Scheme of how to pump up muscles. Program for effective muscle mass gain. A set of exercises for all muscle groups with equipment

We have translated several important knowledge from scientific language into human language that will help you grow muscles as efficiently as possible.

We believe that almost everyone who reads fitness texts understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training and training aimed specifically at increasing muscle size.

How muscles grow

Weight training itself does not cause muscle growth. But the load received during training causes fatigue and stimulates physiological mechanisms, which, mainly during rest, cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.

Growth capacity muscle mass depends on gender, age, weight training experience, genetics, amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to gain weight. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper training and nutrition.

Mechanical and metabolic stress

There is no doubt that if you regularly and correctly lift iron, this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.

Training causes two specific types of stress: mechanical (microtears in the muscles - read more: "") and metabolic (triggering chemical repair processes due to the energy spent by the muscles), and they both can provide the necessary stimulus for muscle growth.

The challenge for research is that both mechanical and metabolic stress act in tandem, and isolating the effects of each separately on muscle growth is not easy.

“Slow” and “fast” muscle fibers

To develop an exercise program for maximum height muscles, you need to understand the physiology.

There are two main types of muscle fibers: slow-twitch and fast-twitch. Fast-twitch fibers are larger in diameter than slow-twitch fibers and, accordingly, occupy a more prominent place in your muscles.

“Slow” fibers are also classified as aerobic, due to their high oxidative abilities, which enable them to contract over a long period of time. They are best suited for long-term activities that require minimal effort (such as long-distance running).

Fast-twitch muscle fibers have a high excitation threshold as well as a high conduction velocity and are better suited for fast efforts (which is why runners short distances look like athletes compared to stayers). In other words, these are the fibers you need to successfully jerk a heavy barbell.

Repeated effort method. If you want to grow, do sets to failure

It's not enough to just lift weights at high reps unless it causes muscle failure. The body stores and uses energy very efficiently, so repeating exercises with a constant load can limit the amount of mechanical (roughly speaking, they will tear badly) and metabolic stress (little growth hormones will be released) on the muscles and minimize the results of the workout.

Simply put, to maximize muscle growth, it is advisable to do exercises until muscle failure (I can’t do it anymore!)

3 types of training

Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.

1. Maximum effort method

This method uses significant weights to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (and therefore a small number of repetitions per set).

The main stimulus from the maximum effort method is mechanical (aimed at creating micro-tears in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.

The maximum effort method is effective for developing strength, but not the most effective remedy increasing muscle mass.

2. Dynamic force method

When training using the dynamic effort method, no Weight Limit, where the emphasis is on moving the weight as fast as possible to stimulate the motor units.

This method is most effective for increasing the rate of force development and contractile power required in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.

3. Repeated Effort Method

The repeated effort method does not involve maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to perform any further repetitions in the set).

The last few repetitions, which have to be done through the burn, can involve all the fibers in the target muscle into contraction and cause significant overload. When using the repeated effort method, slow motor units are activated at the beginning of the approach, and as they tire, the “fast” muscles will also be activated.

The repeated effort method of performing an exercise to failure is most effective for muscle growth, says science. It is important to work until failure. If the load is insufficient or the approach is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the ones that mainly give volume to the muscles) does not occur or the necessary metabolic conditions that promote muscle growth are not created.

Sleep and recovery are just as important as training and nutrition itself.

Rest is the most underrated element of training. No matter how long you endured the pain of the last reps and how diligently you selected protein and calories in your diet, it is not as important as the time it takes for nutrients and hormones to be synthesized. muscle proteins after class.

Exercise and food are an important part of the muscle growth equation, but they're not the whole story. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen reserves and undergo the processes of reconstruction and creation of new muscle tissue.

The recovery required for muscle growth is 48–72 hours between training sessions for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.

Inducing mechanical and metabolic stress during your gym training will only make sense while the hormones and substances necessary for muscle growth are released during REM sleep. This means that a full night’s sleep is important for muscle growth after training. Inadequate sleep and recovery will ruin your efforts in the gym and at the dinner table. Moreover, lack of sleep can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.

Lack of sleep, poor appetite, long-term illnesses, and loss of growth as a result of exercise are all symptoms of overexertion that can significantly impact a person's ability to achieve their fitness goals.

