If you are a beginner and don’t know how to build muscle, then it is very important for you to understand the basic principles and ideas muscle growth. Without this, further progress will simply be impossible. To build muscles you need to understand certain principles. Therefore, I decided to make a special section for beginners on the www.site.
Knowledge of some principles easily compensates for ignorance of some facts.
So, you decided to build muscle quickly and don’t know where to start? How to build muscles? - you ask yourself... In this case, just carefully study this section of the site and...... make sure that there are even more questions)))
Kidding. Kidding. In fact, everything is quite understandable if it is “broken down” in a certain system. This is what we will do. Before answering the question: how to build muscles, we will understand the basics. Let's start with the essence - with the principles of rapid muscle growth. Understanding which will give you general idea about bodybuilding in general and will set you apart from the bulk of visitors gym.
RESTORATION
The fact is that bodybuilding or fitness has a very diverse definition. Everyone puts into it what they want, and that's slim stomach a sexy fitness model for one, and the wide back of a monster bodybuilder for another…. So, bodybuilding is not just pumping up muscles, it is, first of all, a way of life. Yes, this is not a sport, or rather much more than just a sport. Because you do it around the clock. Since the processes of muscle recovery and growth do not occur during the training itself, but after it, during rest. Therefore, even when you sleep, your muscles grow, and you “continue” to engage in bodybuilding... ...here we come to the first, most important rule: muscles grow quickly not during training, but after it. Let us remember this maxim, from which it is easy to draw the corollary that for rapid muscle growth there should be enough rest between workouts. The process of this rest is called post-training recovery. In a simplified form, this can be thought of as the restoration (healing) of micro-tears in the muscles. By the way, “healing” can also be called the adaptation of muscles to loads... In general, this is the same growth that has been referred to. Which is so necessary for you if you don’t know how to build muscles.
OVERLOAD - PUMPING MUSCLES
You can lift weights for years and not observe any changes in your physique (I’m already silent about rapid muscle growth). As a matter of fact, 95% of gym membership holders demonstrate precisely this “result”. Why? Because they have been training with the same weights for years. Dot. Clinical case. Remember, if you don’t know how to pump up muscles, then from time to time you need to set an increasingly difficult training task for the muscle. If the muscle does not receive constantly increasing load (weight, repetitions, etc.), then it does not need to constantly grow in size. Remember, the muscles must be constantly overloaded so that they grow and become stronger by adaptation to new, heavier loads. I consider this principle the most important in successful training because if you manage to follow it systematically, even forgetting about all other principles, you will still show progress.
DIARY
I really want you to become one of the remaining 5% of visitors to the halls, at which others would look with envy. That is why I will tell you the “secret” of serious achievements. I will open important secret how to build muscles. Your secret, This training journal is a tool that will force you to constantly follow the principle of overload. And accordingly, quickly pump up your muscles. By looking at your training diary, you will know exactly how much weight you handled in your last workout, and how much you can increase it in this one. I will tell you in detail how to keep and what to note in the diary later. You, of course, consider yourself the smartest. Able to remember the weight of a projectile in your head without any writing....Well, then welcome to the 95%...
In this article, let's look at how you can build muscles at home. The main obstacle to studying at home is our laziness. However, if you overcome it and start exercising at least an hour a day, you will notice results within a couple of weeks. And you definitely need to give yourself at least one day off.
Content
Exercises to pump up muscles at home
Exercise 1 – “superman”
Lie down on your stomach. Raise your arms and legs off the floor. Then you lower it. It feels like you are being pulled forward. Don't bend your knees.
Get on all fours, hands shoulder-width apart. Straighten your legs, keeping your body weight on your palms and toes. Stay straight, pull your stomach in, keep your back straight, don’t let go or throw your head back. Imagine that you swallowed a mop :)
Lower yourself until your chest almost touches the floor. The distance should be no more than the height of your fist. Pause at the bottom, then return to the starting position. Make sure that the pelvis does not fall or rise.
