Fast pumping of muscles at home. How to swing at home. Proper nutrition as a prerequisite for muscle growth

You do not have enough time to visit the gym, but there is a great desire to play sports and keep fit? It doesn't matter, because you can build your muscles without iron, using your own weight as weights.

Cons of home workouts without iron

The main disadvantage of home workouts is, of course, the lack of special simulators. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.

Want to lose weight? Then these articles are for you.

Another important point is that there are always experienced coaches and experienced athletes in the gym who can tell you if you are doing the exercise correctly, what your mistakes are, and correct them in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes on your own.

If you have not been involved in sports before, then in order for the absence of “senior comrades” not to affect the results of your training, you should be extremely careful about performing each exercise. Ideally, read special literature, or even watch videos demonstrating the correct execution of exercises.

And finally, the reason why many consider home workouts doomed to failure is reduced motivation. In the hall you constantly see those who have already achieved success, and strive for the same.

In addition, there is always a kind of atmosphere of rivalry and at the same time camaraderie in the gym, which gives you incentives during training.

Bodyweight exercises at home

Bodyweight exercises may initially act as preparatory exercises for basic exercises with a barbell, but over time they turn more into an aerobic load and into a load that can only maintain the current form. Muscles quickly adapt to a relatively small load in push-ups, squats with their own weight, and jumps. And in order to launch the “detuning” mechanisms, we need to connect something more serious to our program.

You will not be able to pump up your legs without iron. You can't build shoulders without iron. At most you can make them more resilient.

Nuances of nutrition for home workouts

Properly built nutrition is what successful training, including home training, is based on. If you decide to seriously take up training, you should radically revise your diet.

First of all, remove fast food and fast food from it - unless, of course, you were previously fond of this. It is also undesirable to use fried foods, give preference to boiled or baked.

If you are training for weight loss, then it is important to exclude fast carbohydrates from your diet - sweets, pastries. What you eat should consist of slow carbohydrates (any kind of cereal, except semolina), as well as proteins (meat, legumes, mushrooms, dairy products). Trying to eat fewer carbohydrates in principle is a common mistake, because they are the source of our energy for training.

The diet should be structured so that you have about 5 meals - but do not overeat. It is better to eat carbohydrates in the first half of the day - before 15.00, but protein foods - in the second. The ideal option for a “snack” before going to bed would be regular cottage cheese.

Useful information for weight loss

If your goal is to gain mass, then protein foods must be included in every meal. It will not be superfluous to take a gainer, which will give the body a large amount of calories and protein necessary for muscle growth.

Otherwise, the principle of nutrition is the same as for those who lose weight - a balance of proteins and carbohydrates, frequent meals. The only thing is that you can afford to eat more high-calorie foods.

Iron Free Exercise Program

How to pump up at home: a program from StyleFitness

Monday:

• Pull-ups

You can perform pull-ups with a wide grip, both behind the head and to the chest, or even a combination of them. The width of the grip should be such that the forearms at their highest point are parallel to each other, in other words, perpendicular to the floor.

It is very important to keep the shoulder blades together and the head straight so as not to hunch over at the top. We perform 3 sets to the maximum, without weight, the rest time between sets is 3 minutes.

• Squats

We put our feet shoulder-width apart or narrower. The slope of the back should be approximately 45 degrees, but not lower. The lower point of the thigh during the squat should be parallel to the floor or even lower. Squats are recommended to be done with light weight dumbbells.

We perform 25 repetitions of 8 sets, every week increasing the repetitions by another 2 times.

• Push ups

When doing push-ups, try to keep your legs and back straight so that they form a straight line. With arms wide apart and elbows as wide as possible, the chest muscles work best. That is why the maximum load also falls on the shoulder joints. Please be careful.

Wide grip push-ups should be performed 20 times for 5 sets, and every week increase the number of repetitions by 2 times.

• Burpee.

This exercise should be performed for the maximum number of repetitions in 5 minutes.

• Bridge

Lie on your back with your knees bent and your feet about 20 cm from your hips. Feet should be shoulder-width apart and arms slightly bent at the elbow. Pushing off with both arms and legs, with a tense abs, gently lift your hips up so that your back is arched in an arc.

Perform the bridge 10 times, trying to keep your arms and legs as straight as possible.

• Tabata "Plank".

