How to build muscle faster. How to build muscle mass. Tips for gaining muscle mass
Some measure themselves by the coolness of their smartphones, others by the speed of Internet traffic, and for others, the volume of muscle mass is important. If you consider yourself to be in the latter group, then you will definitely be interested in ten ways to painlessly increase the desired kilos in the shortest possible time.
Since the body quickly gets used to the loads, they need to be increased periodically. Training with weights is best for this. It should be remembered that the load must be increased a little bit. Either do more and more repetitions each time, or gradually increase the weight. You can’t do without the second: for those who want to acquire impressive biceps, increasing the working weight with each workout is mandatory.
8-12 reps
To build muscle, you need to repeat the exercises eight to twelve times. If you do only 3-6 repetitions, only muscle strength will increase, but the volume will remain the same. But if you repeat it 15-20 times, of course there will be some benefit, because this way you activate muscle work. But overexertion can seriously harm you. Therefore, we advise you to initially determine for yourself an average weight that you can regularly do from 8 to 12 times.
To one muscle group - 7-9 approaches
To prevent hormones from starting to be released, but at the same time muscle mass begins to grow, exercises should be done for about 45 minutes. This time is enough to perform 7-9 approaches to one of the muscle groups and to listen to the album “Flowers” by the inimitable The Rolling Stones during the workout.
To grow muscles you need to eat a lot
While you train, muscle fibers are destroyed, followed by their replacement and new growth. And a fool understands that a rich, balanced diet contributes to muscle building. At the same time, it is advisable to eat with pleasure!
Proteins, proteins and more proteins
If you want to build muscle mass, memorize one simple equation: “Muscles = proteins.” Many beginners, unaware of the existence of this formula, use too little of the microelement so precious for muscle tissue, while complaining about the lack of any results.
To determine how much protein your exhausted muscles need, you need to convert your weight into pounds and multiply the resulting number by 1 gram of protein (there are 454 grams in one pound). This way you will know your daily protein intake.
If you couldn’t find or purchase pure protein powder, don’t give up. In fact, there are plenty of natural foods that are high in protein. Here are the most basic of them:
Chicken meat
All cheeses without exception
Seafood and fish (salmon, tuna, shrimp)
Don't forget about fats
After consuming fat, the number of anabolic hormones in the body begins to increase, promoting the development and growth of muscle mass. These include insulin-like growth factor (IGF-1), testosterone and somatotropic hormone (growth hormone). Some bodybuilders use anabolic steroids to enhance muscle growth. In fact, this is not a very good solution.
Drink plenty of water
The level of our strength and energy reserves in the body depends on how much water we drink. You should definitely drink at least 12 full glasses of liquid per day. In winter, the amount of water decreases slightly, but in summer it should be increased even more. Also, lean on protein shakes.
Keep your cardio to a minimum!
Do you often train your cardiovascular system? Then don’t be surprised that muscle mass begins to grow more slowly. Only those who want to burn fat can perform cardio exercises, and then only after the main activities and for a maximum of 20 minutes. If you overdo it, catabolic hormones will begin to be produced, causing the destruction of muscle tissue.
Get a good night's sleep
In order for muscle mass to recover and grow, it is very important not only to rest, but also to get enough sleep. And that's why:
Only in deep sleep does the maximum release of growth hormones occur.
Metabolism slows down, causing muscle tissue to grow more actively.
Blood flow to the muscles becomes stronger.
Relax more often
During times of stress, a catabolic environment is created in the body. At the same time, the hormone cortisol is produced, which prevents the body from wasting energy reserves. Take a closer look at people: relaxed quiet people can boast more impressive muscle mass than talkative and nimble people. A great example is Schwarzenegger. Calm, silent, and what muscles he has!
The question of how to gain muscle mass at home worries many novice athletes. After all, it is the impressive volumes of the body that allow bodybuilders to participate in competitions. To achieve a certain result, an athlete does not have to buy an expensive gym membership. You can increase your lean body mass and make your muscles more defined by training at home. To achieve your goal more effectively, you need to understand all the nuances of the training process at home.
There are several features. You do not need to spend a lot of time on the way to the gym; other visitors to the fitness center will not look at you. It is very important to force yourself to exercise, as many novice athletes lose motivation after just a few weeks of training.
For effective training you will need:
- A pair of dumbbells, barbell or kettlebells.
- Sports uniform.
- . Bench bench.
- Water bottle.
To gain large amounts of muscle mass, you must do strength training exercises with dumbbells. A pair of 8 and 16 kilogram weights may also suit you. The barbell is a very useful sports equipment. Due to its large dimensions, athletes rarely train with it at home. Dumbbells that can be taken apart will work best for you. Thus, a huge number of new movements will appear in the arsenal of exercises.
Always wear specific training clothing. A comfortable sports uniform will not hamper your movements, you will be able to work in full amplitude. Many athletes ignore this important issue when training at home.
A special mat will help you perform a variety of exercises, as well as exercises with heavy equipment. You may need a special bench for the bench press. You can construct it using improvised means.
Drink water during training. Avoid the effects of dehydration. The more active our lifestyle, the more fluid we need to drink. Constantly restore the water balance in the body.
How to create a training plan?
Home workouts to gain muscle mass (for beginners and experienced) should consist of heavy compound movements. It will be enough for you to study for just one hour. The frequency of classes is three times a week. There are several effective ones.
