What exercises to do to build muscles. How to quickly and correctly build muscles and a beautiful body. Increasing training intensity

In order to build muscles, it is not enough to simply create a program of 3-5 exercises and exercise 2-3 times a week. You need to think over your diet, create an exercise program that would make all the muscles work and possibly connect sports nutrition. The most important thing in studying at home is to maintain regularity and not miss classes. To do this, you can set a reminder on your alarm clock and choose hours during the day in which no one will interfere with your exercises.

How to build muscles

Systematic exercises combined with proper nutrition are 100% successful. You should pump up your muscles at home in a calm environment. at a slow pace, gradually increasing the load and increasing the number of approaches. They start with one set, then increase to three or four approaches, more often - there is no need.

When performing tasks there should be no jerks or sudden movements, because of this, you can pull ligaments or injure joints. Preliminary training sessions muscle mass You need a small initial warm-up for 5-10 minutes and breathing.

Healthy diet

Protein synthesis stimulates growth muscle fibers. The anabolic effect will occur if there is a sufficient amount of protein in the diet. The amount of protein food should increase 2-3 times compared to normal nutrition. You need to adhere to the following scheme for the intake of nutrients from food, per kilogram of body weight:

• Protein 2 grams;
• Fats 0.5 grams;
• Carbohydrates 4 grams.

A proper diet for gaining muscle mass should contain lean meat, fish, cottage cheese and dairy products. You should not neglect vegetable proteins from legumes and cereals; it is recommended to eat peas, beans, chickpeas, mung beans, and whole grain porridge. The use of brown brown rice and buckwheat has proven itself to be excellent.

If the goal is to pump up muscles at home, then avoid sugary carbonated drinks, fast food“fast food”, trans fats, unhealthy fast carbohydrates, lard, sugar, alcohol. It is necessary to adjust the amount, but not completely abandon salt, vegetable fats and nuts. These foods contain a lot of polyunsaturated fatty acids, which are necessary for protein synthesis.

Adequate rest and routine

In order to pump up muscles, there is no need to train around the clock; muscles “love” alternating maximum loads and rest. Therefore, between workouts the body needs rest and proper sleep. During relaxation, fibers are restored and muscle mass increases.

When they want to quickly build up muscles, they make a common mistake: every session they push themselves to the maximum of their capabilities. Experienced trainers recommend reaching the limit no more than once every month and a half. Why? Firstly, the load on the muscle fibers should be gradual. Secondly, you need to let your muscles get used to it before increasing the maximum at home.

Equipment for classes

At home, you can use simple equipment. Many exercises are performed completely without the help of sports equipment, achieving excellent results.

Exercises at home can be done with weights, suitable plastic bottles with sand or water. You just don’t need to fill them completely; increase their weight gradually.

Sports supplements

It would be useful to enrich the body with levocarnitine. This will allow you to quickly build muscles at home. Thanks to l-carnitine, endurance and energy will increase. At home, this will increase the load, and if there is a problem excess weight, then levocarnitine will help get rid of fat. The consumption rate is indicated on the packaging.

Take the daily dose in two or three doses: in the morning and before training. You should not use the drug at night, as this may interfere with proper rest.

Rules for doing exercises at home

To begin with, to build muscles at home, you need to create a training plan yourself or together with an experienced trainer. If you do it yourself, you may not balance the exercises.

• Determine which parts of the body will be pumped up, because it is important to maintain balance. You should not neglect exercises that allow several muscle groups to gain mass at once, for example, plank or pull-ups, because as a result of one movement six muscle groups are trained;
• Calculate the starting number of sets, based on the fact that the muscles need to increase the load gradually. Only in this case will they grow and take shape in relief;
• Select 1-2 exercises for a muscle group in the program;
• The training is performed without jerking, in at a relaxed pace. The speed is increased depending on the goal, for example, when doing pull-ups, if you want to warm up the joints and ligaments of the hands;
• Breathing must be correct; it is considered correct when you exhale for effort and inhale for relaxation.

Sports training program for gaining muscle mass

In order to pump up your muscles at home, you need to train for 50 minutes, not counting the warm-up time. The frequency is 2-3 times a week. However, you should not try to do a workout every day, because the muscles need a break during which they will be at rest. You should rest for 45–60 seconds between sets. Before pumping up your muscles, while at home, ventilate the room and do a warm-up to warm up your joints and ligaments.

Sports exercises for warming up

The following types of physical activity are suitable for warming up:

• Make a “wheel” with your hands 8-10 times in one direction and the other;
• Running or walking in place;
• Jumping rope;
• Tilt your body to the sides.

Chest exercises

To train the pectoral muscles, it is good to do push-ups.

