To build muscle mass, you need regular exercise. Moreover, they must be carried out with the use of weights. This does not mean that you only need to work out in the gym. You can buy collapsible dumbbells, a barbell and a few pancakes at home.

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The most important thing when doing exercises both in the gym and at home is to follow the technique. After all, doing with weight, it is easy to get injured due to sudden movements. In addition to training, you need to eat in a calorie surplus and let your muscles recover.

Basic rules for recruiting muscles

For some people, gaining weight can be much more difficult than losing those extra pounds. This is due to the genetic characteristics of the physique and metabolism.

Muscle building is based on three key components:

1. 1. Heavy strength training. If the goal is to gain mass, weight training is indispensable. The weight should be such that it is possible to do no more than 8-12 repetitions per set with it. Moreover, the latter should be given with difficulty. It is in this range that the muscles receive an incentive to grow. In order for muscles to grow, over time, you will have to increase weight. But at the same time, it is important to monitor the correct execution of the exercises. Otherwise, there is a high risk of serious injury.
2. 2. Special diet. It is impossible to build muscle by eating without a surplus. Therefore, you need to make a balanced diet. It should be dominated by protein foods. It is believed that on the set you need to consume 1.5-2 g of protein for every kilogram of weight. Getting that amount from food can be difficult. Therefore, you should not give up sports nutrition (protein, gainer, etc.). The diet must also contain carbohydrates. After all, they are a source of energy for hard workouts.
3. 3. Sufficient time for rest. Muscles are destroyed during exercise. Their growth occurs during the recovery period. Here it is important to distinguish between the concepts of compensation and supercompensation. You should not carry out the next workout if the muscles are still sore after the previous one. After all, this means that compensation for the damage received has not yet come. After the muscle pain has passed, it is worth waiting a couple more days to achieve supercompensation - muscle recovery above the original level. This is due to the fact that the body is trying to create a margin of safety before subsequent loads. If training is irregular, this supply will not be needed, and the muscles will stop growing.

In addition, for muscle growth in a short time, proper sleep is necessary. You should follow the regime - go to bed before 24:00 and sleep at least 8 hours.

It is not recommended to engage in a set of muscle mass for adolescents under 18 years of age. After all, their body is not fully formed. Using heavy weights can cause injury or slow growth.

Muscle building should be carried out in a course for 2-4 months. After that, you can proceed to drying to get rid of the fat layer and emphasize the relief.

Women's Workout Program

When building muscle mass, it is important to create an effective training program. Strength exercises help to correctly place emphasis on the development of certain muscle groups.

Women should pay more attention to the lower body. After all, many thin girls want to pump up their ass and tighten their legs. But in no case should you forget about the top. In order for the body to be harmoniously developed, it is necessary to work out all muscle groups.

Training should be built on a split system. That is, at each lesson, one or more adjacent muscle groups should be pumped. Moreover, the exercises should be predominantly basic (multi-joint). These include: squats, deadlifts, bench press, etc. Also, isolation should be included in the program - exercises that involve only the target muscle.

You need to train for 40-60 minutes. During this time, on average, you can do 5-8 exercises. After 1.5 hours of physical activity, cortisol begins to be produced in large quantities in the body. This is a hormone that leads to the development of catabolic processes that destroy muscles.

An approximate training program for women, designed for 3 days a week, is presented in the tables.

Monday - legs (emphasis on the buttocks).

№	Exercises	Approaches	repetitions	Target Muscles	Illustration
1	Squats	3–4	8–12	Legs, buttocks
2	Romanian deadlift with dumbbells	3–4	10–12	Biceps, buttocks
3	Lunges with dumbbells	3 for each leg	10–12	Legs, buttocks
4	Glute Bridge	4–6	15–20	Buttocks
5	Leg abduction with rubber band	3-4 for each leg	15–20	Buttocks

Wednesday - top (back, arms, chest muscles).

№	An exercise	Approaches	repetitions	Target Muscles	Illustration
1	Dumbbell pull to the belt in emphasis	3 for each hand	12–15	Upper back (lats)
2	Sitting lower pulley	4	12–15	Lower back
3	Bending arms with dumbbells	3–4	15	Biceps
4	Standing Dumbbell French Press	3–4	12–15	Triceps
5	Seated Dumbbell Press	3	12–15	Shoulders
6	Lifting dumbbells in front of you	3	15	Shoulders
7		4	15–20	Lower back

Friday - hamstrings and buttocks.

