How to build muscle at home - this question is of interest to both men and women who decide to achieve their goal. A beautiful, embossed and pumped up body is the result of hard work, systematic training, purposeful struggle and compliance with certain rules. We will cover these issues in detail in our article.
What happens to muscles during exercise
Muscles undergo significant changes from the moment you start exercising until you receive visible result. The average time taken to achieve progress depends on the individual characteristics of the organism and on the duration of each phase in which the muscles are located. Naturally, every athlete wants to pump up quickly and correctly at home in a week, but full development takes years.
Preparatory phase
Lasts approximately two to four months. At this time, the body is being rebuilt, as it is experiencing serious stress. The energy supply system of the muscles is changing, now they consume more energy, because of this they accumulate a significant amount of ATP and glycogen. Nervous system provides a more streamlined and coordinated work of the muscles, the bone-ligamentous apparatus adapts to new conditions, the metabolism is carried out in a new way, the volume of blood vessels increases significantly.
During this period, it is very important for an athlete not to strive to build muscle as quickly as possible at home without exercise equipment or with their use, but to monitor correct technique, use light weights for as long as possible. Muscle growth will be noticeable only at the second stage, the first is necessary for "laying the foundation" for further successful development.
Hypertrophy
This phase lasts for more than two years, at this stage the muscle fibers begin to increase, and in a couple of years a person realizes his own potential, that is, the muscles reach their maximum size. With proper loads, the body weight of an average man during this time increases by 20 kg.
Hyperplasia
Further development of muscles over 1-2 years occurs due to the division of fibers, this is achieved by working with lightweight weight during high-volume training. During this period, it is possible to increase muscle mass another 10 kg. Then comes the final stage.
System adaptation
The work of a bodybuilder is aimed at improving the efficiency of those body systems that hinder muscle growth, expanding their own capabilities.
Is it possible to pump up at home without exercise equipment
How to swing at home from scratch, and is it possible - this question is of interest to many. The answer cannot be unequivocal, it all depends on the desire and motivation of the athlete. Yes, of course, it is quite possible to train at home and build muscle without exercise equipment, but it is much more difficult and inconvenient than in the gym.
Beginner mistakes
For beginners who want to quickly and correctly pump up their arm muscles at home, it is better to familiarize yourself with the main mistakes that novice athletes make in pursuit of success. This will save them many disappointments.
High expectations
Unfortunately, our ideas about perfect figure arise, looking at the pumped-up uncles from glossy magazines who call to become the same. A muscular body requires at least five years of fruitful work, and not several months of lazy "communication" with the barbell.
I want to have big muscles!
To properly train and build muscle at home, you need to understand that the main goal is not muscles and bodies, but getting pleasure from the process itself, the ability to feel the muscles and their work. Well, success in this case will not keep you waiting!
Laziness
You can cancel a lesson for any reason: it’s raining outside, friends are calling for beer, a bad mood, but you can pump and build muscle mass at home only if you follow the routine and schedule of classes.
Basic Requirements for Muscle Growth
The first step from which they begin to swing is a home workout program for men or women. Training should be progressive, that is, stimulating growth.
The second factor influencing a positive result is good nutrition, that is, sports diet guaranteeing growth. Compliance with these requirements is the key to success.
Exercises without simulators for beginners
Consider where and how to start training at home from scratch. For this, there is no need to spend money on the purchase additional funds, because we always have our own “inventory” at hand - body weight.
At first, we perform the following exercises:
- push ups, reverse push-ups, headstand push-ups and other variations of this exercise;
- pull-ups and other variations;
- bicep curls;
- triceps exercises with your own weight;
- lunges;
- squats, Bulgarian squats, pistol;
- Romanian deadlift on the leg;
- bending the legs from a prone position.
The best exercises without iron
Every novice athlete who wants to start rocking from scratch at home and become a jock must master 10 basic exercises that can be performed in a hotel, at home, in nature or in another convenient place.
Squats
Train 85% of the muscles in the body. Initial position- feet shoulder-width apart with slightly turned toes. When the back remains straight, and the buttocks are laid back. The heels are pressed into the ground, and the knees are brought forward and out. For additional balance, you can bring your hands forward.
Other variations are sumo squats with wide legs and single leg squats.
Push ups
Triceps, chest, back and shoulders are being worked out.
Other types of exercise: with a wide or narrow setting hands, with legs resting on a chair or wall.
As a support, we use a chair, bed or coffee table. Do not forget to keep your head straight, the spine should be in correct position. Works triceps and chest muscles.
Wall squats
Develops endurance, works out quadriceps. The back is close to the wall, we sit on a "virtual" chair so that the angle between the hips and the wall is 90 degrees. We maintain this position for at least 60 seconds.
burpee
An exercise that combines a jump and a push-up. From a standing position, we squat down, do a rebound with our feet, as in push-ups, perform the reverse sequence of actions.
plank
This is a very effective exercise that will help you build a beautiful sculpted body at home. Lying down, hold the weight on the forearms and socks, draw in the stomach and remain in this position for at least 90 seconds.
It is performed like the previous one, but the body rests on one hand.
Superman
Lying on your stomach, stretch your arms forward, raise them, as well as your head and legs, hold for some time in this position.
Twisting
Lie on your back, hands behind your head, legs bent at the knees. Raise the knee and at the same time strain, try to touch the right elbow to the left knee, then vice versa.
We follow a straight back and straightened shoulders, try not to sway when transferring body weight from one leg to another.
Load increase
The program of gaining muscle mass at home must necessarily provide for the progression of loads. It is needed to stimulate muscle growth and is performed not only at home, but also in the gym. For this purpose, dumbbells with a step of 2 kg, barbells and pancakes with the same step, racks, complex, block simulators and benches are used, which adjust to the required angle of inclination.
Let's take a closer look at how to pump up at home, and where to start training? This requires a small amount of time and knowledge of the exercises.
The purchased equipment will help to make pumping the body in a rocking chair at home more effective:
- Dumbbells with the ability to change the weight. The heaviest must weigh at least 32 kg.
- Karimat is a fitness mat. Needed to perform abdominal exercises.
- Horizontal bar. Now you can purchase a removable one or equip a stationary one in the doorway.
