How to properly gain and build muscle mass at home? How to organize training and nutrition at home to gain muscle mass.
Before starting any training, you should remember one simple rule - you need to eat properly and well.
This statement is true for people of any build - both puny and overweight. A complete, accurate and balanced diet is necessary, at least 4 or 6 times a day. There must be a specific schedule according to which you can eat.
During periods of intense training, hunger is the direct enemy of every athlete. Therefore, you should never go hungry. You need to clearly and carefully monitor your condition and at the first hint of hunger, immediately satisfy it.
Here, too, you need to adhere to certain rules, since eating something is not eating correctly. You need to consume more high-calorie foods to have a positive energy balance.
All foods consumed should contain only beneficial substances, such as vitamins, trace elements, minerals, and antioxidants.
For the exact amount of calorie intake, you can calculate the required daily calorie intake, but for this you need to know your metabolic rate, that is, metabolism. In order for muscles to grow, you need to consume many more calories than you expend.
When performing exercises, you should remember that the body needs protein, which is the best building material for muscles. After training, it is advisable to drink a protein shake.
What should you give up?
First of all, you need to cross out from your menu foods that contain calories that are “harmful” to the body:
- Confectionery products with large amounts of refined sugar;
- Fried foods cooked in oil with the formation of carcinogens;
- Canned foods should be consumed only in extreme cases when it is impossible to prepare or store fresh food for a long time.
Progress in sports is incompatible with smoking and drinking alcohol. Even a person who does not play sports should give up these bad habits forever. And they are directly contraindicated for health-conscious athletes.
You will also have to permanently remove night discos and midnight sitting in front of the TV from your life. After physical exertion, the athlete’s body enters the recovery phase. For full recovery and progress in sports, we need not only proper nutrition, but also sufficient rest and, above all, a night’s sleep. It is at night, when we sleep, that the main muscle-building processes occur: growth hormone is released, repair and construction of new muscle fibers is in full swing.
What foods will help you get bigger?
Protein can be animal or vegetable. The first one is more valuable for gaining muscle mass, but the second one is cheaper. Our muscles get protein when we eat meat, poultry, fish, eggs, milk, cottage cheese and such very healthy plant foods as soy. In addition, a share of vegetable protein is found in lean foods: cereals, potatoes, bread.
Carbohydrates are the fuel that the body needs during training and in the process of life. Carbohydrates also come in two types: fast and slow. The former supply us with energy quickly and burn out just as quickly. Among fast carbohydrates, you should only consume fruits and sports bars. Slow carbohydrates are the basis of the diet. “Porridge is our strength,” says one popular proverb. “Rye bread is our dear father,” echoes another. Add pasta and potatoes here.
It is important to understand that not all carbohydrates will help build muscle rather than fat mass. It is necessary to focus on slow connections:
Don't forget to include as many vegetables as possible in your diet, especially green salads. The fiber they contain serves as an additional source of energy, improves digestion and reduces insulin levels in the blood.
Stage 2: choose the right exercises
There are quite a lot of different programs that allow you to train at home and build muscle mass. The technique given below focuses on working the muscles that are located above the waist. To pump your legs, you can use another program, which you can read.
Push-ups
You need to take a lying position. We place our arms not very wide, our legs are straightened, our pelvis does not touch the floor. If you are a beginner, then it is enough to do 4 sets of 20 push-ups.
You should rest thirty seconds to a minute between repetitions. You should not rest less, as such intensity of training will lead to premature fatigue.
You need to do it gradually and after a few weeks you can increase the number of push-ups. However, this should be done gradually, adding, for example, 1-5 repetitions per set.
During the exercise, you can place your arms wider or narrower: the greater the distance between them, the more the pectoral muscles will be loaded, and the smaller, the greater the amount of work the triceps will do.
Analogue of push-ups
Since the room is not a gym and there cannot be bars here, chairs are used instead. The height of the chairs should be such that you can lean on them with your hands and, with your legs tucked under you, freely lower yourself with your hands.
The number of such repetitions on chairs can vary from twenty to thirty times. You can do 3-5 approaches. High repetitions are not recommended as this will dry out the muscles rather than stimulate their growth. If the exercise is too easy, you can increase the load using weights.
Bench press
This exercise is considered one of the most effective for developing the pectoral muscles and shoulder girdle. However, for it you will need a barbell (can be replaced with dumbbells) and a bench. It is better to do it with a partner who will give you exercise equipment and help you complete the last repetitions.
