Fast muscle gain at home

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No, we will not force you to do strange isometric exercises. It is easy for a beginner to pump up with simple squats, push-ups and pull-ups. For a quality set, it will take several months, simple sports equipment and a lot of the right food.

Even an ectomorph will gain several kilograms if it is hard to train, eat regularly and properly, and recover well. Morally prepare for the fact that training for body weight will not exhaust you much, but you will have to make an effort to get all the necessary nutrients for a meal.

Training programs

On a mass it is worth doing weights in a mode of 30-40 seconds under load and 90-120 seconds of rest between sets . There should be at least 4 working approaches, and no more than 8 exercises per workout. Ideally, for each large muscle group, no more than 16 working approaches.

The most difficult thing in home weight training is to get the necessary equipment. Progress with push-ups from the floor, squats without weight and pull-ups is possible only for 1-2 months. Then you have to add weight weights.

Ideally, you would need:

  • Composed dumbbells – dumbbell vultures and pancakes weighing up to 20 kg.
  • Vulture, racks, bench, locks.
  • Any rubber mat for exercises on the press.
  • Horizontal bar on the wall or in the doorway.

Tip: start on a program of gymnastic exercises for beginners, during this time, get everything you need. Sports equipment can be inexpensively bought on Avito or Yule, not all people are as purposeful as you, many get rid of unnecessary equipment.

For men

A teenager can also attend this program.

Full body gymnastics for a beginner

Workout 1:

  1. Air squats, arms crossed on the chest, 3×20.
  2. Air squats, hands behind your head, lowering by 10 accounts, pause below 5 accounts, 5×10.
  3. Pullups on the horizontal bar, 4×8-12.
  4. Push-ups in a handstand with support of the feet on a sofa or bench, 4×15-20.
  5. Hyperextension lying on the floor, lifting the legs and body with a “boat”, pause 10 seconds on hold, 3×8.
  6. Rises on socks while standing, 3×30.
  7. Raises the legs in the hang on the press, 3×8-10.

Workout 2:

  1. Romanian traction on one leg without weight. Slope by 10 accounts, rise by 10 accounts, 3×8.
  2. Jumping from the “scissors”, 5×8.
  3. Push-ups from the floor with a wide setting of hands and a pause of 5 seconds below, 3×8-12.
  4. Push-ups with narrow parallel arms, 3×10-15.
  5. Pull-ups with narrow reverse grip, 4×8-12.
  6. Planck: 2 minutes, split into 2-3 sets, if necessary.

Training should be carried out every other day pull up on the horizontal bar, alternating the first and second, the program lasts 8 weeks. If it becomes easy, you can wear a backpack with books, sandbags or other weights on push-ups. Same thing with squats, pull-ups and traction.

Program for advanced with dumbbells (split)

Workout 1. Legs:

  1. Goblet Squats, 3×12.
  2. Goblet squats with a narrow setting of the feet on the quadriceps, lowering by 10 accounts, pause at the bottom of 5 accounts, 5×10.
  3. Romanian deadlift with dumbbells, lowering by 5 accounts, quick rise, 4×8.
  4. Classic lunges with dumbbells, 4×8-12.
  5. Hyperextension lying on the floor, lifting the legs and body with a “boat”, pause 10 seconds on hold, 3×8.
  6. Rises on socks standing with dumbbells, 3×30.
  7. Raises the body lying, 3×10.
READ  Effective pull-up program for beginners on the horizontal bar

Training 2. Chest and triceps:

  1. Push-ups from the floor with a pause of 5 seconds below, 3×10-12.
  2. Push-ups from dumbbells with weights (backpack), wide palm setting, 4×10.
  3. Wiring with dumbbells lying on a bench, 3×12.
  4. Push-ups for triceps, 4×10-12.
  5. French bench press with dumbbells lying, 3×10-12.
  6. Raising the legs in the hang on the press, 3×10.

Workout 3. Back and biceps:

  1. Pullups without weights, 4×15-20.
  2. Pullups with an average back grip with weights, 3×10.
  3. Dumbbell pull to the belt, support on a bench or sofa, 3×10.
  4. Thrust of two dumbbells in an inclination to a belt at the same time, 3×10.
  5. Lifting dumbbells for biceps while standing, 4×10-12.
  6. Hyperextension lying on the floor, lifting the legs and body with a “boat”, pause 10 seconds on hold, 3×8.
  7. Lifting the body on the floor with weights (dumbbell on the chest), 3×8-10.