- Bars. Attached to the wall at home.
- Elastic bands with varying degrees of elasticity.
What to replace?
What to do to properly pump the muscles of the body at home, if not all necessary tools?
Undoubtedly, in every apartment or house there are chairs with high backs- having strengthened them, you can use them as bars. Exercises on calf muscles can be performed using stair steps or a high threshold. Having put our legs under the bed, we do press-ups, twisting, exercises for the back muscles. As free weights, you can use any convenient items: plastic bottles filled with water or sand, trim pipe. For weighted squats, use a heavy backpack.
It is strictly not recommended to use electronics or pets as cargo. Well, in order to effectively pump up muscles at home, do not forget to draw up a program or use the developed set of exercises.
A set of exercises for all muscle groups with equipment
The schedule for sports and pumping muscles at home for men or women can be discussed with the trainer. The following is a program that runs three days a week.
Monday
| Exercise | Number of repetitions, execution conditions |
| Warm up | |
| Twisting from a prone position | 4 sets of 15 reps, increasing reps over time |
| Hyperextension on the bench | 4 sets of 15 reps |
| Pull-ups wide grip to the chest | |
| Incline Dumbbell Row | |
| Reverse middle grip pull-ups | |
| Lifting dumbbells for biceps in a standing position | |
Wednesday
Friday
Pumping leg muscles at home for men is carried out in the following way:
- Squats with a load. We take an object weighing at least 30 kg in our hands, perform squats until worn out. We rest for one minute.
- Rope jumping. We jump at an average pace for 3 minutes. We rest for one minute.
- Jogging. We organize a run with a length of at least 3 kilometers. We rest for a few minutes.
- Squats on one leg. We perform at the end of each workout.
Gradually increase the load every 3-4 workouts.
Basic hand exercises
To properly house a man, you need to use effective exercises aimed at training certain muscles. The next training develops the biceps of the shoulder, triceps, deltoid and trapezius muscles.
Standing dumbbell raise
We straighten up, the legs are shoulder-width apart, we slightly bend them at the knees, we take dumbbells and press our elbows to the body, we point our palms inward. The front of the projectile disk touches the thigh line, then we lift the load to the shoulders as we exhale and slowly turn our palms, directing their back to the face. Hold the dumbbells at shoulder level for a few seconds and return to the starting position.
Professionals will tell you how to start swinging to the mass at home with dumbbells, so if you have any doubts about the correctness of the exercise, you can contact them.
Sitting dumbbell raise
This is another way to make a pumped up relief body in a home rocking chair. The exercise is performed similarly to the previous one, however, in this case, the sitting position is occupied. To do this, you can use a comfortable chair, stool or bench.
Hammer
Starting position - standing, legs slightly wider than shoulders, knee joints slightly bent. The arms are bent at the elbows, palms with dumbbells are pressed to the body. The elbows do not move, we smoothly lower the dumbbells without changing the position of the palms, and immediately return them along the same trajectory.
It is very easy to make a beautiful figure and pumped up muscles at home if you use the most famous exercise with dumbbells. Standing right hand rises with the projectile up, the left one falls or is located at the waist. On exhalation, the arm with the load is bent, and the head is smoothly lowered, all other zones are motionless. In the same way, a bench press is performed with two hands, using one projectile.
We learned how to quickly pump up a guy at home, well, what should girls do? Let's look at this issue in more detail.
Workout for girls
How to pump up the muscles of a girl's body at home is also an urgent question that the fair sex asks themselves. In addition, most of them have problems with fat deposits on the abdomen and sides.
To achieve a positive result, it is important to follow the following recommendations:
- Set aside at least an hour every day sports activities, while using a variety of equipment: dumbbells, jump rope, elastic band, hula hoop, expander, weights.
- Pay attention to pumping all parts of the body, gradually increasing the load.
- Use a variety of exercises, constantly change them so that the body does not have time to get used to.
Well, of course, how to do sports at home correctly depends on your personal mood, so during training it is better to turn on energetic music that will set the right pace and improve your mood.
Nutrition rules
Getting pumped with full body exercises at home is not only possible with progressive training. Proper nutrition is of great importance in this struggle, and success is 70% dependent on it.
- you need to eat 5-8 times a day, breakfast is a must;
- drink 1.5-3 liters of water daily;
- for one kilogram of body weight, the body needs: 2 g of protein, 0.5 g of fat and 4 g of carbohydrates;
- give up mayonnaise, ketchup, sugar and other useless products.
Best Products
It is preferable to eat the following foods:
- fish;
- meat;
- seafood;
- eggs;
- dairy products;
- legumes;
- cereals;
- durum pasta;
- nuts, seeds;
- vegetables;
- fruits;
- wholemeal bread.
Important conditions
There are many ways to pump up at home, but the monthly training program, according to the recommendations of experts, should be designed accordingly and include the following areas:
- Strength training is for muscle growth.
- Cardio is for burning fat.
Well, quality nutrition is necessary to achieve relief beautiful figure.
And, of course, the main rule that all those who are interested in how to quickly build body muscles at home should be guided by is to eliminate all distractions during training. Neither phones nor what is happening around should distract you from the goal. For a successful result, you need to concentrate and perform the exercises with full dedication!
Video
In this form - a set of exercises for home workouts for beginners.
Question: I can't go to the gym anymore and I don't have the space or the money to do it at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in the span?
Answer: Whenever someone asks me about how to work out at home, without a gym (special equipment or even a minimum of free weights), my first reaction is my question... For what?
I mean, it doesn't take a genius to figure out that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.
Can't you find a way to get to the gym? Could you maybe cut back on app purchases on your phone and spend that money on a gym membership instead? Could you throw away some of the junk in your basement or garage, and thereby get some free space for a full-fledged strength training at home?
In very rare cases, people use the right way to pump up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often, the answer to all of the above is misunderstanding, rejection, and searching for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.
And that brings us back to the original question...
The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without special simulators that are available in gyms. Lack of free weights doesn't help, of course, but even under these conditions... you can achieve certain results.
But the bad news is that it will be much more uncomfortable, much harder in terms of athletics and just a lot harder in general. That's why...
How to build muscle: basic requirements
Building muscle requires at least 2 fundamental principles.