№	Exercises	Approaches	repetitions	Target Muscles	Illustration
1	Romanian deadlift	3–4	8–12	Biceps, buttocks
2	Bending the legs lying in the simulator	4	10–12	Biceps femoris
3	Hyperextension with a round back	4	15–20	Biceps, buttocks
4	Back leg swings with weights	3-4 for each leg	15–20	Buttocks
5	Leg swings to the sides lying down with weights	3-4 for each leg	15–20	Buttocks

You can do this program both in the gym and at home. If training takes place at home, you will need to purchase equipment. These can be dumbbells, a small barbell, or rubber bands.

Beginners should switch to a split no earlier than six months after the start of classes. During this time, you need to strengthen and prepare the muscles for further stress, performing exercises for the whole body.

How to quickly gain weight for a man - nutrition principles and training program

Training program for men

The men's training program for gaining muscle mass is somewhat different from the women's.

There are many options for grouping muscles by training day. The effectiveness of each of them is individual.

One of the schemes for compiling a training program is called "pull - push." It involves working the back and biceps on one day (pulling exercises), and the pecs and triceps on the other (pushing movements). The tables show an approximate training complex for men.

Monday - back + biceps.

№	Exercises	Approaches	repetitions	Target Muscles	Illustration
1	Deadlift	3–4	6–8	Back
2	Pull-ups	2–3	Maximum	Back
3	Bent-over barbell pull	4	8–10	Back
4	Barbell curls for biceps	3–4	8–10	Biceps
5	Hammer with dumbbells	3–4	8–10	Biceps
6	Hyperextension with arched back	4	15–20	Lower back

Wednesday - legs + shoulders.

№	Exercises	Approaches	repetitions	Target Muscles	Illustration
1	Squats	3	6–8	Legs, buttocks
2	Narrow stance leg press	3–4	8–10	Legs, buttocks
3	Barbell lunges	3 for each leg	8	Legs, buttocks
4	Shoulder Dumbbell Press	3	6–8	Delta
5	Lifting dumbbells to the sides	3	12-15	Delta
6	Shrugs with a barbell	3	6–10	Trapeze

Friday - chest + triceps.

№	Exercises	Approaches	repetitions	Target Muscles	Illustration
1	Bench press	3	6–8	Chest muscles, triceps
2	Breeding dumbbells lying	3–4	8–10	pectoral muscles
3	Push-ups on the uneven bars	3	8–10	Chest muscles, triceps
4	French bench press	3	8–10	Triceps
5	Extension of arms on the block	3–4	8–10	Triceps

Another option for developing a training program for guys is to work out the back and triceps on one day, the chest and biceps on another, and the legs and shoulders on the third. Supporters of this scheme say that if you pump pulling and pushing muscles on different days, then more strength will remain on the biceps and triceps, which will increase the effectiveness of training.

On the set, you can not experience hunger. Indeed, in this case, the body will begin to get rid of energy-consuming muscles. Therefore, you should eat 5-6 times a day.

It is also important to correctly determine the ratio of proteins, fats and carbohydrates in your diet. Protein is the building block for muscles. Therefore, it must be consumed in sufficient quantities. During heavy training, it is worth gaining 1.5-2 g of protein per kilogram of body weight every day. To do this, you need to eat meat, cottage cheese, eggs and other foods rich in protein.

We must not forget about carbohydrates. They give the body energy for hard workouts. You should immediately understand that it is impossible to gain dry muscle mass without fat. Therefore, after building muscle, the stage of burning fat follows.

Sports supplements

Getting the required amount of protein from food is not easy. Therefore, athletes consume sports nutrition. The most common supplement is protein. Typically, one serving contains more than 20 g of protein.

You can also purchase a gainer that additionally contains carbohydrates. Girls are encouraged to stop on protein. After all, the female body is prone to gaining fat more than the male.

Protein or a gainer should be drunk after a workout to restore the destroyed protein structures. You can also drink a serving before training, at bedtime or in the morning.

