How to pump up the muscles of the scheme. How to pump up a beautiful body for a man - tips and exercises

It is often extremely difficult for a beginner who first came to the gym to pump up muscles to understand what needs to be done so that the muscles become stronger and muscle mass grows. Instead of focusing on the main points of the training, he begins to study numerous subtleties, while losing a general understanding of the issue.

This material is the simplest (but at the same time working and effective) answer to the question of how it is really necessary to pump muscles correctly. With enough perseverance and motivation, the tips below will help the novice lifter quickly build muscle and build an athletic body through strength training with dumbbells and barbells.

Note that the tips presented relate primarily to naturally thin people who are not overweight. If your main task is not just pumping the body, but creating a relief press, then the best training strategy would be primary weight loss. Recall that the body is extremely reluctant to build muscle and burn fat at the same time.

1: Provide energy to the body

The first rule of muscle building is enhanced nutrition. The body of the aforementioned ectomorphs is often unable to accumulate sufficient energy reserves (including in the form of glycogen in the muscles). However, without this energy, neither active strength training nor subsequent muscle recovery and growth are possible.

It is extremely important to provide muscles with additional energy by taking 15-20 minutes before training (a cocktail of fast carbohydrates and proteins), and during the training itself -. In addition, immediately after physical exertion, you must take whey protein, and within 1-2 hours, eat a full portion of regular food.

Exercises for pumping body muscles

There are many different strength exercises performed both with dumbbells or with a barbell, and in simulators. In addition, there are functional training (for example, CrossFit), which consists in performing exercises with body weight. However, the main ones for pumping muscles are traditionally considered primarily exercises with a barbell, and not at all on simulators.

2: Use Basic Exercises

Since the body of a beginner usually does not know how to accumulate sufficient reserves of energy for long-term strength training, beginner athletes need to focus on the most important thing - that is, not to overload the program with unnecessary exercises. Among other things, the total number of all approaches in the exercises should not exceed 10-15 sets.

The training program should include only those that are important both for muscle growth and for increasing hormonal levels. It is necessary to train no more than three times a week, and the duration of each strength training session should not exceed 45 minutes (excluding the mandatory warm-up and cool-down).

3: Do 5-7 reps

Muscle growth and muscle recruitment requires a signal from the musculature that it cannot cope with the current physical load and that it needs to increase strength (and volume). In simple terms, every workout you must “bring” the body to the limit of its physical capabilities, so that it expands this limit by building muscle.

The last repetition of the strength exercise should be given with great difficulty, leaving no strength for another. However, it is important to note that the optimal number of repetitions for - 5-7 repetitions - requires the use of significant working weights, and therefore appropriate insurance or the help of a personal trainer.

Muscle Building Nutrition

The second most important problem of an ectomorph, which does not allow to build muscle and increase body weight, is a chronic lack of appetite. The beginner's body, in fact, only cares about providing a minimum calorie intake, completely ignoring the signals of growing muscles that they need additional energy for successful recovery and growth.

4: Increase your calorie intake

One of the main rules for gaining muscle mass is that the daily caloric intake should exceed the norm by about 15-25% (in total, at least 2500 kcal per day is needed for muscle growth). The diet of athletes should contain enough of the right fats and carbohydrates, as well as at least 1.5-2.5 grams of protein per kilogram of dry body weight.

Fitseven has already talked about how to determine correctly - you can use both the ready-made formula and the tables presented in the material at the link. At the same time, keep in mind that determining the calorie content of food eaten “by eye” is difficult even for professionals - unfortunately, it is almost impossible to build muscle without counting calories and BJU.

5: Help the body with supplements

The easiest way to optimize your metabolism is to take high-calorie sports supplements. If you want to build muscle, then whether you feel hungry or not, you must take several times a day. After a while, the metabolism will change and the body will get used to the new amounts of energy.

Among other things, caffeine and special pre-workout complexes containing arginine, beta-alanine and other supplements will help you train more efficiently by providing increased blood flow to the muscles, which, in turn, will create ideal conditions for expanding energy depots and leading to further increase in muscle size.

6: Analyze Your Results

Get in the habit of reviewing the results of your training weekly and dedicate 10-15 minutes to it on weekends. Write down the exercises you perform, your body weight and the total caloric intake in the program. Carefully analyze the results, and based on them plan the next week of training.

At first, such an analysis will seem complicated and completely unnecessary - however, if you spend 6-7 hours a week in the gym (including the road to training), it is extremely important to understand whether these hours brought any real result. After a month of keeping a sports diary, you will understand how important it is to increase the effectiveness of the training.

7: Set Realistic Goals

It is extremely important to adequately assess the capabilities of your body and not compare yourself with Instagram stars, professional athletes and bodybuilders. Firstly, their body is initially predisposed to building muscles (in fact, they are); secondly, they started their training many years ago, so they clearly understand the rules of training.

The truth is that in the first year of training, even in the most ideal cases, it is extremely difficult to build more than 6-8 kg of muscle, since the rate of muscle growth in a man with average genetics is about 0.5-1 kg per month. While this is a very, very good result, don't expect to be able to completely change your body in three months.