You need to lie down on a bench and hold the barbell slightly wider than shoulder-width apart. We squeeze the projectile up and slowly lower it to the chest. This way you can perform 4 sets of 10-12 times.
Standing dumbbell or barbell press
Can be performed with both dumbbells and a barbell (this version is called a military press). If there is neither one nor the other at home, then we take bottles, fill them with sand and use them instead of the previously mentioned sports equipment. This exercise will help make your shoulders bigger and stronger.
We place our feet shoulder-width apart and bend our knees slightly for a more confident and stable stance. We hold the dumbbells at the level of the deltas. As you exhale, raise your arms up and straighten them at the elbows (not all the way, so as not to damage the joints). Then slowly lower it to the starting position. We do this 3-4 approaches 12-15 times.
Bent-over dumbbell row
- Take a dumbbell that is heavy enough for you in your right hand;
- Place your left knee on the edge of the bench, and rest your left hand on the bench;
- Smoothly pull the projectile up, pressing your shoulder closer to your body and moving your elbow back;
- At the top point, hold your hand, count to 2 and, with a slow, controlled movement, return the dumbbell to its original position;
- At the bottom point, lower your hand with the apparatus as low as possible, stretching your upper back.
You can do this exercise without a bench. Place one leg forward and place the same hand on your knee. An inclination of 45-75 0 is quite enough to effectively work out the back. Do 4 sets of 10-15 reps.
Bent-over arm raises
- Take one not very heavy dumbbell in both hands;
- Place your legs together, feet parallel to each other;
- Lean forward to an angle of 45 0 or even lower. At the same time, make sure that your back does not round in the lumbar region;
- Lower your hands with dumbbells down, your palms should be facing each other;
- Slowly raise your arms out to your sides without bending or straightening your elbows;
- Hold for a second or two in the top position and also smoothly return to the starting position.
The two exercises described above allow you to work the back muscles and the posterior deltoid muscle. In addition, when performing bent-over rows, the trapezius and biceps help move the weight. Do 3-4 sets of 12-15 reps.
Standing arm curls
But this exercise trains the biceps directly. You can perform it with both a barbell and dumbbells. Stand as described in the previous exercise, holding a dumbbell in each hand or grasping the bar with an underhand grip. Raise and lower the weight by contracting the biceps brachii muscle.
For many years, athletes and coaches have argued about which version of this exercise is better: with dumbbells or with a barbell. There is no definite answer, although dumbbells provide more variations: bending the arms alternately, with turning the hands, you can hold the apparatus with an underhand, overhand or vertical grip. Different execution options allow you to use different areas of the biceps. It is enough to do 3-4 approaches of 8-12 times.
Crunches
Of course, there are a great many exercises for “cubes”. But we will look at the most basic things that everyone is familiar with, at least from school physical education lessons. To perform it, like push-ups, no equipment is required except a small area of the floor.
- Lie on your back with your knees slightly bent;
- Secure your toes under heavy furniture or have an assistant hold them;
- Raise your body to your knees over and over again, exhaling. Then lower back and inhale.
Often, when performing this exercise, the body is raised completely, lifting the lower back off the floor. In fact, this is not necessary. To pump up your abs, you just need to lift your shoulder blades off the floor and tighten your abdominal muscles. Do 4-5 sets of 20-30 reps.
What rules must be followed?
Of course, training at home may be less effective than training in specialized gyms, which have all the necessary equipment.
However, by adhering to certain rules, you can achieve the results that were planned:
- It is better to perform all exercises with a partner. Invite a friend over and practice together. He will be able to insure you if something happens.
- Perform exercises until complete muscle failure. This is the only way you can maximize the use of all muscle fibers.
- You should not be distracted by external stimuli - TV, sofa, computer, etc. The temptation is great, you can put on headphones, turn on the music louder and start studying. Try to focus all your attention on what you are doing.
When exercising at home, you should remember one single rule of any training - consistency. This will help achieve a result that will be obvious to everyone.
Increasing progress
Before you start developing muscles at home, you need to soberly assess your capabilities. Make sure your home has free space and the necessary equipment for training. It would be useful to remember the general state of health: were there any physical exemptions at school due to chronic diseases of the heart or musculoskeletal system. If there are no movement restrictions or any temporary injuries, then nothing prevents you from doing home fitness training.
In any city apartment it is quite possible to allocate some space for sports equipment. In modern sports stores you will find a wide selection of various devices for muscle development: from primitive rope expanders to bulky and expensive strength training equipment. If you want to make a smart investment in your future training, invest in a steel set of barbell racks and an adjustable incline bench.