“Underrecovery” is another reason to think about overexertion. “To promote muscle growth, rest time is necessary ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013).

Training program for gaining muscle mass

Number of repetitions

Science suggests that for maximum muscle growth, select the weight so that you do 8-12 repetitions until muscle failure - it’s good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows why exactly.

Amount of rest between sets

Short to moderate rests between sets (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of approaches in each exercise

According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all muscles involved.

Travel speed

Scientists recommend performing movements with maximum effort faster - 1-2 seconds (for example, lifting a barbell), and the eccentric phase of the exercise (for example, lowering a barbell) for a longer period (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this “easier” phase of movement that is most important for muscle growth. “From a hypertrophy perspective, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).

Free weights or machines

Scientist Schoenfeld argues that each type of resistance plays a role in optimal muscle growth: "Free weights, which involve a large number of muscles, help increase muscle density, while the stabilization provided by machines allows for greater loading of individual muscles."

Preparing for serious training

When training for muscle growth with a large metabolic and mechanical effect, it can cause serious muscle damage and is recommended for people with at least one year of training experience.

It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles and others) to prepare muscle tissue to the stress of high volume training.

Exercise order

It is preferable to start training with complex movements with free weights to engage the maximum number of muscles (for example, squats with a barbell, deadlift It’s best to do this at the beginning of the workout), and during the course of the session, gradually move on to exercise machines that affect individual muscles.

Extreme exercise

The last exercise in each workout must be performed in a weight-loss machine: after all repetitions of the approach to failure, the weight is reduced and the maximum possible number of repetitions must be done with it until failure.

Weight loss approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, and should be performed at the end of the session.

It is important to dose the load that is necessary for you, because “overload” can be no less harmful to muscle growth than “underload.” For example, in the program recommended by scientists for muscle growth (see below), cardio load is limited. According to Schoenfeld, "too much energy expenditure can reduce muscle growth."

The exercise program presented below is based on the latest scientific research related to increasing muscle mass.

Attention: RM – repeated maximum

Day 4. Rest or low-intensity cardio exercise

You want to build maximum muscle mass as quickly as possible.

And you know exactly how to do it. Or at least they knew.

That was until you read a bunch of articles on this topic that talk about completely different methods.

But now you are completely confused about the best way to get pumped fast.

1. Determine the number of workouts per week

The first step is to decide how many days a week you are going to train.

Many programs are based on the idea that The best way make muscles grow - subject them to heavy load once a week with a large number of exercises, approaches and repetitions.

A typical training program can be built according to the following scheme: Monday - chest muscles, Tuesday - back, Wednesday - shoulders, Thursday - legs, and Friday - arms. While many people get good results following a program like this, I think there are better options.

When you train a certain muscle group Once a week, protein synthesis increases within 1-2 days after training. But after 36-48 hours it returns to normal levels. And simply damaging muscle fibers will not prolong the period of increased protein synthesis.

Moreover, in experienced athletes, protein synthesis peaks after training and returns to normal faster than in inexperienced athletes. Bottom line: Among advanced athletes, only small changes in protein synthesis are achieved.

In other words, when you directly train a muscle group once a week, the muscles are in an anabolic state for several days after that. But if you don’t return to this group again within a week, then you miss the 2nd (and maybe 3rd) opportunity to stimulate muscle growth.

Training programs for fast muscle growth

With average genetic data, none of those who want to increase as much as possible more muscles V as soon as possible, will not achieve good results if you do not train one muscle group at least 2 times within 7 days.

Option one is to train the whole body 3 times a week, every other day. This usually happens on Monday, Wednesday and Friday. You can also train on Tuesday, Thursday and Saturday, or on Wednesday, Friday and Sunday.

• Monday: whole body
• Tuesday: day off
• Wednesday: whole body
• Thursday: day off
• Friday: whole body
• Saturday: day off
• Resurrection: day off

Option two is to train 4 times a week using the “top/bottom” principle. You train your upper body on Monday, your lower body on Tuesday, and rest on Wednesday. On Thursday you train your upper body, on Friday you train your lower body, and on the weekend you rest. Each muscle group is trained twice a week. Of all the splits I've used over the years, this is one of my favorites.