For newbies
The most effective exercises for beginners are:
- Pull-ups using various grips.
- Twisting on the floor.
- Squats with weights.
You need to start training with. Warm up your joints and ligaments well. This way you can avoid many injuries.
The first exercise on the list should be pull-ups. Install a horizontal bar at home. It can be placed in any doorway. Perform pull-ups using a variety of grips and work intensely. The athlete can effectively and biceps. It is also recommended to use weights. If you can do 10 pull-ups without any problems, you should wear a weighted backpack on your back. 
Using push-ups, an athlete can work the chest and arm muscles. Work to the best of your ability. The number of repetitions in a set is individual. It depends on the experience and skills of each athlete. It is very important to work at a slow pace. You should feel the tension in your muscles. 4 approaches will be enough for you.
To pump up your abs, do crunches. The athlete must feel a burning sensation in the abdominal muscles. It is best to exercise with a special, comfortable mat. Athletes also often perform crunches with the body rotated. 
The last exercise should be. The squat is best performed with weights. This way you can effectively work your thighs and buttocks. This exercise is considered one of the most useful during the process of gaining muscle mass. 
Thanks to these four types of exercise, you can effectively work out most of the muscle groups in the body, as well as prepare the body for future training. The training system will help beginners develop basic skills, as well as slightly increase the volume of muscles in the body. It is best to practice every other day. Muscles must rest. After some time, the athlete can move on to performing a new set of exercises.
For experienced athletes
At the next stage, you can start practicing. This means that in one session you should work several muscle groups at once. It is better to exercise every other day. Create your training schedule.
A good example of what a split training complex at home looks like is presented below.
Monday
On the first training day, it is best to work your back and biceps. These are synergistic muscles. They perform similar contractile work in a variety of exercises. An effective training program should consist of the following sports elements:
- One-arm dumbbell row
- Reverse grip pull-up.
Perform each exercise for 3-4 approaches. The number of repetitions per set should be no more than 12. This will promote rapid muscle growth. To perform one-arm dumbbell rows, lean against a chair or sofa. Work at a slow pace. Concentrate while doing the biceps curl.
Wednesday
On Wednesday, it is best to perform movements that are aimed at pumping the chest and triceps. For this you will need dumbbells and parallel bars. Do the following exercises:
- Bench press.
- Dumbbell lateral raises.
- Dips.
- French press.
The exercises are very effective. Perform a bench press using a pair of dumbbells. It is best to exercise on a special bench. Dips help to work the chest and triceps. You can replace the exercise with regular push-ups using a wide or narrow grip. The last exercise should be the French press. Proper execution of the movement will contribute to the development of the athlete's triceps.
Friday
On the last day of the training program, you should put as much stress on your legs as possible. You can also work your abdominal muscles during the session. Do the following exercises:
- Squats.
- forward.
- Seated dumbbell press.
- Lateral dumbbell raises.
- Twisting.
It is best to squat with dumbbells in your hands. This way, you can better load the target muscle group.
Once you can do all the above-mentioned exercises without any problems, you should start working out in the gym. An athlete can only progress if the muscles are regularly subjected to extreme and unusual stress.
Diet
For your workouts to be effective, you must have the right diet. Do not deny yourself food under any circumstances. Eat plenty of protein-rich foods every day, as well as carbohydrates. The main rule of mass gain is to consume more calories than you burn in a day. The energy balance must be positive.
Healthy foods
Proper nutrition is a key component of a weight gain training program. Athletes often consume large amounts of protein foods. Animal protein is your best bet. It can also be replaced with plant analogues. Eat eggs, chicken, seafood, beans. Eat 2.5 grams of protein per kilogram of body per day.
Don't forget to eat complex carbohydrates. The main part of the diet should consist of porridge (buckwheat, oatmeal, rice, pearl barley), bananas and nuts. Thanks to these products you can get a huge boost of energy throughout the day. Carbohydrates are best consumed for breakfast. Don't overeat before bed. For dinner, you can drink a glass of milk and also eat low-fat cottage cheese.
A varied sports nutrition will help you achieve your goal. Protein will help every athlete answer the question of how to quickly gain muscle mass. Despite the beneficial properties of sports supplements, they are not considered essential. It is not at all necessary to spend a huge amount of money on purchasing protein. It is relevant only for those athletes who cannot eat well and nutritiously throughout the day. For beginners, there is little point in taking protein on a regular basis. In the first few months, you will be guaranteed to gain muscle mass even without using sports supplements.
Do not eat food shortly before class, as you may become ill. Nausea and dizziness may appear. After training, you need to eat immediately. Thus, the body will receive a large amount of nutrients that it will need for recovery.
What should you not eat?
The main goal of training is to gain muscle mass, not fat. Do not eat a lot of fatty foods and fast carbohydrates. Avoid starchy and sweet foods. The amount of sweets, buns and cakes in the diet should be minimal.
Smoking and drinking alcohol are the real killers of progress. The body will spend a huge amount of excess energy and will also become contaminated with toxins. Under no circumstances should you smoke during the mass gain process. Cigarette smoke will harm your respiratory system. Metabolism will become an order of magnitude faster. You may also lose your appetite.