Starting position- the torso is parallel to the floor, the back is straight, slightly arched in the lower back; palms facing each other; the arms are straightened, the elbows are slightly bent at the joint and fixed. When moving up, your arms are perpendicular to your body - do not move them back or forward. Try to lift the dumbbells as high as possible; at the top point they should be above the level of your back.
Stand straight, arms slightly wider than shoulder-width apart, palms with dumbbells facing inward. Maintaining the natural arch of your back, sit down until your thighs are parallel to the floor. Return to the starting position.
In order to pump up, we sit on the floor and bend our knees at a right angle. Again we are looking for support under the radiator, sofa, etc. We start the exercise by leaning back, and when lifting, we evenly turn the body to the right, and on the next rise, to the left. While performing the exercise, do not lower your back to the floor (the backpack will get in the way).
We do 5-7 lifts per approach. Don't give it 100%, otherwise you will regret it tomorrow! A good, cheerful start can come to naught. You don't need it.
This exercise best engages the upper and outer pectoral muscles., which primarily gives the breast a convex shape. Additionally, lying dumbbell flyes are great for creating visible separation between the left and right pecs. During the exercise, it is important to properly stretch the muscles.
Earlier articles covered exercises:
Class schedule for a month of training
Day 1: 20 minutes without exercise. (On the first day you will start your classes with enthusiasm, don’t overdo it, leave it for tomorrow!).
2nd day of classes 30 minutes without loads. (After yesterday's exercise, your muscles will feel tired, but don't worry, it will go away in 15 minutes).
3rd day 50 minutes. (Don't get overwhelmed).
4th day 60 minutes. (Begins to get bored, the result is 0 and boring, without mood).
Day 5 60 minutes. (Continue, don’t stop studying, be patient).
6th day 60 minutes.
Day 7 you can take a day off
8th day 60 minutes. (You don’t want to, you need to force yourself and find time for exercise, be sure not to stop exercising!).
9th day – hour. (Smooth day, muscles no longer hurt after yesterday’s exercises, everything is going great! Continue...).
10th hour. (You feel that addiction is starting, look at the muscles after training and they have increased. However, when you cooled down, the muscles cooled down, again you are not satisfied with the result, this is exactly what happens to everyone at first).
Further. . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit is doing its job, you are already seeing results, your muscles are filled during exercise and leave a pumped-up shape.
From day 20 onwards, increase the time to 3 hours.
Cons of home workouts
- Laziness. This is the most terrible enemy.
At home, you can constantly put off your lesson - I’ll eat, watch a show, chat on the phone, then relax, go online... oh, it’s already evening and time to sleep... oh well, tomorrow I’ll definitely work out... But tomorrow it’ll be the same
If you want to study at home, you must have a clear schedule and iron will! - Lack of space and air.
In a small space you feel constrained, and you cannot always do amplitude exercises.
During class you breathe actively and sweat, you need a lot of fresh air!
If you are studying at home, open the windows and ventilate the room well!
If possible, train outside. - Psychological fatigue.
When you spend a lot of time in the same place, you become tired of the monotonous environment. It may be difficult for you to get ready for class.
Try to take a short walk down the street before class, when you get home, change clothes and start training. - Lack of professional equipment.
Try to purchase heavy dumbbells, make a pull-up bar and push-up bars. Home wall bars and parallel bars are also sold in sports stores.
If you can cope with these “disadvantages”, you will be able to study at home.
More details:
How to quickly build muscle
What makes effective training?
50% - nutrition and sleep
30% - full return on training
15% - optimal training frequency
5% - training program.
- Nutrition and sleep – 50%
Without energy, you won't be able to exercise, and without protein, your muscles won't have the material to grow. It is important to monitor your daily calorie intake - if you eat more, you will gain fat, if you eat less, you will not be able to exercise. - Full return on training – 30%
If you come to the gym and work with light weights for hours, and the next morning you don’t feel a pleasant pain in your muscle, you haven’t trained well. During training, you have to be really tired and give 120%. - Optimal training frequency – 15%
Even the most effective program You can screw it up with low loads and poor execution technique, whereas with the correct technique and heavy loads, almost any training gives results if you follow the rules stated above.