Before determining the right number of servings of sports nutrition, it is worth calculating how many grams of protein a person receives from food. The lack just needs to be filled with additives.

Menu

The menu of a person gaining weight should include high-quality products that give strength and energy. To help the body absorb large amounts of protein and cleanse the intestines, you need to consume a lot of fiber. It is found in cereals, bran, vegetables and some fruits.

The table shows an example of a daily diet for gaining muscle mass. It can be changed according to preference. The serving size will depend on the required daily calorie intake, which is calculated individually.

In addition, you need to drink 1.5-2 liters of water daily. This will improve metabolism and help muscles recover faster.

Many sources advise eating dinner 3-4 hours before bedtime. But on the set you need to constantly provide the body with enough nutrients. Therefore, an hour before bedtime, you should eat 9% cottage cheese. In addition, it will help to compensate for the lack of calcium.

After sleep, you also need to “feed” the muscles as quickly as possible. It is best to drink whey protein or BCAAs right after waking up. The protein from these supplements is quickly absorbed by the body, preventing muscle breakdown.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

Many novice athletes often wonder how to build muscle in the shortest possible time, and are willing to pay a lot for having simple truths. But the truth is that there is no need to reinvent the wheel, everything has long been invented for us: take it and do it! How to build muscle with or without machines, doing street sports or weightlifting - all the information can be put into five simple tips, which will be discussed next.

Tip 1. Where to start?

How to pump up muscles if you are a complete layman in this business and the heaviest thing that you have lifted in your life is a spoon? We can congratulate you! It is you who will gain as quickly as possible. The fact is that muscles subjected to constant stress gradually get used to overcome this barrier and eventually become more elastic and stronger. As a result, an experienced athlete, trying to develop muscle microfractures, will be forced to pull huge weights for a minimal result. That is why an experienced athlete gains 1-2 kg per month in the gym and this is an excellent result, and a beginner can easily gain 10 kg and this will not be the limit! So set a goal and go for it!

Tip 2. Base

It is always necessary to subject the maximum load to those muscle groups that are

the biggest. How to build muscle if you do not expose them to a systematic load? No way. Based on this, divide your training exercises into 3-4 groups and do no more than 1-2 for each. Only in this way and only thanks to this approach will you be able to make a breakthrough for yourself in the mass.

Tip 3. How to quickly build muscle at home?

There is only one answer: to build on the same technique as in the hall. Improvise and create an insurmountable load for your muscles - this is the only way they will develop. There are no magic drugs that can make you a Schwarzenegger in one month, because even using anabolic steroids, you will have to train from day to day with a sweat and loss of pulse!

Tip 4. How to build muscle while doing street sports?

Do you think it's impossible? That bodyweight work is closer to cardio than strength training? Well, you can be congratulated, because you are wrong, and you have a chance to dispel your delusions. The weight of a person is from 50 kilograms or more. When working on the horizontal bar, at least 40 out of 50 will be in work, that is, 80-85% of your body weight. Now think about whether you will be small, frail and weak if you start training in the gym from scratch with the same weights? Of course not! The whole secret lies precisely in the technique of performing exercises. She needs special attention, training slowly and focusing on the negative phase of each set, and only then will your muscles grow and develop. No concessions, no hack, pure hardcore!

Tip 5. Don't eat, don't shake!

Yes, proper and plentiful nutrition is the key to a successful mass. Have you ever seen builders build a house out of thin air? Or from foam, for example? Here, you don't have to mess around. Eat four to six meals a day, fully, to satiety and exercise regularly. If you do everything right, then in a couple of months you will not recognize yourself in the mirror!

Do you have a great desire to have a beautiful, powerful, muscular body, but there is no way to visit the gym regularly? This article will help you understand mass at home. To do this, you need quite a bit: the regularity of training and perseverance in achieving your goal, a certain amount of equipment and adherence to a certain diet.

Regularity of training

How to build muscle mass at home? It is necessary to exercise at least an hour a day, forcing different muscle groups to work on different days. For example, on Monday you can train the muscles of the back and arms. On Tuesday, make a program for the muscles of the thighs and lower leg. Wednesday can be the day you train your chest. Every day you need to do at least one exercise for the press.

