Such a decision will not bring the proper result, since you can pump up at home from scratch and quickly only by working in all directions.
Making the right steps
Many beginners, in an attempt to quickly pump up, try to independently select supplements, training programs, special diets that would allow them to achieve the desired muscle relief. You should not reinvent the wheel, as professional bodybuilders have long developed recommendations, telling and showing how to pump up at home in a month.
Instructors tell beginners to follow three simple steps to go through. Such actions are recommended not only for adult men, but also for girls and teenagers. The use of iron and special simulators are not the main conditions. In order to quickly gain muscle mass, you must:
- performing intensive exercises with your own weight - push-ups, pull-ups, squats, tilts, lifts and lunges of the torso;
- using the possibilities of anaerobic exercises to get rid of the fat layer;
- Healthy food.
Compliance with all the rules will allow you to quickly pump up and give relief to the muscles even when training at home from scratch. When performing anaerobic exercise, much depends on the goal. If you want to lose body fat, low-intensity exercise is recommended, and fast running in the form of a sprint or acceleration technique can achieve more efficient calorie burning.
Proper nutrition is of great importance if you want to quickly pump up on your own at home. Instructors say that this factor provides 85% of success.
It is recommended to eat 5-6 times a day in small portions, which will reduce the feeling of hunger and significantly speed up metabolic processes. The quality of the food and its content is important.
Before each workout and after it, it is necessary to include foods with a large amount of proteins and carbohydrates in the diet, to exclude salty, sweet and starchy foods. High protein content is found in meat, eggs, dairy products and fish. For an ordinary person, the amount of protein should be 0.5 grams per 1 kg of weight, and for those who want to pump up at home, literally in a month, you need to consume 1.5 protein per kilogram of weight.
Training program for men
Professional answering the question of how to quickly pump up at home talk about the effectiveness of circuit training on simulators. Such a program consists of only 7 exercises and allows you to quickly pump all the muscles of the body. Classes under this program involve the implementation of the complex 4 times a week. Recommended days for classes are Monday, Wednesday, Thursday, Saturday.
How to pump up at home - consider the training program:
- traditional pull-ups - 10 repetitions;
- explosive push-ups, in which classic push-ups from the floor are performed, but when the bottom point is reached, it is necessary to push up sharply with force so that the palms come off the floor surface and touch each other in cotton - 8 repetitions;
- performing squats on one leg and throwing the second on a bench or chair - repetitions for each leg;
- pull-ups using the reverse grip technique - 12 repetitions;
- push-ups upside down on the hands, with the support of the body on the surface of the wall - 5 repetitions;
- push-ups on two spaced chairs - 12 repetitions;
- hanging lower body raises - 12 reps.
Each exercise is performed at a fast pace and rhythm. When performing a circular approach, there is no time to rest between each exercise. After completing the first round, a break is made for a few minutes. It is recommended to do 4 circular approaches as a minimum.
With each week, the complexity and load of the exercises performed should increase, which can be achieved by increasing the number of circles or the number of repeated exercises.
Features of ectomorph training
All existing human physiques can be conditionally divided into only three types, depending on the affiliation to which a training and nutrition program should be selected. The most difficult to gain mass is the type of ectomorph. This type of physique resembles the figure of a teenager, as it is characterized by the underdevelopment of muscles and the almost complete absence of body fat.
The most difficult thing for an ectomorph to gain mass is the very beginning of training. In order to achieve the desired result and pump up at home, they have to strictly adhere to a detailed training program and completely revise their diet.
The peculiarity of the ectomorph is that classes should be regular and not allow significant breaks. As soon as it ceases to be engaged, all the achieved result of training is reduced to nothing.
Rules for an ectomorph:
- eating every few hours;
- calorie content of food is not less than 2,500 kcal;
- the inclusion in the diet of not only proteins, but a large amount of carbohydrates;
- drawing up a program with the presence of rare, but strength training with raising iron.
Basic training program
For a set of muscle etomorphs, basic programs are recommended. As a result of such training during the first month, it will turn out to gain only a few kilograms in the range from 5 to 7 kg or less. Despite the insignificant figure for an ectomorph, this value will be a serious achievement, it will strengthen and build muscle mass, providing a basis for the possibility of further development.
The training program consists of a set of 7 basic exercises performed with a small number of repetitions and a lot of weight. Such training promotes the growth of muscle fibers, making them more elastic and dense, due to which muscle mass is gained. In total, there are two types of complex.
The scheme of the lesson provides for 3 workouts per week, with an alternate change in the set of exercises. Before starting the exercise, it is necessary to warm up the muscles well with the help of warm-up exercises. How to pump up an ectomorph at home:
- to warm up all muscles - cardio for 5 minutes;
- performing in a circular mode all 3 exercises of the current set of exercises with an average working weight of 10 repetitions.
Complex one:
- bench press in the prone position - 3 × 4;
- performing deadlifts - 1 × 4.
Complex two:
- squats using a barbell - 3 × 4;
- bench press in a standing position - 3 × 4;
- pull rod to the belt - 3x
Rest between each set should not exceed 90 seconds. A sufficient break between exercises is from 2 to 3 minutes. As you train, the number of repetitions can be increased to 6, and the number of approaches from 3 to 6. At least 48 hours must pass between each workout, otherwise the muscles will not have time to rest and recover.
Features of training for girls
Due to anatomical features, it is much more difficult for girls to pump up muscles than for men. Girls usually do not like to understand iron, so such exercises are not often included in the training program. The training program should take into account the following features:
- in the second half of the menstrual cycle, training is less effective, you can not do it 2 days before, during the cycle and 2 days after it starts;
- the number of muscle fibers in girls is less, so their training program should consist of many sets and repetitions;
- heart rate during cardio training should not exceed 120 beats per minute;
- the load and complexity of the exercises should be selected taking into account physical capabilities.
For classes, it is not necessary to have a special simulator, ordinary dumbbells are enough. When exercising at home, a girl can use dumbbells weighing from 3 to 7 kg, as well as any available items - a chair, bed, sofa.
The training program is designed to perform a set of exercises 3 times a week. Each of the exercises is performed 10-15 times, the total number of approaches is from 3 to 4.
The first complex for girls:
- semi twisting;
- squats using dumbbells;
- lunges in different directions, in which the arm from the dumbbell is bent at the elbow, and unbends upon return;
- lunges with dumbbells forward with alternate flexion and extension of the arms;
- push-ups from the bench;
- dumbbell press up;
- single dumbbell row with side bend
- forward tilt dumbbell row.
Classes according to such a program 3 times a week will allow the girl to significantly increase muscle tone, strengthen them and improve physical endurance.
You can quickly pump up at home, using the right set of exercises for this and not forgetting the importance of nutrition. It is not necessary to lift iron with a lot of weight, it is enough to follow the requirements of the training program for muscle growth, not forgetting about the rules of nutrition and lifestyle.