- Progressive workouts that can stimulate growth. (A well-thought-out training plan = success.)
- A diet that can support muscle growth. (Above all, consume enough calories and protein).
As long as both principles work correctly, regularly and long enough, then the muscles will grow.
What should be done and used in order for the muscles to grow?
As you may have noticed, among the main principles muscle growth no gym membership, training with free weights such as barbells and dumbbells, exercise machines or additional equipment.
And this is because they do not play a decisive role in increasing muscle size and mass growth. These are simply useful additions that can help speed up the result and improve the quality.
And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads, which is so necessary to stimulate muscle growth and progress in training both at home and in the gym.
That's why all the gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle of inclination; racks on which you can perform many exercises; complex, block and various simulators for each muscle group.
So I'm not going to lie to you here. If you want to build and pump beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.
But, as I said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without greens, and even the most controversial of them can work effectively when used correctly.
Exercises for training at home without simulators
For the first time, you have a wonderful inventory: whether you knew about it or not ... It's your own weight body. With it (+ a little ingenuity) you can do all sorts of exercises. Even the very first thing that comes to mind:
- Push-ups (and all kinds of variations);
- Pull-ups (and all sorts of variations);
- Horizontal pull-ups;
- Reverse push-ups;
- Headstand push-ups;
- Curl for biceps;
- Triceps exercise own weight;
- Lunges (and all sorts of variations);
- Squats;
- Bulgarian squats;
- Pistol squats;
- Lying leg curl;
- Romanian deadlift on one leg;
- etc.
This is by no means full list exercises. You will find many more.
But this is enough to make one of your workouts. There are enough exercises on this list to make a workout at home really effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.
Add more, for example, rubber band, and now you can do dozens of other exercises (pull narrow grip, band press, swing arms forward and to the side, exercises for biceps and triceps, etc.) ...
So what than more exercise, all the better. This is good news. Now for the less good news...
Progress will be difficult, but possible
Progress on these exercises (where goal #1 is muscle gain) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you're exercising for progression, which is supposed to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.
Luckily, this won't be a problem early on, as there are 2 great ways to increase load.
First step: transition from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Great. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.
But at some point, the exercise variations will run out and you won't be able to add more repetitions, as there is a high risk of starting to train for endurance, and not for muscle growth.
So what do you do then? Well, you either keep doing what you're doing and never get stronger, don't build muscle, or figure out a way to increase the load. For example…
- Sports vests with weights;
- Belts with weights;
- Tougher rubber bands;
- There are rings, TRX loops and others;
- Backpack stuffed with books;
- Affordable and easily adjustable dumbbell sets designed to save space.
Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight, or just make the exercises harder so that the load progresses and the muscles continue to grow.
You just need to think a little to understand the approach to each exercise you do. This is the key to effective training.
If you don't, you will end up like most people who work out at home without much thought about weights or special equipment... forever stuck in the same weight and muscle volume, doing the same thing without changing anything in your training program.
Not at all fun!
For everyone who works out at home different conditions and training equipment, and they all ask the same question... can my workouts be effective for muscle growth?
The answer, obviously, depends on what exactly (with what equipment) a person will deal with. But if I had to just guess, then I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.
Iron Free Workout Program
Whether you have access to a gym or not, it doesn't really matter, exercising at home can be just as effective. .
There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room, or office, to build muscle and improve your fitness.
Of course, training with extra weights and machines is great, but the simple fact is that you can build muscle without additional equipment.
How to build muscle without exercise equipment at home?
Use these exercises!
Bodyweight exercises go a long way in developing functional strength at any level. sports training. Since you won't be using extra weights for these exercises, it's best to focus on a very fast pace and in large numbers repetitions to load your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weight training.
Below is a list of 10 the best exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my tips for improving the technique and approach to execution.
Squats
Squats work 85% of the muscles in your entire body. Just think about it. The performance of this exercise is greater than any other many times over. In addition, squats are known to increase testosterone production. If you want to build muscle mass, then this is definitely your option.
To perform deep and proper squat start with your feet wider than shoulder width, toes slightly out to the sides, and when you start the squat, keep your back straight and focus on pushing your buttocks back and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond your toes, and press your heels into the ground to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.
Bodyweight squats can be done every day if you want. You can also change up your squat technique by trying single leg squats or sumo squats (with wide staging legs).
Push ups
Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps, and back. Follow your breath and lower yourself until your chest touches the ground.
For a change, a wide stance will engage the chest muscles more, while a close stance will increase resistance.
If you put your feet up on a chair or wall, change the angle, you will work on the upper pectoral muscle, increasing the difficulty.
Reverse push-ups
Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This great exercise, performing which you can see a beautiful and embossed muscle in the form of a horseshoe on rear surface hands. Remember to keep your head straight so that your spine is in the correct position.
Wall squats are a great way to work on your quads and endurance. With your back against the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use a timer on my phone for this exercise. Start by trying to do the "high chair" for 60 seconds or until you can't stand the burning sensation in your muscles.
Lunges
Lunges are one of the best exercises out there, but proper form takes some practice, as with any exercise. Humans have a tendency to sway when shifting their body weight from one leg to the other. As you shift your weight to the other foot forward, remember to keep your back and shoulders straight; you also need to focus on moving your hips down towards the floor, not forward - this will allow you to complete the rep in correct technique.
plank
Starting from your belly, keep your spine straight and keep your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. The plank is another exercise for which I recommend using a timer. Try it for 90 seconds and just tell me you can't do core workouts at home.
The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique muscles of the abdomen and the muscles of the core are being worked out.
"Superman"
The expression is suitable for this exercise: "As it is heard - so it is written." It will work on your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you are trying to take off, hold this position for a few seconds and lower yourself.
Leg raise crunches
I like to combine crunches and leg raises to work my upper and lower muscles abdominals. Lie on your back with your heels flat on the floor, lift your knees to your chest and do a crunch, tensing your abs as your knees and rib cage touch each other. Then return to the starting position.
burpee
Burpees are a multi-muscle movement that combines a jump with a push-up. This great option to work multiple muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.
Circuit training
If you have been training for some time and think that bodyweight exercises will not provide you with the desired effect in muscle growth, then you can increase the intensity of your home workout doing circuit training. This will work on your musculature and endurance, add an aerobic element, and really increase the difficulty of your workouts.