Recovery process
As you know, muscles grow during rest. You must set up the correct daily routine. Sleep at least eight hours a night. During sleep, the process of restoration of all systems in the body occurs. If you can, take a nap immediately after your workout.
Athletes often take contrast showers. It is especially convenient to do this while studying at home. Blood flow in the body will increase, and the body will become more hardened. Cold water can also reduce muscle soreness. Don't forget to engage in light physical activity during your rest days. Do exercises and stretching exercises.
Through hard training, proper nutrition, and a good recovery process, the athlete will be able to achieve his goal. The question of how to gain muscle mass will no longer worry you.
To gain muscle mass and at the same time not “swim away” with fat and maintain an attractive shape, 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 the top 10 products that help increase endurance and increase muscle mass.
Lean beef should become one of the main products on your table. It contains all the substances that are required for muscle growth. It contains iron, zinc, B vitamins and other useful microelements.
Beef contains high quality protein and an amino acid, which, when interacting with insulin, stimulates an increase in muscle mass. The advantage of beef is that it contains a lot of protein, but the meat is low in calories.
Chicken fillet
This product is a source of high-quality protein, which is necessary for gaining weight. It increases bone strength and maintains normal weight. Chicken fillet contains a lot of microelements and virtually no fat.
In order not to reduce the benefits of this meat to a minimum, it is better to stew it, bake it, or steam it.
This product contains valuable protein casein. It is complex, takes a long time to digest, thanks to which it maintains muscle tone. Cottage cheese is especially useful for those people who have to go without food for a long time. It contains a lot of vitamin B12, calcium and other microelements.
To build muscle mass, but not gain extra pounds, buy low-fat cottage cheese.
Chicken eggs
The yolk contains half of the proteins, fats, and 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, and contains virtually no “harmful” fat. 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 necessary elements.
Oat flour
It is an excellent source of carbohydrates, has a low glycemic index and does not require much processing. Oatmeal contains a large amount of coarse fiber and nutrients. It satisfies hunger well and gives you a feeling of fullness for a long time.
Thanks to carbohydrates, the product helps build muscle mass and saturates the body with energy. Oatmeal is low-calorie, 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 boost of vivacity.
Brown rice is especially healthy. It promotes accelerated muscle growth by increasing hormone levels. Regular consumption of boiled rice normalizes the gastrointestinal tract, helps get rid of fat deposits and makes the body more resilient.
Sprouted wheat contains large amounts of both proteins and carbohydrates. It is rich in zinc, potassium, vitamin B, iron, amino acids and other beneficial substances. Wheat energizes, increases endurance, and normalizes the functioning of 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, and hazelnuts.
You need to eat about 50 grams of nuts per day. For convenience, you can use electronic scales.
This 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.
Whey is especially useful; it is rich in amino acids. It contains peptides that dilate blood vessels. Thanks to this, the “delivery” of beneficial anabolic amino acids to the muscles is normalized. The serum has a complex effect on the muscles, strengthening them.
It is useful to drink whey before and immediately after training. 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 suppresses 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 shouldn’t go heavy on buckwheat - eating up to 2 servings a day is enough. Your diet should be complete and balanced. Be sure to eat raw vegetables and fruits, drink at least 2 liters of water per day. Eating should be several hours before training.
Healthy fats will help you gain muscle mass. They are found in salmon, salmon, leafy vegetables, nuts, and avocados.
Eat vegetables and fruits - they are rich in fiber and 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.
Real advice is provided that will help you increase muscle volume and develop titanium strength, only effective methods tested in reality!
1. Roll the barbell back for a deadlift.
When you start doing it, pay attention that during the start the bar of the bar touches your shin, not 5 or 2 cm from it, but specifically touches your legs. The same thing when lowering the bar, it should literally slide along your legs, this will allow you to take more, work the muscles better and take the load off your lower back.
2. Train while standing
Give preference to working in a standing position than sitting, this way more muscles are involved in the work, including trunk stabilizers, which are responsible for coordination, which makes the muscles stronger and more resilient. For example, or they will involve a lot more muscles in the work.
3. Use different degrees of stress
Everyone knows that the best number of repetitions for muscle growth is in the range of 8-10 repetitions, but you should not focus 100% on this. Perform 8-10 repetitions for 4 weeks, then for the next 2 weeks raise the working weight by 4-6 repetitions, then return to 8-10 repetitions.
You may not be able to do 8 reps with the weight you worked with for 6 reps, but you will definitely be able to lift more because your strength will increase, which will pull the mass with it.
4. Increase the number of repetitions
Continuing the previous advice, if, for example, when performing 10 repetitions you overcome a weight of 50 kg, do not focus on it, reduce the weight to 35 kg and do 20 repetitions. This method will improve endurance and muscle definition, so use this method for a short time before the summer season.
5.Use your toes
This applies, for many in the heaviest repetition it helps to lift the weight not by focusing on the heels, but by lifting them and focusing on the toes, try it too.
6. Use isometric drop sets
The essence is the following - when performing, for example, curling arms with a barbell, after the intended 8 repetitions, you do not lower the barbell, but leave it at the top - straining isometrically, at this time your partner removes 20-25% of the weight and again 8 repetitions and so on until an empty bar remains.
It is the situation with bent arms that does not allow the biceps to relax for a few seconds, as happens in the lower position.