• Push-up exercise with a stop. Perform from the floor, hands shoulder-width apart or slightly wider. I raise the body, while fixing the body low above the floor for 5-10 seconds. Then they return to their original position;
• The same as push-ups, only narrow grip, this way you can work your triceps. Place your hands under shoulder joints, and already;
• Wall push-up exercise. Hands rest on the wall, it is like a projection of the floor, palms shoulder-width apart, feet firmly on the floor. Fist push-ups are recommended for those who have been practicing for a long time. Used when you need to strengthen the tendons of the hands and strengthen the metacarpal bones.

Perform 1–3 approaches, 8–15 repetitions. You should start at the lower end of the rep range.

Pull-ups on the horizontal bar help strengthen the muscles of the arms, abdominals, biceps, main muscle of the shoulder and brachialis. When doing pull-ups, the result is that several sections of muscle fibers are trained at once: broadest backs, pectoral and forearms.

Any pull-up should begin with a sag for 7-10 seconds on straight arms. Finish according to the same scheme.

• Pull-ups are done with a medium grip on the horizontal bar;
• Same reverse grip, the hands are turned towards themselves with the backs of them;
• You can do pull-ups with a narrow grip, with your palms moved 5 cm towards the center of the horizontal bar;
• A straight wide grip is a training for advanced people, because the grip occurs on the hands as far away from the center as possible.

The number starts with 4-5, gradually increasing to 8. For those who already have experience working out on the horizontal bar, you can use the regression method, that is, start with 6-8 pull-ups and gradually reduce them. During classes, you can alternate exercises.

The pace is adjusted depending on the goals:

• If you need to quickly pump up your muscles, they rise slowly, but quickly fall;
• When it is necessary to give strength to the muscles, they quickly rise and calmly fall;
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• If you need to stretch the muscles and tendons, then quickly rises and also descends, while sagging for 10 seconds.

Exercises with dumbbells are suitable for triceps. Triceps training should not be 2-3 times a week, once is enough.

• To begin with, lift dumbbells and place them behind your head, with your elbows near your ears;
• Bent over arm extension with dumbbells supported on a bench or chair. In this case, the body is placed parallel to the floor and only the arm works from the elbow;
• A triceps training option for advanced athletes is the bench press. The arms are raised and form a right angle to the body. The elbows are fixed and the palms are facing each other. Lower your arms with dumbbells to your head without moving your elbows, pause for 2–5 seconds, return to the starting position.

Perform exercises in 1–3 sets, 8–15 repetitions.

When an athlete’s goal is to quickly pump up the abdominal muscles, they perform the exercises slowly, trying to feel each muscle; as a result, abs will appear.

Before starting to work with the press, you need to make sure that there is no excess fat, to do this, measure the width of the fat fold. If it is more than 1 cm, you will need to first diet to get rid of fat, otherwise the abs will not appear.

• Twisting exercises train upper press. From a lying position on the floor, place your feet under a support (battery or bench), hands behind your head, elbows strictly to the sides. Lifting top part body, make a turn to the opposite leg;
• For the lower abs, raise your legs from a lying position. In this case, the legs lie flat on a bench or on the floor, as you exhale, pour, and as you inhale, lower. You should linger for a few seconds with your legs raised;
• The plank exercise is a great workout for your core muscles. Initial position: arms bent in elbow joints, located perpendicular to the body. Support occurs on the forearms. Feet shoulder-width apart, standing on toes. Start holding the plank for 5–10 seconds and gradually increase to a minute. Later the bar is made more difficult.

The number of approaches is from 1 to 3, performed 8–15 times.

For elaboration back surface legs, gluteal muscles without the use of special sports equipment use squats effectively.

One leg squat exercise. At the same time, they lean on the wall with their hand. 10 repetitions for each leg, performed in 2–3 approaches;

Then perform a squat on two legs, arms extended forward, back kept straight, without bending in the spine.

There is no need to try to do it right away deep squats, in this training it is important to load the knee and hip joints gradually.

In order to result sports activities There was a gain in muscle mass, and pumping up muscles is important to approach training responsibly.

The question of how to build muscles at home is asked by many people from different age categories, this is especially true for the younger generation, who, due to their employment, cannot spend full-fledged workouts at home.

Quite a popular problem among everyone beginners it's a choice the right program training and exercises in home training conditions, that is, when the choice of exercise machines, barbells and dumbbells, as well as other devices is very limited, due to its bulkiness or high cost.

We can immediately note that building muscles at home Maybe, but not as fast as if you visited regularly Gym.

