What exercises to pump up. Swing in the gym correctly and properly: training programs for men and women

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 methodology, 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 the male, 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 large 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:

To get acquainted with 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 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 own with active strength sports?

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 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 a 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 strength indicators in this exercise are judged on 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 from 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, as well as the maximum growth rate of muscle mass, 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.

Unhealthy foods 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 exercise in the gym, with proper nutrition and rest, 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 champions, 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 are general rules that 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 of muscle contractions when doing 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 the muscle corset is strengthened, 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 rest fully 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 reestablish 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 and 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 better mass gain, 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 the 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 better results in bodybuilding than if you were rocking 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.

The 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.

How to pump up muscle mass quickly. In this article, you will learn how to increase muscle mass, become strong, lean and pumped up.

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.

That is why any self-respecting the male, should strive to develop a muscular, physically strong body, one way to achieve it is to pump up muscles (it is desirable, of course, to make them in the future functional, sign up for a boxing / martial arts section, or independently perform additional aerobic exercise).

How to pump up muscles?

Where to start building muscle?

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 large muscles (as Arnold 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.

To get acquainted with the principle of muscle work, 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 technique of performing exercises.
Find out what the muscle groups are called, which in the future we will train in the gym.
What do you need to take with you to the gym?
What 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 strength training last?
Why basic exercises at the initial stage are extremely important for the development of strong and large muscles?
How to build your diet during active strength sports?

How to start a beginner to swing?

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 a 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 strength indicators in this exercise are judged on 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.

Training program for beginners

Building training cycles

We will be interested strength indicators only in basic exercises, due to the fact that it is from 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.

Recovery phases after regular training

Cyclical approach to training, will provide a complete recovery, as well as the maximum growth rate of muscle mass, 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.

Monday

Barbell Squat 4x8 (medium)
Bench press 5x6 (heavy)
Push-ups from bars 4x8
Lifting the bar for biceps 3x12
Twisting on the press 2x50

Wednesday

Deadlift 4x8 (medium)
Bench press 3x12 (easy)
Dumbbell bench press 4x8
Bench press standing 4x8
Lifting dumbbells for biceps sitting 4x8
Hanging straight leg raises 4x20

Friday

Barbell Squat 3x12 (Easy)
Bench press 4x8 (medium)
Breeding dumbbells lying 4x8
French bench press 3x12
Pull-ups on the bar 4x8
Twisting on a bench with an inclination down 2x50

The first number is sets, the second is reps.

Strength training program for gaining muscle mass

Three workouts per week, the duration of each is not more than 2 hours, rest between sets 2-3 minutes, between exercises can be increased to 5-7 minutes. Do not try to increase as quickly as possible working weights try to strictly adhere to technology doing exercises, feel how the muscles work, their filling with blood.

Known proverb who does not make mistakes - he does nothing, just suits everyone beginners bodybuilders. Everyone will go through injuries, sprains, pain in muscles, ligaments, tendons in the gym, however, all the negative consequences from strength training can be minimized if competently to your training process. Learn from the mistakes of others, not your own.

Classes with iron(weight) is a fairly new phenomenon, but more than a dozen years have already passed, with era of bodybuilding when Arnold Schwarzenegger forged his muscles in the gym, and opened the doors to all people to a new, unknown look power sports body-building. Over the course of this time, a certain experience has developed that allowed all athletes, not only minimize injury in training, but also to avoid popular mistakes, which are very often done by beginners in the gym.

Below we will tell you about the most popular mistakes that beginners make in the gym, as well as their solutions.

Mistakes of a beginner bodybuilder

Ignoring the warm-up before exercising

Remedy: depending on the exercise, it is necessary to warm up the muscles being trained by performing specific warm-up exercises, as well as using warming ointment for training.

What causes an error: the appearance of various injuries in training is inevitable - stretching and ruptures of muscles / tendons.

Ignoring a warm-up before doing a work set

Lack of methodology (training programs)

Remedy: find a training program in any way (ask a friend, a fitness instructor, search the Internet). Another question is, will it work, if so, how? In turn, we offer you our working training programs, depending on the level of preparedness of the athlete.

What causes an error: By and large, any training program will work, somewhere less, somewhere more, but in the absence training plan, that is, thoughtless exercise, will only lead to a negative or zero result.

Lack of a systematic approach in the training process

Poor (improper) nutrition of an athlete

Remedy: Accustom yourself to eat fractionally, multiple times (6-7 meals a day), and most importantly, your list of products should be High Quality, without preservatives, GMOs, also give up fast foods, which do not carry anything but "empty" calories and harmful effects on the body.