You can develop muscles only with the help of weights. Therefore, you will need a pair of dumbbells and a barbell. It is very important that the dumbbells are collapsible, as this will allow you to adjust the weights in different exercises. For training at home, it is better to purchase rubberized discs. Such projectiles look aesthetically pleasing, do not knock during exercise and, most importantly, will not damage parquet or linoleum if they fall.
A pull-up bar and parallel bars will allow you to diversify your set of exercises. You can buy a ready-made horizontal bar in the store or assemble it yourself from scrap materials.
Gaining muscle mass at home is quite possible. It all depends on the person himself and his determination.
Many novice athletes often wonder how to build muscle in the shortest possible time, and are ready to give a lot to have simple truths. But the truth is that there is no need to reinvent the wheel, everything has long been invented for us: take it and do it! How to build muscles with or without using exercise machines, doing street sports or weightlifting - all the information can be put into five simple tips, which will be discussed further.
Tip 1. Where to start?
How to build muscles if you are a complete layman in this matter and the heaviest thing you have lifted in your life is a spoon? Congratulations! It is you who will gain as quickly as possible. The fact is that muscles that are subjected to constant stress gradually get used to overcoming this barrier and eventually become more elastic and stronger. As a result, an experienced athlete, trying to develop micro-tears in the muscle, will be forced to lift enormous weights for minimal results. This is why an experienced athlete gains 1-2 kg per month in the gym and this is an excellent result, while a beginner can easily gain 10 kg and this will not be the limit! So set a goal and go towards it!
Tip 2. Base
You should always place maximum load on those muscle groups that are
the largest. How to build muscles if you don’t subject them to systematic loads? No way. Based on this, divide your training exercises into 3-4 groups and perform no more than 1-2 for each. Only in this way and only thanks to this approach will you have the opportunity to make a breakthrough for yourself among the masses.
Tip 3. How to quickly build muscle at home?
There is only one answer: use the same technique as in the gym. Improvise and create an insurmountable load for your muscles - this is the only way they will develop. There are no magic drugs that can turn you into a Schwarzenegger in one month, because even using anabolic steroids, you will have to train day after day, sweating and losing your pulse!
Tip 4. How to build muscle while doing street sports?
Do you think this is impossible? That working with your own weight is closer to cardio than to strength training? Well, we can congratulate you, because you are wrong, and you have a chance to dispel your misconceptions. A person's weight is 50 kilograms or more. When working on the horizontal bar, at least 40 out of 50 will be in work, that is, 80-85% of your body weight. Now think about it: will you be small, frail and weak if you start training in the gym from scratch with the same weights? Of course not! The whole secret lies in the technique of performing the exercises. You need to pay special attention to it, training slowly and focusing on the negative phase of each set, and only then will your muscles grow and develop. No concessions, no hackwork, pure hardcore!
Tip 5. If you don't eat, you won't eat!
Yes, yes, proper and plentiful nutrition is the key to a successful mass. Have you ever seen builders build a house out of thin air? Or from foam plastic, for example? So there is no need to worry about nonsense. Eat from four to six times a day, fully, to satiety and exercise regularly. If you do everything right, then in a couple of months you won’t recognize yourself in the mirror!
A man’s beautiful, toned body indicates his good health and strength. In pursuit of the ideal of beauty, representatives of the stronger sex go to the gym, work on themselves, and adjust their shape and diet. For guys and men who are prone to thinness, the path to success can be a real challenge, because it is extremely difficult for them to gain weight. Reliable information about whether they need vitamin therapy courses, how to take brewer's yeast tablets for weight gain, how to exercise properly, organize their diet and other useful recommendations will help with this.
Body types
There are three main body types:
- Asthenic or ectomorphic. With this type, a person has weak muscles, a small amount of fat deposits, thin bones, long limbs and a prominent chest. The volume of substances occurs in such people 10% faster than in others.
- Normosthenic or mesomorphic. All parts of the body are proportional.
- Hypersthenic or endomorphic. It is distinguished by the presence of an impressive volume of fat cells. It is more difficult for representatives of this type to fight excess weight. It is not difficult for such people to build muscle.
Possible causes of weight loss
There are several factors that influence being underweight:
- Genetics. People with an ectomorphic physique have a harder time gaining weight, nature itself took care of this.
- Irritating factors: bad habits, stress, unhealthy lifestyle, consumption of harmful foods and drinks, lack of sleep.
- Diseases of various origins.