7. Fix your elbows when bending your arms
Do not allow your elbows to wander when training your arms with a barbell or dumbbells; this improves the movement technique and allows you to more specifically work your biceps and triceps.
8. Use medications to improve digestion
If you want to gain weight, then your body needs more fuel than usual, you will have to eat twice as much, and this is not a pleasant surprise for our digestive system. To help, use digestive enzymes to facilitate the digestion of food, for example, mezim.
9. Thicken your grip
Try using a towel or other fabric when lifting the barbell, wrapping it around the barbell, this will change the grip style, increase its tenacity and give your forearm a good workout, making it stronger and more resilient.
10. Use different grips
Do not use 1 type of grip, remember in your training program there should be 3 different types - (when the thumb 
does not turn you off from work), reverse (when the palms look at the body) and neutral (palms look at each other) - they include different muscle groups in the work, which allows you to train the body in a more varied way.
11. Use a heavy ball
Take a heavy ball weighing 5 kg into your training program, stand near a wall and throw it up into the wall with all your might, as high as possible - perform 3 sets of 6-8 repetitions - this will activate new muscle fibers that will help in the future handle more powerful weights.
12. Choose the right shoes
This may seem like a small thing to many, but using spanking during heavy lifting on a subconscious level forces you to keep the thought in your head, will your leg move when lifting heavy weights?! This thought enslaves us and does not allow us to truly work out the columns that support our body.
13. Don't relax during exercise.
When doing a given number of repetitions, do not relax, keep your muscles in constant tension, this is much more difficult to do than resting for 2-3 seconds after each repetition, but much more effective in terms of increasing mass and strength.
14. Do pull-ups daily
It doesn’t matter whether it’s days of rest or training, every morning and every evening do 1 set of pull-ups for the maximum number of times, rest only on Sunday. In 1-2 months you will see the results increase in muscle mass and strength, as well as in working weights.
15. Train on a half-empty stomach
The last meal should be at least 2 hours before training and in moderation; training half hungry is much more fun and invigorating, this eliminates the feeling of heaviness.
16. Constantly increase the working weight
You cannot exercise with the same weight all the time, you must use. If you work with the same weights for a long time, then muscle volume will also be maintained at a certain level and you can forget about further growth. Without this, it is not possible to increase muscle mass and strength.
17. Train in descending order
Usually there are 2-3 warm-up approaches, and then 3-4 heavy work with constant increase. Use the method from time to time - do 2-3 warm-up approaches, then set the maximum working set to 6 repetitions, then reduce the weight by 10% and do 8 repetitions, then 15-20 and do 10 repetitions.
This will not allow the muscles to get used to the load, which means they will not stop responding to it.
18. Use liquid food
Not every time it is possible to eat every 3 hours - unpack the boxes, use forks, spoons, especially if the whole day 
passes on the feet. It’s another matter when it’s made from important and healthy products, drank, charged the body with nutrients and order.
19. Do pull-ups with an assistant
Here we will consider 2 methods:
1) Use a special tourniquet, which is attached at both ends to the horizontal bar, and in the center you rest your knees and it springs you up, helping you pull yourself up.
2) Ask your partner to help you pull yourself up when you can’t anymore. Moreover, it helps to pull yourself up, and in the negative phase you yourself sink.
20. Pump up your arms on squat day.
After training your legs, your arms are fresh and full of strength, this will allow them to be pumped up much better than during a back or back workout.
Train, try hard and don’t be lazy, everything is in your hands, jocks and lovely ladies, good luck!
If you want to know how to gain muscle mass, then this article is for you. In it I will tell you how I gained 19.5 kilograms of muscle without chemicals. And you, no matter what body weight you have, will be able to build muscle.
The secret of a pumped-up body is simple - it must be strong and resilient.
The stronger you become, the heavier you lift barbells and dumbbells in training, and accordingly, your muscle mass increases. It's simple.
This is especially important for those guys who want to learn how to build muscle mass without using additional muscle growth drugs, as well as those who do not have excellent genetics (just like me). More strength means more muscles.
Before you continue reading the article, I recommend that you watch this video, especially if you can’t answer the question of why I can’t gain weight. From it you will learn about ways to increase muscle mass if it is not growing well.
Ectomorph: how to gain weight?
The most common mistake in bodybuilding
Walk into any gym and you will see young guys doing split training. That is, they lift 5-6 times a week, devoting each day to a specific muscle group. They perform a mind-boggling number of repetitions in each set, pushing themselves to the point of complete exhaustion, because they so dream of having a pumped up and sculpted body... I personally saw how they managed to do 10 isolation exercises per muscle, hitting it from all sides. I'm sure all this is familiar to you too.
Many guys have read popular sports magazines and imagined that such separate training is the path to success. Or maybe they saw those fashionable dudes with an important look and impressive biceps training in the same gym? And they wanted to achieve the same results. And what, a monkey sees, a monkey does, as one ancient wise proverb says.
In reality, most sane guys wouldn't train like this. Why? Yes, because in 5 years they will look exactly the same as today. And they want more mass... Those few who still took split training as a basis are conditionally divided into the following groups:
- Genetic freaks– these guys are building muscles DESPITE split training, not because of it. They are truly the real lucky ones! I have met individuals who seemed to gain muscles just by looking at the weights. I don't want to be accused of racism, but it happens more often to dark-skinned people. And, nevertheless, even if you were lucky enough to be born with the constitution of Superman, I still advise you to refuse such separate training.