The whole body turns into one straight line. Try to stay in this position for 20 seconds. Do 8 sets with no more than 10 seconds rest between each set.

Wednesday:

• Tabata "Push-ups".

We take a position with emphasis on the knees and do push-ups with a large amplitude for 20 seconds. Rest for the next 10 seconds. We perform 8 approaches.

• Tabata "Squats".

At a fast pace, with arms extended forward and pulling the pelvis back, we squat for 20 seconds. We do 8 sets, rest time - 10 seconds between sets.

• Plank.

The body position should be like for push-ups and with an emphasis on socks. We perform 3 approaches, to the maximum.

• Tabata "Burpee".
• Bridge.

With arms and legs as straight as possible, we perform this exercise 10 times, trying to stay in position for a while.

• Tabata "Plank".

We try to stay in this position for at least 20 seconds. It is necessary to perform 8 repetitions with a 10-second interval.

Lyubov Ivanova

Reading time: 5 minutes

A A

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 develops 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 simulators 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 person who visits the gym or works out at home builds the body, increasing the attractiveness for ladies.

It is necessary to keep yourself in good sports shape all the time, but before the summer period this problem becomes especially relevant. Therefore, it is not surprising that the question arises of how to quickly pump up for the beach season? In order to become stronger and look better, there are a large number of different methods, but in fact, effective programs can be literally counted on the fingers. Be that as it may, it is necessary to adhere to several mandatory rules, thanks to which you can learn how to quickly pump up at home, using any means at hand and classic exercises.

Concentration, purpose, technique

If you don’t know where to start and how to pump up quickly, then the first thing you need to do is set a specific goal for yourself and concentrate on it. In order to get a good physique, you can use several classic exercises:

• bench press;
• weight lifting for biceps;
• deadlift;
• french press;
• pull-ups on the horizontal bar;
• squats.

Almost all of the above exercises can be performed both at home and in the gym.

After you have identified the training and the choice of muscles to which it will be directed, you need to group them correctly, according to the muscles. Exercises must be done systematically and combine the work of arms with legs, etc.

Most people have some doubts about effective training at home, but in fact it is as simple as in an expensive gym. In order for the result to appear, it is worth noting two rules, thanks to which you can make your body perfect:

• well-designed power supply scheme;
• systematic implementation of a specially prepared set of exercises.

uniform activity

It should be understood that the main thing is not to learn specific exercises to improve your appearance, but to skillfully apply them. That is, you need to know how to properly and quickly pump up not to the detriment of your body, and eventually get a high-quality result. For example, if you just start squatting, then most likely the amount of muscle mass will remain the same, despite the fact that the legs become stronger. This is due to the small number of muscle fibers.

The effectiveness of the exercises will be visible only if you skillfully use different principles and methods for their implementation. Especially when training at home, it is necessary to understand that only during regular and long-term exercise the muscles will work in the maximum possible range.

The only side effect that will occur with intensive work is the pain that is caused by krepatura, but they disappear within a few days.

Half a minute of load

Many scientists have proven that muscle fibers are activated and begin their active work only after 30 seconds of tension. In this case, it is necessary to understand that different muscle groups have different on-times from each other. This is due to their structure - the more complex it is, the longer the activation will be, respectively. In this case, the leg muscles are the longest.

In order to find out how to pump up very quickly, you need to understand that in any training complex, 3 components must be present:

• systematic repetition of exercises without respite and stops;
• active weight loss;
• high intensity training.

The value of basic exercises

In order to find out how you can quickly pump up, you need to get acquainted with a set of basic exercises. So, to increase muscle mass, it is recommended to pay attention to large muscle groups: gluteal, quadriceps, hips, biceps. As for the back, it is a round, large and small muscle. The latissimus dorsi, extensors, trapezius and of course the pectoral.

Of course, this list is far from complete, because other muscle groups should not be forgotten. Only complex loads on large and small muscles will give a positive result. You can start following the next plan.

On the first day we train the legs. Weighted squats.

On the second day, we train the chest and pull ourselves up. Bars, crossbar, barbell.

On the third day deadlift. Soldier's press.

How many times and what to do?

How can you pump up quickly? It is very simple if you know that the number of exercises should be directly proportional to the weight of the athlete.