First of all, for full-fledged home training, you will need the following conditions/ inventory:

• Big room
• Rubber, dense floor mats
• Crossbar (horizontal bar)
• Stand with collapsible barbell
• Dumbbells of different weights
• Bench for barbell press

This one is minimal scroll, which is necessary for all people who want to really build muscle.

Only those that involve classes with iron(weights) can significantly increase muscle mass, make the muscles prominent and strong.

In view of the above, we immediately discard all training, which is associated with own weight(except for abdominal training) we remove it, so he is only capable strengthen muscles, but not to build them.

The emphasis in home training should be on increasing main muscle groups (legs, back, chest and as an extension of the arms), they are responsible for a decent increase on the scales in muscle mass.

First of all, you should focus on increases strength indicators , along with strength, muscle size will increase.

Exercises for arm muscles at home

Visual size of mass hands, makes up the biceps, triceps and forearm, that is, the more of these three components you have, the more massive how the hands look in general.

The best exercises for developing your arms at home:

• Dips (if there is an appropriate crossbar)
• Reverse push-ups
• Close-grip/reverse-grip pull-ups
• / for biceps standing or sitting
• or a barbell

Each of these exercises makes a significant contribution to the development of massive arms. Range repetitions The exercises should vary from 6-8 to 12-15.

Exercises for back muscles at home

Wide and strong back, ensure the development of the latissimus dorsi, trapezius, supraspinatus, rhomboid major, teres major and minor muscles, and of course strengthening the lumbothoracic fascia.

The best exercises for developing back muscles at home:

• Lifting dumbbells/sitting on trapeze
• Lifting the barbell to the chin

Exercises for leg muscles at home

For the visual volume of massive legs answer gluteal muscles, quadriceps, muscles of the back of the thigh and muscles of the lower leg.

The best exercises at home to build leg muscles:

• / (moderate weight so as not to break the floor for neighbors)
• Sumo deadlift/
• (eg use any hill/platform)

Shoulder exercises at home

Mass and volume shoulders provide front, side and rear deltoid muscle. At home, the best option their training will be the following exercises:

• / on the bench
• or standing/

Exercises for the pectoral muscles at home

For voluminous and embossed chest muscles responds big thoracic (clavicular, sternocostal, abdominal) and small pectoral muscle. In home training conditions, best exercises for the chest will be:

• / lying on horizontal bench
• Push-ups from the floor shoulder-width apart (a little wider if possible)

Abdominal exercises at home

For strong, defined and voluminous muscles abdominals the rectus abdominis muscle, external and internal obliques, and of course transverse muscles, the best exercises at home would be:

• / hanging on the horizontal bar

Make sure you have at home barbell with a bench and racks, is the ultimate tool for building muscle at home.

Strength training at home

This training program purposefully pumps up the basic, large muscle groups(chest, legs and back), which will lead not only to an increase in muscle mass, but also to an increase in strength indicators and power.

It can easily be performed at home, as it does not require specialized equipment, such as exercise machines and power frames.

Monday

• Squats with a barbell on the shoulders 3x12
• Bench press 4x8
• Lying dumbbell flyes 3x12
• Reverse push-ups from a bench 4x12
• Dumbbell biceps curl 4x8
• Press crunches 2x50

Wednesday

• Classical deadlift 5x6
• Bench press 3x12
• One-arm dumbbell row 4x8
• Close grip barbell press 4x8
• Pull-ups wide grip 4x12
• Straight leg raises on the bar 4x15

Friday

• Squats with a barbell on the shoulders 4x8
• Bench press 5x6
• Standing barbell press 4x12
• Standing dumbbell flyes 3x12
• Barbell curl for biceps 4x12
• Wrist curls with dumbbell 4x15
• Press crunches 2x50

Three workouts per week, each lasting no more than 2 hours, rest between approaches no more 2-3 minutes.

The main emphasis is on compliance cyclicality training process, that is, alternating light-medium-heavy workouts, depending on working weight in basic, basic exercises.

You can include any exercises that are given in the article above in your training program, depending on what you want to put more emphasis on, for example, if you are lagging behind pectoral muscles in development, means give it your all 120% in the bench press, you can additionally connect the dumbbell bench press lying on a horizontal bench and push-ups, but without excessive fatigue, since accessory exercises can overwork the chest, and on a training day, you will not be able to perform planned working weight.

Ignoring proper nutrition and recovery, you will never achieve serious results in sports, especially when it comes to bodybuilding, proportional development of all muscle groups.