Diseases
This reason is the most serious and requires immediate intervention. What ailments provoke weight loss? So this is:
If the goal is to quickly get a very thin guy at home, you should first undergo an appropriate examination to identify the cause of the lack of body weight.
Others
Eating behavior can be changed as a result of stress: some people lose their appetite, while others “eat up” the problem. Appetite is restored only after the cause of anxiety is eliminated. If the source of stress is at work or in your close environment, then it is better to change the environment, since constant overstrain can lead to depression.
Smoking is another reason that prevents you from gaining weight, because this addiction dulls the feeling of hunger. Well, and, of course, lack of caloric nutrition is the most common problem of young people, so before a teenager gains weight quickly at home, attention should be paid to organizing proper nutrition.
Is it possible to gain weight at home on your own?
Very often, owners of an asthenic body type wonder: how can a man lose 10 kg in a week at home? In fact, there are safe methods that can help you overcome this trouble, but this will require time, patience and lifestyle changes.
Corrective measures include:
- increasing the daily calorie intake;
- proper nutrition and drinking regime;
- treatment of diseases leading to pathological thinness;
- organization of physical activity, proper rest and sleep;
- taking vitamins and supplements.
How to calculate body mass index
To determine this value, the formula is used:
Weight in kilograms / height in meters squared.
The result is interpreted as follows:
- Value less than 20: underweight.
- Between 20-25: normal weight.
- 25 – 30: slight excess.
- 30 – 40: overweight.
- Over 40: obese.
Body mass index helps determine the weight category to which a male belongs.
How to calculate your optimal weight
This characteristic largely depends on height and age, so before a guy gains 10 kg in a month at home, changes his usual lifestyle and diet, you should find out how far the real weight is from the optimal one.
The simplest formula that can be used by people who do not suffer from serious illnesses is: (height (cm) – 100)x0.9. The resulting value will be the optimal weight.
Diet for weight gain
What to eat to gain weight - a diet made up of healthy foods is the first step towards your cherished goal. Well, some rules and expert advice will be very helpful.
Nutrition rules
The main condition for gaining weight is proper nutrition - to gain weight, you need to follow the following recommendations:
- Don't overeat. You should eat often in small portions, preferably at certain times. If you quickly increase the number of calories, your stomach will suffer.
- Drink plenty of water, especially during sports activity.
- 20 minutes before meals you can drink 50-100 g of dry red wine to stimulate your appetite.
- Use seasonings, spices and pickles, but in moderation (mustard, horseradish, pepper, rosemary).
- Periodically prepare infusions of bitter herbs: mustard, wormwood, yarrow, dandelion, plantain, black currant.
- Avoid processed foods.
Calorie calculation
Sports nutrition for weight gain for a man should consist of three main meals. In the morning it is advisable to prepare porridge and fruits, for lunch - side dishes and meat soups, for dinner - salads, meat dishes with side dishes. Products must be fresh and beautifully presented.
A man can gain weight in a week at home if he consumes forty calories per kilogram of weight, gradually increasing this figure to sixty.
There is another way to calculate calories, which takes into account the lifestyle and activity of a man. The basal metabolic rate expresses the number of calories a man needs to maintain the vital functions of the body, it is calculated as follows:
10 x weight in kilograms + 6.25 x height in centimeters – 5 x age + 5.
Then we multiply the resulting value by the following coefficient depending on the level of activity:
- When sitting at 1.2.
- When playing sports up to 3 times weekly at 1.375.
- With average activity and training up to 5 times a week – by 1.55.
- With high activity, daily training – by 1.725.
- At very high load - by 1.9.
For example, if a 14-year-old teenager needs to gain weight by 5 kg per month, his height is 168 cm, his weight is 50 kg, his activity level is average, then we calculate:
10 x 50 + 6.25 x 168 – 5 x 14 + 5 = 1485 kcal.
Next, 1485 x 1.55 = 2301 kcal - a guy should consume at least this amount of calories every day. The amount of carbohydrates and proteins consumed also plays a decisive role in how to increase body weight and properly formulate a diet.
Counting carbohydrates
The body needs about 4-5 grams of carbohydrates per kilogram of weight. Using calorie tables, we determine which foods contain them and in what quantities. About 70% of carbohydrates come from bread and cereals, the rest from fruits and healthy sweets.
How much protein should you consume per day?
The protein norm per 1 kg of current weight is 2.3-2.5 g. It is this component that is necessary in order to quickly gain weight at home and increase muscle mass. Protein food should be present on the table every day.
Products for weight gain
The diet must include the following products:
- Poultry, rabbit, beef. It is recommended to eat about 200 grams daily.