• Monday: top part body
• Tuesday: Bottom part body
• Wednesday: day off
• Thursday: upper body
• Friday: lower body
• Saturday: day off
• Resurrection: day off

The third option is split training using the push-pull + legs principle. You train 3 or 4 times a week, doing pressing exercises (chest, shoulders, triceps) on Monday and pulling exercises (back, biceps) on Tuesday. You rest on Wednesday so you can do your leg workout on Thursday. On Friday you rest again. On Saturday you start the split again by doing pressing exercises.

• Day 1: chest, shoulders, triceps
• Day 2: back, biceps
• Day 3: day off
• Day 4: legs
• Day 5: day off

So you train for 2 days, rest for 1 day, train for 1 more day, and rest for 1 day. Each muscle group is trained every 5th day. Due to the fact that you are training in different days weeks, you must have a very flexible schedule to follow this program.

You can also use the top/bottom cut to work each muscle group 3 times over 7 days. So you train for 2 days, then rest for 1 day, and just keep repeating the process.

• Day 1: lower body
• Day 2: upper body
• Day 3: day off
• Day 4: lower body
• Day 5: upper body
• Day 6: day off

High training frequency gives good effect, if you are able to recover from 5 workouts per week for 2 weeks. Not everyone can do this, so be careful.

Although there are literally thousands various programs, among them there are those that will allow you to build the maximum amount of muscle mass in the shortest possible time.

It is often said that beginners should avoid dividing the body into muscle groups and stick to full body workouts that involve working each muscle group 3 times a week.

But if the training program and diet are designed correctly, beginners can still achieve good results on split programs, which include 4-5 workouts per week.

In one study conducted by Baylor University, a group of beginners gained 5.5 kg of muscle mass in 10 weeks using a 4-day split.

Another 12-week study, this time of untrained beginners, found that by training on a 5-day split and drinking milk as a post-workout supplement, these guys gained almost 10 pounds of muscle and not a drop of fat.

Most often, in the same way that beginners can achieve results using split programs, anyone who has already completed the initial stage of training can build a significant amount of muscle mass by training the whole body 3 times a week.

For example, researchers from the University of Alabama found that men who performed power training, gained almost 4.5 kg of muscle in 3 months by doing complex training whole body 3 times a week.

2. Increase your strength in training

The second step is to train very hard and focus on increasing strength in pressing, pulling, and squatting exercises.

When I talk about strength, I don't necessarily mean how much weight you can lift.

Watch this video featuring natural bodybuilder and former World Natural Bodybuilding Federation champion John Harris.

John not only has the physique of a winner, he's also damn strong. In this video, he performs deadlifts with a weight of 180 kg for 18 repetitions, with a body weight of only 82 kg.

If you can lift twice your body weight in this exercise, then you are stronger than most people around you. But you probably DO NOT LOOK just like him.

However, if you are able to lift that weight for 18 reps, it is highly likely that you will achieve the same level of muscle development. And then you will not only be just as strong, but you will also have the same physique.

This does not mean that there is a direct relationship between increasing strength and increasing body size. If you double strength indicators in all exercises, you will not double your muscle mass. It also doesn't mean that if you increase your muscle mass by 100%, your strength will increase by the same amount.

On the other hand, if your muscle fibers are actively recruited, then in order to continue to increase the number of repetitions you perform with a certain weight, the muscles have no choice but to grow.

You won't always see muscle growth daily or weekly, but it will happen. And in a few months you will have more muscles than now.

The biggest athletes are not always the strongest. But the strongest are not always the biggest. However, it is rare to see a very muscular athlete who does not have high level strength.

The best exercises for fast muscle growth

I don’t know how to quickly build muscle if you train on machines. It is better to choose basic exercises that allow you to work with more weight. Here are the best ones in each category:

• Horizontal presses(barbell bench press lying on a horizontal/incline bench at an angle of 30°, dumbbell bench press lying on a horizontal/incline bench at an angle of 30°, push-ups).
• Horizontal traction(pulley block to the belt, dumbbell rows, pull-ups lying on a low bar).
• Vertical traction(pull-ups, rows upper block to the chest with a narrow reverse grip).
• Vertical presses(standing barbell press, standing dumbbell press, seated dumbbell press).
• For the lower body with an emphasis on the quadriceps(squats, split squats, leg press).
• For the lower body with emphasis on muscles back surface hips(regular deadlift, Romanian deadlift, leg curl).