Interesting training programs
Especially for this, we have developed an application with fitness training at home, in which you can also find the right diet!
Adviсe
- Muscles grow in your sleep- if you don’t get enough sleep, your health and mood worsen, recovery processes and protein synthesis slow down. Be sure to sleep at least 8 hours a night, otherwise the effectiveness of training will decrease.
- It's no secret that Smoking and alcohol slow down muscle growth and recovery. Alcohol literally pulls everything out of the body; In addition, after taking it, muscle growth processes stop for almost a day.
- Smoking, in turn, has a negative impact both on the quality of sleep, which is critical for, and on the respiratory system. Not to mention, nicotine thickens your blood, making it harder for your muscles to feed during exercise.
Video
A selection of video exercises - how to properly pump up muscles
Tilts towards the feet
Bent-over dumbbell raises
Arching your back
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FAQ
- What burns fat better?
- What not to do in the gym
- How much water should you drink per day?
- First training program
- How to dial muscle mass
- Body types. Ectomorph, mesomorph and endomorph. How to find out your
- How to pump up your lower abs
- How to pump up your shoulders
In order to build muscles, it is not enough to simply create a program of 3-5 exercises and exercise 2-3 times a week. You need to think over your diet, create an exercise program that would make all the muscles work and possibly connect sports nutrition. The most important thing in studying at home is to maintain regularity and not miss classes. To do this, you can set a reminder on your alarm clock and choose hours during the day in which no one will interfere with your exercises.
How to build muscles
Systematic exercises combined with proper nutrition– this is 100% success. You should pump up your muscles at home at a calm, slow pace, gradually increasing the load and increasing the number of approaches. They start with one set, then increase to three or four approaches, more often - there is no need.
When performing tasks, there should be no jerks or sudden movements, as this can cause ligaments to be pulled or joints to be injured. Muscle building exercises should be preceded by a small initial warm-up for 5-10 minutes and breathing.
Healthy diet
Protein synthesis stimulates the growth of muscle fibers. The anabolic effect will occur if there is a sufficient amount of protein in the diet. The amount of protein food should increase 2-3 times compared to normal nutrition. You must adhere to the following admission scheme nutrients with food, per kilogram of body weight:
- Protein 2 grams;
- Fats 0.5 grams;
- Carbohydrates 4 grams.
A proper diet for gaining muscle mass should contain lean meat, fish, cottage cheese and dairy products. You should not neglect vegetable proteins from legumes and cereals; it is recommended to eat peas, beans, chickpeas, mung beans, and whole grain porridge. The use of brown brown rice and buckwheat has proven itself to be excellent.
If the goal is to pump up muscles at home, then avoid sugary carbonated drinks, fast food“fast food”, trans fats, unhealthy fast carbohydrates, lard, sugar, alcohol. It is necessary to adjust the amount, but not completely abandon salt, vegetable fats and nuts. These foods contain a lot of polyunsaturated fatty acids, which are necessary for protein synthesis.
Adequate rest and routine
In order to pump up muscles, there is no need to train around the clock; muscles “love” alternating maximum loads and rest. Therefore, between workouts the body needs rest and proper sleep. During relaxation, fibers are restored and muscle mass increases.
When they want to quickly build up muscles, they make a common mistake: every session they push themselves to the maximum of their capabilities. Experienced trainers recommend reaching the limit no more than once every month and a half. Why? Firstly, the load on the muscle fibers should be gradual. Secondly, you need to let your muscles get used to it before increasing the maximum at home.
Equipment for classes
At home, you can use simple equipment. Many exercises are performed completely without the help of sports equipment, achieving excellent results.