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The main rules of strength training for gaining muscle mass are to focus on multi-joint compound exercises performed with perfect form, consume more calories, and analyze the results of training and the chosen nutrition strategy weekly. All other factors are only secondary.

Lyubov Ivanova

Reading time: 5 minutes

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Many people are interested in how to build muscle at home. Proper training helps to achieve good results. If you are just starting to swing, decide on the main goal of the classes. Beginning athletes make many mistakes. They strive to develop strength and build muscle, but training does not bring results.

A typical mistake is a huge amount of exercises, while training involves small weights. The essence of the error is that this approach does not pump up muscles. Growth is not due to the amount of exercise, but to increasing weights.

• Constant lifting of heavy loads forces the body to build muscle mass, which allows it to cope with increasing loads.
• You can use light weight and do a lot of exercises. This approach builds resilience. Muscles in volume increase insignificantly.
• Increase the working weight correctly. Do not change the technique of exercises and do not train without first warming up.
• For the correct growth of muscle mass per muscle group, perform several exercises. Perform the first basic exercise with a barbell, doing several sets of 5 repetitions.
• The second exercise is focused on a versatile and deep study of muscle fibers and training of muscle energy resources. Perform with dumbbells, no more than 4 sets of 10 reps.

The right amount of exercise will help to make the body beautiful, along with an increase in working weight, adherence to technique and a good warm-up.

List of exercises for training at home

Beginning athletes pump muscles at home. Those who have achieved good results realize that they cannot stop and go to the gym, because homework is not enough.

1. chest exercises. Push-ups from the floor - the best exercise for the pectoral muscles. Perform with arms wide apart. If you do fifteen repetitions in one set, increase the load. On the back, you can wear a backpack filled with heavy things.
2. Bars are great for chest muscles. If strength performance deserves better, do push-ups on stools with your legs forward. So it will turn out to lose weight and undergo preliminary training.
3. Back and shoulder exercises. You will need a horizontal bar. Pull up with a wide and reverse grip. Pull-ups work the deltoids and biceps.
4. You can train your shoulders at home with two 20-liter water bottles. Raise them in front of you or spread your arms to the sides. The main advantage of such sports equipment is changing the load level by adding or reducing water.
5. Such bottles will also help in swinging the biceps. In a standing or sitting position, bend your arms, simulating an exercise using dumbbells.
6. Triceps and abs exercises. Triceps are trained with regular push-ups with a narrow grip. If the number of repetitions has reached 15 pieces, be sure to increase the load.
7. Press is easy. Lie on your back and in a supine position raise your legs up. Exercise to perform until the burning of the abdomen.
8. It is more difficult to pump up legs at home. I offer exercises from the school curriculum - squats and a pistol.

Do hard workouts twice a month. With each subsequent workout, increase the load.

Back exercises

A pumped-up back looks amazing, protects the spine, makes everyday life easier, and maintains the correct posture.

• It is better to train the back separately from the chest. As a result, all the energy will go to the study of the spinal muscles. Such training is more effective.
• The biceps are actively involved in exercises focused on the back. Download them after the back. Forearms can also be included in the workout. The forearms are characterized by enviable endurance and are involved in all exercises. Therefore, subject them to hard study no more than once a week.
• Learn to feel the effect of training. Before going to the gym, make sure that the muscles have recovered.
• If you want to increase strength, pay attention to special sports supplements - arginine, creatine and amino acids. Sports nutrition is enough to include in the diet.

Be sure to set a goal before the start of the training season. It plays the role of a kind of beacon, to which you are getting closer every day.

Video tips

The human hand consists of their forearm, biceps, triceps and many small muscles, each of which is actively involved in the work of the hand.

1. By doing exercises that involve bending your arms, you train your biceps. We are talking about bending the arms with dumbbells or a barbell, pulling up on the horizontal bar and pulling, focused on the spinal muscles.
2. If during the training the arms are unbent, the triceps are trained. This effect is achieved by bench press, parallel bars, push-ups from the floor.
3. Exercises in which you have to hold sports equipment with your hands are focused on the forearms.

Important Rules

• I have never seen an athlete weighing 70 kg, whose arm circumference exceeds 37 cm. Only large people can boast of large and powerful arms. Therefore, it is necessary to pump the whole body, paying special attention to the legs.
• Pull-ups, deadlifts and bench presses put a titanic load on the hands. Do not overdo it with the number of approaches and the weight of sports equipment. Otherwise, the ligaments will be damaged, which heal for a very long time.
• If your goal is to make your hands big, achieve decent results in basic exercises. We are talking about push-ups, pull-ups, barbell rows and deadlifts.
• Big hands are an attribute of people with strong forearms.
• A boxing bag will help strengthen and strengthen your arms. By striking this heavy sports equipment, you will make your hands confident, strong, and dexterous. Working with this projectile involves the use of elastic bandages and projectile gloves. Otherwise, you can damage your joints or dislocate your fingers.
• Shaking your arms, be guided by the physiology of the muscles. Triceps differs from biceps in a large number of white fibers. Therefore, he is trained with large weights that develop strength.
• When working with a barbell or other projectile, mentally imagine how the biceps increase in size. Thanks to this training secret, some athletes manage to go beyond the average achievement.
• If during training in the area of ​​​​the carpal joints there are unpleasant sensations, it should be stopped.
• Perform exercises clearly and accurately. If you work with a barbell, it is your hands that should receive the main load. You can't help them with your body.