Training 4. Shoulders and trapezes:

  1. Push-ups in the rack, legs on the wall, 4×10-15.
  2. Arnold’s bench press, 4×10.
  3. Broach with dumbbells for the middle delta, 4×12.
  4. Swing to the side while standing, 3×12-15.
  5. Swing on the back delta in a slope, 3×15.
  6. Shrugs with dumbbells, 3×12-15.
  7. Raising legs in the press, 3×8.

This program is designed for 8 weeks of training, you need to alternate training days with days of rest. When the dumbbells become “small”, you will need a barbell, racks and bench. Or you can look for an inexpensive gym. There are such schools, universities and FOCs.

For girls

Today, gaining mass is a completely normal desire for a thin girl. The only problem is that the set requires hard training, and this is difficult to achieve at home. We will provide you with instructions for the first 4-6 months of progress. It will turn out to gain weight at home. And for further improvement, it will be necessary to purchase power equipment or go to the hall.

Fullbody for a novice woman

Workout 1:

  1. Air squats, arms crossed on the chest, around the knees – rubber shock absorber, 4×12.
  2. Romanian traction with rubber shock absorber, 4×12.
  3. Vertical draft of the shock absorber, 3×10.
  4. Press the shock absorber standing on the shoulders, 4×10-12.
  5. Hyperextension lying on the floor, lifting the legs and body with a “boat”, pause 10 seconds on hold, 3×8.
  6. Raising legs while lying on the floor, pause at the peak of effort, 3×8-10.

Workout 2:

  1. Lunges back, shock absorber around the hips, 4×12.
  2. Romanian traction on one leg without weight, 4×12.
  3. Thrust of the shock absorber to the belt, 3×8.
  4. Push-ups from the floor, vary the setting of the palms from wide to narrow parallel from approach to approach, 4×8-12.
  5. Lifting the body in a prone position with a superset with a bar 1 min, 3×8.

Exercises perform at an average pace, rest between sets until recovery.

Split with dumbbells with emphasis on the buttocks

Training 1. Back of the thigh, buttocks:

  1. Gluteal bridge with a shock absorber around the knees and dumbbells, 4×12.
  2. Romanian traction with rubber shock absorber on one leg, 4×10.
  3. Hip abduction with emphasis on the palms and knees sideways, 3×20.
  4. Hip extension with a rubber shock absorber standing, 4×8-12.
  5. Flexion with one dumbbell lying face down, 3×8.
  6. The bar is 2-3 minutes, can be divided into several runs.

Workout 2. Upper body:

  1. Pullups with compensation for part of the weight with rubber, 3×12.
  2. Dumbbell thrust to the belt in an incline, 4×10.
  3. Push-ups with medium palm setting, 3×8.
  4. Dumbbell bench press standing on the shoulders, 4×8-12.
  5. Biceps flexion and triceps extension with dumbbell superset, 3×15.
  6. Lifting the casing while lying on the floor, pause at the peak of effort, 3×15.
READ  Fitness exercises for all muscle groups

Workout 3. Quadriceps, buttocks:

  1. Goblet squats, around the knees – rubber shock absorber, 4×12.
  2. Good timing with rubber shock absorber, 4×10.
  3. Classic lunges, 3×10.
  4. Lunges in a step, 3×8-12.
  5. Reverse hyperextension lying on a bench face down, 3×15-20.
  6. Raising legs while lying on the floor, pause at the peak of effort, 3×12.

Nutrition rules

Briefly, the rules can be formulated as follows:

  • Eat more calories than you need to maintain and exercise.
  • Receive 80% of calories with “clean” easily digestible food. The mass on the buns and burgers is never dry.
  • Do not forget about vitamins, minerals, omega-3 fatty acids.
  • Drink enough water, at least 40 ml per kg of body weight per day.
  • Eat regularly, optionally 6 times a day, but better at least 4 times, so the food is better absorbed.
  • Do not drink alcohol and start smoking.

How to calculate the right amount of calories?

The easiest way is to download the Fat Secret application on your phone and make the necessary calculations in it. You must specify your weight, age and type of activity. The program will show in numbers how much you need to eat.