• full - 5-6 sets for 10-12 repetitions;
• people of normal build - 3-4 sets of 8-10 repetitions;
• thin men - 2-3 sets of 6-8 reps.

Remember that in order to achieve an effective result, you should not skip a single workout.

How to quickly build muscle in the gym

If you are interested in the question of how to quickly pump up in the gym, then there are several nuances that are fundamentally different from exercising at home.

It is worth noting right away that you need to forget about working with your weight and focus more on the barbell, bench press, deadlift, biceps and squats. Due to the fact that the body has a protective effect on such loads, rapid muscle growth occurs.

In order to create a completely adequate load on all muscle groups, it is necessary to train no more than 1-2 hours 4-5 times a week.
During training, the athlete must firmly believe in the final result, without any doubt.

You can not abruptly end the workout, as this will adversely affect muscle growth. It is best to finish gradually, with weight reduction over 10 minutes.

In the event that an athlete suddenly has an irresistible desire to refuse training, the reason is most likely busting with the load. Therefore, it is recommended to reduce it by a third, but in no case should you skip classes.

How to quickly lose weight and pump up?

Before you quickly pump up in the "pitching" (gym), you need to take care of your diet, because otherwise there will be no result. The diet should be balanced and maximally aimed at ensuring that the muscles consume the necessary elements, among which protein is the main one. If you increase its content in the diet several times, then prolonged and systematic weight loads will increase the growth of muscle mass by an average of 2 kilograms per week.

Also, do not forget about the complex carbohydrates that are present in various cereals and cereals.

To saturate your body with all the necessary microelements and substances, you need to break up your usual food intake by 5-6 times and eat more often, but in smaller portions.

Proper nutrition to the mass

If you are wondering how to quickly pump up in a month, then you should understand that nothing will work without proper nutrition. There should be only easily digestible food and the most varied.

As for the good absorption of protein, it is best to do this in the morning or in the first 2 hours after the end of the workout.
In no case should you go on a diet abruptly, because stopping food intake in the amount necessary for the muscles provokes stress, because of which the body begins to store fat and stops muscle growth.
A long break between meals is also dangerous. Any feeling of hunger must be immediately quenched, but at the same time it is necessary to be extremely careful with confectionery and animal fats.
Naturally, you can’t have a tight dinner before going to bed, and an apple or another fruit, maybe low-fat yogurt or kefir, will be the best choice.
In the event that an athlete adds protein to his meal, it is necessary to take no more than 2 grams per 1 kilogram of his weight. Almost all dairy products, fish, chicken, veal and eggs can be made from proteins.

How to pump up muscles on the horizontal bar

How to quickly pump up on the horizontal bar? Everything is very simple, and such a projectile can be found in almost any yard. The horizontal bar is one of the unique equipment for sports, which can help develop almost all existing muscle groups. Naturally, provided that you know the necessary exercises and the technique for their implementation. Even simple pull-ups with different grips (parallel, forward, reverse) with a wide or narrow arrangement of hands can regulate different muscle groups.

Gore muscles

For such a muscle training, classic pull-ups are enough, only this must be done as smoothly as possible, without sharp jerks, after which, in exactly the same way, and lower to the starting position.

Hpump your shoulders

In order to engage the shoulder muscles, a narrow grip is used, while the exercise is considered correct if the athlete brings the lower part of the chest as close as possible to the projectile.

Biceps on the horizontal bar

These muscles are developed by pulling up with a reverse grip. There are options when it is necessary to rise only until the moment when the arms create an angle of 45 degrees, and then return to the starting position.

Withpina

Direct grip, hands are moderately distant from each other, the exercise should be performed with the maximum possible amplitude.

A particularly effective exercise on the horizontal bar is the development of the abdominal muscles (abs). Hanging on the horizontal bar, you need to pull your knees up to your chin or raise your straight legs without bending and lift your socks up.

If you want to know how to pump up quickly, then the horizontal bar will be one of those shells that can help with this.

Recovery

After any training, an important stage is recovery, both physical and psychological, namely:

• healthy sleep;
• bath, walks in the forest;
• permanent mobile lifestyle with minimal load;
• good mood.

In order to achieve results, you only need to want and follow all the rules. Now you know how to pump up quickly, and you can start not from Monday or New Year, but right now.