Circuit training constantly keeps you in good shape, heartbeat and the pulse accelerates, while one muscle group is resting, the other is working hard. You will be amazed at how much physical results you can get in more than a short time using this method.
When planning a circuit workout, it is important to disable certain muscle groups in order to give them rest in turn. So, if you start with push-ups, then move on to squats and ab exercises.
Conclusion
So now you have my favorite home workout exercises that build muscle without any extra equipment. They can help you get in shape and lose weight while boosting your general state health and strength. No gym? No problem!
Home workout programs
3-Day Bodyweight Workout Program
Are you a beginner or want to take a break from heavy strength training? This three day training program contains all the basic exercises and will give you a powerful start for strength training Houses.
general information
Description of the training
Whatever you do: bodybuilding, powerlifting, CrossFit or team sports, the ultimate goal is the same - to improve your body.
So it makes sense to make an effort to learn how to use your body properly, right? Is it true.
To do this, include bodyweight exercises in your program.
These exercises can be vital for developing fitness, improving body function, or increasing endurance on the court or field.
The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.
Day 1: Upper body
Day 2: Lower body
Day 3: Core muscles
FAQ
What to pause between sets? How can I combine these complexes with my training program?You can do them after a regular workout or as a standalone training program. It all depends on the person and their goals.
If you want to focus on exercises with your own body weight, then do this program separately.
Is it possible to perform these complexes twice a week?Certainly. If desired, you can practice at least three days in a row, then take a rest day, and train for another three days in a row.
How long should you follow this program?Until you feel that you have squeezed everything you can out of this training. I would advise doing it for at least 4 weeks. What to do after this period is up to you.
I'm strong and I don't have enough body weight to reach failure. What to do?Weighted vests will perfectly cope with the role of additional weights without burdening you with extra shells. Wear a vest for exercises that require weights. Alternatively, you can hang a chain around your neck.
Is it possible to somehow complicate the exercises?If you need a vest or chains for extra weight, you can do a drop set. Perform the exercise with weights to failure, then remove the weights and continue.
Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest 1 minute between rounds.
I am too weak to use body weight. Can I replace exercises with machines?This goes against the grain of the program. If necessary, have a belayer or training partner help you with the most difficult exercises. Don't use weight machines instead.
Three Bodyweight Exercises You Can Do Anywhere
Considering all the gravity modern life, who wants to hang dumbbells with pancakes on themselves? Instead, use these workouts to build muscle with your own body weight.
Want to get a good workout but don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.
When talking about bodyweight training, many people think of cardio. Undoubtedly, bodyweight exercises are great for this type of fitness, but they are also effective for developing upper and lower body strength. You just need to show a little resourcefulness when choosing exercises.
Since it is not possible to load the muscles with body weight enough, another way must be found to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or a doorway.
Complex 1: Working out the lower body and buttocks
To actively stimulate the muscles of the lower body through training with your own weight, you need to choose multi-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosive power. By combining this method with high-rep training, you can easily build lean muscle mass.
After a short warm-up, perform the entire complex once, resting only at the indicated time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.
| Pumping the lower body and buttocks | |
| 1. Walking lunges with body weight
1 set, 20 reps each leg |
 |
| 2. |  |
| 3.
1 set, 20 reps |
 |
| 4. Step up with knee lift
1 set, 20 reps (each leg) |
 |
| 5.
1 set, 20-30 sec. (Rest 60 sec.) |
|
| 6.
Kettlebell sumo squat
1 set, 30 reps (perform without weights) |
 |
| 7.
1 set, 10 reps (each leg) |
 |
| 8.
1 set, 50 reps |
 |
The advantage of lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to load the muscles as much as possible.
Complex 2: Developing Upper Body Strength
Two of the best basic exercises of all time will help you work the upper body with your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you can handle this complex in no time.
Perform the exercises in the following mode, resting for 30-60 seconds. between sets. Decrease your total reps in a pyramidal fashion until you reach the last stage of fatigue.
| Upper body strength development | |
| 1. Push-ups |  |
3 sets, 15-20 reps (30-60 sec rest between sets) |
 |
| 3. Diamond push-ups |  |
| 4. Pull-ups on the low bar from hanging lying down 3 sets, 15 reps (30-60 sec rest between sets) |
 |
| 5. Push-ups from the bench |  |
3 sets, 10 reps (30-60 sec rest between sets) |
|
 |
|
3 sets, 5 reps (30-60 sec rest between sets) |
 |
Push-ups and pull-ups by themselves engage all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.
Complex 3: Fat-blasting cardio training
You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing calorie expenditure during training and for many hours after. Always start this workout with a light warm-up.
Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to follow the correct technique. When you're done, cool down for 5-10 minutes and stretch. Change the rest time or the number of repetitions as you wish.
| Fat-blasting cardio training | |
1 set, 100 reps |
 |
1 set, 100 reps |
 |
1 set, 100 reps |
 |
1 set, 100 reps |
 |
| 5. Jumping "scissors" 1 set, 100 reps |
 |
Additional Benefits of Bodyweight Training
You can always jump on some cardio machine and work out. interval training. However, bodyweight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, as well as develop the functional strength that will be useful to you both in gym, as well as outside of it.
Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only the muscles, but also the head.
A set of exercises with body weight for weight gain
Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.
general information
Description of the training
Can you build muscle with bodyweight exercises? Yes, if the training is really hard.
I have compiled this complex as a reliable starting point. But it's only good for the first time.
In the future, you will have to find a way to complicate it. Muscleandstrength.com offers a wide variety of bodyweight exercises. Give them a try, and refine your program when this routine becomes too easy for you.
You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more recovery time, increase the rest period to 2-3 days.
Your goal is to do 25-50 reps per set depending on the exercise. As you get better at it, increase the difficulty of the exercise.
For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clapping push-ups. If bodyweight squatting is too easy for you, add jump squats or box jumps.
Rest. Rest no longer than you need to catch your breath. Once you can answer the question, what day is it, move on to the next exercise.
After completing the entire circle, rest for 2-5 minutes. and drink some water.