Here are some tips to help you understand how to properly organize your strength training, diet and processes recovery, that is, all three components that are responsible for increasing muscle mass:

1. Use microcycles, that is, alternating lungs 60-70% , medium 75-80% and heavy 85-90% working weights from the maximum in exercises
2. Always give preference basic exercises , they are the ones who use the maximum muscle groups, maximally shifting the biochemical balance towards muscle growth
3. Always take it with you water for training, it will prevent dehydration of the body and restore water and electrolyte balance
4. The diet should consist of 5-6 meals, the total ratio of nutrients should be approximately the same - 50-60% carbohydrates, 30-40% squirrels and 10-20% fats, thereby you will provide yourself balance and fractionality
5. Use quality food products, do not spare money, but also do not overpay for the brand and brand, so pay attention to the quantitative and qualitative composition on the back of the package
6. Give preference to quality high biological value proteins, omega 3 fatty acids, and complex carbohydrate
7. Calorie content gain food through adjustments complex carbohydrates, and not due to fat or fast carbohydrates, sweets
8. Get rid of empty calories, which do not carry anything valuable for the body, primarily fast food, carbonated sweet drinks, foods with preservatives, fried pies, pasties, etc.
9. Eat more greens, vegetables, fruits, they vitaminize our body, strengthen the immune system
10. Increase your consumption of foods that are rich in and reduces the level of female sex hormones – estrogen, and increases natural production testosterone, especially in those men who have an underestimated level
11. Avoid stressful situations, depression, stress at work/at home
12. During sleep, active growth and renewal of cells is observed, important hormones for protein synthesis (growth hormone, testosterone) are actively produced, therefore sleep no less 8-9 hours, go to bed at the same time, no later than 00-00
13. Give up (cigarettes and alcohol), they reduce testosterone production, while at the same time increasing the level cortisol(stress hormone destroyer)

The primary role in home training is played by comfortable conditions, for full-fledged training. If there are no conditions, there will be no results. Dumbbells having at home is very good, but you won’t be able to pump up with the help of them to a serious level, due to the small burden, the body needs much more weight to start transform.

Hidden possibilities body, much wider than lifting 20 kg dumbbells 20-30 times, therefore, as mentioned above, purchase a barbell with racks, this is a mandatory element of any strength training in the bodybuilding style.

Receipt relief body requires help. Everyone knows that this is not an easy task if you are not prepared for it. But if you make it a priority, you can achieve it. All you need is patience and determination. Too often, most of us focus on only one aspect - diet, cardio or power loads, with which we cannot achieve significant results when trying to get a ripped physique. This article covers the basics of how to get pumped up quickly at home.

You spend more time in the gym, work really hard, but you're not happy with the results. Why? The answer is simple. You are training without using productive methods. Think right with us. Find out how to get relief in the fastest way. To get a fantastic body, start using the tips below. And you will understand how to quickly build muscle at home.

3 steps to look better

There are many people who want to not only be big, but also make their muscles clearly visible. That's why the definition itself fast way obtaining relief is a priority. The main reason most men go to the gym is to look better.

How can you achieve relief? Are there supplements that work that can provide a noticeable difference? Is there a special exercise program or quality diet that might help? You will not be able to answer all these questions at once unless you are a professional. We can help you.

Ignore most of the strength equipment available, gaining definition and gains does not require visiting a fitness center, gym or using a set of strength equipment. You can achieve significant results and gain a muscular physique without adding weight. Is it possible? Certainly. If you regularly do aerobics, use rhythmic calisthenics exercises and follow a strict nutrition plan, you will 100% get a ripped appearance and a muscular physique.

Here are three great steps to getting ripped as quickly as possible. Start with:

Step 1: Bodyweight Exercises

Known as rhythmic calisthenics exercises, they include bending over, push-ups, squats, pull-ups, lunges and sit-ups.

To increase muscle mass, perform these exercises three, four, or even five times a week.

Try maintaining the intensity of your rhythmic calisthenics exercises. This way, you will build muscle and burn fat and calories faster.

1. Run twice a week

Running is great exercise. It doesn't require much time and you can easily fit it into your routine. Anyone who has not had any activity before should start slowly. Running works well for burning fat and showing off your muscles.

When it comes to cardio, most people are interested in the amount of cardio activity needed. It depends on genetics. There are people who don't need cardio to lose fat, but there are also people who need to work out hard to do so. Either way, for those who are very busy, cardio activity is really effective in helping burn fat.

Remember:

• Strength training builds your muscles;
• Running burns your fat;
• A high-quality diet will help you achieve a sculpted appearance.

Following our effective advice, you can make progress in just a few weeks. Start using the tips above and pay attention to your exercise and diet. If you want to receive toned body, do exercises such as deadlifts, bench presses, running, they will help you train well. If you focus on these key elements, you will achieve exceptional relief.