Training should take place in full force - if you want to have a strong, massive body, you will need to work actively. But don't forget about rest. Muscle mass grows during the rest period. The process is also activated during sleep, so be sure to get enough sleep. In this mode, the question is: "How to build muscle mass at home?" resolved quickly.

Inventory

To solve the question of how to gain muscle mass at home, you should take care of a certain amount of equipment. For solid results, you need a barbell that comes with a sufficient number of pancakes. Get stacked dumbbells - it's more profitable than constantly buying new ones with more weight. If the weight of the weights does not increase, the growth of muscle mass will soon stop.

Without buying expensive equipment? Take advantage of budget options in the early stages. For example, instead of buying expensive rods, you can pour a mold from cement mortar. Many "home" bodybuilders started by filling two buckets with a concrete solution and hooking them onto a barbell bar. But over time, when the muscles grow to the maximum size possible with such a weight of the weighting agent, you still need to purchase a barbell with pancakes.

Be sure to have a strong and stable bench. It is desirable that it be able to rise and be fixed at different angles.

Affordable and effective home gym equipment - horizontal bar. You can have For small apartments, you can purchase similar equipment and fix it in the doorway.

In order to approach the solution of the question: "How to build muscle mass at home?" thoroughly, it is recommended to purchase squat racks. Without squats with a barbell, it is impossible to create a massive body. If there is not enough money, make a similar rack yourself or order it in a carpentry workshop.

Food

If you do not compose correctly, then instead of massive muscles, during intensive training, a relief, but sinewy body will “sculpt”. If you set yourself the task: “I want to gain muscle mass!” - you need to consume a lot of protein, which is the basis for building muscle fibers. It is important that meals are frequent, but in small portions. It is recommended to eat every two hours.

Be sure to include carbohydrates in your diet and drink plenty of water. But it is better to limit fats. The best products will be vegetable oils, high-quality fish oil.

These tips, if applied correctly, will certainly give results. Good luck with your training!

In order to gain muscle mass and at the same time “not swim” with fat and maintain attractive forms, an integrated approach is important. Hard training will help you gain the missing pounds, but without proper nutrition, it will be more difficult to achieve your goal. You need to know about the properties of products, understand how they affect physical fitness and health. Then the process of muscle growth will go much faster.

We offer top 10 products that help increase endurance and increase muscle mass.

Lean beef should be a staple on your table. It contains all the substances that are required for muscle growth. It contains iron, zinc, B vitamins and other useful trace elements.

Beef contains high quality protein and an amino acid that, when interacting with insulin, stimulates muscle mass gain. The advantage of beef is that it contains a lot of protein, but the meat is non-caloric.

Chicken fillet

This product is a source of high quality protein, which is essential for building mass. It increases bone strength and maintains normal weight. Chicken fillet contains many trace elements and practically no fat.

In order not to minimize the benefits of this meat, it is better to stew or bake it, steam it.

This product contains the valuable protein casein. It is complex, digestible for a long time, thanks to which it maintains muscles in good shape. Cottage cheese is especially useful for those people who have to go without a meal for a long time. It contains a lot of vitamin B12, calcium and other trace elements.

To build muscle mass, but not gain extra pounds, buy fat-free cottage cheese.

Chicken eggs

The yolk contains half of the proteins, fats, vitamins, so separating it from the protein is a gross mistake.

Eggs are a valuable product, but you should not abuse them. It is enough for men to eat up to 6 eggs a day, for women - up to 3.

It is rich in protein and omega-3 acids, there is practically no "harmful" fat in it. This composition helps to build muscle mass, but at the same time helps to maintain a figure and not gain excess weight.

Fish normalizes metabolism, speeds up metabolism and saturates the body with all the necessary elements.

Oat flour

It is an excellent source of carbohydrates, has a low glycemic index and does not require long processing. Oatmeal contains a large amount of coarse fiber, useful substances. It satisfies hunger well and gives a feeling of satiety for a long time.

Thanks to carbohydrates, the product helps to build muscle mass and saturates the body with energy. Oatmeal is low in calories, so it allows you to get rid of extra pounds. It can be safely used by people who are losing weight.