Exercises at home can be done with weights, suitable plastic bottles with sand or water. You just don’t need to fill them completely; increase their weight gradually.
Sports supplements
It would be useful to enrich the body with levocarnitine. This will allow you to quickly build muscles at home. Thanks to l-carnitine, endurance and energy will increase. At home, this will increase the load, and if there is a problem excess weight, then levocarnitine will help get rid of fat. The consumption rate is indicated on the packaging.
As a result, thanks to its penetrating action through double membranes into the mitochondria of cells, l-carnitine converts fatty acids into additional energy and removes waste toxins.Take the daily dose in two or three doses: in the morning and before training. You should not use the drug at night, as this may interfere with proper rest.
Rules for doing exercises at home
To begin with, to build muscles at home, you need to create a training plan yourself or together with an experienced trainer. If you do it yourself, you may not balance the exercises.
- Determine which parts of the body will be pumped up, because it is important to maintain balance. You should not neglect exercises that allow several muscle groups to gain mass at once, for example, plank or pull-ups, because as a result of one movement six muscle groups are trained;
- Calculate the starting number of sets, based on the fact that the muscles need to increase the load gradually. Only in this case will they grow and take shape in relief;
- Select 1-2 exercises for a muscle group in the program;
- The training is performed without jerks, at a calm pace. The speed is increased depending on the goal, for example, when doing pull-ups, if you want to warm up the joints and ligaments of the hands;
- Breathing must be correct; it is considered correct when you exhale for effort and inhale for relaxation.
Sports training program for gaining muscle mass
In order to pump up your muscles at home, you need to train for 50 minutes, not counting the warm-up time. The frequency is 2-3 times a week. However, you should not try to do a workout every day, because the muscles need a break during which they will be at rest. You should rest for 45–60 seconds between sets. Before pumping up your muscles, while at home, ventilate the room and do a warm-up to warm up your joints and ligaments.
Sports exercises for warming up
The following types of physical activity are suitable for warming up:
- Make a “wheel” with your hands 8-10 times in one direction and the other;
- Running or walking in place;
- Jumping rope;
- Tilt your body to the sides.
Chest exercises
To train the pectoral muscles, it is good to do push-ups.
- Push-up exercise with a stop. Perform from the floor, hands shoulder-width apart or slightly wider. I raise the body, while fixing the body low above the floor for 5-10 seconds. Then they return to their original position;
- The same as push-ups, only with a narrow grip, this way you can work your triceps. Place your hands under the shoulder joints, and already;
- Wall push-up exercise. Hands rest on the wall, it is like a projection of the floor, palms shoulder-width apart, feet firmly on the floor. Fist push-ups are recommended for those who have been practicing for a long time. Used when you need to strengthen the tendons of the hands and strengthen the metacarpal bones.
Perform 1–3 approaches, 8–15 repetitions. You should start at the lower end of the rep range.
Pull-ups on the horizontal bar help strengthen the muscles of the arms, abdominals, biceps, main muscle of the shoulder and brachialis. When doing pull-ups, the result is that several sections of muscle fibers are trained at once: the latissimus dorsi, pecs and forearms.
Any pull-up should begin with a sag for 7-10 seconds on straight arms. Finish according to the same scheme.
- Pull-ups are done with a medium grip on the horizontal bar;
- The same with a reverse grip, turning the hands towards you with their backs;
- You can do pull-ups with a narrow grip, with your palms moved 5 cm towards the center of the horizontal bar;
- A straight wide grip is training for advanced people, because the grip occurs on the hands as far away from the center as possible.
The number starts with 4-5, gradually increasing to 8. For those who already have experience working out on the horizontal bar, you can use the regression method, that is, start with 6-8 pull-ups and gradually reduce them. During classes, you can alternate exercises.
The pace is adjusted depending on the goals:
- If you need to quickly pump up your muscles, they rise slowly, but quickly fall;
- When it is necessary to give strength to the muscles, they quickly rise and calmly fall; ¬
- If you need to stretch the muscles and tendons, then quickly rises and also descends, while sagging for 10 seconds.