- Steroid jocks- This is a very common phenomenon among powerlifters, especially professional ones. But there are also those who are categorically against any synthetic protein analogues. Before I equipped my home gym, I had to work out in a regular gym for 5 years, and, imagine, more than half of the guys were on anabolic steroids! And only thanks to them, they were able to achieve impressive amounts of muscle tissue, and not to dubious split training. Of course, such huge amounts of hormones introduced into the body cannot but contribute to muscle growth. But this is not about us, we don’t accept such unnatural methods, right?
- Advanced lifters– this group includes the best of the best. If they use split training in their programs, it is only for polishing and sharpening their muscles. They just don’t need to gain weight anymore, they need to stay in good shape. Unfortunately, many guys put the cart before the horse... and all their attempts to fashion at least something are futile and useless... The reason is the lack of muscle mass, that is, building material. It is important to understand that split training will not produce results until you gain the required body weight. And this, in turn, requires good strength and endurance of the body.
Here's what that means: If you're a new, drug-free bodybuilder with average or worse, lousy genetics (like me), building muscle comes down to this:
If you haven’t lifted more weight today than you did a year ago or even a month, then you’re not building muscles, you’re suffering from bullshit!
And I don't care if you're hurt. You can press 14 kilos in each hand on a bench or on a BOSU machine until you're blue in the face... But a guy who benches 114 kilos will, in any case, have a more impressive chest. And that's only because he uses more weight in his exercises. Remember, more strength means more muscle.
It is no coincidence that super-strong people always have a courageous and attractive figure. This is natural. They know a simple law: “More strength – more muscles.”
Let's take, for example, Arnold Schwarzenegger, seven-time Olympia champion. Few people know, but Arnold's strength is not based on years of training. Heck, he even competed in powerlifting before pursuing a career as a bodybuilder!
And in his latest autobiography, “Total Recall,” the respected governor writes:
“The truth is not that all bodybuilders are naturally strong, especially those who built their bodies on weight machines. But years of powerlifting and free weight work gave me my massive biceps, broad shoulders, strong back and sculpted hips. I realize that I look much bigger and stronger than others."
— Arnold Schwarzenegger, Total Recall.
Arnold Schwarzenegger deadlifts 317.5 kg. He proved that “more strength equals more muscle”
The picture shows Schwarzenegger lifting weights of 280 and 322 kg in powerlifting competitions. This behind several years since he received his first Mr. Olympia title. His results in the squat of 215 and in the bench press of 200 kg also gained worldwide fame. Strong, isn't it? And he is far from the only person who understood the principle “More strength - more muscles.” Here are more examples of athletes who showed remarkable strength...
- Franco Colombo - Arnold's training partner was even more powerful. Franco, originally from Italy, was a champion powerlifter. His max deadlift was almost 343 kg, bench press – 238 kg and squat – 297 kg. He was so strong that he could easily burst the heating pad while inflating it. Arnold convinced Franco to compete in competitions, and the Italian bodybuilder won the Mr. Olympia title twice. He also followed the principle of “More Strength, More Muscle,” so he developed strength and endurance first before lifting the weight of his barbell.
- Reg Park – known as Arnold Schwarzenegger's mentor. It was from him that Arnold gained knowledge and skills. He became the progenitor of the “More Strength – More Muscle” technique, convincing his students to develop the strength of their body, and only then maintain it with daily split training. Reg Park's maximum deadlift was 317.5 kg, bench press - 227 kg, squat - 272 kg. It was also his idea to create workouts in the 5x5 format (5 sets of 5 repetitions). Park won the Mr. Universe title three times and, unlike Arnold, did so much earlier than the advent of steroid supplements. This proves that building muscle by increasing strength really works, which makes us, ardent opponents of synthetic aids, happy.
- Dr. Lane Norton - professor, candidate of sciences. Professional bodybuilder, natural powerlifter, no steroid supplements. His deadlift is 317.5 kg, his squats are 280 kg, and his bench press is 175 kg. I once had the pleasure of interviewing Lane Norton for my StrongLifts forum, and he said this to me: “I would never have gotten rid of my skinny legs if I hadn’t increased my weight by 500 pounds, especially on the back squat.” This decision soon gave the required volume to his hips: they were 53 cm, but became 71 cm. Impressive, isn’t it? Once again it proves the rule “More strength – more muscles.”
- And many, many others... This and Ronnie Coleman eight-time Mr. Olympia, whose deadlift is 363 kg. His words became famous throughout the world: “Everyone wants to be a bodybuilder, but not everyone wants to lift heavy weights.” AND Sergio Oliva, an Olympic athlete, he could lift a barbell of 136 kg high above his head! He was awarded the Mr. Olympia title three times. It is impossible not to mention Stene Efferding, the strongest professional bodybuilder, holder of the world record for barbell squats (387 kg). The list can go on for a long time...
One thing is clear: these champions would not spend their precious years developing strength and endurance if they were not sure that only through strength they could build a beautiful, sculpted, muscular body. Why do you think they, having switched to split training, continued to lift heavy barbells and dumbbells? Yes, because they knew the main secret of bodybuilding: “More strength - more muscles.”
But you don't HAVE to become a bodybuilder!