You already know what a barbell looks like and what to do on a Scott bench. Now it's time to start a grown-up conversation about what your workout should be like and how to properly shape and build muscle.
You are no longer new to the gym, and you can even distinguish between a pronated grip and a supinated one, however, all this is child's play, and it's time for you to learn all about how to pump up the body at any age, even at 20 or 40 years old.
A complete guide from a professional to compiling an intensive competent training program. You will learn concepts such as training load and volume, learn how to optimize your workouts for maximum results. Training complex for the whole body will be divided into 3 days according to the split format:
How to quickly pump up the muscles of the body
The initial desire “I want to pump up,” which got you into the gym at all, should grow over time and transform into a desire to pump up properly and avoid unnecessary injuries. Proper muscle development is based on knowledge of technique, load distribution, volume, well-arranged rest intervals and knowledge of body biomechanics.
When determining the level of intensity for compiling effective program For advanced training, there are three things to think about first. These are volume, load and avoidance of overtraining. Using different weights and different number of sets can be difficult, but it will allow you to overcome plateaus of stagnation, and not just get muscle right, but maximize your genetic potential.
These variations can also change as you train different parts of the body depending on your individual weaknesses.
Your goal in building your individual periodization strategy should be to reach an optimal training level, accompanied by a supercompensation effect. At this stage, you can plan no more than 3-4 strength per week with the addition of supportive activities: yoga, cardio, stretching, trekking, swimming, etc. to improve your aerobic and general endurance.
The structure of strength training can be built in a split format, dividing the study of target muscle groups on different days, or stick to circuit training for the whole body. In our article, we recommend split training. Try this intense three-day program for more advanced athletes and athletes.
Chest and back muscle training
We recommend starting each strength training with the study of the abdominal muscles with one or two exercises. Thus, you will perfectly warm up the body and load one of the the most important muscles- rectus and oblique abdominal muscles. In the main part of the workout, use 3-4 working sets and 1 warm-up with 8-12 reps. Try to get close to muscle failure in the last 2 by picking up the appropriate weights.
Day 1 - chest and back
Shoulder and leg muscle training
Today is the main day of the week and you are working with some of the most difficult muscles. Starting traditionally with the press, I recommend doing 2-3 exercises on the shoulders at the beginning of the workout. This will allow you to accurately control the trajectory of movement, better feel your body and avoid losing control of your technique. If desired, add a sitting dumbbell press to the complex, army press, or in the Smith machine for a general study of all the beams of the shoulder girdle.
Day 2 - shoulders and legs
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Arm muscle training
At the end of the week, you will have the most enjoyable training. Your hands have been waiting for a spare and feel great after a few days of rest after training pectoral muscles and back, where their role was high. Start with the abdominal muscles and gradually move from joint to isolation exercises. It is advisable to finish with a forearm workout and a good warm-up.
Day 3 - hands
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Muscle Recovery
An obligatory element of a quick pumping of your muscles is stretching after a workout. They never have enough time or energy, and the effect is not visible to the armed eye. But really this addition to your training process alone will take you to the next level. The mere fact that all pros like bodybuilders, lifters or CrossFitters as one emphasize this advice in their interviews should pique your interest in stretching. We offer the following complex.
The next element of fast muscle recovery is a personal massage roller. A quality addition to your muscle stretches after training will be a full myofascial massage of the whole body. The theory of "anatomical trains" quite confidently proved the importance of fascia massage for the speedy recovery of the body, and the location of functional lines in the body suggests training of which parts of the body it is desirable to combine with each other.
Finally, your recovery kit should include a relaxing massage for athletes at least once a week.
How to pump up the muscles of the body
Having dealt with training, we will consider how methods of varying intensity, alternation of loads form our muscles.
Increasing the intensity of training
There are various ways to pump up, but brave and determined guys are only interested in effective techniques. Let's look at how ways to pump muscles with training of varying intensity can lead to the formation of a sculpted body.
The need to constantly increase the intensity of training is ignored not only by the average gym goers, many experienced bodybuilders and competitors do not understand this either. No matter what your level of training, all of you should remember one thing: intensity is the key to progress.
If you do 4 sets of 10 reps of squats every day with the same weight for several months or - scary to think - years, without trying to increase the intensity of your workout, then you will not see cool muscles. Just because your body will not make any effort to change the size of the muscles.
Just because you gain some size after a workout doesn't mean you're stimulating muscle growth. This is especially important for experienced athletes After all, after people train consistently for years, you have to take extreme measures to significantly improve performance and build huge muscles.
When it comes to preparation, the term "intensity" takes on many different meanings. When composing a workout, it is necessary to increase and decrease the intensity of the program in all its forms in order to build muscle and avoid overtraining. To do this, monitor the condition of the body daily, do orthostatic tests, especially after hard days. Knowing how your body reacts to different levels of intensity will allow you to use many different methods to increase muscle growth and pump your body properly.
Load planning
It is believed that for muscle volume it is better to work with big weights in a small range of repetitions. This type of load will allow you to improve your strength performance, but you can’t expect a huge increase in muscle mass from such training.
The second option is to work with light weights and high reps. In this case, you increase muscle hypertrophy, leaving strength indicators at the same level.
It is a mistake to work in only one range using only one type of load. A serious training program for experienced athletes should include heavy, medium and light loads.
To build muscle over a long period of time with progress, use the progression method. Increasing the maximum weight used at high and low reps should be the ultimate goal of any training program, as it is only one of the critical factors pumping up the huge muscles of the body.
Volume increase
The volume of strength training is the sum of the exercises done and the weight of the weights. If your goal is to maximize volume and build yourself huge muscles, use high intensity and high training volume. This will allow one more mechanism to be included in the process - hyperplasia. Unlike hypertrophy, which increases the size of your existing muscle cells, hyperplasia helps increase their number.
However, despite such super effectiveness, a sharp and frequent increase in the number of sets and repetitions can cause overtraining.
The best option in this case is to maximize muscle growth with high volume training and intermittent low volume training to make sure your body keeps up with the muscle building demands you place on it.
muscle failure
In this method of pumping up the body, you can use both large and small weights. The set will simply continue to the point where another rep can no longer be completed correctly without the help of a correcting partner.
Branched chain amino acids in food additive by Nutrex is the basis for muscle and body support during training. It has anabolic and anti-catabolic effects.