Make a program and train according to it. Develop the habit of keeping a diary to record results and keep track of achievements.

Leg exercises

The strongest and largest muscles of the body are the muscles of the legs. Regardless of the place of training, you need to eat right and balanced. Otherwise, all exercises will be ineffective and meaningless.

1. Daily squats will help to make your legs muscular. At first, squat on two legs, after a month or more, switch to more complex exercises.
2. When performing the exercise, keep your back straight, do not tear your heels off the floor. For the sake of maintaining balance, it is recommended to hold on to the support with your hand.
3. After squats, switch to jump rope. This simple projectile develops leg muscles and increases endurance.
4. The leg press will help to pump up the internal muscles of the legs. Sit on the simulator, put your feet shoulder-width apart and slightly spread your socks to the sides. During the exercise, the back should be completely adjacent to the back of the seat.
5. A good exercise is provided for training the back muscles. Put the barbell on your shoulders and stand with your toes on the bar with it. To start, pull up on your toes, then return to the starting position.
6. Develops running muscles.
7. The upper muscles will be worked out by the hack-machine and other simulators focused on leg extension.

Videos leg workout

How to swing your neck

Everyone needs a strong and inflated neck. First of all, such a neck will improve the appearance of the owner. She can protect the spine from damage.

If you sign up for a gym, an experienced trainer will suggest competent exercises for the neck, offer a wide range of exercise equipment and many effective techniques.

According to experts, constant exercises with a small load are much more effective than non-systematic exercises with a full calculation. Working with light weight does not exempt from the obligatory warm-up before the main workout.

Eliminate jerks from classes, and the desire to accelerate is not welcome. Perform each exercise accurately and smoothly. The complex consists of 5 exercises, 15 sets each. Calculate the load so that you have enough strength for everything. Be prepared that the first workouts will seem difficult.

2 groups of exercises for the neck

• The first group: exercises on the use of force resistance. Sports equipment and attributes are not needed. A simple exercise: interlace your fingers in the lock and grab the back of your head. Pull your head to the ground, and create resistance with your neck muscles.
• The second group: exercises using sports equipment. Expanders, kettlebells, pancakes. You will need a special device for placing loads.

Exercises

I will describe some popular exercises. You can choose some of the most convenient options.

1. Tilts the head against the resistance created by the palms. Tilt forward and backward.
2. Rest your hands on the jaw and create resistance to the turns carried out by the head.
3. Perform the exercise in a supine position with a device made of belts and weights. Put it on and make head movements. Select the optimal load by changing the load.
4. Fix a string bag with a load on your head, sit on a chair or chair with a back. Fasten the belt on the forehead. Tilt your head back and swing it up and down.

The neck is a fragile part of the body. Train the muscles in this area very carefully.

The positive aspects of training

A man who visits the gym or works out at home builds the body, increasing the attractiveness for ladies Nothing

Why do so many people go to the gym for the body of their dreams? The reasoning is that there are all sorts of modern sports equipment, which at times increases the chances of getting what you want. In addition, there is a trainer who will always give good advice and help with the process. At home, there are no such opportunities, and if there is a desire to pump up at home, then for its implementation it is associated with material costs for the purchase of the necessary sports equipment. Such inferences are wrong.

You can pump up muscles at home quite calmly without special simulators. The main thing is to have theoretical knowledge, put it into practice and know the small nuances of how to pump up in a month at home. And, of course, patience and perseverance are needed at home, because once a week for training on how to pump up the body will obviously not be enough.

Exercises to get pumped up

In order to pump up at home in just a month, you do not need to purchase various kinds of simulators. All that is required for work is a barbell, dumbbells or a horizontal bar. In the summer, you can practice on the street on the uneven bars, and in winter, the tighter crossbar can be installed directly in the house or apartment. Exercises also do not differ intricacy or great complexity. All of them are familiar to everyone since the school bench. Another thing is that at that time the relationship with physical activity could not work out and now you have to comprehend the correct technique for performing each of them. What exercises will allow you to pump up at home in just a month:

• Push-ups from the floor will help pump up not only the arms. A well-known exercise at home. In addition to the fact that it works out the pectoral muscles perfectly, this is perhaps the only exercise in which the muscles of the whole body are involved. This is the process of working with your own weight. The principle is similar to doing a bench press in a prone position. But in order to achieve results, you should know how to push up from the floor correctly. Why did push-ups cause such dislike in school years? Yes, because no one explained how to do it right. It was not easy to perform the exercise, and the results still did not appear. In order not to repeat such a mistake, you should know some of the nuances when performing at home:
• During execution, the body should be even, forming a line. Only in this way will all muscle groups be involved in the process.
• Elbows are pressed to the body. You don't need to spread them apart. From this exercise will become fruitless.
• If it is difficult to push up from the floor, you can initially exercise from a bench or chair, gradually lowering to the floor level.
• Each exercise is done slowly without sudden jerks. It is not necessary, having completed the rise, to fall down like a stone. You also need to go down slowly. This will allow the hands to spring and thereby facilitate the process.
• To pump up the muscles of the hands, you need to put them wider than shoulder width apart.
• If you need to pump the pectoral muscles, then the distance between the hands narrows.