- Protein foods: eggs, tuna, chicken, cottage cheese, peas, beans, shrimp, crabs.
- Carbohydrate food. About 60% of the foods consumed daily should be rich in carbohydrates. These are fruits, pasta, cereals. Fresh vegetables, such as carrots, beets, whole grain or rye bread, rice.
- Fats. The content in the daily diet is about 15%. Eggs, fatty fish, vegetable and butter, seeds, sour cream, and peanut butter are healthy.
What should a man eat to gain weight in a week at home? This is everyone's favorite jam, honey, bananas, peaches, apples, dried fruits. All these delicacies can be eaten in between main meals. As a snack, you can treat yourself to a tasty but healthy dessert.
For those who don’t know what to do to quickly gain 5 kg in a week, you can prepare a special cocktail from two cups of powdered milk, two liters of regular milk and 140 g of protein, but you can drink it only when serious physical activity is not planned .
Menu options for the day
Standard option
It looks like this:
- Breakfast. Omelette, bread with butter and cheese, vegetables.
- Snack. Fruits, nuts, cottage cheese.
- Dinner. Buckwheat with meat, vegetable salad.
- Snack before training. Fruit smoothie with added protein.
- Post-workout snack. Protein food with healthy sweets.
- Dinner. Garnish of carbohydrates, fish, vegetables.
- Before bed. Cottage cheese.
Additional option
- Breakfast. Oatmeal with milk, boiled eggs, grain bread.
- Snack. Bun with poppy seeds, apples.
- Dinner. Rice with vegetable puree, bread, half a chicken breast.
- Snack. Vegetable puree with the other half of the breast.
- Dinner. Potatoes with vegetables, fish.
- Before bed. Cottage cheese.
Dietary supplements for weight gain
What to eat to gain weight quickly - Diet will certainly help, but you can consider taking additional supplements that will ensure that you gain weight quickly.
The use of these drugs should be carried out under special supervision, since their excess affects men's health. Excessive consumption can lead to impotence or tumors in the prostate gland.
Among the hormonal drugs that will help a man gain weight by 10 kg or more quickly at home are:
- Peritol;
- Chlorpromazine;
- Andriol;
- Cyproheptadine.
Another, safer drug is brewer's yeast for weight gain - which one is better to choose depends on the individual characteristics of the body. In general, they have a positive effect on the body, improve appetite and are the main assistant in how to add weight to a man, although women can also use this tool to build muscle if they engage in intense exercise.
The following types of drugs are also used in the sports environment:
- Gainers. Carbohydrate-protein substance for accelerated muscle growth.
- Nutrizon. For weight correction in case of exhaustion.
- Riboxin. Stimulates energy metabolism processes in cells.
- Enzymes to improve digestion (Mezim, Pancreatin, Festal).
Workout
There are many ways to increase body weight, one of the most effective is a properly designed training program. Physical activity will ensure muscle definition and proper distribution of fat.
Exercises at home
To do this, you only need free time and sports equipment: barbell, horizontal bar, dumbbells. The following exercises are performed:
- Working with dumbbells (raising arms to the sides, bending and straightening arms, bench press).
- Pull-ups and hanging on the horizontal bar.
- Straight leg raises.
- Push-ups with different hand positions.
- Deep lunges.
- Squats with weights.
Strength training is organized 3 times a week, the number of aerobic training is minimized. You need to increase the load gradually, bringing the number of exercises to 15, and approaches to 5 times. Each lesson consists of the following stages: warm-up, strength exercises, cardio training, cool-down.
Workouts in the gym
If there is such an opportunity, it is better to seek help from a professional trainer who will draw up a training program, introduce you to the technique of performing the exercises and other important nuances.
- Set yourself up for several years of hard work.
- Stop using pharmacological support drugs (hormonal injections, anabolic steroids).
- Train 3 times a week.
- Squats and deadlifts are the best exercises for gaining weight.
- Don't forget about pull-ups and bench presses from a standing position.
- Aerobic training should be 1/5 of strength training.
- Before starting any program, you should undergo an appropriate examination at a medical center.
Some expert advice will help you cope with difficulties:
- You need to train on an ongoing basis, recording your own achievements.
- Muscles need good rest, and the body needs good sleep. You should take care of this: if you feel tired, it is better to take a break to recuperate.
- Constantly create the right menu, adding your favorite foods to your diet.
- Spend more time outdoors.
And, of course, to achieve your goal you simply need a good mood and the support of loved ones. It is very important to spend more time with dear and loving people!