Olimp Sport Nutrition | Creatine Mega Caps?
Take 4 capsules 1-2 times daily.
reinforced muscle work, requiring maximum release of energy, is accompanied by an increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine in physical activity increases significantly! In addition to increasing endurance in training, creatine helps increase muscle volume.
VPLAB Nutrition | FitActive Fitness Drink + Q10 ?
Dilute 20 g in half a liter of water and drink during the workout.
Coenzyme Q10 helps reduce high blood pressure, helps the heart, prevents the development of coronary heart disease and myocardial infarction, protects the body from viruses and microbes and restores immunity, and also has positive effect in the utilization of fats.
Universal Nutrition | Ultra ISO Whey ?
To prepare a single serving, it is enough to mix 1 scoop of the product per
150-200 ml of water.
Universal Nutrition Ultra Iso Whey Isolate whey protein from a global brand. Contains up to 100% pure amino acids through several filtration processes. Allows muscle tissue recover quickly after exercise.
Universal Nutrition | N1-T?
- Before workout and before bed.
In this article we will tell you how you can pump up muscles, make them strong, embossed and large, without using steroids. This muscle gain guide is recommended not only for everyone newcomers in the gym, but also for experienced athletes who cannot overcome stagnation in strength and muscle gain.
strong, moderately inflated, embossed body, not only attracts the attention of girls, but is also a guarantee health joints, ligaments, tendons and blood vessels (which is why, on a subconscious level, any girl is drawn to a slender, embossed guy, that is, for a person who can bring a healthy genome).
Thanks to the development muscular system , a person becomes not only stronger, but also self-confident, simply because the process of muscle growth is a whole technique, a system of rules and restrictions, adhering to and observing them, a person overcomes himself, his laziness, their shortcomings, and as a result, it turns out a conscious, self-confident, self-sufficient personality who knows firsthand what it means to endure muscle pain, fatigue, in the name of purpose and result.
That is why any self-respecting man, should strive to develop a muscular, physically strong body, one way to achieve it is to pump up muscles (preferably, of course, in the future to make them functional, sign up for a boxing / martial arts section, or independently perform an additional one).
How to build muscle in the gym First of all, you need to correctly and consistently build in your head questions, which should be answered gradually, moving from simple to more complex, and of course, you should have performance what do you want to get from the gym, become a professional bodybuilder With big muscles(as he once did) or have slightly pumped up body shapes.
To pump up muscles, build a dream figure, anyone who has a powerful motivation, and not like this, “it would not be bad to pump up”, this approach is no good.
You must clearly understand what, how and how much you need to do, namely, how to eat, train how much to rest, and so on, therefore, firstly, all beginners need to find answers to the questions below:
- Get to know the principle so that you better understand how, and due to what, contractions and muscle tension occur during strength exercises.
- In theory, study/familiarize yourself with the exercise.
- Find out what the muscle groups are called, which in the future we will train in the gym.
- What do you need to go to the gym?
- What's happened overtraining athlete, and why is it dangerous?
- What are the ways recovery body after exercise
- Why is it very important warm-up before performing working sets in exercises?
- How long should it take?
- Why basic exercises at the initial stage are extremely important for the development of strong and large muscles?
- How to build your active classes strength sport?
With awareness and understanding answers to the above questions, there must be a first acquaintance with the world bodybuilding if, of course, you want to build an athletic, inflated body of a bodybuilder in a short time, and conduct your workouts competently without injury or overtraining.
On the other hand, you can not read all this, but just come to Gym, and start "pulling iron", however, without systematization, training plan, and knowledge of the technique of performing exercises, nothing will work out for you, you will not be able to pump up, rather it will be the other way around, due to destruction ( catabolism) muscle fiber, your muscle mass will begin to decrease, since you have no idea what training cycles, light, medium and heavy workouts, which means nutrition for muscle growth, in the end you will drive yourself into overtraining, and get injury.
How to start a beginner to swing? Therefore, we highly recommend, especially to everyone newcomers to study in detail our recommendations, the listed reference articles, as well as subsequently the entire website, which will help you understand even more what you need to do to build muscle.
Training program for beginners
The main focus for beginners always done on basic exercises in the training program, because they are the fastest, stimulate muscle growth masses.
Basic exercises, they are - multi-articular, that is, they involve two or more joints in their execution. These exercises are primarily pectoral muscles- bench press lying on horizontal bench, for legs- squats with a barbell on the shoulders, for the back– pull-ups on the bar with a wide grip, in general for the back and legs – deadlift(this is the only exercise that gives the strongest impetus to the growth of overall muscle mass, sometimes in terms of strength indicators in this exercise judge about strength athlete).
At the initial stage, these are enough for you 4 exercises in order to increase muscle mass in an average of 1 year by 7-8 kg.
In addition to the basic ones, there are also insulating exercises, they are less effective for beginners, involve one joint, and load one muscle group, in the training program we will use them as an addition, and no more.
Training program for beginners Building training cycles
The general principle of building a training cycle is as follows: for each training session, everything is pumped body(major muscle groups), the only difference is in getting training stress, which will be different depending on the intensity of the exercises, so each basic exercise will have signature, - if light, then working weights 60-65% from the maximum, if the average, then the working weights - 70-75% if heavy means 80-85% .
We will be interested strength indicators only in basic exercises, due to the fact that it is by them that you can judge your training progress(power will grow - the mass will also grow).
In its turn insulating we do not take into account exercises, because they are used as " utility room”and no more, so to speak, to add variety to the training program.
Thus, the training cycle will consist of heavy, medium And lungs training, gradation goes to basic exercises. For example, if you did heavy Monday bench press(80-85%), then on Wednesday it will already be medium (70-75%), and on Friday it will be light (60-65%), and all over again, Monday bench press is heavy, medium on Wednesday, and light on Friday. The same applies to load planning in deadlift And barbell squats.
Recovery phases after regular training Cyclical approach to training, will provide a complete recovery, and top speed muscle growth due to adaptation muscle to the load, by increasing them in size.