Isn't it true? Most guys consider the method of building muscle by accumulating strength, although not entirely revolutionary, but very effective. Few of us (at least I hope so) are eager to show off our biceps, doused in oil for added effect, by parading around the stage in a thong. But few people want to become a real bodybuilder, in the full sense of the word. And you can count on one hand those effeminate eccentrics who are only occupied with narcissism.
Instead of all this nonsense, normal guys want to have an athletic, toned figure, they want not only to appear strong due to an impressive torso, but also to be so. You will especially want this after you learn that the goal can be achieved by exercising for 1 hour 3 times a week, without taking any medications or supplements.
Most novice athletes don’t even realize that there is a worthy alternative to bodybuilding. They don’t even know how to gain muscle mass quickly without resorting to these tedious, ineffective split workouts. But you will find out now (if you didn’t know before). This is strength training.
Here's how it works: Every workout you try to increase the weight of the barbell and dumbbells. So, gradually, you become stronger, while at the same time adding volume to your muscles. Everything is simple, fun, relaxed. This is the fastest way to build muscle tissue, without supplements.
Another good news: you don't have to lift 317.5 kg like Arnold did. Damn, even I can't do it again! And yet, despite my poor genetics, I gained 19.5 kg of pure muscle weight without taking any steroids. How did I do this? Just: I trained for strength, not muscle growth.. And if I did it, as did my like-minded people, then you can too.
How to gain muscle mass quickly
8 most effective tips on how to increase muscle mass for beginner bodybuilders with average genetics and a complete rejection of any anabolic steroids.
Let's clarify right away. I have terrible genetics, I never thought that I could become a jock. In fact, many athletes consider me a hard gainer because my thumb fit easily over my middle finger when I grabbed my wrist. Can you imagine? They called me “that skinny one with the ectomorphic genetics.” But I still managed to gain 19.5 kg, and this is only the weight of muscle tissue! And after I helped tens of thousands of guys from all over the world acquire the desired shape, I decided to organize my knowledge. Below you will find 8 tips on how to build muscle quickly, I really hope you find them useful.
1. Strength is needed to grow muscles.
In Ancient Greece there was an athlete named Milo. He trained for the Olympic Games by carrying a newborn calf on his back every day. The calf grew and became heavier and heavier, accordingly, the weight increased. It was thanks to this unusual method that Milon became strong, resilient, his muscles grew and took shape. By the way, he became the winner of the Olympic Games 6 times.
Every day Milo carried a calf. The heavier he became, the faster the ancient athlete's muscles grew.
Of course, most likely this story is just a legend, but the moral is clear : In order for your muscles to grow, you need to develop strength by gradually increasing weight. It's the simplest, yet most powerful and effective way to build muscle... which means you can throw away all those fancy fitness magazines and forget the complex workout programs they contain. Please note some useful tips:
- Stop confusing your muscles. You shouldn’t change exercises every week, you shouldn’t rush from one program to another, hoping to find the one that is most effective. You understand, strength is dependent on each lift, so you will only see progress if you are consistent and stable. Besides, if you follow this path, you will never become a professional. If you want to shake up your muscles a little, just lift 2kg more than your last workout.
- Stop tearing your muscles. There is no need to do an endless number of repetitions in each set, exhausted from fatigue. This will overtrain your muscles and make you sore instead of muscular. It is also very draining mentally, killing motivation and positive attitude.
- Stop “pumping” your muscles. BEFORE pumping muscles, you need to build them.
Some “experienced” bodybuilders say that it is possible to gain strength without gaining a single kilogram of muscle weight. That strength is a neurological concept, it all comes from psychology. Allegedly, they have met individuals who can easily do squats with a barbell of 227 kilograms, while leaning on their skinny legs. Well, maybe such weirdos do exist in this world, but somehow I haven’t seen them yet... Why? Yes, because these are all urban legends, nothing more. The stronger a powerlifter, the more muscular he will be, and vice versa, because, as we already know, more strength means more muscles.
The most important thing you should take away from this article is “More strength - more muscles.” Like the ancient Greek Milo, you should try to increase the weight every workout, at least a little. Don't worry about muscle strain. Everything will be fine, don’t forget to add weight. You will automatically become stronger by lifting more and more weight, which means your muscles will grow. It's very simple.
2. To grow muscles, do basic exercises
For four years in a row, every Sunday I lifted dumbbells tirelessly for 45 minutes until I could no longer feel my arms. And when I discovered Reg Park's 5x5 workout, which did not include this exercise, I was afraid that I would lose the muscles I had built. And only a year later, I was convinced that my muscles not only did not disappear, but became even larger and harder than before. I realized that isolation exercises are... Not panacea, unfortunately.
There is no need to purposefully pump your arms. When you do a compound exercise, such as a bench press, the arm muscles get a great workout: the triceps, like the pectoral muscles, are under tension.
This is why you'll never see a lifter with skinny arms still lifting 227kg. The tree is big and has thick branches. Complex exercises involve NOT ONLY several muscle groups at once, but also our limbs. That's why my StrongLifts students pumped up their arms without doing a single dumbbell lift. What conclusion can be drawn from this? If you want to build muscle, stop doing isolation exercises and start doing compound exercises.
- Your goal is to build up your biceps. First, say “Stop!” tedious dumbbell lifts (with a block on the bend). Second, start doing bent-over rows.