If you want to count yourself, a simple formula will help. For 1 kg of body weight (current weight) you need:

  • 1.5 g of fat, of which 1.2 unsaturated.
  • 5-6 g of carbohydrates, most of them are complex, but simple can also be, this is the beauty of weight gain.
  • 1.5 g of protein. This is the starting number, over time you can raise it to 2 g.

Next, we consider: in 1 g of protein and carbohydrates 4 kcal, in 1 g of fat – as much as 9 . Multiply, add and you will know your numbers.

How much protein, fat and carbohydrate do you need?

Above are the starting numbers. Girls and overweight men can reduce their carbohydrate intake to 4 g and start with this number. If the weight does not increase, at least 100 g is not added per week, you need to gradually increase their amount, for example, by 50 g per week.

Fats must consume everything: both saturated and unsaturated. A typical mistake of those sitting on the mass is eating low-fat food. So the hormonal system does not get everything you need, the metabolism slows down, and the body begins to leave in support.

Protein can be eaten up to 2 g, this is a safe amount for a healthy person, and will no longer be effective. Although professional athletes raise these figures to 3 g, but amateurs do not need to equal them, as the “pro” accelerate their hormonal system with special drugs.

What products to get them from?

Can a thin person eat anything? No, if the goal is to gain high-quality muscle mass, you need to eat:

  • meat
  • a bird
  • fish
  • eggs and dairy products for protein
  • green vegetables for digestion
  • pasta, cereals and legumes for carbohydrates
  • high-quality vegetable and butter – as a source of fat

A guy who eats cleanly and sometimes allows himself burgers will be big and bumpy. And his neighbor, who is trying to score on doshiraki and dumplings, will be overgrown with fat. Women should monitor the quality of the diet even more closely. They are easier to gain fat.

READ  Fitness training in the gym

General rules

You need to eat at the same time, 4-6 times a day. Immediately after waking up – breakfast or a protein-carbohydrate shake. Before bedtime – casein or a pack of cottage cheese. Hunger is the enemy of a person trying to gain mass.

In one meal, it is better not to mix 2 sources of protein, but you can mix carbohydrates. Fats are also desirable to separate.

Menu example

In reality, few will cook 3 types of different cereals for one day and bother much with types of protein. On a mass basis, it is more convenient to cook every day in the evening and collect containers with meals.

The menu may look like this:

  1. 1 method: a portion of protein, buckwheat in water with butter, banana.
  2. 2 reception: fried eggs from 4 eggs, oatmeal, apple.
  3. 3 reception: a portion of rice, stewed vegetables, steamed beef or stew.
  4. 4th technique: gainer after training.
  5. 5 reception: pasta, chicken, vegetables.
  6. 6 reception: casein protein or cottage cheese.

If it is not possible to eat a sports drink, the gainer can be replaced with cottage cheese with jam or honey, and protein with any source of protein.

About which budget products you can use when recruiting, see the following video:

Should I add sports nutrition?

Mass nutrition for sports helps to solve two main problems:

  • Improve the comfort of eating a large number of calories. It is easier to drink a gainer of 400-600 kcal than choke on another portion of rice or pasta with meat.
  • Increase the amount of free amino acids in the blood. Protein is digested and absorbed better than regular meat and chicken. In addition, when converted to a serving, it is cheaper.

If you want to quickly add in power, you can try the following scheme:

  • After each training session, 5 g of creatine monohydrate, 500 ml of juice, after 20-30 minutes – 30 g of protein.
  • In the morning, immediately after waking up, protein (breakfast in 20-30 minutes), during the day between meals – gainer.
  • Before going to bed – casein protein 30 g.

Important: you need to strive to consume most of the nutrients with food. It contains vitamins, organic acids, minerals, fiber and is more suitable for basic nutrition than powders.

How much can I get in a month?

For a week, on average, you can gain about 50-100 g of clean muscles, per month – about 400-500 g . We are talking about a clean set, not about fluid retention and fouling. In reality, fat will be approximately 20% of the set, water – even more, depending on which products the diet is made up of.

Weight grows spasmodically, sometimes the mass may not increase for several weeks, and then grow sharply by a kilogram or two. Human metabolism is an adaptive system. He gets used to everything, including plentiful nutrition and hard training. The main objective of the exchange is to maintain homeostasis. Therefore, you must periodically give yourself a shake, increasing working weights and reducing the training volume.

Gaining weight at home, exercising regularly and hard and eating right is real. It is only necessary not to give up and not to miss classes. Over time, everything will work out.