Squirrels should be of high biological value - seafood, fish, eggs, cottage cheese, milk, etc. Carbohydrates- mostly complex, especially for people who are prone to overweight - potatoes, rice, pasta, cereals and more, for more information about the rate of conversion of carbohydrates into glucose, read this article. Fats should be unsaturated, that is, omega 3 and 6 fatty acids.

What causes an error: lack of progress on training. Malnutrition, a low-calorie daily diet will not allow you to gain muscle mass. Excess junk food and empty calories can cause a malfunction immune system and obesity.

Unhealthy foods 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.

Poor athlete recovery

A frivolous approach to bodybuilding

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."

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

Gaining muscle mass is directly related to metabolism, 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 are general rules that 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 (omega 3), 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.

Nutrition as a powerful anabolic muscle growth factor

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 the muscle corset is strengthened, 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 our training program for a beginner, or use the above scheme strength exercises for mass gain.

Performing basic muscle exercises

Recovery and muscle growth

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.

Recovery and muscle growth

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 sports nutrition, the most important - protein, creatine, BCAA 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 better mass gain, 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 Greek Plit said, is for the weak, we need a permanent result, which can only be achieved by competent approach to the training process.

Tips for Gaining Muscle Mass

Of course, you can, no matter what, use pharmacology, which in the short term will bring you better results in bodybuilding than if you were swinging at 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

The 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.

The main motive for going to the gym and spending many hours training is basically predictable - to form an ideal body by working on existing shortcomings and building up relief muscles. There are a lot of mass training programs that allow you to quickly and easily increase your muscles, but this is only one third of what it takes to overcome obstacles on the way to your intended goal.

Many people think they know how to quickly build muscle mass. . At the heart of their approach is a focus on increasing the power load. This position is erroneous, because muscle growth depends on a number of other stimulating factors.

Three main conditions for muscle growth

The first principle is proper nutrition. It depends on him whether the muscles will receive enough energy and material for their growth. If you eat everything in a row without busting, do not regularly and, in addition, drink alcohol, then you can say goodbye to the idea of \u200b\u200ban ideal body.

Here are a few things you can do to help build muscle:

Refusal of all alcohol;
Refusal of fast foods, chips, convenience foods, fried foods;
Frequent meals (at least 5 times) at the same time every day;
Carbohydrates should be consumed before lunch, inclusive, and proteins throughout the day as much as possible, especially after training;
It is necessary to enrich the diet with plenty of fruits and vegetables.

The second principle, and no less important, is the restoration of the body.

This includes:

Sleep - first of all, its duration should be 10 hours, for some 8 hours is enough, but this is a rare exception, you need to go to bed before midnight, preferably 2-3 hours. It is very good if you manage to take time to sleep during the day - an hour and a half - it is during the rest of the body that muscle growth occurs;
Days of rest, thanks to which the healing of microtraumas received during physical activity occurs. Complexly, one muscle group must be loaded no more than once every 72 hours;
Breaks between sets during training can also be attributed to the second principle, since given how much time will be allotted for rest, the formation of physical qualities depends: 30-60 seconds is typical for the development of endurance, 3-6 minutes for strength, but 1-3 minutes is what you need to gain mass;

Mass training program

Well, the third principle is the right exercises for gaining muscle mass. Basic exercises with free weights will help how to pump up body weight , and develop muscle strength. The most basic are the exercises for which powerlifting (powerlifting) competitions are held: deadlift, bench press and squats, in addition to them, there are also such as standing press, varieties of push-ups, pull-ups and traction.

Don't forget about isolation exercises. Many people completely deny the use of simulators, but this is the wrong way. Isolation exercises help to perfectly work out individual muscles and achieve high-quality drawing. Such exercises include various traction in blocks, standing and sitting calf raises, extensions and flexions for the biceps femoris and the medial head of the quadriceps, adduction and extension of the arms for the pectoral and deltoid muscles, etc.

Well, now to the weight training program:

Monday - barbell squats (6x10-12), deadlift on straight legs with a barbell (6x10-12), leg extension in the simulator (4x maximum), leg curl in the simulator (4x maximum), lifting on toes while sitting / standing (4x maximum);
Wednesday – Standing Barbell Press (6X10-12), Incline Dumbbell Swings (4X10-15), Barbell Rows (4X10-15), Barbell Curls (5X10-15), French Bench Press (5X10) -fifteen);
Friday - bench press (6X10-12), dumbbell pullover lying (5X10-15), Raider row in the upper block (5Xmax), T-bar row (5X10-15), wide-grip pull-ups with weights (5Xmax).