Video
From this video you will learn how to properly gain weight for a guy.
In the fitness world, hardgainers are truly thin people who cannot gain weight even without any dietary restrictions. Thin guys also have problems going to the gym. Many young people who have a hard gainer build simply don’t know how to gain weight, and without normal weight it is impossible to achieve a muscular, ripped physique.
To gain weight for a skinny guy, you need to follow the recommendations below. They are designed specifically for those young people who do not have a genetic predisposition to obesity.
Increase your diet
This task seems easier than it actually is. Doubling the amount of food consumed per day is not entirely easy. From three meals a day, you need to switch to six meals a day, which means eating every two to three hours. Portions should be full, but not reduced.
The first few weeks you will have to literally force yourself to eat, because in most cases there will simply be no appetite. Increasing your diet by 500 calories will allow you to gain a kilogram per week. If you add 1000 calories to the food consumed during the day, then in 7 days 2 kilograms will be added to your current weight.
Eat quality food
The daily amount of calories must be increased to 3500 or more, but only through proper and good food. You should not eat chips or drink sweet soda. The calories obtained from such food are instantly deposited in the fat depot.
You can get high-quality muscle mass only through healthy food. You need to eat healthy fats, carbohydrates and proteins. The number of calories is important, but what's behind them deserves even more attention.
Eat more protein
Protein (protein) is the building material of muscle tissue. It is found in white and red meat, fish, almonds, eggs, milk, and peanuts. And in order to have a decent supply of muscle mass, these products must be constantly present in the menu.
Include carbohydrates in your diet
High carbohydrate foods help you gain weight, but not lean muscle mass. Eating oatmeal, baked goods, pasta, and brown rice will certainly add pounds, some of which will be fat. This often raises doubts about the advisability of eating carbohydrate foods, but there is a good reason for this.
If you limit yourself exclusively to protein foods, then it will be immediately used as a source of energy, but not for building muscles. To prevent this from happening, it is necessary to give the body an alternative, which is bad carbohydrates. It is recommended to supplement each meal with fruits and vegetables. They contain healthy carbohydrates.
Always control every product included in your diet
There are many programs and websites for monitoring your own menu. Among foreign resources, this is dailyburn.com, registration on which will allow you to track how much protein, carbohydrates and calories you need to consume. The algorithm works based on the input data, that is, taking into account individual characteristics.
Perform challenging physical exercises
To gain the maximum possible muscle mass, you should concentrate on training that includes deadlifts, pull-ups, dumbbell presses, and barbell lifts. You shouldn't make it easy for yourself. Working weights on lifts must be taken to the maximum.
Performing complex (compound) exercises involves all the muscles in the process, which, against the background of a large amount of protein and calories present in the body, begin to grow. At the stage of mass gain, there is no point in including isolation exercises.
You should always monitor changes occurring in your body.
The main motivating factor for anyone who wants to gain muscle mass is appearance. Every change that occurs in the body is a consequence of exercise. And in order to be satisfied with yourself, you need to concentrate on lifting weights, improving your own endurance, and then the results will not be long in coming.
Don't stop there. If at the very beginning of the journey the weight being lifted is small, then, with perseverance, it will soon increase. The main thing is not to be lazy and force yourself to work. This will allow you to develop perseverance, endurance and, of course, achieve the desired shape.
Take a minute break between sets during training.
Rest after each approach should be 60 seconds or less. You should not do more than 12 repetitions at a time. The optimal range of exercises is 6-12 repetitions, but no more. If you lift weights, it is better to do it as follows: 12 repetitions with 50 kg, rest, another set of 10 repetitions with a weight of 55 kg, and then after a break another 8 repetitions, but with 60 kg.
Be sure to give your muscles a good rest
You can't work one muscle group every day. She needs restoration. Otherwise, exhaustion is guaranteed. It is optimal to wait at least two days, and only then work on the same muscle group again.
Sleep at least eight hours a night
Muscles continue to grow during sleep. And for this process to be as effective as possible, you need to sleep at least 8-9 hours. If sleep lasts less than 6 hours, then the effectiveness of diet and training decreases sharply.
Eliminate cardio from your training program
In order not to look like a marathon runner or sprinter, but to gain the body of a real Spartan, you need to completely give up cardio. This applies to long distance running. If the desire to include jogging in your classes is great, then you need to run either uphill or do sprints, that is, reduce the distance to a minimum.