You need to do push-ups regularly and effectively - more than 4 times a week. It is necessary to adapt to the process, to feel how the muscles are involved.

• Work with a horizontal bar, a crossbar or on uneven bars. Such exercises will help to pump up the muscles of the back and arms. Before performing the first approach, you just need to hang on the bar. This will give the muscles a chance to stretch. This process will take several minutes. Then you can do pull-ups. They are performed as calmly and slowly as push-ups. Sharp movements are not allowed. This may result in injury. Grasp the bar with an overhand grip, and the chin at the highest point of the exercise should be above the bar. The horizontal bar should be a daily exercise. After a few days of doing pull-ups, at the end of the approach, it is necessary to fix the body at the top point for several minutes. If there is an appropriate physical preparation, then you can perform the exercise with an additional load attached to the legs. But it is better to move on to this stage after a week of training.
• Squats. This is a great exercise that stimulates the production of the male hormone testosterone in the body. He participates in the process of building muscle mass. And do not think that it is necessary to squat exclusively with a barbell in order to bring the result closer. This is wrong. It is better to use dumbbells as additional weight.
• Press. This exercise is great for pumping up at home. You can perform it anywhere. The main thing is to find something to fix the legs for. Or, as an option, raising the legs on the crossbar shakes the press well.

These are four basic exercises that will help you effectively build muscle in a month at home. You need to do at least 4 times a week. Ideally, these should be daily classes, but in the event that you are not a beginner and you have a certain sports training. Each exercise should be performed 10 times for 2 or 3 sets.

After 3-4 days of training, the number of times doubles, and they must be performed in 4 sets. If there is willpower, then the number of approaches can be increased to 5. After two weeks, the entire set of exercises should be repeated in double volume.

Nutrition at home

It is impossible to pump up at home without proper nutrition in a month. Muscles must have appropriate nourishment, gain mass, otherwise there will be nothing to train. In order to pump up muscles in a month, and get the desired result, the body must have an appropriate supply of energy. With it, you can conduct intense and effective workouts every month. Regardless of whether you want to pump up at home or at the gym, protein should be present in the diet, as well as slow carbohydrates. In order to gain muscle mass, you need to eat often - at least 5 times a day. You can't train on an empty stomach. It is advisable to eat slow carbohydrates an hour before training - these can be different cereals. The release of energy will be just at the beginning of the workout and will not allow the muscles to tire quickly. To pump up at home in a month, you also need to include protein in your diet, and you will have to forget about fatty, sweet and fast food.

It is better to train at home in a good mood - this will be an additional incentive to achieve what you want. Your favorite music will help to improve your mood and set the rhythm for pumping up your body. Under it, doing more interesting, exciting and fun. Psychological attitude also plays an important role. Tell yourself that you can all pump up at home, and you will succeed.

Most people do not have the opportunity or time to visit fitness centers and gyms, so they prefer to work out at home. Building muscle at home does not mean simply doing exercises to failure in order to allegedly speed up the process.

For those who decide to gain weight, but do not know how to pump up at home, There are three factors to consider: proper nutrition, training program and rest.

Nutrition. To pump up at home, in addition to a properly selected training program, you need to pay attention to such an important component as proper nutrition. The success of classes and the growth of muscle mass by 50% depend on the balance and regular intake of food. It is important to avoid foods containing fast carbohydrates.

It is necessary to practically eliminate bakery products and sugar from the diet. Replace white bread with gray or black, it is more useful. To saturate the body with energy, it is worth switching to a diet containing slow carbohydrates. In the first half of the day, you need to eat pasta, various cereals (buckwheat, oatmeal), vegetables and fruits.

You should significantly increase the intake of protein foods (eggs, meat, fish, legumes). The norm of protein for a person is calculated as 0.5 g per 1 kg. In order for muscle mass to grow rapidly, this figure should be tripled. It is very important to take protein shakes.

Workout. Bodybuilders and athletes obsessed with rapid muscle growth are often advised to train to failure. During exercise, lactic acid accumulates in the muscles so that it comes out, you need to take a short rest between exercises.

Experienced bodybuilders take illegal drugs, muscle saturation with acid is not terrible for them, but for amateur athletes, or for those who want to pump up at home, acidification of muscle fibers can lead to loss of muscle volume.

Rest. Classes with intense loads should be alternated with rest. During this period, the body recovers and gives the muscles a command to grow. It makes no sense to perform several hundred repetitions daily without a break, in order to quickly achieve the desired result. As a rest, healthy sleep and eating protein foods are implied.

Cons of home workouts

Absence of a coach. Without the coach's supervision, exercises can be performed incorrectly, errors in execution will be made, which will lead to poor results and an increased likelihood of injury or damage.

Situation. It is important to have enough space at your location for convenient training. In a small enclosed space, a person does not feel comfortable, in addition, the limited space does not allow performing amplitude exercises.