Good day to all. Now we will talk about how to build muscles at home. Let's start with the fact that not all of us have the opportunity to visit the gym. Of course, for many this is just another excuse. Agree, because if there is a desire, the opportunity will appear. Getting pumped up at home is more than possible. Of course, you won’t be able to become some famous bodybuilder, but bring your physical fitness everyone can do it in order.

How to build muscles at home without barbells, dumbbells and other sports equipment? First, you need to figure out what exercises will be used for this. We will not limit ourselves to push-ups and abdominal crunches. Many people think that this is quite enough, but it is not. We will look at exercises with all the possible equipment that anyone can have. For example, the presence of a wall bars will make your task easier, since in our time such a simulator has been significantly modernized and has many additional functions and improvements.

Initial position: arms are straightened, back straight, feet placed together, resting on toes. Then we slowly lower ourselves down until your chest touches the floor, keeping your back straight throughout its entire amplitude. Then we return to the starting position. The optimal number of repetitions is approximately 15-20 times. If you can do more, you can increase the load extra weight. This can be done with a hiking backpack, or a simple backpack into which you can stuff bottles filled with sand or water. Look at the circumstances.

The next exercise that we will consider is aimed at pumping up the chest muscles - a pullover with a dumbbell. It is quite effective and loads not only your pectoral muscles, but also latissimus muscles backs. You can read more about this exercise here: If you don’t have dumbbells at home, it doesn’t matter, you can also use all kinds of weights, such as bottles of water or sand, etc. Of course, you need to be careful, because such improvised means are not suitable for your exercises , they may slip off your hand, etc. Be extremely careful.

By the way, about the triceps. To pump up the triceps muscle, you can use one of the varieties of push-ups, namely close-grip push-ups.

Let's start pumping up the back muscles, for this we need a horizontal bar. I think for many this is not a problem; as we have already said, there are many platforms. If a person has a horizontal bar at home, this greatly simplifies the task. If the horizontal bar is not available, you can buy it. It is not expensive and will not take up much space. As mentioned earlier, modernized wall bars are now being produced, along with parallel bars and a pull-up bar.

The horizontal bar, as you understand, we will use for pull-ups. This exercise we also looked at in this article:, or to be more precise, one of its varieties. You can see more about it in this video:

To train your arms, you need to use weights in the form of dumbbells or barbells; if you don’t have such equipment, use improvised weights. For example, my long-time friend is a prime example of this. While still in his youth, he took a mop stick and hung 5-10 liter water bottles on its ends; this was a substitute for a barbell. That's what it means, a person had a desire.

Don't forget about your legs, they are also important for your workout. There are many ways to pump your legs. For example, running, squats, etc. When performing squats at home, you can also use improvised weights, homemade barbells, backpacks, etc.

Of course, let’s not forget about the press, for which a lot of possible exercises have also been invented: hanging leg raises (for this you can use wall bars), crunches, crunches on a fitball and much more.

About the training features of the abdominal muscles, you should read this article: “how to pump up your abs to a six-pack?” (this article describes the rules for training the abdominal muscles, as well as a diet for relief press). In principle, we have figured out what exercises you need to do. Now you should start drawing up a training program. Training will take place 3 times a week, every other day.

Home workout program:

Monday (legs, chest, triceps):

1. Warm-up
2. Wide grip push-ups – 4 sets of 10-20 reps
3. Close grip push-ups – 4 sets of 10-15 reps
4. Squats with weights – 4 sets of 10-20 reps
5. Pullover – 4 sets of 10-15 reps
6. Crunches on the floor – 3 sets of 20-30 reps

Wednesday (back, biceps, triceps):

1. Warm-up
2. – 3 sets of 10-15 repetitions
3. Wide grip head pull-ups – 4 sets of 8-12 reps
4. Triceps dips – 4 sets of 8-15 reps

Friday (back, shoulders):

1. Side bends with a kettlebell or weight in hand – 3 sets of 10-20 repetitions (works the oblique abdominal muscles)

You can pump up anywhere. Be it on horizontal bars and parallel bars, or in a free outdoor gym, or at home. You need a little patience, moral resistance to various distracting things, and time. Yes, muscles grow quickly only in fairy tales about “12 weeks from IT guy to Hulk” or “8 weeks from accountant to Miss Bikini.” Exercising at home can be effective if it is done deliberately. A person must understand what he is doing - basic anatomy, differences between exercises, technique, periodization should not be empty words. Do not understand? Alternatively, you can take good program. Or evaluate in detail the technique of each movement using the video that is filmed during training. But first you need to understand a little theory and go through a couple of programs for beginners.