Dreams of a perfect body that inspires self-confidence and ensures success with girls excite most young people. Many of them take the path of grueling training to achieve their dreams. At the initial stage of this path, all young people are interested in the question of how to build muscle, and moreover, how to build muscle quickly at home. This article will tell you if this is possible, and what is needed for this.

How can you build muscle very quickly?

Surely you are familiar with attractive headlines on how to build muscle on popular magazines and websites on fitness and bodybuilding, which guarantee to gain 10 kg of muscle mass in a month, turn your abs into a washboard in a week, and increase volume by 2-3 cm in a day of training. upset you, but these are nothing more than simple tricks to attract as many readers as possible.

But do not despair, because this does not mean that it is impossible to achieve the desired shape. With the right approach to training and nutrition, you will definitely achieve the desired result, while progressing quite.

But get it straight away:

Rule number 1! Building a beautiful figure is a way of life. Forget about quick results once and for all! Nothing good ever happens in life! Remember? Let's go further!

The main aspects of pumping muscles

In order to get a stable result from month to month, from year to year, and not fast (as we found out, it is impossible to get a fast result), you need to manipulate the following things: training, nutrition + sports nutrition and recovery. These are three whales on which a beautiful figure and health are built. If you train perfectly, and there are problems with nutrition, then the result will be minimal! Importance as a percentage:

• Workout 30%;
• Recovery (Rest) 30%;
• Meals 40%.

Many athletes give nutrition up to 60%!!!

Rule number 2! Proper nutrition is the foundation. Immediately try to delve into all aspects of the diet!

Now let's talk about each item in more detail.

What you need to know about training

First you need to properly organize your training process, start a training diary, which will indicate the exercises, weights, number of repetitions and approaches. You need to learn different methods for training or consult with an instructor about which methods are most effective in each case.

It should be noted that the type of training largely depends on the type of addition. As you know, there are three of them:

1. Ectomorph;
2. Mesomorph;
3. Endomorph.

It is easiest for mesomorphs - they are initially muscular and quite easily gain weight, even regardless of the correct construction of the training program (by the way, most of the methods described are built specifically for mesomorphs). Ectomorphs are naturally lean and have a harder time gaining weight, so their workouts should be structured to avoid aerobic activity, focus on compound exercises, and increase weights. Endomorphs tend to be overweight, so they need the opposite approach - frequent workouts, as much aerobic activity as possible, minimal breaks between sets and light weights. It is interesting that when they come to the gym, everyone strives to do exactly what is easier - endomorphs are more likely to work out with a barbell, and ectomorphs run or pedal an exercise bike.

Many beginners also often wonder how to build muscle at home and this is real. We believe that it is necessary to be in a party - it is the team and constant interaction that gives the result. Training at home is possible only in cases of emergency. I.e:

Rule number 3! Communicate with like-minded people of a higher level - be in a party. It is this environment that is favorable for the result.

A training program for gaining muscle mass, calculated by the days of the week (number of sets / number of repetitions). Warm-up sets don't count. I want to say that it is still not for beginners. At first, it is better to use this program to master the technique, then this one. After mastering them, feel free to proceed to the program from this article.

Monday.

Chest, biceps, abs.

• Bench press - 3/5-7
• Incline Bench Press - 3/5-7
• Push-ups on uneven bars 3/5-7
• Lifting the bar for biceps while standing - 3/5-7
• Alternately lifting dumbbells while sitting - 3/5-7
• Rises of the body in a Roman chair - 3/20
• Hanging Leg Raise – 3/20

Tuesday.

Legs.

• Squats - 3/5-7
• Leg Press - 3/5-7
• Deadlift on straight legs - 3/5-7
• Rise on toes while standing - 3/10-12
• Rise on socks sitting - 3/10-12

Wednesday is rest.

Thursday.

Shoulders, triceps, abs.

• Standing press - 3/5-7
• Breeding dumbbells to the sides - 4/10-12
• Breeding dumbbells in an incline - 4/10-12
• French bench press - 3/5-7
• Bench press - 3/5-7
• Hanging Leg Raise – 3/20
• Twisting - 3/20

Friday.

Back, forearms.

• Wide grip pull-ups - 3/5-7
• Narrow Grip Overhead Row - 3/5-7
• One arm dumbbell row - 3/5-7
• Wrist curls - 3/10-12
• Wrist extensions - 3/10-12

Saturday, Sunday - rest.

