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

Instruction

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

Every day you should get 10-15% more calories than you spend. Otherwise, the muscles simply have nowhere to come from. Such a calculation must be carried out very accurately. Calculate the number of calories consumed according to the Muffin-Jeor scheme. And accurately calculate how much and what you ate per day.

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

Exercise 3 times a week. Training should be intense, but not very long. Optimal time One lesson is an hour and a half. It should include 10-15 minutes of cardio training. Muscles should receive the maximum load, so be sure to use dumbbells and barbells. The more weight, the better. Do not do many approaches with a small weight. It is better to perform the exercise 6-8 times, but use the maximum weights that you can lift for classes.

Refuse to exercise on simulators, they just polish the body, not helping to increase muscle mass. Do exercises with weights in which there are no restrictions on movement. Be sure to do basic exercises that will give a load on several muscle groups at once. Classes should include squats, bench press, deadlift.

Between workouts, you should rest. And this means, almost completely abandon any physical activity. You need to get at least 8 hours of sleep every day so that your body can gain muscle mass faster.

Take 3 liters of milk, add 2 cups of powdered milk and 40 grams of protein. For taste, you can add cocoa or ice cream. All ingredients must be mixed in. Drink the resulting cocktail between meals. Be sure to drink a glass before training and after training. Keep the mixture in the refrigerator.

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 a particular exercise a month or even a year ago: the diary records all the data.

The 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, in the absence of 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 drive themselves into a tight time frame, and when it turns out that the progress from a sedentary “dumpling” to a fitness model does not take at all a month, they quit what they started halfway and return to their usual way of life.

If everyone who wanted to pump up and get the figure of their dreams could achieve this so simply, we would be surrounded by absolutely ideal people. There are no magic programs, miracle exercises and special pills for gaining mass ( 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 getting what you want appearance And physical condition– act as a person who has all this would act. Contrary to the stereotypes imposed, television idols with press cubes and deltas drawn in three beams, just like “mere mortals”, earn their muscles in training, and not with the help of a magic pill.

Nutrition

Proteins - essential element nutrition: they are necessary both for gaining muscle mass and for burning excess fat. Amino acids - constituent elements protein, are building material for new muscle fibers».

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

Carbohydrates are no less important for an athlete: when consuming a sufficient amount of carbohydrates (cereals, vegetables, fruits), the muscles become more resilient, capable of large 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 efficient. It makes no sense to use proteins right before the load: they will not have time to break down so quickly and be used as a building material.

To a large number of protein in the diet did not cause problems with digestion, it is important to consume a sufficient amount of vegetable 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 at all, they are already found in excess in meat, industrial semi-finished products (their amount in the diet should be minimized). It is also helpful to add red fish, rich in omega-3 fats, to your diet.

Water balance

While exercising, it is important to consume enough water. Even slight dehydration significantly impairs a person's performance and negatively affects his well-being. The more active the lifestyle, the more water the body needs: you need to drink constantly with short breaks. We begin to feel thirst with a delay: when the body is already dehydrated.

Before, during, and after training, you need to replenish moisture. 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).

Mass Gain Workouts

The first step is to choose a training time that fits perfectly into the rhythm of life and work schedule. For weight gain, it does not 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 the training time should be devoted to basic multi-joint exercises that work out large muscle groups: back, chest and legs.

Choose a weight that you can do 6 to 8 reps with. Multi-rep workouts with light dumbbells are 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 prepare physically for large weights: only after having thoroughly mastered the technique of performing exercises, you can proceed to large weights.

Before each workout, you need to do a warm-up: a thorough warm-up and stretching of all muscle groups provide efficient execution exercise and prevent injury.

Exercises

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

It also promotes the involvement and growth of muscle fibers in exercises with the weight of your own body: pull-ups on the horizontal bar, push-ups on the uneven bars. If you can comfortably do 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 from the floor with a narrow, regular and wide staging hands;
Push-ups with legs on a hill;
Push-ups with cotton, push-ups on one arm;
Push-ups on dumbbells or special racks.

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

Squats: legs, buttocks;
Rises on socks with a barbell on the shoulders (or sitting, with a barbell on the knees): shins;
Deadlift: lower back, legs;
Bent over row for working out latissimus dorsi back;
"Shrugs": trapezius muscles of the back;
Bench press: chest, arms;
Bench press narrow grip: triceps;
Army press: triceps;
Bench press standing: shoulders, arms;
Lifting the bar for biceps.