There are many different schools of thought on the number of sets and reps you can use to build muscle. One of them, which I follow myself and recommend to you, is to increase the working weight to a set that is close to your maximum capabilities. You may feel like you can do one more rep, but only do it if your technique doesn't suffer.

By building up, I mean doing sets of progressively increasing weights until you reach your maximum weight that you can perform 5-8 reps with. Once you complete this set, rest for 1-2 minutes. Reduce the weight by 10-20% and perform another set. Repeat the same and move on to the next exercise.

Combine these sets with higher rep sets on the same muscle groups, and you'll give your muscles the stimulus they need to gain size and strength.

There are several reasons why I advise you not to perform the last rep, which leads to muscle failure.

First, the closer you are to muscle failure, the higher your risk of injury. Even a slight form violation, such as over-rounding your lower back on the last rep of a squat or deadlift, can lead to an injury that will keep you out of action for some time.

Contrary to many opinions, achieving muscle failure is not prerequisite to stimulate muscle growth and strength.

"My approach to training process always meant working with full dedication, but not to the point of muscle failure,” says former Mr. Universe Bill Pearl. “The last rep should be hard, but you should be able to do it. I've always believed that you should leave the gym every day feeling like you've done a great job, but with some gas left in the tank, so to speak.

It is likely that the most an important condition The key to increasing strength and muscle mass is strenuous overload, that is, lifting more and more weight over time.

But there is a second stimulus for growth, which is called the accumulation of “fatigue toxins” or metabolites, pumping, metabolic fatigue, metabolic stress, etc.

Metabolic fatigue is a burning sensation in the muscles. This means pump training, where you feel like your muscles are being pumped up and are about to explode. There are many different ways achieve such a state.

• You can perform many sets of moderate/high reps (10-15) with short (30-60 sec) rest periods in between.
• Practicing harness training (also known as KAATSU or blood flow restriction training), which leads to increased metabolic fatigue by restricting blood flow.
• Use drop sets. They are also very effective way create metabolic fatigue in a relatively short period of time.

If you feel energized and fresh, motivated and hungry before your workout, and are consistently building strength in the 5-15 rep range on multiple exercises, then you are on a path that will ultimately lead you to increased muscle mass.

How fast (or slow) should you perform each repetition?

With few exceptions, extremely slow speeds provide no benefit over training where you lift the weight as quickly as possible and lower it slowly.

Watch this video of Ben Bruno deadlifting a trap bar.

Even though he appears to be lifting the weights relatively slowly, he actually tries pick it up as quickly as possible. He uses a weight that slows down each rep.

If only Ben intentionally slowed down repetitions (unlike unintentional decelerations where the weight being lifted and/or muscle fatigue causes the deceleration), the bar would not leave the floor at all. Only by trying to lift the weight quickly is he able to tear off such heavy weight from the floor.

Some exercises are better for lifting weights quickly than others. You probably wouldn't do dumbbell curls in fast pace, and the lifting of the barbell is slow.

Such exercises with own weight, like dips, push-ups, horizontal and vertical pull-ups, as well as most single-joint exercises, are best done at a slower speed, using a moderate pace.

But in almost all other exercises, to build mass and strength, you need to lift the weight as quickly as possible and lower it slowly.

Don't copy workout programs you read about in magazines

After working on each muscle group with 4-5 different exercises the next day you will feel sore muscles, but this does not mean that you will grow faster.

There is no proven link between soreness and growth, and there is no rule that says you have to kill every muscle group to make it grow.

Despite this, there are many people who view soreness as a goal. They believe that if the muscles hurt, then the training was beneficial.

Sometimes the next day after training, which is part of a program aimed at improving your body physically, you will feel pain. But the same program will sometimes include workouts that will not bring such painful sensations.

In other words, muscle soreness is not a reliable indicator that a particular workout was effective.

You go to the hall to train. Most of the other people you see there are there to to do exercises. There is a difference between these concepts.

“I must say that not everyone is interested in training" says coach Mark Rippetoe.

