (there are many drawings of such structures on the Internet). Olympic bar you will need to buy it, you can get it for 3-4 thousand.

Regarding training. In the first half of the year, it makes sense to train according to the system "fulbadi", working all muscle groups in one workout. Here is an example of such a program:

Power rack squats: 4x8.
Bench press in a power rack: 4x8.
Pull-up on the horizontal bar: 5x6.
Barbell curl: 3x8
Standing barbell press: 3x8.
Pulling the barbell to the chin: 3x8.

Most heavy exercise- squats, bench presses and pull-ups are at the beginning, since they are best performed when not tired. At first, do not try to work with heavy weights - this is fraught with injuries; first you need to sharpen the technique of performing the exercises, and only then increase the weight on the bar.

But what if it is not possible to use a power frame and barbell in a house or apartment? In this case, you will at a minimum need a horizontal bar, parallel bars and a pair of stacked dumbbells weighing from 5 to 25 kg. The program is as follows:

Pull-up bar: 5x6.
Bent-over dumbbell row: 3x8.
Dumbbell biceps curl: 3x8.
Dips: 5x8.
Dumbbell press up: 3x8.
Standing dumbbell fly: 3x8.

Exercises on the horizontal bar and parallel bars , after they begin to be relatively easy for you, you need to perform them with additional weight, observing the principle of increasing loads. You can use a regular backpack, putting a bag of sand in it; if finances allow, buy a weightlifting belt and use a chain to hang a barbell or weight from it.

Is it necessary to use sports nutrition when exercising at home?

The answer to this question will be unequivocal - no, not necessarily. All novice athletes need to understand that sports nutrition (protein, gainers, etc.) is not a magic pill that can significantly accelerate the achievement of a goal, but only ordinary proteins and carbohydrates, chemically synthesized into powder form. Thus, you can consume everything that sports nutrition can give you by eating a regular portion. natural food.

“But professional bodybuilders use it!”- you say.

Indeed, protein and gainer are constant companions of experienced bodybuilders, but there is a rational explanation for this. People with a long history of exercise and weighing 100 kg or more, in order to maintain the existing weight and further progress, must consume a huge amount of calories, up to 4-5 thousand, obtaining which from natural food is an extremely tedious process.

Thus, jocks receive the standard 3 thousand kcal using the usual methods food, and the missing calories and microelements are supplemented with a gainer and protein shakes. As a result, taking sports nutrition is just a matter of convenience, and not a panacea.