The same exercises can be performed with dumbbells (it is advisable to take typesetting, as heavy as possible).

Good 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 speed and strength indicators of muscles, are developed during rest.

Full time recovery of a muscle group takes about 48 hours, which is why you should not give 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 carbohydrate-protein loading, insulin will be released, which, in turn, will accelerate protein synthesis and intensify the absorption of amino acids by muscle fibers.

Athletes need proper sleep. Its duration has an individual character: someone needs 6 hours, and someone will need at least 9 hours for a complete rash. On average, you need to focus on 7-8 hours of sleep and a small daily siesta (30-60 minutes).

To gain muscle mass, you need to eat in small portions every 2.5-3 hours: with 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 nourishment at the time of sleep , experienced athletes Before going to 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 often become more powerful, while those that do little work weaken 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 on the issues of supplements for muscle growth a little.

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

And, nevertheless, the question remains unanswered: “How to quickly build muscle, looking at which others will endlessly admire?” Here are the most effective tips that will quickly help your muscles become strong and stay in great shape.

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

1. Find out how many calories you need

The calorie requirement depends on your age, sex, weight and active lifestyle. For simplicity: multiply your current weight in kilograms by 40. If you weigh 70 kg, that's 70 x 40 = 2800 calories per day. What, not used to eating so much?

Workouts for fast muscle growth

2. Train large muscle groups to jump-start your muscle-building process

Studies show 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 with which you work. If you bench press 50kg in the first week of training, try adding 5kg in the second week. Add another 5 kg next week, and so on. The same for other parts of the body.

Gradual weight gain ensures 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 your workouts

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

5. Take 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 number on the third. This reverse load will allow you to lift more weight on the first set and less weight on the second and third.

Sports nutrition for fast muscle gain

6. Use nutritional supplements

Supplements, of course, should not be your only source of nutrition. They play a supporting role because they fill gaps in your diet that occur when you don't get enough nutrients to boost synthesis. muscle tissue. Here are some well-known supplements widely on the market:

Whey Protein

This supplement should almost always be used when looking to build bulky muscle, increase performance, and lose fat. Whey Protein- it 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 body digests casein more slowly. By consuming casein before bed, you can prevent the development of catabolism, protecting hard-earned muscles from being converted into fuel for internal use.

Creatine

The advent of creatine was one of the most important discoveries in the field sports supplements in recent years. It increases the amount of energy flowing into the muscle cells, so it becomes possible to do more reps 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 intensity of muscle breakdown. It has also been shown to stimulate the immune system.

One bonus tip:

How to lose weight

It may seem to you that this is contrary to your goal of gaining pounds through muscle tissue, but without this stage, you will never get the body of your dreams. You ate a lot and lifted weights during the first two months of your program, the next mandatory stage of preparation is weight loss. Along with powerful muscles, most likely, deposits of fat can be noticed on your torso, arms and legs. These "reserves" appeared during a massive weight gain, when you needed to eat a lot. You will have to cut back on food so that others can see your big, ripped muscles that you work so hard on.

While resting, do aerobic exercise such as jogging or walking. Aerobic exercise- This The 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 gain only 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.

According to materials:

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

pump up perfect body at home and increase muscle even an ectomorph, that is, every skinny guy will be able to pump up at home if he follows the regimen. Yes, it is more convenient to swing in the gym, but you can gain muscular home, although you have to try and do everything right, make a schedule for nutrition and training. Be sure to buy a scale to track your results every week, how weight will be gained and muscles will grow.

Do you want to transform the 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 for this. On the program for home workouts for weight will help you achieve the cherished results as quickly as possible!

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

Whatever the reason, you can improve your physique at home using certain optional equipment. With a bench, barbell, dumbbell set, you can build muscle at home, burn fat and build the body you've always dreamed of. Each home weight training program is designed to different level preparation.

Training programs for gaining muscle mass at home

Split full body workout for beginners

Basic exercises for gaining muscle mass involve a large number of muscle groups in the work, as well as muscle growth. In all exercises, follow the technique. If you are not sure about the correct execution, watch the video tutorials.