"For many do the exercise enough already. They just want to burn some calories, get a little fit and tone their abs. It's not bad for them. But if you want more, if you decide to achieve the maximum possible results– finish to do exercises».

20-25 “working” sets per workout (not counting warm-up) is more than enough to cause a rapid increase in strength and mass. 25 approaches are not for each muscle, but 25 approaches in total for the entire workout, which are divided between 1-3 exercises for each muscle group. In rare cases, more repetitions are needed.

Write a training plan

You should also get into the habit of planning your workouts in advance.

Before you step foot in the gym, it's important to know exactly what you're going to do there. If you want to build muscle mass, then you need to properly prepare for this. This is why I highly recommend keeping a workout journal.

Perhaps the most important benefit of a journal, and the main reason most people don't have one, is that it forces you to face facts.

Does what you do bring results? Or are you just repeating the same program over and over again in hopes that it will suddenly work?

It's also a good idea to have a deload or lighter week every 3-9 weeks of hard training.

Yes, I understand that you are worried that such a break will weaken you and reduce your size, especially if you are someone who sees any period of time as a missed opportunity for progress.

But your body is not a machine, and it will benefit from rest, especially as you age. I know it's a cliché, but sometimes you have to take one step back to take two steps forward.

Your work in gym- this is only half the battle if your goal is to gain muscle mass.

Without eating enough food, many weight gain efforts will go down the drain. Here's a quick and easy way to find out your caloric needs for muscle growth:

1. First, calculate your lean body mass. For example, if you weigh 80 kg and have 14% body fat, then you have 11 kg of fat and 69 kg of lean body mass.
2. Multiply your lean body mass by 20. At a lean body mass of 69 kg, you need 1,380 calories per day.

If you find that you are not gaining weight, then increase your intake by 250 calories per day until the scale begins to move in the right direction.

I know this diet doesn't look impressive, especially when compared to some 5,000 calorie diets. But you won't make your muscles grow faster by simply filling your stomach with food.

This is why there is an upper limit to the number of calories you can consume and convert into muscle. If you currently consume calories below this limit, you will be able to build muscle faster if you increase the number of calories you consume.

But once you reach your maximum rate of muscle gain, increasing your caloric intake will not automatically increase your rate of growth. You will just start gaining fat.

Once you have chosen the right program workouts and nutrition system, everything you need for maximum speed dial muscle mass - stick to them.

I often read that you need to change your workout routine every few weeks to keep your muscles from adapting and forcing them to grow.

For many people this is the wrong approach. There is no point in variety for the sake of variety, and the best way to have no change at all is to jump from one program to another. Don't let people fool you.

Sean Phillips said it best when he said that variety stimulates the mind, but consistency stimulates the muscles. Training program built on a few basic exercises will always be effective if you follow it correctly.

You should care about the sets, reps, training frequency, and the amount of weight on the bar, not the exercises you do.

There is a time and place for changing exercises, but only if it is part of a structured plan designed to achieve specific purpose. Doing a bunch of random exercises isn't helpful if you want to get bigger and stronger.

Are you bored of doing the same exercises all the time?

Nothing kills boredom more than the feeling of getting closer to your goal. Once you see results, boredom will no longer be a problem. People who are bored usually don't make much progress.

Lastly, forget about your body type or your genetics. You can't change them, so there's no point in thinking about it. Set high but realistic goals and work as hard as you can to achieve them.

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It is necessary to create an exact training schedule and stick to it. Experts recommend conducting classes 2-3 times a week with a break of several days. The duration of each workout should be 40-90 minutes, depending on your goals and overall physical training. Classes should begin with a light warm-up, which will warm up all the muscles of the body. This way you will be able to avoid various types of injuries and sprains. After this, you can safely proceed to basic exercises.

Set of exercises

In order to pump up your arm muscles, you will need additional Sports Equipment- dumbbells. To perform the exercise, you should stand up straight. Take dumbbells in your hands and alternately bend them at the elbows. The exercise is performed 10-15 times for each hand.

The starting position of the next exercise is sitting on a chair, legs slightly apart to the sides. IN right hand you need to take a dumbbell. Gradually lower it to the floor so that your elbow touches the middle of the thigh of your right leg. Gently return to the starting position. Repeat the exercise in 2 sets of 15-18 times for each hand.