Mass gain exercise program
This training program has a pronounced cyclical(which we wrote to you above), with an emphasis on basic exercises. She fits very well newcomers for mass gain.
harmful products food in the human diet No full recovery (rest)
Remedy: sleep 8-9 hours, balanced, good nutrition, well-thought-out training, cyclical and periodicity power load in the gym.
Healthy, full sleep is the key to your full recovery, and alternation light, medium and heavy intensity training is the key to successful progress in gaining strength and muscle mass. Nutrition in this matter will be a source of fuel, an energy component that will help accumulate strength for training.
What causes an error: overtraining, loss of strength, loss of muscle mass, increased susceptibility to various injuries in training, diseases, due to a decrease in immunity, as well as depressed consciousness, loss to further bodybuilding.
Poor athlete recovery A frivolous approach to bodybuilding
Remedy: a serious responsible approach to their training, nutrition and recovery. As a rule, a lot of athletes, especially beginners, pick up purposefulness, purposefulness for the result. 1-2 years regular classes in the gym, provided proper nutrition and rest that can change your body beyond recognition.
Any, even the most insignificant things, determine your consciousness, the way you do, you give all the best in training, or you say to yourself "it will do."
Deeds and actions define a person, not thoughts, everyone wants to be champion, to have a beautiful, embossed body, but few people are able to endure muscle pain, limit themselves in food, do not skip workouts, “plow” in the gym for the sake of the set goals in the gym.
What causes an error: lack of results in bodybuilding, injuries in training, the appearance of obsessive thoughts like "all the jocks were pumped up on steroids."
A light-hearted approach to training Rules for gaining muscle mass
A set of muscle mass is directly related to, which will depend on your body type, which is why it is easy for some athletes to gain mass, for others it is difficult. However, there is general rules, which will help you quickly gain the treasured kilograms of muscle.
Nutrition as a natural anabolic
balanced, fractional nutrition, is the main anabolic factor growth of muscle mass. Malnutrition calories will lead to a negative or zero result in bodybuilding.
To gain muscle mass, you need to create calorie deficit, in relation to the calories that you spend daily, in addition to all this, your diet should be rich in quality protein(plastic material for muscles) that will create a positive nitrogen balance(with a negative - muscle growth is impossible), complex carbohydrates (energy for muscles) and unsaturated fatty acids (), which have such important properties for bodybuilding as increased production testosterone and lower bad cholesterol levels.
Many sports experts, the starting point in a set of muscle mass is to adhere to the following ratio: 2 grams of protein / kg, 4 gram carbs/kg, and 0.5 gram fat/kg.
Good results, in mass gain, will be when you gain no more than 1 kg in Week. If you do not gain at this ratio nutrients, then you should gradually add, you can start with carbohydrates, then proteins and fats, while remembering that more 3-3.5 grams of protein/ kg of weight it is pointless to take, “lean” better on carbohydrates, which are a universal source muscle contractions when performing strength exercises in the gym ( anaerobic glycolysis).
Nutrition as a natural muscle growth anabolic Performing basic muscle exercises
At the initial training stage, the first 1-2 years Special attention basic exercises that train large muscle groups. The most important exercises for a beginner:
- Barbell Squats
- Bench press
- Pull-ups on the bar with a wide grip
Six months later, when it gets stronger muscle corset, turn on deadlift.
The exercises listed above will be enough for you to start the processes of muscle growth, you will find how and in what range to perform them in ours, or use the above scheme strength exercises for mass gain.
A huge plus of basic exercises is that they have the maximum load on the large muscle groups(back, legs, chest), due to the fact that they involve two or more joints, in contrast to isolated (single-joint) exercises.
Squat with a barbell - basic exercises for increasing strength and mass Recovery and muscle growth
Recovery body after training stress does not occur immediately, but after some time, moreover, than heavier there was muscle training, the more time the body needs to restore the spent strength and energy. Neglect of this rule will lead very quickly to overtraining athlete, which is so popular not only among beginners, but also among experienced athletes, which is why we recommend it is better to fully relax for an extra day than to go to strength training broken and tired.
One of the most important rules For beginner athlete, is to learn listen to your body, that is, to understand when you should rest a little more / less before training / approach / between exercises, when and how it should be better warm up, use the ointment to warm up the muscles when the body needs more rest/improved nutrition. All these subtleties are the guarantee of your health, the prevention of injuries in training.
Well, the most important rule, which is forgotten by many athletes, we growing up, When we rest, and not vice versa, that is, muscle mass after training increases when a person sleeping, and not when he performs an intense set in the gym (visual effect " puffiness» muscles, temporary, simple blood rushed to the trained muscle and no more).
In order for the muscles to increase in size, the body must first of all compensate spent energy, restore strength, heal damaged muscle tissue up to baseline, and then, as a counterbalance (counteraction), increase muscle mass in order to withstand training stress in the future ( phase supercompensation).
If you continue to rest after the phase supercompensation(usually within 24-96 hours no more, depending on the received load), the working capacity will come to the initial level to the training level, and if you continue to rest, then the phase untrainedness, after which your strength indicators and mass will begin to decrease (it is not beneficial for the body to have energy-consuming muscles just like that, when nothing stimulates them, no power stress with iron).
Recovery and muscle growth But not everything is so bad, even if you have stopped training for a long time, comes to the rescue. muscle memory, which will quickly lead you to the initial level fitness when you resume regular training, due to the fact that the training itself increases the amount muscle cells, and even if we don’t train for a long time, then the accumulated muscle cells do not disappear anywhere, they just “ fall asleep”, it is worth waking them up, as muscle mass and strength will “trample” again, this explains why a trained athlete after 2-3 a year break, quickly catches up with all his former results in the gym.
Every sport has its secrets and bodybuilding is no exception. Great experience in the gym, formed certain skills and skills, which protect against mistakes, prevent injuries during training, help to restore strength, build muscle mass.
We offer beginner bodybuilders, the best adviсe by weight gain:
- sleep at least 8 hours a day (a daytime sleep hour will not hurt, for example, from 13-00 - 14-00)
- Increase your intake proteins high BC, and reduce consumption carbohydrates, while do not reduce the total calorie content, this combination will provide a high-quality set of muscles.
- Drink at least a day 3-4 l water.
- Do it always warm-up before working approaches and a hitch at the end of the workout.
- Include in your training program basic exercises for the main muscle groups.