Full body workout for beginners

1. Barbell Squats
2. Lunges with dumbbells
3. Rises on socks while sitting with a barbell
4. Bent-over dumbbell row with bench support
5. Push-ups 3 sets (to muscle failure)
6. Arnold press with dumbbells
7. Mahi dumbbells to the side
8. French Press

Intermediate level program

Upper and lower body split for intermediate fitness levels

The split for the top and bottom is usually next step after split for all parts of the body. It involves a greater variety of exercises, since you will work with different parts of the body in each of the 2 workouts. Train the upper body on Mondays and Thursdays, and the lower body on Tuesdays and Saturdays.

upper body

1. Bench press with medium grip

2 x to failure
4. Military bench press
5. Mahi dumbbells with one hand while standing
6. Close Grip Bench Press
7. Lifting dumbbells for biceps while standing

lower body

Barbell Deadlift - 4 x 6-8
Front Squats - 4 x 6-8
Dumbbell bench presses - 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 an advanced level of training

Monday: hands

Lifting the bar for biceps - 3 x 8
Close Grip Bench Press - 3 x 8
Alternate lifting of dumbbells for biceps - 2 x 10
Extension of the arms from behind the head with a dumbbell - 2 x 10
Sitting Dumbbell Curl - 2 x 15
Extension of the arm lying with a grip from above - 2 x 15

Tuesday: chest

Bench Press incline bench medium grip - 3 x 15
Dumbbell Bench Press - 3 x 8-12
Breeding arms to the sides with dumbbells lying down - 3 x 12
Push-ups - 2 sets (to muscle failure)

Wednesday: rest

Thursday: back

Overhead Bent Over Row - 2 x 8
Bent-over row with underhand grip - 2 x 8
Bent Over T Bar Row - 3 x 12
Incline Dumbbell Row - 3 x 12
Back extension with a barbell on the shoulders - 3 x 10

Friday: shoulders

Seated Dumbbell Press - 3 x 8-12
Mahi dumbbells to the sides while standing - 3 x 12
Breeding dumbbells to the sides while sitting in an incline - 3 x 12
Bench press sitting from 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
Lunges with dumbbells - 3 x 12
Barbell Lunges - 2 x 12
Bench raises with dumbbells - 3 x 15
Dumbbell Calf Raises - 4 x 15

Sunday: rest

Nutrition 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 mass, you can eat everything and a lot. Most are used to believing that you need to gain as much weight as possible, then all this will turn into fat. This is a terrible delusion. Of course, as we grow, we need to have more calories in than we expend. And the percentage of fat will also increase. But, the calories don't have to be of poor quality and come in randomly. And the percentage of fat should not be prohibitively high.

No need to overeat

A big mistake is to eat as much as you see food 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 it worse. It is better to calculate the required number of calories and consume exactly that many. To do this, you need to calculate the number of calories that you need to maintain weight (for example, using a calculator) and add another 300-500 kcal to this figure.

But not everything is so simple. After a week of such nutrition, you need to check the correctness of the calculation. If, when you look in the mirror, you have increased body fat Then you need to reduce the number of calories. If the weight stands still, then their number should be increased.

Don't chase more protein

Remember that when training for muscle growth, carbohydrates are much more important to you. You don't need much protein. On average, it can be consumed somewhere around 1-2 grams per kilogram of your body weight. In this case, the last digit 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 meals.

Eat Fat

When gaining mass, many low-fat foods can be helpful. Such as not very fatty 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 perfectly acceptable.

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

Follow 4-5 meals a day

One of the fairly common mistakes is a large amount of food at one time. It is better to make 4-5 meals during the day or even more. At the same time, the largest servings should be breakfast and a meal after a workout. After the load, you can safely consume fast carbohydrates, as well as some fat. In this situation, it will not bring harm and will even be useful to some extent.

Don't eat at night

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

Although many 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 at night or a protein shake. And then sleep peacefully.

Weight gain diet example

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. It can be sorrel, spinach, cabbage, various salads and more. They contribute to the normalization of metabolism and more active digestion. They will also become an obstacle in the way of diabetes.

I have developed a diet for a 80kg man that involves a slight calorie deficit. She will help anyone who has overweight, burn fat and maintain muscle mass. If you're underweight, then increase portions to ensure you're taking in enough calories to build muscle. The diet is high in protein and relatively low in carbs, but should be consumed before and after workouts and at breakfast. In addition, I have included healthy fats to help you feel full.

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 cocktails, so you will constantly consume calories throughout the day. Thanks to this approach, diets are very easy to follow, and cocktails are generally famous for their convenience in use. If you have any questions regarding supplements, please email me.