Next exercise Designed for pumping the pleural girdle. Place your hands with dumbbells at your sides. Slowly squeeze them at your elbows, touching the dumbbells to your shoulders. Please note: your back should be straight and not arch. Unclenching your elbows, raise your arms up. Repeat the exercise 10-12 times in 3 approaches.

Push-ups are most effective for pumping up the chest muscles. Place your hands with your fingers forward as close as possible to chest. The exercise should be performed 10-15 times in 2-3 approaches. To increase the load, you can hang a backpack filled with books on your back.

To tone your back muscles, lie on your stomach. Place your hands behind your head, clasping them together. Gradually lift your chest off the floor. At the end point, fix the position. Please note: when performing the exercise, the head should be pulled up. Carefully return to the original position. Repeat the exercise 10-12 times in 3 sets.

Exercise for muscles upper press familiar to many from physical education lessons at school. Lie down on a flat surface. Place your hands behind your head. Bend your legs slightly at the knees, placing them shoulder-width apart. Slowly raise your body without arching your spine. Hold the end point for 3-5 seconds. Gently return to the starting position. Repeat the exercise 10-15 times in 3 sets.

To pump up your lower abdominal muscles, lie on an elevated position so that your lower torso hangs slightly. Gradually raise your legs towards your chest, bending your knees. Perform 3 sets of 20 reps.

Lie down on a hard surface. Place your hands along the body. Slowly raise your straight legs up at an angle of 45 degrees. Hold the end point for 10 seconds. Return to the starting position. Repeat the exercise 15-18 times.

You can pump up your leg muscles with squats. There are also some nuances here. If not deep squats, the main load will fall on the hips. For pumping gluteal muscles squat as low as possible. Repeat the exercise 15-20 times in 3 approaches.

Modern fashion dictates conditions not only for clothes, makeup and hairstyles, but also for female figures. It is not for nothing that many representatives of the fair sex spend long hours in the halls or at home to maintain it. After all, not every girl is endowed with ideal parameters. One of the most common problems is the lack of rounded buttocks. What exercises exist to pump up your butt?

Who should think about this problem?

1. Too skinny girls exercise will help build muscle mass in the area of ​​interest.
2. Overweight women, exhausted by various diets, sometimes think that exercise will only expand their buttocks due to increased muscle mass. This opinion is false: parallel to the process of weight gain, fat layers are burned, due to which the muscles of the butt are tightened, it looks more elastic and attractive.
3. Girls of average build who prefer to keep their body in shape.

How often should you perform the complex?

Exercises for pumping up the butt are recommended to be performed 2-3 times a week for the greatest effect, while the muscles need to be given time to rest. Therefore, distribute your workouts so that there are 2-3 free days between them. Many women's fitness specialists promise quick results from classes. In fact, the growth of muscle mass occurs slowly, so arm yourself with patience and find yourself good motivation - nothing happens instantly.

If you are confident that you have enough strength for more frequent exercise, alternate strength training with cardio exercises or do exercises daily. different groups muscles: one day, for example, on the buttocks, the other on the stomach.

"Bends forward on one leg"

Exercise will help not only tone your leg muscles, but also develop balance. Focus your body on one leg and slowly lift the other one forward while lowering the rest of your body and arms. Bring to a position where your body is parallel to the floor, hold for a couple of seconds (30 if you can), and also slowly return to the opposite position. You can take dumbbells in your hands for greater load.

"Half Bridge"

Take the starting position as in the previously described exercise: lie on the floor, bend your knees (placing your feet as close to your buttocks as possible). Gradually begin to lift your butt and at the same time lift one of your legs. The angle between the foot and the rest of the body should be 180 degrees. Stay in this position.

Exercises to pump up the buttocks in the gym. Squats

While working out at the gym, you can use some effective exercises for pumping up the butt from a home kit.

For example, squats: follow the same instructions, additionally taking dumbbells or a bar. Remember: your back should be straight.

Most effective squats occur in “plie” (turn your toes out a little) and “sumo” (spread your legs as wide as possible) poses. When rising from a low position, rely solely on your heels to reduce the possibility of injury. The angle between the shin and thigh should be 90 degrees. You can squat deeper (to better work the muscles), but only if you do not have problems with your joints.