Rule number 4. First, master the technique, then move on to large weights. In fact, any program is suitable for a beginner. Remember simple things work and you have to go from smallest to largest.

See how to quickly build muscle:

Proper recovery (rest) is the key to rapid muscle growth

Oddly enough, but a quick way to pump up muscles is to give them more rest. Recovery of the body is an important component of muscle growth and strength indicators. Sports medicine distinguishes four main stages. The first is a quick recovery. Then slow recovery. Next is super-recovery, which is also called super-compensation. And finally, a delayed recovery. Each of these stages is characterized by a variety of processes in the human body. By influencing these processes, you can help the body recover after a workout.

• Rapid recovery phase. This stage lasts about half an hour and begins immediately after training. During this period, there is a restructuring in metabolism, and the human body seeks to restore homeostasis, namely, the restoration of glycogen, creatine phosphate, ATP, the normalization of the cardiovascular system, and the entry of anabolic hormones into the blood.
• slow recovery phase. At this stage, the synthesis of proteins, amino acids and enzymes is activated.
• Supercompensation. The third stage begins 2-3 days after training and lasts approximately 5 days. It is similar to the previous phase in terms of processes, however, it is at this stage that the functional characteristics of the organism begin to exceed the initial level. It is at this stage that the next workout of this muscle group should begin!
• delayed recovery. The fourth stage is characterized by a return to the pre-training level of physical indicators in the absence of a repeated load during the third stage.

Here is a sample recovery plan. Immediately after strength training from sports nutrition, you should take:

Approximately 3-5 grams of BCAAs to enhance the secretion of anabolic hormones and suppress catabolism.

3 grams of creatine, if you are not on the cutting.

Water to normalize the water-electrolyte balance (you should generally drink as much water as possible -).

20-30 minutes after a workout, you should take a fast protein (not casein), which is the main source of amino acids. If you do not take BCAAs and other amino acids after training, then it is better to take protein immediately after the end of the workout.

Take carbohydrates of medium complexity (cereals, flour products, potatoes) also 30-40 minutes after training. If your body is prone to gaining excess weight, simply reduce the portion.

Remember that sleep is a great tool for recovery after a workout and you need to sleep at least 8 hours a day!

Rule number 5. Learn to immediately feel your body and avoid overtraining. Only after you are sure that you are recovering well, increase the intensity of the training.

Nutrition is the most important factor!

In the matter of gaining muscle mass, nutrition plays no less important role than the training itself, because it is nutrition that provides the athlete with energy and “building materials” for muscles. When gaining weight, food should be much more high-calorie than a regular diet, but this calorie content should not be provided by fats, but primarily by proteins and carbohydrates. The diet must necessarily include foods rich in proteins (meat, fish, dairy products) and carbohydrates (cereals, vegetables, fruits, honey). We also recommend using protein shakes. Here is a homemade protein shake recipe.

Approximate nutrition plan for gaining muscle mass.

Meal 1 - breakfast

• 2 whole eggs + 3 egg whites
• 2 slices of cheese
• 3 slices of coarse bread
• A glass of sweet tea with lemon
• Multivitamin complex

This meal allows you to replenish the supply of easily digestible proteins and amino acids after a night's sleep, as well as stock up on slow carbohydrates that will fuel our body with energy for several hours after eating. When you sleep at night, your body replenishes your blood glucose levels by using sugar stores in your liver. Well, when these reserves are critically melting, it causes the adrenal glands to secrete the hormone cortisol. This hormone draws energy directly from your muscles by "breaking down" muscle protein. This reaction must be stopped after waking up with a good breakfast.

Meal 2 - second breakfast

• 200 g fish
• 1 bagel
• 1 apple or 1 banana
• 250 ml juice

This meal is powerfully called a second breakfast. It is good because, along with fish, we get a sufficient amount of saturated fats and protein. The salad is rich in the fiber necessary for the athlete, and the apple or banana in fast carbohydrates and vitamins.

Meal 3 - Lunch

• 240 g chicken meat
• 2 cups boiled rice
• 2 buns
• 1 glass of pure water

During this meal, we get chicken protein, which is very useful for muscle growth, as well as rice, which is rich in slow carbohydrates. In turn, buns are rich in fast carbohydrates.

Meal 4 - afternoon tea

• 1 serving of protein with two bananas.