Results for weight gain at home

Of course, training at home has certain limitations, but this does not mean that they cannot be carried out to gain muscle mass at home. It is enough to purchase the necessary equipment. As you can see, there are many muscle-building exercises that require only a barbell, a bench, and a set of dumbbells. So stop making excuses that you can't build a great body because you can't go to the gym. Follow these programs and achieve the desired results!

The statement that a man should be big and strong should not cause any doubts, since it has been tested by nature itself. However, now there are many who want to make money by speculating on this topic, which are offered to athletes sports nutrition under the guise of a miracle pill or 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 devastating the family budget. The rules of training are considered, we will present a set of exercises and recommendations on nutrition.

Conditions for successful weight gain

Exists 3 key factors , observance of which predetermines a successful result in bodybuilding. To these "three whales" relate:

workout;
nutrition;
recovery.

The share of training in the final picture is not as significant as people far from bodybuilding might think. Even if in exercises with iron you give all your best at 150%, but at the same time you do not provide yourself with sufficient nutrition in terms of calories 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 only increase its weight if it receives excess energy - when the amount of nutrients getting into it is higher than the number of calories burned per day.

Training only stimulates muscle growth- during weight training, you load muscle fibers, as a result of which they receive many microtraumas. And since the human body is able to adapt to any conditions of life, 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-damages.

From this follows one of essential rules mass gain - in the process of exercising, you must constantly raise training loads(increase the weight of shells, the number of repetitions or intensity), since the body adapts to the same load and no muscle growth occurs when it is repeated.

What and how much to eat?

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

A 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 serious activity. Eg:

70*35 = 2450 kcal- daily energy consumption of the body of a man weighing 70 kg, engaged in sedentary work;
2450*1.2 = 2940 kcal- the daily calorie intake necessary 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 mass, it is recommended to adhere to the following BJU:

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

Protein is a key micronutrient for building muscle. , which can be called a building material for muscle fibers. Carbohydrates also provide the body with energy, their absence affects the increase in fatigue and less performance in training. Fats are needed to ensure the correct flow of biological processes and metabolism.

When recruiting, you must use products containing complex carbohydrates - porridge(buckwheat, rice, pearl barley), potatoes, black bread. If you get too carried away with starchy and sweet (fast carbohydrates), instead of muscle mass, you can only gain fat.
Main sources of protein must be meat, fish, eggs and cottage cheese . The best option is chicken breast, which contains a minimum amount of fat and is not expensive.
Basically you need to take vegetable fats - nuts, linseed oil because they contain large quantity nutrients and are better absorbed, among animal fats, only fish oil is useful.

Since the calorie content of your diet, and hence the volume of food consumed, will increase, eating everything as before - for 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 rests on the factor that you have the required equipment. If you want to get the most out of home training, then you will need to take care of the availability power frame and bars 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 a good option to save money by ordering it from a familiar welder (there are many drawings of such structures on the Internet). Olympic vulture you need to buy, you can take it for 3-4 thousand.

Regarding training. In the first half of the year, it makes sense to train according to the system "fullbody", working through 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-ups on the horizontal bar: 5x6.
Lifting the bar for biceps: 3x8
Bench press standing: 3x8.
Pulling the bar to the chin: 3x8.

The most difficult exercises - squat, bench press and pull-ups are at the beginning, since they are best performed when not tired. At first, do not try to work with big weights- this is fraught with injuries, first you need to sharpen the technique of performing exercises, and only then increase the weight on the bar.

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

Pull-ups on the horizontal bar: 5x6.
Incline dumbbell row: 3x8.
Lifting dumbbells for biceps: 3x8.
Push-ups on the uneven bars: 5x8.
Dumbbell press up: 3x8.
Dumbbell layout standing: 3x8.

Exercises on the horizontal bar and parallel bars , after they begin to be given to you relatively easily, you must perform with additional weight, observing the principle of increasing loads. You can use an ordinary backpack by putting a bag of sand in it, if finances allow - buy a weightlifting belt and hang a pancake from a barbell or a weight with a chain.

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 speed up the achievement of the goal, but only ordinary proteins and carbohydrates chemically synthesized into powder form. Thus, everything that a sports nutrition can give you, you can use 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 experience of training and weighing 100 kg or more, in order to maintain the existing mass and further progression, must consume a huge amount of calories, up to 4-5 thousand, which is an extremely tedious process to obtain from natural food.

Thus, the pitching gets the standard 3 thousand kcal with regular meals, and the missing calories and trace elements are finished off with a gainer and protein shakes. As a result, taking sports nutrition is only a matter of convenience, and not a panacea.