- Your goal is the chest. Avoid dumbbell lateral raises. You need a bench press.
- If you want bigger shoulders, stop doing dumbbell raises in front of you. All you need to do is press high overhead.
- If the target is the back, then say “Stop!” row of the upper block on the back while sitting (upper row). Deadlifting is your priority.
- Do you need to add volume to your legs? Leg extensions on a machine are useless. Barbell squats are what really work.
Thanks to complex exercises, you can achieve harmonious development of the whole body, and not just one part of it. And since several muscle groups work at once, you will burn more calories. Another undoubted advantage of such training is that with the help of 2-3 exercises you work all the muscles. You save a lot of time.
3. Do Free Weight Exercises to Build Muscle
I first started doing barbell squats in January 2000. It was Smith's car. My mentor and I worked out on it for quite a long time, but one fine (or not so) day something happened with the simulator, we didn’t want to wait and decided to try it on a barbell rack that was collecting dust in the gym.
My mentor started doing the exercise with his usual weight, and what a surprise we were when he couldn't do HALF the set that he could easily do on the Smith machine!
It was a shock for us: we were simply perplexed, How It could happen that doing squats is much harder with free weights. But common sense told us that This will be many times more effective and productive for building muscle mass.
From that day on, we never touched Smith’s car again; we simply saw no reason. Exercises with free weights have become a priority for us. And so it continues to this day.
Of course, now I already know why such exercises give more results than all these simulators, Smith machines and others.
There the weight is already adjusted, but with free weights you have to adjust the weight and balance yourself.
That is why exercises with free weights are advisable and even necessary to be performed outside the walls of the gym, AT HOME, for example - they are noticeably strengthen stabilizing muscles. The same cannot be said about exercise machines.
It has been scientifically proven that overall muscle activation during an exercise with free weights is 43% greater than with a Smith machine.
Free weights force all your muscles to work AT FULL POWER, since you can balance the weight YOURSELF the way you need, and not the way it was programmed by the developers of the exercise machine.
In addition, I believe, unlike many athletes, that free weights are ten times safer than exercise machines.
This is true - the machine forces us to make fixed, often unnatural movements, which can lead to various injuries and sprains of ligaments and muscles. By working out with free weights, you ensure complete comfort of movement, and most importantly, safety. You can be sure that you will not injure your knees, shoulders and back (the most vulnerable places).
If you are afraid that the handle will fall on your head while performing the exercise, then I advise you to pay attention to power frame. If you suddenly lose momentum or get lost, the frame design will pick up your movement, which minimizes the risk of injury.
I have been training on the power rack for 9 years now. And at home, by myself, all alone, without any instructor. And there was no such thing that the handle would fall on me. As is usually the case, the things we fear actually rarely happen. Fear has big eyes.
If you still have doubts about free weights, then I advise you to do the same as the hero of Ancient Greece Milo. He started with the calves and took his time. Do the same: start with light weight, and at each training session add a little.
This way, you can gradually prepare your body for greater stress, and also avoid injuries and sprains. As your weight increases, so will your confidence in free weights.
I highly recommend working out with free weights, not on machines. They are much more effective for building muscle mass, especially for those powerlifters who do not take any steroid supplements.
5. To grow muscles, lift a barbell and do basic exercises
Arnold Schwarzenegger achieved his results not thanks to dumbbells, which he considered an ADDITIONAL element, but only thanks to strength exercises with a BAR. Presses, deadlifts, squats - they have become key in the professional career of a bodybuilder.
Many novice bodybuilders naively believe that they can achieve the same stunning results as Arnold with the help of only dumbbells But they are deeply mistaken. Those who prefer to casually play with dumbbells while sitting comfortably in front of the TV should be aware that such efforts will not give anything other than a deceptive feeling of vigorous activity.
And indeed it is: squats with dumbbells are not effective because you're using too much energy to lift the dumbbells onto your shoulders and keep them there than you really should. But squats play a very important role in building muscles.
Dumbbells are not able to give you the proper load, therefore, in essence, they are only an auxiliary tool in bodybuilding. You can confidently add 2 kilograms each workout with a barbell, but with dumbbells it's not so simple. Even with less weight gain, you risk developing plateau syndrome.
To be fair, it is worth noting that when working with dumbbells, the stabilizing muscles are much more involved, unlike a barbell.
But our goal is to BUILD MUSCLES, and for this we need to become stronger and more resilient. And to become strong, you need to lift heavy weights. Remember, more strength equals more muscle? With a barbell you can use heavier weights than with dumbbells.
By the way, squatting with a barbell of 136 kg is much easier than with dumbbells of the same weight. Just imagine, you’ll have to squat while holding 68 kg in each hand! You also have to manage to lift them to your shoulders and hold them there. It's going to be a pretty good workout!
Only after you can do a squat with a barbell of 136 kg, a bench press of 102 kg and a deadlift of 181 kg - only then can you use dumbbells as a additional load. But not before.
So put the dumbbells aside for now and let them wait. Great things are ahead with the barbell!
5. To build muscle, you need to exercise more often.
It is not at all necessary to immediately start exercising 5 times a week.
What I mean is that it would be advisable to do the bench press and barbell squats 2 times a week. Please note that The more often you exercise a muscle, the larger it becomes.