During exercise, the body sweats, and the body also requires a lot of fresh air. The room must be well ventilated. Cardio exercises will be very limited. Full-fledged classes of this type can only be carried out in the yard.

Lack of motivation. For systematic exercise at home, motivation is very important. A person must force himself to pull himself together and believe in achieving a positive result. To pump up, you need to have iron willpower.

Lack of simulators. This is one of the biggest disadvantages of self-study at home. Almost everyone can buy a kettlebell, dumbbell or barbell. For pull-ups, you can independently make a crossbar or bars for practicing in the yard.

Also in the sports store there is an opportunity to purchase similar sports equipment for the room, mounted on walls or doorways. Having decided to pump up at home, you will have to abandon complex and multifunctional simulators.

Distractions. Arriving at the gym, a person is tuned only to classes and nothing distracts him. On the contrary, the desire to engage in increases, the person is completely immersed in the process. At home, there are always distractions.

Warm-up exercises

It is very important before training, and especially at home, to carry out a set of warm-up exercises that will prepare the body for stress in order to pump up.

The warm-up is very important, as a result of its implementation, the body temperature rises, the muscles warm up, the metabolic processes start, the muscle fibers are filled with energy. The joints and ligaments that will be involved in the training are warmed up.

The body becomes flexible, the risk of injury is reduced:

1. Head tilts to the side. Stand straight, feet shoulder width apart. The gaze is directed in front of you. The head is tilted to the left and right. Perform 20 sec. Since the hands are free, along the way you need to stretch your hands. They need to be twisted clockwise, then against.
2. Head tilts forward. Straight stance, hands on the back of the head. The head is bent forward and slightly pressed on the back of the head. You should feel like your neck muscles are stretching. The voltage is held for 15-20 s.
3. Shoulder warm-up. Standard straight stand. The left hand should be extended in front of you. The left elbow is pressed to the chest with the right hand. To increase the effect, you need to bend your right hand at the elbow and take it behind the back of the head. Stretch for 15 seconds for each arm.
4. Stretching the chest muscles. Standard stance, arms raised and spread apart. Bring the shoulder blades together, tilting the arms back. Perform 20 s.
5. Back muscles. To stretch the spinal muscles, you need to stand straight, place your feet shoulder-width apart, clasp your palms in the lock, straighten your arms and raise them in front of you. The hips should remain motionless, only the back and lower back are rounded. For 15-20 seconds, they stretch their arms forward, stretching the spinal muscles.
6. Stretching the back muscles of the thigh. Perform in a straight stance, legs together. The right leg should be raised in front of you, with both hands take the knee and press it into the body. You should feel the tension in the thigh muscles. Perform the exercise for 20 seconds on each leg.
7. Quadriceps stretch. Legs should be together. In the stance, the left leg is directly bent at the knee and taken with the left hand. It is necessary to press the foot to the buttock, the tension in the quadriceps should be felt. During execution, the right hand is raised up, the left knee should touch the right. Having created tension on the quadriceps of the left leg, they linger in this position for 20 s. Do the same exercise with the right leg.
8. Warm-up of the ankle joint. It is performed in a straight stance, the left leg is put forward half a step in front of you and kept on weight. The foot is twisted for 20 seconds to the right and left. Do the same with the right ankle.
9. Run in place. Feet should be together, hands at waist level. You need to run in place, raising your legs high, your knees should touch your hands. Perform 20 s. Then the hands are placed on the buttocks, run in place, touching the palms of the feet. This exercise is performed for 20 s.

Cooldown Exercises

The hitch allows the body to optimally go into a state of rest after exercise. After the cool-down exercises, the body temperature gradually decreases, the pulse rate and the load on the cardiovascular system decrease, the muscle fibers relax, become more elastic, acid is released from the muscles and the effect of post-traumatic pain after intense exercise decreases.

In order for the training program to bring maximum benefit and contribute to the rapid pumping of muscles at home, it is very important to do exercises after classes that can consolidate the result. It is necessary to perform stretching exercises for the muscles that were involved in the training process. For each muscle group, it is recommended to perform exercises in several sets of 30-50 seconds.

For a hitch, the same exercises that were performed in the warm-up before class are suitable.

Exercises for home workout

It is believed that pumping up at home is unrealistic. But if a person rallied his will and resolutely tuned in, then what the place of his studies will be, it does not matter. Here is a set of exercises for training that should be included in the program of homework.

Back exercises

Leg exercises

Triceps Exercises

• French bench press. You need two dumbbells or a barbell, a bench or two stools. Starting position - lying on a bench, arms with weights raised up and perpendicular to the floor, palms directed to the face. During the exercise, you need to bend and unbend your arms only at the elbow, the shoulder should be motionless. On the inhale lower the dumbbells, on the exhale raise.
• Back push-ups. To do this, you will need a bench. You need to turn your back to her, and put your hands on the edge, shoulder-width apart. The legs should be straightened so that the back moves slightly away from the edge of the bench.
• On inspiration, slowly lower the body, bending the elbows. No need to fall through so that the buttocks touch the ground. The arm at the bent elbow should form an angle of 90 degrees. Then only the strength of the triceps lifts the body up. To avoid injury, do not spread your elbows to the side during lowering. To increase the load, you can put a bench or stool under your feet.
  