Lunges

Lunges in the gym are performed exactly the same as at home (see instructions above). The only significant difference: the need to use dumbbells.

Mahi

Often girls in gyms also perform back swings with their legs from a standing position using a special simulator. The whole technique consists of putting a machine cuff on your ankle and moving your leg back. You can choose the degree of load yourself or with a trainer.

Hyperextension

This exercise can be beneficial for the muscles of both the back and buttocks. If you're aiming for the latter, simply perform it with a round back. You can take additional weight (for example, a pancake: for girls, a weight of 3-5 kg ​​or a barbell is suitable). Perform 12-15 times 2-3 approaches. If you are doing the exercise for the first time, ask someone to back you up. The back should not lean back too much.

Leg press

When performing this exercise to pump up your butt, you need to be as careful as possible so as not to injure your back and legs. The weight for the first time should not exceed 10 kg. Position your body so that the angle between your legs and stomach is straight, your legs stand wide on the platform, preferably in its upper part. Slowly bend your limbs, bringing them to the maximum possible distance (the pelvis at this moment should not move away from the support). Start with 3 sets of 10 reps each. If the load is small for you, it is better to gradually increase the weight of the pancakes.

Pelvic lifts

Place your head and neck on a support located at a height of about 30-40 cm above the floor, bend your legs at the knees and place them on the floor, hold a barbell on your upper thighs. Slowly lower your pelvis. After holding for a few seconds, return to the position.

The most important mistake that mostly inexperienced girls make is trying to work on one specific muscle group, forgetting about all the others. Remember: the body needs to be trained only comprehensively, alternating both strength and cardio exercises.

It should happen proportionately. That's why the best option training (if it is carried out comprehensively) - 2-3 exercises for each muscle group. If you place special emphasis on the buttocks, dedicate one day a week specifically to a set of exercises to pump up your butt, but the rest of the time do not forget about other parts of the body.

The second mistake is the desire to do many approaches, a large number of times each. So, if you spend all your energy, you will not be able to achieve maximum effect. You should also not plan your activities every day. Muscles must rest, otherwise training can be not only useless, but even harmful (especially for an unprepared body).

Stop training the moment you realize that your strength is running out. Don't force your body best activities should be comfortable for you.

After every workout, don't forget to stretch. Thus, the growth of muscle mass will occur evenly, which is necessary for girls.

So, we looked in detail at exercises for pumping up your butt and legs, both at home and in the gym. The main thing that will help you achieve perfect shape, - personal desire and motivation. Don't skip workouts and do each of them correctly, and you will definitely get the desired result!

In this article, let's look at how you can build muscles at home. The main obstacle to studying at home is our laziness. However, if you overcome it and start exercising at least an hour a day, you will notice results within a couple of weeks. And you definitely need to give yourself at least one day off.

Content

Exercises to pump up muscles at home

Exercise 1 – “superman”

Lie down on your stomach. Raise your arms and legs off the floor. Then you lower it. It feels like you are being pulled forward. Don't bend your knees.

Get on all fours, hands shoulder-width apart. Straighten your legs, keeping your body weight on your palms and toes. Stay straight, pull your stomach in, keep your back straight, don’t let go or throw your head back. Imagine that you swallowed a mop :)
Lower yourself until your chest almost touches the floor. The distance should be no more than the height of your fist. Linger in lowest point, then return to the starting position. Make sure that the pelvis does not fall or rise.

Starting position- the torso is parallel to the floor, the back is straight, slightly arched in the lower back; palms facing each other; the arms are straightened, the elbows are slightly bent at the joint and fixed. When moving up, your arms are perpendicular to your body - do not move them back or forward. Try to lift the dumbbells as high as possible; at the top point they should be above the level of your back.

Stand straight, arms slightly wider than shoulder-width apart, palms with dumbbells facing inward. Maintaining the natural arch of your back, sit down until your thighs are parallel to the floor. Return to the starting position.

In order to pump up, sit on the floor and bend your knees at a right angle. Again we are looking for support under the radiator, sofa, etc. We start the exercise - we lean back, and when lifting, we evenly turn the body to the right, and the next time we rise, to the left. While performing the exercise, do not lower your back to the floor (the backpack will get in the way).
We do 5-7 lifts per approach. Don't give it 100%, otherwise you will regret it tomorrow! A good, cheerful start can come to naught. You don't need it.