The most general thing is that training injures muscle fibers, nutrition and recovery help them grow. During class, we perform exercises that damage muscle fibers and create stimuli for growth. When we rest, eat enough proteins, fats and carbohydrates, and sleep, hormonal background the body switches to anabolism. The muscles are “repaired”, since the body “understands” that they are needed, the person will soon load them again. Over time, the muscles increase, and the person acquires the physique that he wants.

In fitness theory, changes in the body and muscle tissue divided by training periods.

Complete beginner

Let's imagine that someone has spent their entire life on the couch. At school he had an exemption from physical education, or some irregular activities like running or football. At the university, for a couple of years he didn’t go anywhere except bars, at all, and then he saw that no one liked a belly and thin arms, and shortness of breath did not add to personal effectiveness. Our imaginary hero decided to build up his muscles.

He bought dumbbells for home, a horizontal bar for the doorway, push-up bars, and dug up a set of weights at his grandfather’s dacha. He doesn’t go to the gym, because greedy trainers there cheat newcomers out of money. He goes to YouTube, where some blogger teaches him how to do push-ups and pull-ups while compensating for part of his body weight by jumping. So our hero does push-ups, pull-ups, squats without weight, and light exercise with dumbbells.

For a month it nervous system gets used to “digesting” loads, sleep and appetite improve, and the soreness that plagued me at the beginning after each lesson goes away. His strength gradually increases, so he can already do more than 20 push-ups, and he is forced to purchase stops and a weighted vest.

In the first 3-4 months, the growth of strength is directly proportional to the growth technical skill, therefore, when working with a trainer, tasks like pumping up muscles are not set. But you can’t motivate a beginner with this! He wants to quickly see the cubes in place of a soft belly, and the peak of biceps in place of thin “chicken” arms. Therefore, a competent coach will tell the ward about proper nutrition during this difficult period. By normalizing your diet, a person will look better in a matter of weeks. This will be the first visual result.

For training at this time, exercises with body weight or minimal weights are preferable. The program is built around push-ups, pull-ups, goblet squats, lunges with minimal weight, squats without weights and straight abdominal crunches. These exercises need to be performed slowly, and you need to pay attention to your technique.

The next couple of years are turning points in the life of a novice fitness specialist. The average person doesn’t see much results from home training and quits. Yes, this is because we were taught that muscles should grow as advertised, that is, in 3-4 months we should see significant changes. After suffering for six months, a person joins the “dusty dumbbells” club. Yes, those who lose weight have a greater chance of long-term friendship with sports. They achieve results mainly through proper nutrition. The more carefully they follow their diet, the better they are able to change themselves. Such people successfully lose weight, and then begin to gain muscle mass.

In general, if you take a disciplined guy who lifts weights 3-4 times a week, increasing the load progressively, and eats for “mass growth,” he will gain about 20 kg in a couple of years. Yes, not all of it will be muscles; the fat component will also increase partly. To prevent this from “spoiling the aesthetics” too much, experts recommend alternating mass-gaining cycles with “drying.” But the fact remains unchanged - in 2 years the genetic potential for muscle hypertrophy in most natural athletes is not exhausted.

Hyperplasia

This word refers to an increase in muscle volume due to the division of muscle fibers. By the way, not all Scientific research confirm that a person, in principle, is able to increase weight due to hyperplasia. Bodybuilding experts refer to the theory of Professor Seluyanov and recommend his methods. Or they also suggest training at high volume with light weights, and they say that this way a person will gain about 10 kg of muscle.

It’s sad, but only a few manage to test words in practice. The point here is not that people are lazy to exercise, but that most theorists very closely use not only sports nutrition, but also anabolic steroid. Here the science is clear - a person who trains for sports pharmacology capable of muscle hyperplasia. And his weight is growing much faster.

System adaptation

They say that not every bodybuilder can get to the stage where nothing else works. It's all about the notorious life circumstances. What helps a little here is that power types Sports in practice alternate. Some people start just to build muscles, and then go to CrossFit or powerlifting to start using these muscles. Others alternate between “mass” and “drying” and delay this moment. But when adaptation occurs, it is believed that the athlete can only maintain shape and ensure that injuries do not occur.

Yes, you can pump up either at home or in the gym. But not everyone succeeds. Why? Lack of discipline, reluctance to learn technique, minimal knowledge about the progression of training loads. The truth is that the first couple of years a beginner should train like a powerlifter or weightlifter to gain mass naturally. Then you can apply the legacy of bodybuilding to its fullest.

What's the problem with home workouts? Of course, there is a lack of equipment. And you will miss not fashionable hack machines and some kind of cable and block simulators, but a power rack, a platform, a good bench press, and a competent belayer. Yes, you can strengthen your muscles without this stuff by using kettlebells and dumbbells, as well as doing pull-ups and other exercises with body weight. But if we are operating in categories like “gain 20 kg of muscle”, and not just “look like I’m rocking on the beach,” it’s better to go to the gym. Let it be the cheapest, basic, with old equipment, but for the hall.