Exercise regularly
Exercise should become part of your daily routine. And if you can sometimes skip classes, then this should not be allowed with meals. Otherwise, all efforts to gain weight will be minimized. You can devote all your free time to training, but without good, high-calorie nutrition, progress will not follow.
Recognize the need to gain weight
Along with muscles, fat deposits are also gained, which is a completely normal process. To avoid unwanted consequences, you should set a clear goal for how many kilograms you need to add, and then, when you reach that goal, reduce the amount of carbohydrates you consume. You need to continue to eat vegetables and fruits, but cut pasta, rice, and bread to a minimum. By continuing to exercise and run sprints, you can easily get rid of body fat.
Even an ectomorph can pump up an ideal body at home and increase muscles, that is, every skinny guy can pump up at home if he follows the regime. Yes, it is more convenient to lift in the gym, but you can gain muscle at home, although you will have to try and do everything correctly, create a nutrition and training schedule. You definitely need to buy scales to track your results every week, how you gain weight and how your muscles grow.
Do you want to transform your body, but don't have the opportunity to go to the gym? No problem! Basic exercises for gaining muscle mass can be performed at home, although you will need to buy some equipment to do this. The programs for home weight training will help you achieve your desired results as quickly as possible!
Are you someone who prefers to train in the comfort of your home rather than in a big, noisy gym? Too busy with work, school, kids to go to the gym every day? Or does your budget not allow you to purchase a subscription?
Regardless of the reason, you can improve your physique at home using certain additional equipment. Using a bench, a barbell, or a set of dumbbells, you can build muscle at home, burn fat and build the body you've always dreamed of. Each home weight training program is designed for a different fitness level.
Training programs for gaining muscle mass at home
Full Body Split for Beginners
Basic exercises for gaining muscle mass involve a large number of muscle groups, which is responsible for muscle growth. In all exercises, pay attention to technique. If you are not sure how to do it correctly, watch the video tutorials.
Full body workout for beginners
1. Barbell Squats | |
2. Lunges with dumbbells | |
3. Seated calf raises with a barbell | |
4. Bent-over dumbbell row with support on a bench | |
5. Push-ups 3 sets (to muscle failure) |
|
6. Arnold Press with Dumbbells | |
7. Swing dumbbells to the sides | |
8. French press | |
Program for intermediate level of training
Upper and Lower Body Split for Intermediate Fitness Levels
A top and bottom split is usually the next step after a split for all body parts. It involves a greater variety of exercises, since you will work with different parts of the body in each of the 2 workouts. Train your upper body on Mondays and Thursdays, and your lower body on Tuesdays and Saturdays.
Upper body
1. Bench press with medium grip | |
2 x to failure |
|
4. Military standing barbell press | |
5. Standing one-arm dumbbell swings | |
6. Close-grip bench press | |
7. Standing Dumbbell Curls |
Lower body
- Barbell Deadlift - 4 x 6-8
- Front Squats - 4 x 6-8
- Dumbbell Raises - 3 x 12
- Barbell Lunges - 3 x 25
- Squat jumps - 3 x 25
- Standing calf raises with dumbbells - 3 x 15
Advanced program
Split for each body part for advanced training levels
Monday: hands
- Barbell curl - 3 x 8
- Close grip bench press - 3 x 8
- Alternating Dumbbell Curls - 2 x 10
- Overhead arm extension with dumbbell - 2 x 10
- Seated dumbbell curls - 2 x 15
- Lying arm extension with overhand grip - 2 x 15
Tuesday: chest
- Bench press on an incline bench with a medium grip - 3 x 15
- Dumbbell Bench Press - 3 x 8-12
- Lying Dumbbell Lateral Raises - 3 x 12
- Push-ups - 2 sets (until muscle failure)
Wednesday: rest
Thursday: back
- Bent-over barbell row with overhand grip - 2 x 8
- Bent-over barbell row with underhand grip - 2 x 8
- Bent-over T-bar row - 3 x 12
- Bent-over Dumbbell Rows - 3 x 12
- Back extension with barbell on shoulders - 3 x 10
Friday: shoulders
- Seated dumbbell press - 3 x 8-12
- Dumbbell swings to the sides while standing - 3 x 12
- Seated dumbbell lateral raises - 3 x 12
- Bench press sitting behind the head - 3 x 8-12
- Standing Barbell Shoulder Raise - 3 x 8
Saturday: legs
- Barbell Squats - 3 x 5-8
- Deadlift - 3 x 5-8
- Dumbbell Lunges - 3 x 12
- Barbell Lunges - 2 x 12
- Dumbbell Raises - 3 x 15
- Standing calf raises with dumbbells - 4 x 15
Sunday: rest
Meals for gaining muscle mass at home
Now that the training programs have been drawn up, it’s time to talk about nutrition for muscle growth at home, which should go hand in hand with them, to properly gain muscle mass.