During this meal, you get a complete set of amino acids from protein, as well as fast carbohydrates from bananas.

Meal 5 - Dinner

• 250 g boiled fish
• 400 g boiled potatoes
• 1 bowl of fresh vegetable salad with a tablespoon of olive oil

During this meal, we also get the necessary amount of essential amino acids from fish and saturated fatty acids. Potatoes provide us with carbohydrates, while lettuce provides fiber and vitamins.

Meal 6 - before bed

• Fat-free cottage cheese or protein shake

Fat-free cottage cheese is good because it is slowly digested. While you sleep, your body will be provided with protein, thus you will warn yourself against catabolic processes in the body that will "wait" for you during sleep.

At the same time drink more clean water! Muscles need it!

Rule number 6. Nutrition is as big and a separate topic as training, and therefore if you train stably, but eat stably, the result will tend to zero. The sooner you learn this, the sooner you will develop a healthy habit of proper nutrition!

The use of sports nutrition

A quick and successful set of muscle mass is impossible without the use of sports nutrition for bodybuilding, where all the substances necessary for the body are balanced. Sports nutrition is, first of all, protein, amino acids (BCAA), gainers, fat burners, complexes of vitamins and minerals.

You can buy sports nutrition in a specialized store, or order it online. Each sports nutrition has instructions with a description and method of application, which allows you to choose exactly what you need in each case. The main thing when choosing food is not to skimp and buy food from the best manufacturers and preferably from trusted suppliers with a good reputation.

Rule number 7. Delve immediately into the topic of sports nutrition, but gradually. So you will quickly understand what works best for you! And yes - SPORTPIT is ABSOLUTELY HARMFUL!

Conclusion

Thus, when wondering how to build muscle, you should be aware that this is a difficult and rather lengthy process, depending on the type of build, nutrition, lifestyle, willpower. But you don’t need to give it up at the very beginning of the journey, because the perfect body and self-confidence are worth it!

We wish you success in your undertaking and will support you in every possible way at every stage! We are waiting for your questions in the comments. Don't forget to join our official VKontakte group:

In this article, I will reveal the whole truth about whether it is possible to pump up at home ...

Success in building muscle depends on 3 components:

• WORKOUT
• NUTRITION
• REST (recovery)

So, the main problem of pumping muscles at home is TRAINING. With food, and rest (recovery) there are no problems (I think this is understandable). But with training - yes, because. in home conditions - there is simply no special equipment.

Those. there is no such equipment (equipment) that is in the gym, with which you can perform the necessary exercises to stimulate muscle growth.

That is, a barbell, dumbbells, horizontal bar, bars, other simulators, which are often found only in gyms; pancakes (weights) which are sooooooooooo important in bodybuilding, because they are the main tool (without which, in principle, it is impossible); no working environment and much more). Accordingly, how to build muscles, without all this goodness ?!

The answer is obvious - no way. Therefore, I say directly: without minimal equipment (I’ll tell you about it below), it’s really impossible to build muscle!

What is the minimum equipment?

I'm not going to recommend you unnecessary (as for me) USELESS machines that cost a hell of a lot of money. I will just give you a list of REALLY NECESSARY (MINIMUM) with which you can train normally. I will also give a list for FULL workouts (just in general, so that the gym is not needed: D). So, :

1. For a full workout at home, you will need (NECESSARY) to have at least 2 collapsible dumbbells.

Pay attention, it is DISCONNECTABLE! Only collapsible dumbbells will allow you to increase or decrease the load in a particular exercise. And anyway, why the hell to buy several sets of dumbbells when they are exorbitantly priced (expensive)? This is first.

Second, it's pointless! If you have non-separable dumbbells (that is, with one weight, say, 12 kilograms), then firstly, completely different loads are required for different muscle groups, for example, for training biceps - 12 kg is MAYBE suitable for you, but for sitting presses or dumbbell bench presses (for chest muscles) - probably not suitable (too little), you know what I mean? => Non-separable dumbbells - not suitable for home conditions, because they do not have the ability to progress the load (increase the weight of the projectile from training to training). Do you understand? And without the progression of loads = muscle growth is impossible !!!

CONCLUSION: you need COMBINABLE DUMBELLS (weight preferably up to 24 kg, this, according to my observations, will be quite enough for beginners and even an average level of training, moreover, in home conditions).