Newbie mistakes

To begin with, those who want to know how to pump up at home google biceps exercises and begin to do them fanatically. But the point is not at all in the biceps, but in the absence in the body of the prerequisites for creating an anabolic background. Simply put, a person simply “has nothing to grow” muscles from, especially if he neglected nutrition and believed that if he was training at home, then mashed potatoes with sausage would pass for an athlete’s diet.

The most important mistake is the reluctance to develop strength. Yes, yes, all the athletes of the “golden era” were good strength athletes. And even any modern crossfitter will perform CCM on individual movements in powerlifting. But the gloss of sports convinces us that “it will do” - bend your arms with something, do some exercises in a high-repetition mode, and you will get pumped up. No. Strength, by the way, can be developed to a certain limit at home. The only question is desire.

Yes, guys are even worse than girls in this regard. If the latter believe that after a couple of series of glute bridges without weight and some steps to the side with elastic bands, they will look like protruding fitness bikinis, then the former are ready to argue with foam at the mouth that the same Denis Gusev could to pump up on horizontal bars if he didn’t have access to the gym. Everyone needs a role model, but if you do home fitness, you don't need to set goals like “look like a model in 3 months.”

The myth of champion volumes

Almost any person who has a photo on Instagram with huge shoulders and biceps can fit into a standard suit in life. Yes, big guys pump up their muscles before recording the results of their labors. And poor beginners do 200 repetitions with biceps expanders just to get any closer. Of course, you can develop endurance in this way, but not strength or volume.

Lack of motivation

We are not talking about videos from the Internet, where guys from the ghetto do pull-ups on the horizontal bars, and their wealthier “sports colleagues” pump iron in expensive gyms. We are talking about banal laziness. Biceps and deltoids may not be a priority for a student - for example, he is ready to play a game until 2 a.m. and then sleep through the workout. Or go have a beer instead of working out on the horizontal bars. Or... And if summer comes, you should completely forget about your studies. It's hot! In winter it is cold. In autumn - depression. And so on, in a circle. The one who will fanatically carry out the exercise program for years will get pumped up.

Exercises without machines for beginners

The truth is that it is better for a beginner not to buy equipment for home at all. It is not yet known whether he will like to study, whether he will devote enough time physical development, or abandon the whole thing halfway and return to the sofa.

With body weight you can do:

• “air” squats and lunges;
• Bulgarian split squats with one leg resting on the sofa;
• pistol squats;
• push-ups with different hand widths;
• pull-ups with different arm widths;
• planks, supermen, crunches

The best exercises without iron

Simple squat

Stand up straight, cross your arms in front of your chest, try to keep your back vertical, and do not pull your buttocks back. With an inhalation, lower yourself down, spreading your knees to the sides, your pelvis below your knees. Exhale – stand up straight. Do not lean forward, do not change the position of your back, and do not change the position of your knees - do not bring them inward.

This exercise is similar to a side squat. From the starting position for simple squat you need to step back with one foot and leave the other in the “heel under the pelvic bone” position. Then perform a squat until your knee touches the floor. You should do the same number of lunges on each leg.

Technically, this is a lunge with the “back” leg fixed on a sofa or other support. You need to lower yourself straight, so that the knee of the front leg is not “sharp”, and the angle between the shin and the floor remains straight.

Technically, they resemble regular ones, but you need to stand on a low support (for example, a step or step, if you have one at home), bend your leg at the knee and lower yourself so that your pelvis is below the knee. Reaching the starting position should be done without rocking the body back and forth.

Push ups

This exercise is known to everyone school lessons physical education. A beginner should start with medium setting palms - under the shoulders. Your arms should be perpendicular to the floor and your feet should be supported. The back is tense, the hips are too. You need to smoothly lower your chest to the floor, spreading your elbows, and smoothly push up from the floor.

Pull-ups

It is also better to start pull-ups with a medium grip width. Hang on the horizontal bar, palms facing away from your face, and gently bend your elbows. Pull your chest to the bar and lower yourself straight down.

You need to take the starting position for push-ups, tighten your abs, pull in your stomach, and spend from 30 seconds to 1 minute in this static position. Side plank- This is an exit to the forearm, with the side parallel to the floor.

Superman

Lying on your stomach, lift your hips and legs, as well as your arms and head, off the floor. From the outside it looks like Superman flying. An exercise can be either dynamic, when sets and repetitions are performed one after another, or static, when a person freezes at the top point and does not perform the movement dynamically.