• Triceps push-ups. To perform, you need to take the starting position as with ordinary push-ups, but the hands should be closer to each other. For the greatest load on the triceps, you need to put your hands as close as possible and press your elbows to the body. The body must be straight, otherwise you can get injured. The brushes must be directed in parallel, otherwise the load will be distributed to the pectoral muscles. Perform the exercise smoothly. With each repetition, inhale and exhale. When the arms are bent and the body is as close to the ground as possible, you need to pause, then rise up.
  
• Vertical push-ups. During the execution of vertical push-ups, the main load goes to the deltoid muscles, triceps and trapezium. Take a handstand with your back to the wall. Palms should be taken away from the wall by 10-15 cm, hands should be placed slightly wider than shoulders. The body should form a straight line. Do not touch the wall with your buttocks. The gaze is directed in front of you. Exercise is performed carefully and without sudden movements. Slowly bend the arms until the head approaches the floor (the head should not touch the floor, if the arms cannot withstand the load, you can get injured). Then they rise to their original position. Thus, do the required number of repetitions. If at first it is difficult to perform push-ups to the full amplitude, you can do half-push-ups.

Biceps Exercises

Exercises for the abs

For the press, you can perform two main exercises that develop the upper, lower and oblique muscles of the abdomen.

Starting position - lying on your back, legs slightly bent at the knees, put your hands behind your head. Gently raise the body to the knees and back. This strengthens the upper abdominal muscles.

For the development of the lower abdominal muscles, you need to take a prone position, straighten your legs, put your hands along the body. Then, with a smooth movement, raise your legs up vertically. Then lower, repeat the desired number of times.

Exercises for chest muscles

Home Workout Program

How to pump up at home (the training program is described below) is recommended by those who have already achieved certain results. G The main principle is regularity. Systematic exercises will tone the body. Muscles will increase in volume and become embossed. Significantly improved health and physical condition.

Do not load the body every day. But to achieve good results, you can not be lazy. The program consists of three days of training, alternating with a day of rest.

Day 1.

Day 2

Day 3

How to increase the effectiveness of home exercises

1. It is very important to carry out a quality warm-up before each lesson, and after a workout - a hitch.
2. You need to drink more fluids and eat right. If one of the goals is to lose weight, then you should not switch to a low-calorie diet. The body will quickly deplete.
3. A good and productive workout requires the right mindset. You need to set yourself a goal and strive for it.
4. Do not immediately heavily load the body. The load must be increased gradually. It is very good when there is useful equipment for classes (a kettlebell, several new dumbbells, a barbell).
5. If possible, exercise in the yard. You can use additional exercises and equipment, do a jog.

Basic exercises for the gym

To achieve good results in terms of muscle buildup, you need to start training precisely from basic exercises, and only over time move on to the development of specific muscles. It is after performing such exercises that the muscles will be tightened, the figure is embossed and attractive.

Basic exercises intensively develop all muscles, but it is advisable to supplement them with auxiliary exercises. The complex of trainings in the first 3-4 months should consist of 80% of basic exercises. After their implementation, the body quickly gains mass due to the powerful muscles of the back and legs. Next, a set of basic exercises will be given at the rate of training 3 times a week.

Gym workout program

Day #1

Day #2

Day #3

How to quickly gain muscle mass for a girl

It is quite difficult for girls to build muscle mass. Their body is not designed for this. But if it was decided to tighten the body, get muscle relief, and a slim figure, then three important rules must be observed: training, recovery and nutrition.

To pump up at home, it is important to balance these components. The training program should include a sufficient amount of exercise, but such that the body does not experience overload.

It is important to include basic exercises in the complex of the training process, which involve all the muscles of the body. Healthy sleep is extremely important. The body of women is already fragile, so recovery before the next session is very important. A balanced and regular diet is the key to success. In addition to food, you need to take vitamins and protein complexes.

How to quickly gain muscle mass for a man

For men, it is also important to adhere to the regime of training, nutrition and rest. But despite good nutrition, you still need to take special nutrition for athletes with a high content of protein and vitamins. Training at first, more than half should consist of basic exercises for intensive pumping of all the muscles of the body.

With each lesson, you need to increase the working weight and the number of repetitions so that the body quickly adapts to the loads and the muscles grow.

It is better to swing in the gym, but you can gain muscle mass at home, if you have the right attitude. By following the principle of regularity, leading a healthy lifestyle and eating right, you can do it in a short time. It is important to choose the optimal training program for pumping up muscles, since overloads increase the risk of injury, and too light loads will not bring results.

Video on how to pump up at home for girls and men

Home workout program:

Home program for pumping muscles:

Pump up muscles - which of the men would not want this? A beautiful powerful body allows a man to gain self-confidence and easily solve complex male problems.

Therefore, men go to the gym, and those who do not have such an opportunity are looking for ways to properly build muscle at home.

It is necessary to make a reservation that in order to pump up professional bodybuilding muscles, like Schwarzenegger or Lee Haney, one still cannot do without a gym. Muscle mass of this level is pumped with a heavy barbell - from 100 kg or more. At home, using such a projectile is unrealistic.