2nd CONCLUSION: COMBINED DUMBBELLS from zero to 24 is the MINIMUM. With the help of them, you can already do a lot of things (here is the section<= переходите по ссылке и там вы сможете найти самые эффективные упражнения, с этим оборудованием, на все группы мышц, для стимуляции роста мышц).

Without this (minimum equipment) no one and nothing will help you AT ALL. Rest assured.

2. For full-fledged workouts at home, you need to have (well, it is very desirable) - BAR.

It would be absolutely wonderful. Just wonderful. If you have a barbell, then you can perform all the necessary exercises, all those that stimulate muscle growth as much as possible. You can read about them in the section<= переходите по ссылке и ищите. Но, опять же таки, сама по себе штанга (олимпийский гриф стандарт 20 кг) - без блинов (отягощения) мало чего стоит.

At the initial stage, 20 kg will be enough, but I have already said a hundred times that without progression of loads = muscle growth is impossible. Therefore, when buying a barbell, buy pancakes. Ideally, you should have at least twenty per side (only take pancakes not 20 kg at a time, but 5 each. That is, a pancake 5 kg, another 5 kg, and another 5 kg and more and more, in the end, to get 20).

For what, you ask? Why not just take a damn twenty and not bathe with that little thing?

I answer: for many exercises, twenty will be a lot for you. You will not be able to perform, say, barbell row to the chin with 60 kilograms. That's a lot (at least for beginners and intermediates)! And you don't have less pancakes. And you, like a sheep, stand and don’t know what to do ... And so you hang, 5 each and 30 kg will come out. If you need to, you can still hang 5 more, and 40 will come out. You have the ability to adjust, because each exercise requires a different load. Do you understand? It is important.

Ideally (100% needed), take another 2.5 kg on each side, they will be 100% needed. 5 kg per side (total 10 kg) is too much progression, and in some exercises (for example, a barbell curl for biceps) it will be a lot. And so, you hang 2.5 kg per side (total 5 kg) = and norms. Do you understand?

CONCLUSION: (Olympic barbell standard 20 kg) - without pancakes (weights) it’s worth little. Therefore, when buying a barbell, buy pancakes (twenty on each side, not whole, but 5 kg pancakes, and be sure to separately take 2.5 kg pancakes on each side).

GENERAL CONCLUSION on BAR and DUMBELLS: Collapsible dumbbells (from zero to 24 kg), this is the MINIMUM. Dumbbells with a barbell, it's just a bomb.<= Это, в идеале, как раз таки то, что вам нужно иметь для полноценных тренировок.

If you don’t have any dumbbells or barbells, be sure that no scheme, miracle technique, online trainings, etc. will help you.

OPTIONAL, but not required equipment

3. The next piece of equipment I wanted to talk to you about is an ADJUSTABLE BENCH.

Please note ADJUSTABLE! It is very important. If you make or buy a regular bench (which is not adjustable) then you will not be able to adjust it. For example, to train the chest muscles, ideally you need to set the bench at 30 degrees. To train the deltoids (in the sitting dumbbell press exercise), you need to set the bench generally vertically (so that you can lean on it with your back). Without adjustment, you won't get a damn thing.

In general, if you (are going to buy a bench (bench)) then buy only an adjustable one. It is universal, it will be more useful. I assure you, only adjustable.

BARS / TURNING BAR (for those who plan to train seriously)

CONCLUSION: having collapsible dumbbells, a barbell and pancakes and a rack for it, as well as an adjustable bench and a horizontal bar + bars = a gym is not needed (as for me), but this is already for those who really work out very seriously. And for those, I honestly see no reason not to go to the gym and take a steam bath.

• MINIMUM (collapsible dumbbells from 0 to 24 kg), then if anything (when needed) buy pancakes.
• Having collapsible dumbbells from 0 to 24 kg + a barbell (and pancakes for it, at least 20 kg per side, and separate pancakes 2.5 kg per side) = you can train even better (this is ideal). Then, as fitness grows (as needed), you will buy more pancakes.

And, pay attention, it is not necessary to buy the same dumbbells and a barbell, you can make them yourself (google, people will help, tell, teach). Well, if you take it, then do not buy a new one (it is too expensive). Used - the most it (at least, I would have done so, but you see for yourself).