This exercise best engages the upper and outer pectoral muscles., which primarily gives the breast a convex shape. Additionally, lying dumbbell flyes are great for creating visible separation between your left and right. pectoral muscles. During the exercise, it is important to properly stretch the muscles.

Earlier articles covered exercises:

Class schedule for a month of training

Day 1: 20 minutes without exercise. (On the first day you will start your classes with enthusiasm, don’t overdo it, leave it for tomorrow!).
2nd day of classes 30 minutes without loads. (After yesterday's exercise, your muscles will feel tired, but don't worry, it will go away in 15 minutes).
3rd day 50 minutes. (Don't get overwhelmed).
4th day 60 minutes. (Begins to get bored, the result is 0 and boring, without mood).
5th day 60 minutes. (Continue, don’t stop studying, be patient).
6th day 60 minutes.
Day 7 you can take a day off
8th day 60 minutes. (You don’t want to, you need to force yourself and find time for exercise, be sure not to stop exercising!).
9th day – hour. (Smooth day, muscles no longer hurt after yesterday’s exercises, everything is going great! Continue...).
10th hour. (You feel that addiction is starting, look at the muscles after training and they have increased. However, when you cooled down, the muscles cooled down, again you are not satisfied with the result, this is exactly what happens to everyone at first).
Further. . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit is doing its job, you are already seeing results, your muscles are filled during exercise and leave a toned shape.
From day 20 onwards, increase the time to 3 hours.

Cons of home workouts

• Laziness. This is the most terrible enemy.
  At home, you can constantly put off your lesson - I’ll eat, watch a show, chat on the phone, then relax, go online... oh, it’s already evening and time to sleep... oh well, tomorrow I’ll definitely work out... But tomorrow it’ll be the same
  If you want to study at home, you must have a clear schedule and an iron will!
• Lack of space and air.
  In a small space you feel constrained, and you cannot always do amplitude exercises.
  During class you breathe actively and sweat, you need a lot of fresh air!
  If you are studying at home, open the windows and ventilate the room well!
  If possible, train outside.
• Psychological fatigue.
  When you spend a lot of time in the same place, you become tired of the monotonous environment. It may be difficult for you to get ready for class.
  Try to take a short walk down the street before class, when you get home, change clothes and start training.
• Lack of professional equipment.
  Try to purchase heavy dumbbells, make a pull-up bar and push-up bars. Home wall bars and parallel bars are also sold in sports stores.
  If you can cope with these “disadvantages”, you will be able to study at home.

More details:

How to quickly build muscle

What makes effective training?
50% - nutrition and sleep
30% - full return on training
15% - optimal frequency training
5% - training program.

1. Nutrition and sleep – 50%
   Without energy, you won't be able to exercise, and without protein, your muscles won't have the material to grow. It is important to monitor your daily calorie intake - if you eat more, you will gain fat, if you eat less, you will not be able to exercise.
2. Full return on training – 30%
   If you come to the gym and work with light weights for hours, and the next morning you don’t feel a pleasant pain in your muscle, you haven’t trained well. During training, you have to be really tired and give 120%.
3. Optimal training frequency – 15%
   Even the most effective program can be screwed up with low loads and poor execution technique, whereas with correct technique and under heavy loads, almost any training gives results if the rules stated above are followed.

Interesting training programs

Especially for this, we have developed an application with fitness training at home, in which you can also find proper diet nutrition!

Adviсe

• Muscles grow in your sleep- if you don’t get enough sleep, your health and mood worsen, recovery processes and protein synthesis slow down. Be sure to sleep at least 8 hours a night, otherwise the effectiveness of training will decrease.
• It's no secret that Smoking and alcohol slow down muscle growth and recovery. Alcohol literally pulls everything out of the body; In addition, after taking it, muscle growth processes stop for almost a day.
• Smoking, in turn, has a negative impact both on the quality of sleep, which is critical for, and on the respiratory system. Not to mention, nicotine thickens your blood, making it harder for your muscles to feed during exercise.

Video

A selection of video exercises - how to properly pump up muscles

Tilts towards the feet

Bent-over dumbbell raises

Arching your back

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