Nevertheless, it is quite possible to strengthen a healthy, strong body at home without leaving the room. The proposed set of exercises allows you to do this at home with a systematic exercise.

To complete the complex you will need:

1. Horizontal bar. This projectile fits into any room. You can hang a stationary horizontal bar at home, you can purchase a removable one, fixed in the doorway.
2. Bars for push-ups. They can be attached to the wall at home, or they can be made portable by strengthening two chairs with high backs.
3. Set of dumbbells with removable rings. The weight of the heaviest dumbbell must be at least 32 kg.
4. A sports mat or karemat for doing abdominal exercises.
5. Wooden block 10x10 50 cm long for performing exercises on the calf muscles. Replacement - a high threshold of a house or a stair step.

The complex consists of six cycles (working days) and one day off.

The training of each working day begins with a warm-up and ends with exercises for the press.

First work day

Warm up:

1. Circular rotation of the head 20 times to the right and left.
2. Leaning forward. The palms reach the floor. Legs at the knees do not bend. 20 slopes.
3. Torso tilts to the right and left in the vertical plane alternately. Tilts are performed with effort, fixing the final position for 1-2 seconds. 20 times in both directions.
4. Circular rotation of the body 20 times in both directions.

Isolating exercise, calf muscles: starting position (IP) - standing upright, feet parallel, spaced at a distance of one and a half foot widths. The back is straight. Socks on the bar. Heels hang down. Hands are fixed for balance. One leg is relaxed, controls movement. The loaded leg is completely lowered with the heel down.

On inspiration - lifting the whole body with the help of the calf muscle of the loaded leg to the highest position. The position is fixed for 1-2 seconds. On exhalation - the body descends to the lowest position with the pressure of the foot.

Below - fixation 1-2 seconds. Three sets of 12 reps per leg. Between sets 1-2 minutes.

The main block - squats:

IP - standing. The back is straight. The distance between the feet is one and a half the width of the foot. Feet parallel. The heels are 3-5 cm high, the arms are lowered. The weight of the body on one leg, the other controls the load.

On inspiration - squatting on the loaded leg to the final lower position. Fixation 1-2 seconds.

On a half-exhalation - rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.

Squatting to the lowest position with air intake. Fixation for 1-2 seconds.

On exhalation - rise to the highest position. Fixation 1-2 seconds. The number of repetitions is 8 for each leg, alternately (8 - right, 8 - left). Three approaches.

IP, as in the previous exercise:

IP - standing. The back is straight. Legs 40 cm wide. Socks are spread outward by 45 °:

1. On inspiration - a smooth squat on both legs to the lowest position. Fixation 1-2 seconds.
2. On the exhale - a smooth rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.
3. On inspiration - a smooth squat to the lowest position.

Repeat 30 times or until the muscles burn.

Three approaches. Rest between sets 1-2 minutes.

Isolation exercise, biceps: IP - standing. Legs together. Hands along the body. Palms forward. In the hands of a dumbbell. The initial weight of the dumbbell is from 5 kg.

Simultaneous bending of the arms with dumbbells at the elbows.

During the bending of the arms with dumbbells, the shoulders do not move.

Three sets of 12 reps.

Press training: IP - lying on your back on a karemat. Arms along the body, raised above the floor. Legs together, raised above the floor. The head is also raised.

On exhalation, the torso rises, the legs bend at the knees, the hips are pulled up to the torso.

Feet and arms move parallel to the floor.

In the upper position, the body is fixed for 1-2 seconds.

On inspiration, the torso lowers, the legs unbend. Return to IP.

The abdominal muscles do not relax.

Three sets of 30 reps.

Second working day

Warm up.

The main block is the deltoid muscles:

IP - standing. Hands down. In the hands of a dumbbell. Starting weight - from 5 kg.

On exhalation - lifting straight arms through the sides - up, until the backs of the hands touch.

Three sets of 8 reps.

IP - standing. Hands down. The brushes are turned back to front. In the hands of a dumbbell. Starting weight - from 5 kg.

On the exhale - raise straight arms forward and upward.

Three sets of 8 reps.

IP - standing. In the hands of a dumbbell. Starting weight - from 15 kg. Shoulders down, forearms up. Dumbbells parallel to each other at head level.

As you exhale, lift the dumbbells over your head at the same time.

Three sets of 8 reps.

Isolation exercise, triceps: IP - standing. In the hands of a dumbbell. Starting weight - from 12 kg. Elbows up, dumbbells pressed to the back. Palms - to each other.

On exhalation - simultaneous lifting of the forearms above the head.

Elbows don't move.

Three sets of 12 repetitions.

Press training: IP - lying on your back. Legs are bent, fixed. Hands behind the back of the head, elbows apart.

On the exhale - raise the right elbow up, the head turns to the left. Raising the body by 45 °. Fixation 1-2 seconds.

On exhalation - return to IP.

The exercise is repeated from the left elbow.

Three sets of 20 repetitions for each side.

Third working day

Warm up.

The main block is the back muscles:

Pulling up on the horizontal bar with a wide grip behind the back until the back of the head touches the crossbar.