The practical implementation of the principles is fully justified - the basics are applicable and recommended by all outstanding professional athletes.

It is very difficult to combine work, leisure, family and sports training. It is difficult to find strength and health for all this without knowing the rules of how to pump up the muscles of the whole body in the gym and how many days a week you need to train.

If you decide to return to the loads or just want to train differently, breathe a sigh of relief, because now you are reading the rules for both cases.

In them you will learn how to pump up the muscles of the whole body without harm to health and how many days a week you need to train.

How to pump up the muscles of the whole body

Before you run into a blank wall, get acquainted with the very basics of the rules of strength training. Warning: some rules may contradict everything you may have ever heard - get ready to be surprised.

Five rules for building muscle

Remember these simple truths to pump up the muscles of the whole body, and you will provide yourself with muscles for life.

Rule 1. Think of your body as a whole

You are not the sum of all your body parts. No matter what a heavyweight in the gym tells you, your muscles work better if you train all of them during a workout. Strictly speaking, it is impossible to isolate muscles. They are interconnected by fascia, ligaments, tendons.

Yes, you can focus on a specific muscle group, but it is very difficult to isolate it. Think about pulling up. It works the back, but it also works the biceps, forearms, and abs.

A landmark study (McLester, Bishop and Guilliams, 1999) proved this. White-coated men at the University of Alabama labs found that full-body training resulted in 2-2.5 kg more muscle gains on average per month than training focused on specific muscle groups.

Don't get confused: training one or two muscle groups per workout, as bodybuilders do, will give results. However, this strategy will quickly backfire if you miss a few strength workouts.

Whole body workout sends signals for growth to all muscles. Your chest muscles grow not only in the days after they are worked out, but all week long. Think of a full-body strength training regimen as a low-hanging fruit in the bodybuilding world.

Even if life throws up a business meeting, not a single muscle is still ignored - you just train 3 days a week, not 4, and continue to grow in ideal proportions, while avoiding injuries. In order for the muscles of the whole body to grow faster, treat them as a team that performs better, the better its players work together.

Rule 4. Basic concepts of training

Here is a short glossary of the main concepts.
Repetition: Performing an exercise once, such as one push-up.
Set (set): performing a group of repetitions without a break, for example, a complex of 5 push-ups.
Lifting speed: the time it takes you to lower and raise the weight.
Rest: The length of time to rest between sets.
Frequency: The number of workouts in a given period of time, usually a week.
Order: The sequence in which the exercises are performed.

Rule 5. Basic or intensive training

Ask 10 trainers which workouts are the best for building full body muscles: based on intensity or based on quantity, and you'll get 10 different answers. But what does each method imply?

By training for quantity, you bombard your muscles with a huge number of sets and repetitions (several times a week, 60-90 minutes), so that they have nothing left to do but get used to and grow.

When training for intensity, you perform short and intense sessions (2-3 times a week for 30-60 minutes) with maximum weights for yourself, then take a few days of rest to recover - this is when you grow.

Both types of activities have their advantages. The second is based on work, the first - on vacation. Decision? Raise your right foot and place it firmly on the dividing line. Try to combine both methods. Work out for a while for quantity, then for intensity. You will soon see for yourself which of the methods gives the best results for you.

For beginner bodybuilders, quantity training is more suitable. Quantity training will teach you how to properly perform strength exercises. After all, there is no need to lift weights of terrible gravity, which very often negatively affects the technique.
You can read about the full course of exercises for a novice bodybuilder.

So, you have already understood the basic rules of exercises for building muscle in the body and learned how to put them into practice. The next step is the acquisition of "building materials" that will help bring the plan to life.

It is often extremely difficult for a beginner who first came to the gym to pump up muscles to understand what needs to be done so that the muscles become stronger and muscle mass grows. Instead of focusing on the main points of the training, he begins to study numerous subtleties, while losing a general understanding of the issue.

This material is the simplest (but at the same time working and effective) answer to the question of how it is really necessary to pump muscles correctly. With enough perseverance and motivation, the tips below will help the novice lifter quickly build muscle and build an athletic body through strength training with dumbbells and barbells.

Note that the tips presented relate primarily to naturally thin people who are not overweight. If your main task is not just pumping the body, but creating a relief press, then the best training strategy would be primary weight loss. Recall that the body is extremely reluctant to build muscle and burn fat at the same time.