- Take, most importantly, amino acids, pre-workout complexes, omega 3 fatty acids, vitamin-mineral complexes.
- Increase your calorie intake by 200-300 kcal per day, with the condition that the weight is added no more than 1 kg in Week.
- Don't be lazy to do squats on the shoulders is one of the most effective exercises that starts the processes of protein synthesis in the body, due to a powerful burst of anabolic hormones into blood)
- For the best set masses use, 3 workouts per week, duration 60-90 minutes, while reducing the rest between sets to 1-1.5 minutes.
- Be sure purposeful, unshakable in their desires and capabilities - a confident person in his abilities, always achieves his goal
- Don't look at the weak and losers that will pull you down, look at successful athletes and champions.
- Surround yourself, your social circle strong people and you will see how you involuntarily become stronger psychologically
Very fast, does not mean high-quality pump. Everything that is given quickly, as the legendary said, is for the weak, we need a permanent result, which can only be achieved by competent approach To training process.
Tips for beginners on gaining muscle mass Of course, you can, no matter what, use, which in the short term will bring you top scores in bodybuilding than if you were swinging on natural training however, in the long run, training on steroids is useless, the result will be temporary, plus the hormonal system with this approach, to put it mildly, will “shake”.
Wishes for beginner athletes
Not everyone will become bodybuilding champions, not everyone will have the body of Arnold Schwarzenegger, and not even everyone will become “jocks”, but absolutely everyone can make their body physically stronger and more beautiful, and most importantly you will appear "champion" spirit, which will move you to conquer new heights.
When we reach our goal, and it doesn’t matter what it is connected with, with sports or study / work, an unshakable confidence in our power that makes us psychologically strong, and now we don’t tell ourselves, I can’t, or it’s difficult for me, and we answer ourselves where, when and with whom to compete ... the seasoned one will do the rest for us iron character, which will not allow us to go down, and will only speak forward, not a step back.
Wishes for beginner athletes Everyone will have mistakes, injuries, defeat, no luck, hands will fall down, motivation will disappear, this is normal, we are all living people, we each have our own Problems at work, in the family, with health, but it is all these problems, how we will treat them and solve them, that will distinguish a true champion from wimp.
Strong man will fall and rise until he gets up and reaches his goal, and the weakling will not rise, having come up with a bunch of excuses and excuse.
Having realized the above information, having passed it “through yourself”, it will be much easier for you, and it will be easier to achieve your goals, from how to quickly pump up, ending, for example, how to master a complex profession.
Short workouts, progression of weights, lots of protein foods and deep, long sleep. " Soviet sport”Tells you how to build muscle “in kind”, without the use of pharmaceutical support.
The basis of the training is the base
Some fitness trainers oppose the emphasis on basic exercises in beginner training. In their opinion, the “base” is traumatic, and it is better to replace it with many isolated exercises, which give pumping (pumping) and the ability to work out individual muscles.
World champion bench presser Brooks Kubik, author of Training Dinosaurs, calls these trainers “ruddy chrome gym kids.” “The problem is that a natural novice athlete won’t get much benefit from, say, concentrated biceps curls. No matter how much he does them, the biceps will grow slightly, writes Kubik. - First of all, the emphasis in natural training should be on basic exercises: squats, pull-ups, various traction and bench presses. These exercises develop muscles in a complex. And, obviously, if you grow such large muscle groups as the back and legs, then the biceps will grow with them.
Basic exercises - especially deadlifts and squats - do carry a risk of injury. However, with proper technique, a reasonable increase in weights, proper warm-up and a hitch, this risk can be minimized.
Recovery first, workout later
"There's no point in following 'champion' bodybuilding programs that train 5-6 times a week," says Stuart McRobert, author of Think. Bodybuilding without steroids. - These programs can work well for a chemistry athlete because with chemistry they need less recovery time. A natural jock will quickly get overtrained by a championship program from a magazine.”
Macrobert believes that the best training program for a natural athlete would be three workouts, or even two workouts per week (with an emphasis on compound exercises). With poor recovery, this cycle can also be stretched - up to three training sessions in two weeks.
“Muscles do not grow in the gym, but after it. If you go to the gym too often, the muscles will not have time to recover: you will destroy the foundation on which your mass should grow, ”says Macrobert.
You need to go to the gym only when the pain and fatigue after last workout: "The indicator that you are ready is your desire to go and take heavy weights again."
Weight progression
“There is nothing more depressing than a person who lifts the same weight year after year. Big muscles grow big weights, writes Randal Strossen, author of the Super Squat technique. “The increase in working weights is a necessary component of the training of natural athletes.”
Add weight on key compound exercises as soon as you can complete the set number of reps with the same weight. If you feel that the increase is difficult for you (the psychological factor also plays an important role here), alternate heavy and light workouts. On the heavy striving to take new weight and work as efficiently as possible. On the lungs - drop working weights by 20-25% and work on technique and large quantity repetitions.
When you are faced with the inability to increase working weights further, proceed to cycling the loads. Read examples of simple cycles in the materials of "Soviet Sport"
More protein!
Protein is the main builder of muscle tissue. Majority modern techniques According to bodybuilding experts, in order to increase muscle mass, an athlete must consume an average of 2 grams of protein per kilogram of his weight daily. In other words, to calculate your daily "protein" rate, multiply your own weight by two.
Choose foods rich in protein. Among them are chicken breast, cottage cheese, cereals. Arrange 3-4 full meals a day and 1-2 snacks. Use protein shakes- in ready-made powder mixtures or made independently.
“It is important that the protein is supplied constantly, and the body does not experience a lack of it,” writes Joe Weider, the coach of most “golden era” bodybuilders. “For muscle growth, eat or snack every 2 hours.”
Sleep from 8 hours a day
"It's unimaginable how many natural athletes have failed in their training simply because they haven't gotten enough sleep!" says Dr. Ken Leistner, Ironman and Muscular Development expert.
Together with good nutrition, daily 8 hours of sleep is The best way recover and gain muscle mass. If you're rocking naturally, you can't ignore the lack of sleep: adjust your daily routine to get enough sleep. If possible, sleep during the day - at least 15-20 minutes. Progress in strength training will not be slow in coming.