Three sets of 10 reps.

As you master the load increases by using weights from 5 kg.

Pulling up on the horizontal bar with a narrow reverse grip until the sternum touches the crossbar.

Three sets of 12 reps.

Pulling up on the horizontal bar with a wide grip until the sternum touches the crossbar.

As you master, a weight of 5 kg is applied.

Three sets of 12 reps.

Tilt dumbbell row: PI - forward tilt. Trunk parallel to the floor. The back is straight. Hands with dumbbells are lowered down. The initial weight of dumbbells is from 25 kg. The palms are turned towards each other.

On the exhale - the dumbbells are pulled to the stomach. Fixation 1-2 seconds.

Three sets of 10 repetitions.

Press training: IP - lying on your back. The legs are bent at the knees. The feet are not fixed. Hands on the back of the head.

On exhalation - raise the body by 45 °, the lower back does not come off the floor.

The chin touches the chest, the spine bends.

Elbows come together in front and, if possible, touch the hips. Fixation 1-2 seconds.

On exhalation, the body returns to the PI.

The abdominal muscles do not relax.

Fixation 1-2 seconds.

Three sets of 30 repetitions.

Rest time between sets is 1-2 minutes.

Fourth business day

Warm up.

The main block is the pectoral muscles:

IP - emphasis lying. Step together. Palms on the floor. The fingers are turned inward at 45°. The distance between the palms is wider than the shoulders. The chin is raised forward. The pelvis is slightly raised - by 15-20 cm.

On inspiration, the elbows move forward, the torso smoothly falls down, touching the floor between the palms with the collarbones.

On a half exhalation, the torso smoothly rises until the arms are half extended. Fixation 1-2 seconds.

The body descends to the lowest position with the addition of air.

On exhalation, the body gently rises to the highest position. Fixation 1-2 seconds.

IP - as in the first exercise.

On inhalation - a smooth lowering of the body down.

Three stops for 1 second.

At each stop, the breath is held.

The fourth stop is the lowest position. Only here is the end of the breath.

On exhalation - a smooth rise of the body in the IP. Fixation 1-2 seconds.

Four sets of 10 reps.

IP - as in the first two exercises.

While inhaling, gently lower the body to the lowest position. Fixation 1-2 seconds.

On exhalation - a smooth rise of IP.

Fixation 1-2 seconds.

Four sets of 12 reps.

Attention: throughout all push-ups, in all exercises, the triceps should be as relaxed as possible. All attention is focused on the pectoral muscles. The chest muscles should not relax in all positions.

Rest between sets 1-2 minutes.

Rest between exercises 3-5 minutes.

As you train, the load increases with weights from 5 kg.

Leg exercise: IP - standing. Legs shoulder width apart. Hands on the back of the head.

On inspiration - a smooth full squat.

On the exhale from the squat - jumping onto a bench or a low sofa.

As you master it, the height of the jump increases.

Three sets of 15 repetitions.

Rest time between sets is 1-2 minutes.

Press training: IP - hanging on the horizontal bar. The legs are slightly bent.

As you exhale, raise your legs until they touch the crossbar.

The muscles of the legs are maximally relaxed.

All attention to the work of the press.

Four sets of 12 reps.

Fifth working day

Warm up.

The main block is the back muscles:

1. Pull-ups on the horizontal bar with a narrow reverse grip without weights. Three sets of 12 repetitions.
2. Pulling up on the horizontal bar with a regular grip. Hands shoulder-width apart. Three sets of 12 repetitions.

Deltoid exercises:

IP - standing. Legs together. Hands down. In the hands of dumbbells weighing 3-5 kg.

Intensive rotations with straight arms back.

Three sets of 30 repetitions.

IP - as in the first exercise.

Intensive rotation with straight arms forward.

Three sets of 30 repetitions.

Press training: IP - lying on your back. Legs are bent, fixed. Hands with dumbbells behind the head. Weight from 5 kg.

On exhalation, the body rises.

The loin comes off the floor.

The spine is straight.

Upper position - touching the sternum of the thighs.

Three sets of 10 repetitions.

Sixth working day

Warm up.

The isolating exercise of the first working day is the calf muscles.

Triceps exercise: dips. Three sets of 10 reps.

Abs workout is an exercise from the cycle of the fourth day.

The seventh day is rest.

Proper nutrition as a prerequisite for muscle growth

For muscle growth, it is necessary to provide the body with a balanced diet. The building material for muscles is protein, so its share in the diet should be significant.

A lot of protein is found in the meat of lean fish, white chicken meat. Eggs, cottage cheese, dairy products are also indispensable sources of building material for muscles. Mushrooms, legumes, lentils, spinach are rich in vegetable protein.

It must be remembered that within an hour and a half after training, a “protein window” opens in the body, when protein foods are most intensively absorbed and processed into muscle tissue.

For proper assimilation of proteins, it is desirable to mix them with carbohydrate products as little as possible. The principles of separate nutrition are very relevant in the process of proper recruitment of muscle mass.

The body needs oxygen to digest any food. Therefore, fresh air is a prerequisite for proper muscle pumping.

To build muscle at home, you need the main thing - perseverance and systematic training.