1: Provide energy to the body

The first rule of muscle building is enhanced nutrition. The body of the aforementioned ectomorphs is often unable to accumulate sufficient energy reserves (including in the form of glycogen in the muscles). However, without this energy, neither active strength training nor subsequent muscle recovery and growth are possible.

It is extremely important to provide muscles with additional energy by taking 15-20 minutes before training (a cocktail of fast carbohydrates and proteins), and during the training itself -. In addition, immediately after physical exertion, you must take whey protein, and within 1-2 hours, eat a full portion of regular food.

Exercises for pumping body muscles

There are many different strength exercises performed both with dumbbells or with a barbell, and in simulators. In addition, there are functional training (for example, CrossFit), which consists in performing exercises with body weight. However, the main ones for pumping muscles are traditionally considered primarily exercises with a barbell, and not at all on simulators.

2: Use Basic Exercises

Since the body of a beginner usually does not know how to accumulate sufficient reserves of energy for long-term strength training, beginner athletes need to focus on the most important thing - that is, not to overload the program with unnecessary exercises. Among other things, the total number of all approaches in the exercises should not exceed 10-15 sets.

The training program should include only those that are important both for muscle growth and for increasing hormonal levels. It is necessary to train no more than three times a week, and the duration of each strength training session should not exceed 45 minutes (excluding the mandatory warm-up and cool-down).

3: Do 5-7 reps

Muscle growth and muscle recruitment requires a signal from the musculature that it cannot cope with the current physical load and that it needs to increase strength (and volume). In simple terms, every workout you must “bring” the body to the limit of its physical capabilities, so that it expands this limit by building muscle.

The last repetition of the strength exercise should be given with great difficulty, leaving no strength for another. However, it is important to note that the optimal number of repetitions for - 5-7 repetitions - requires the use of significant working weights, and therefore appropriate insurance or the help of a personal trainer.

Muscle Building Nutrition

The second most important problem of an ectomorph, which does not allow to build muscle and increase body weight, is a chronic lack of appetite. The beginner's body, in fact, only cares about providing a minimum calorie intake, completely ignoring the signals of growing muscles that they need additional energy for successful recovery and growth.

4: Increase your calorie intake

One of the main rules for gaining muscle mass is that the daily caloric intake should exceed the norm by about 15-25% (in total, at least 2500 kcal per day is needed for muscle growth). The diet of athletes should contain enough of the right fats and carbohydrates, as well as at least 1.5-2.5 grams of protein per kilogram of dry body weight.

Fitseven has already talked about how to determine correctly - you can use both the ready-made formula and the tables presented in the material at the link. At the same time, keep in mind that determining the calorie content of food eaten “by eye” is difficult even for professionals - unfortunately, it is almost impossible to build muscle without counting calories and BJU.

5: Help the body with supplements

The easiest way to optimize your metabolism is to take high-calorie sports supplements. If you want to build muscle, then whether you feel hungry or not, you must take several times a day. After a while, the metabolism will change and the body will get used to the new amounts of energy.

Among other things, caffeine and special pre-workout complexes containing arginine, beta-alanine and other supplements will help you train more efficiently by providing increased blood flow to the muscles, which, in turn, will create ideal conditions for expanding energy depots and resulting in further increase in muscle size.

6: Analyze Your Results

Get in the habit of reviewing the results of your training weekly and dedicate 10-15 minutes to it on weekends. Write down the exercises you perform, your body weight and the total caloric intake in the program. Carefully analyze the results, and based on them plan the next week of training.

At first, such an analysis will seem complicated and completely unnecessary - however, if you spend 6-7 hours a week in the gym (including the road to training), it is extremely important to understand whether these hours brought any real result. After a month of keeping a sports diary, you will understand how important it is to increase the effectiveness of the training.

7: Set Realistic Goals

It is extremely important to adequately assess the capabilities of your body and not compare yourself with Instagram stars, professional athletes and bodybuilders. Firstly, their body is initially predisposed to building muscles (in fact, they are); secondly, they started their training many years ago, so they clearly understand the rules of training.

The truth is that in the first year of training, even in the most ideal cases, it is extremely difficult to build more than 6-8 kg of muscle, since the rate of muscle growth in a man with average genetics is about 0.5-1 kg per month. While this is a very, very good result, don't expect to be able to completely change your body in three months.

***

The main rules of strength training for gaining muscle mass are focusing on multi-joint compound exercises performed with perfect form, consuming more calories, and analyzing the results of training and the chosen nutrition strategy weekly. All other factors are only secondary.

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