There is a stereotype that when gaining weight you can eat a lot of everything. Most people are accustomed to thinking that you need to gain as much weight as possible, then it will all turn into fat. This is a terrible misconception. Of course, when we grow, we need an excess of calories consumed over expenditure. And your fat percentage will also increase. But, calories should not be of poor quality and come randomly. And the percentage of fat should not be prohibitively high.
- No need to overeat
It’s a big mistake to eat as much food as you see on the table; you need to correctly calculate the amount of food. Therefore, the very first rule is not to overeat. This can only make things worse. It is better to calculate the required number of calories and consume exactly that much. To do this, you need to calculate the number of calories that are needed to maintain weight (for example, using a calculator) and add another 300-500 kcal to this figure.
But it's not that simple. After a week of such nutrition, you need to check the correctness of the calculation. If, when you look in the mirror, your body fat has increased, then you need to reduce the number of calories. If your weight stays the same, then you should increase their number.
- Don't go for too much protein
Remember that when training for muscle growth, carbohydrates are much more important to you. You don't need that much protein. On average, you can consume about 1-2 grams per kilogram of your body weight. However, the last figure is an extreme case. Excess protein is actually just useless.
Try to consume amino acids at least a couple of times a day. Preferably before and after training. They can be replaced with leucine. It should only be taken with a protein shake or with food.
- Consume Fats
When gaining weight, many low-fat foods can be helpful. Such as low-fat cheeses, chicken legs and wings with skin. Dairy products do not have to be low-fat; anything up to two and a half percent is completely acceptable.
Eggs are best eaten with yolks. A small amount of fat will keep testosterone levels fairly high. Another tip is not to mix fats with carbohydrates in one meal; this is not very good. It is better to eat fatty foods in the afternoon.
- Eat 4-5 meals a day
One of the quite common mistakes is a large amount of food at one time. It is better to take 4-5 meals or even more during the day. In this case, the largest portions should be breakfast and meals after training. After exercise, you can safely consume fast carbohydrates, as well as some fat. In this situation, it will not cause harm and will even be useful to some extent.
- Don't overeat at night
At night, the body must rest and recover from stress. Getting up to eat will disrupt normal sleep and cause chronic fatigue. Which will negatively affect the training process.
Although many people consider nocturnal catabolism to be a terrible phenomenon, this is not entirely true. Muscles do not break down in huge quantities at night. For greater peace of mind, you can take five to six grams of arginine or a protein shake at night. And after that, sleep peacefully.
Example of a weight gain diet
In addition to the correct combination of proteins, fats and carbohydrates, the body also needs other biologically active substances. Therefore, it is simply necessary to include various green crops in your diet. This could be sorrel, spinach, cabbage, various lettuces, etc. They help normalize metabolism and more active digestion. They will also become an obstacle to diabetes.
I developed a diet designed for a man weighing 80 kg, and which involves a slight calorie deficit. It will help anyone who is overweight burn fat and maintain muscle mass. If you weigh less, increase your portions to ensure you're taking in enough calories to build muscle. The diet is high in protein and relatively low in carbohydrates, but you should consume them before and after workouts, as well as for breakfast. I've also included healthy fats to help keep you feeling full.
First meal
Egg white - 5 pcs | |
Whole egg - 1 pc. | |
Oatmeal - 1/4 cup | |
Blueberries - 1/4 cup |
Second meal
Third meal
Chicken - 140 g | |
Brown rice - 1/4 cup | |
Asparagus - 1 cup |
Fourth meal
Fifth meal
Steak - 140 g | |
Olive oil - 30 g | |
Avocado - 30 g | |
Vegetables - 1/2 cup |
The diet involves 3 meals and 2 shakes, so you will constantly consume calories throughout the day. Thanks to this approach, the diet is very easy to stick to, and cocktails are generally famous for their ease of use. If you have any questions regarding supplements, please email me.
Results for gaining weight at home
Of course, home workouts have certain limitations, but this does not mean that they cannot be done to gain muscle mass at home. You just need to purchase the necessary equipment. As you've seen, there are many muscle-building exercises that require nothing more than a barbell, a bench, and a set of dumbbells. So stop making excuses like you can't build a great body because you can't go to the gym. Follow the given programs and achieve the desired results!
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