From a lying position on the floor, you need to either lift your body and bring your lower ribs to pelvic bones, or raise your pelvis and legs up at the same time. In both movement options, the lower back should be pressed to the floor and the abs should be tightened.

You can do other exercises - burpees, squat jumps, and lunges, but they have nothing to do with pumping up muscles. These are functional movements for development general endurance, which are used in athletics and martial arts.

There are ideal options, and there are low-budget ones. In the first case, a garage is allocated for training; it contains a power frame, a barbell, a platform, a bench for bench press, and a set of weights. Additionally - dumbbells. By the way, it’s not all that expensive to buy. You can search on Avito, at sales, and also from private owners. Many people will be happy to get rid of equipment they don't use. Yes and modern manufacturers equipment make a lot of good hardware with small home gyms in mind.

If the budget is strictly limited, you will still have to choose small equipment:

• Fitness mat;
• Bench or step;
• Dumbbells with the ability to change weight - stackable;
• Horizontal bar and parallel bars, or horizontal bar and push-ups;
• Rubber shock absorbers

How to replace all this?

The steps of the ladder replace the stepper, and two strong chairs replace the push-ups. But nothing can replace the burden. Yes, you can write a lot of good things about the benefits of exercises with water bottles, sandbags, and natural stones, but this is all fine if a person knows how to hold his back. If he doesn’t know how to simultaneously gather his shoulder blades toward his spine and contract his abs, then he’s unlikely to be able to lift weights well in the same goblet squat with a water bottle.

Therefore, if you can’t buy weights for yourself, it’s better to train on parallel bars and horizontal bars for now, while looking for dumbbells and barbells at flea markets or Avito. For those who do not believe that bodyweight exercises can be difficult, there are manuals on callisthenics.

For beginners, it is better to practice fullbody programs at home. They don’t need splits yet, that is, differentiation into “top”, “bottom” or by muscle groups, since the fullbody will provide an overall increase in load faster.

Workout 1

• Plank – 3 minutes, broken down
• Standing Dumbbell Press – 3 sets of 12 reps
• Pull-ups with rubber or shock absorber pull to the chest from a vertical position – 3 to 10-12
• Romanian dumbbell row or forward bend with dumbbells – 3 x 10
• Classic lunges – 3 to 12.

Workout 2

• Side plank – 3 minutes on each side
• Push-ups with weights or regular 3 to 12
• Bent-over dumbbell rows 3 x 12
• Squat with 1 dumbbell on the chest – 3 to 12-15
• Bulgarian split squats without weight – 3 x 12-15

You can perform these complexes one after another every other day. The training regimen can be set every other day, or twice a week, if recovery is really bad. Ideally, increase working weights when a strength plateau occurs - take dumbbells a little heavier, but reduce the number of repetitions by two.

It is often mistakenly believed that jumping and jumping “swing” the legs. Repeated jumping rope, running and other cardio activities are more likely to develop endurance. To develop strength, you will either have to jump on a support, for example, a box 50 cm high, or perform movements with weights.

You can realistically do the following movements at home:

1. Goblet squats and pause squats;
2. Lunges with dumbbells;
3. Squats with dumbbells on the chest and a rubber shock absorber;
4. Dumbbell floor rows and Romanian rows
5. If more significant weight is required, it is recommended to either add rubber shock absorbers, or switch to “one-legged” versions of squats and deadlifts, or, nevertheless, go to the gym.

Arm muscle development

There are just few features here - the same exercises are done as in the gym, only with dumbbells.

Bicep curls

While sitting or standing, you need to press your forearms to your body, and bend your elbows, lifting the dumbbells to your shoulders, and then slowly lower them.

Triceps overhead extensions

Sitting on a bench, lift one dumbbell behind your head and gently straighten your arms at the elbows. There is no need to “insert” your elbows until they click, smoothness is important.

Standing Dumbbell Shoulder Press

You need to stand up straight, bring the projectiles to your shoulders and smoothly move them along an arcuate path to the top of your head.

“Women’s” training is not much different from men’s. A newbie girl can do the same basic fullbody plan. If she wants to focus on the buttocks, you can add 1-2 sets of leg swings back with weights or a band, and hip abductions to the side. But all this is not necessary. At the beginner level, it is better to ensure regular training and avoid technical mistakes.

There are few basic rules:

1. The priority is strength. Cardio can be replaced by walking, cycling, or not done at all, just walking 10,000 steps a day;
2. Training should be regular, every other day. No matter how much you would like to train only “ problem areas", you need to do exercises for the whole body, otherwise the risk of injury increases;
3. You still have to eat right; you can’t achieve everything through training and a “calorie deficit” alone.

Nutrition