Whole grains have tremendous nutritional value. It gives energy and a charge of vivacity.

Brown rice is especially beneficial. It promotes accelerated muscle growth due to the fact that it increases the level of hormones. Regular consumption of boiled rice normalizes the digestive tract, helps get rid of body fat and makes the body more resilient.

Sprouted wheat contains a large amount of both proteins and carbohydrates. It is rich in zinc, potassium, vitamin B, iron, amino acids and other useful substances. Wheat energizes, increases endurance, normalizes the central nervous system.

nuts

They are considered a source of monounsaturated fats and contribute to the normal functioning of the heart, blood vessels, joints, and ligaments. To accelerate muscle growth, you can eat cashews, walnuts, almonds, Brazil nuts, hazelnuts.

You need to eat about 50 grams of nuts per day. For convenience, you can use electronic scales.

It is a suitable food for people who want to accelerate muscle growth. Milk and kefir saturate the body with protein without overloading it with fat.

Serum is especially useful, it is rich in amino acids. It contains peptides that dilate blood vessels. Due to this, the “delivery” of useful anabolic amino acids to the muscles is normalized. Whey has a complex effect on the muscles, strengthening them.

It is useful to drink whey before training and immediately after it. Then the anabolic effect will be most pronounced.

Buckwheat

Buckwheat is a storehouse of carbohydrates and amino acids that help build muscle. It gives a boost of energy and muffles the feeling of hunger for a long time. Buckwheat is rich in high-quality protein, vitamins and microelements, it is quite nutritious.

You can cook buckwheat with whole and split kernels. It goes well with vegetables and meat dishes.

You should not lean heavily on buckwheat - it is enough to eat up to 2 servings per day. Your diet should be complete and balanced. Be sure to eat raw vegetables and fruits, drink at least 2 liters of water a day. Eating should be a few hours before training.

Healthy fats will help you build muscle. They are found in salmon, salmon, leafy vegetables, nuts, avocados.

Eat vegetables and fruits - they are rich in fiber, nutrients.

Replace sugar with honey. Add it to tea, compote and energy drinks.

Make a training plan and strictly follow it - this will help you gain muscle mass faster.

Include fish oil in your diet - it is rich in nutrients and helps speed up metabolism.

That assimilates and processes food faster than the female. At the same time, without exhausting training and with sufficient activity, young people gain better mass. Simply put, if you just relax a little and increase the amount of calories you consume, they will immediately be deposited in the hips, abdomen and waist. In this situation, there is a more uniform weight gain, and not an increase in unnecessary fat. This rule applies to fairly active and healthy men.

Dubious sports nutrition is clearly not an assistant in gaining muscle mass. If the main goal is to gain weight quickly, it must be taken into account that the rate of gain depends on the regimen and genetics. Just eating extra calories will not help you achieve the desired result. You will need a comprehensive approach to this problem. Proper nutrition, load alternation, weekly rest, good sleep are the best solution to achieve your goal.

Proper nutrition

First of all, it is recommended to abandon the use of semi-finished products. It is important to eat high-quality complete protein. At least 2 servings of fish or meat, cottage cheese 5-6% fat, egg white should be present on your table daily. Average intervals between meals should be no more than 3 hours.

A set of muscle mass occurs due to weight gain and regular training in the gym (2-3 sessions per week). It is worth noting that the recommended duration of each lesson should be 40-45 minutes. It is necessary to eat a sufficient amount of protein foods in combination with useful amino acids, vitamins, trace elements, fats and carbohydrates. It is also recommended to drink at least 2 liters of water during the day. Before going to bed, protein and protein shakes are acceptable.

Glutamine and creatine are the most useful supplements for gaining muscle mass. They are perfect for solving your problem. Glutamine strengthens defenses, improves the immune system. Creatine effectively increases the level of muscle energy and endurance. Experts recommend using these supplements in combination with high-carbohydrate drinks.

To quickly gain muscle mass, you should exclude from the diet foods enriched with animals and other saturated fats (sausages, butter, margarine, lard, fatty meats, etc.).

Before going to bed, food should be rich in protein and easily digestible. In this case, sour-milk products, fish, poultry, vegetables are perfect.