And yet, I spent a whole 5 years on this bullshit that fashionable fitness magazines push on us - split training. You know what this is, right? This is an intense workout of one muscle group in one day, consisting of a large number of isolation exercises. With an endless set of repetitions and long sets, when by the end of the workout you are just like a squeezed lemon.
When I came across Reg Park's famous 5x5 workout, I thought he was nuts. I'll explain why. After leg day, my muscles recovered within a week. And he suggested doing squats 3 times a week!
“This definitely won’t work, it’s simply impossible, I’ll be OVERLOADED!”, I thought.
But luckily I decided to give it a try. And I realized how deeply I was mistaken!
Honestly, if you are not able to squat 3 times a week, this means that you are NOT overtrained at all, but on the contrary - UNDERTRAINED!
Think about my words - even sprinters like Usain Bolt, for example, train several times a week. Swimmers (Michael Phelps) also swim almost every day to stay fit. Millions of Olympic weightlifters train diligently, tirelessly, 4-5 times a week.
You won't find a sport that only trains one muscle group, supposedly to avoid overtraining.
And only magazines for jocks talk about this nonsense. All other sports require almost daily physical activity. And if you are not able to maintain such a pace, then you are weak and out of shape. UNDERTRAINED, in other words.
The question you need to ask yourself is “Why are athletes in ANY sport able to train the same muscles MULTIPLE times a week, without any signs of overtraining, while simultaneously GAINING strength?”
The answer lies on the surface: they do NOT follow the stupid advice of sports magazines and do not succumb to their provocations.
Because when you hammer the same muscle all day long until your physical and moral strength is completely exhausted, then the next day you won’t even be able to move, let alone a full workout!
On the other hand, if you give a moderate load (as every normal, adequate athlete does), then you can calmly train your muscles for a week, and you will not get any OVERTRAINING, and the body will develop harmoniously.
So stop your sophisticated programs, stop training your muscles only once a week (but until you lose your pulse). Say "Yes!" moderate and dosed loads, you should not force your body, otherwise it may take revenge on you. Start doing squats and bench presses at least 2 times a week to start. Focus on increasing strength without unnecessary pain. Remember, more strength means more muscle.
6. For full muscle growth, you need rest.
I'm sure you've heard that muscles don't grow when you exercise them, but on rest days. And, although this is not entirely true, there is some truth in it.
Of course, if the guys use various steroid supplements, then they will exercise 5-6 times a week. But for natural lifters like me, it makes more sense to go to the gym 3 times a week.
The temptation is very great, especially for those who are accustomed to a sedentary lifestyle and want to radically change their rather fat and flabby body. You always want everything at once.
And so they begin to pump hard, quickly get tired and lose motivation, in the end. In addition, such training takes a lot of time, but you shouldn’t forget about family, work, and friends.
It is much better to make it a healthy habit to do bodybuilding 3 times a week, this will give you time for muscle recovery. More doesn't mean better.
7. You need to eat well to grow muscles.
Now let's talk about how to eat right to gain muscle mass. Your muscles need nutrients - proteins, carbohydrates and fats. If you want to have big muscles, you need to eat well. The basis of your diet:
- Natural products, preferably without heat treatment. Avoid processed foods, fast food, and carbonated drinks. Instead, eat natural foods such as meat, chicken, vegetables, fruits, and cereals.
- A day requires 1.5 grams of protein per 1 kg of body weight. And no need to replace it with artificial whey powder! Just every meal should contain protein. For example, eggs for breakfast, poultry for lunch, cottage cheese for an afternoon snack.
- Drink more water. Intense training causes increased sweating, so the body loses a lot of fluid. Muscles require water for recovery and regeneration. Headaches are the main sign of dehydration. Therefore, it is necessary to restore water supplies.
8. It's important to be consistent when building muscle.
Arnold Schwarzenegger started lifting at the age of 15. Seven years later, in 1969, he took part in his first Mr. Olympia competition.
Then he lost to Sergio Olivio.
However, the very next year Arnold became a champion, 8 years after the start of training.
And some naive guys HOPE that 8 weeks will be enough for them to achieve the same success, because they read in one magazine that you can gain 15 kg of muscle weight in a month by following a miracle training program.
This is impossible. Gaining more than 1 kg of muscle per month without using any supplements is unrealistic.
As for me: in the first year I gained 11 kg, in the second - 5.5 kg, in the third - 3 kg.
And these 19.5 kg are pure muscle weight, earned only by physical activity, without the help of steroids. I don’t want to demotivate you at all by saying that 1 kg per month is your limit.
On the contrary, I want to MOTIVATE you.
So that you understand that you don’t have to chase instant results, but you have to work for quality. It is important to be consistent: pump iron three times a week and not give yourself any slack. Day after day. Week after week.
This is the only way you will gain 1 kg per month without much difficulty, and in exactly a year you will gain 11 kg, I guarantee you that! Rest assured that your efforts will not go unnoticed. People will ask you, be interested.
Always think ahead. Remember: 3 times a week! And no concessions!
Don't waste your time reinventing the wheel!
Try the 5x5 workout
I have long noticed that some guys, when they come to the gym, spend a lot of effort lifting weights without bothering with planning, while others, on the contrary, think too much, showing few results.
We need to find a middle ground. Of course, you wouldn’t put “How to build muscle” into a search engine if you had any idea about it.
Therefore, you should not reinvent the wheel; use an already proven program.