Exercises with dumbbells are suitable for triceps. Triceps training should not be 2-3 times a week, once is enough.
- To begin with, lift dumbbells and place them behind your head, with your elbows near your ears;
- Bent over arm extension with dumbbells supported on a bench or chair. In this case, the body is placed parallel to the floor and only the arm works from the elbow;
- A triceps training option for advanced athletes is the bench press. The arms are raised and form a right angle to the body. The elbows are fixed and the palms are facing each other. Lower your arms with dumbbells to your head without moving your elbows, pause for 2–5 seconds, return to the starting position.
Perform exercises in 1–3 sets, 8–15 repetitions.
When an athlete’s goal is to quickly pump up the abdominal muscles, they perform the exercises slowly, trying to feel each muscle; as a result, abs will appear.
Before starting to work with the press, you need to make sure that there is no excess fat, to do this, measure the width of the fat fold. If it is more than 1 cm, you will need to first diet to get rid of fat, otherwise the abs will not appear.
- Crunching exercises train your upper abs. From a lying position on the floor, place your feet under a support (battery or bench), hands behind your head, elbows strictly to the sides. Lifting top part body, make a turn to the opposite leg;
- For the lower abs, raise your legs from a lying position. In this case, the legs lie flat on a bench or on the floor, as you exhale, pour, and as you inhale, lower. You should linger for a few seconds with your legs raised;
- The plank exercise is a great workout for your core muscles. The starting position of the arms is bent at the elbow joints, located perpendicular to the body. Support occurs on the forearms. Feet shoulder-width apart, standing on toes. Start holding the plank for 5–10 seconds and gradually increase to a minute. Later the bar is made more difficult.
The number of approaches is from 1 to 3, performed 8–15 times.
To work the back of the legs and gluteal muscles without using special sports equipment, it is effective to use squats.
One leg squat exercise. At the same time, they lean on the wall with their hand. 10 repetitions for each leg, performed in 2-3 approaches;
Then perform a squat on two legs, arms extended forward, back kept straight, without bending in the spine.
There is no need to immediately try to do deep squats; in this training it is important to load the knee and hip joints gradually.
In order to result sports activities There was a gain in muscle mass, and pumping up muscles is important to approach training responsibly.
There is a parable about how to build muscles quickly at home (how you can quickly build muscles). She looks something like this. “One Russian man... No, one Ukrainian man. Okay, it’s just that one guy accidentally ended up in the desert and got lost. History is silent about how long he spent there. The main thing is that he was lucky, he found a bottle, and there was gin. Such a frail one, but still a wizard. The man immediately asked him to send him home. Jin sighed and, taking the man by the hand, slowly led him through the desert. When the man got tired of this walking and he asked the genie to speed up the process, the genie simply told him to run.
This parable is told to the effect that there are limits everywhere and they are simply so difficult to jump over, no matter how much you would like. Within some limits it is possible to change, but radically and beyond a short time- that's bullshit. Therefore, if you want to know how to build muscle quickly at home, we are ready to help you only with advice. And then everything will depend on your scrupulousness, enthusiasm and willpower. If you do everything correctly, then muscles will really grow even at home and without steroids and without chemicals faster than those of those people who have not heard anything about this theory. That's where we'll start from the beginning.
Our body, as you may have guessed when looking at yourself in the mirror, is a very complex biological mechanism. In addition to your consciousness by nature, there is a certain internal program in it, which your body strictly, whether you want it or not, always carries out. So it was not for nothing that ancient people divided man into flesh and spirit. These are truly two completely different natural programs. But, they said, the flesh is foolish - the spirit is strong.
Therefore, we will consider our body from the side of the spirit and look for vulnerable spots in our flesh in order to change the program at our discretion. So, what do we know about how to build muscle quickly at home today:
We know that there should always be peace or balance within our body. This is the norm and he strives for it with all his capabilities. And our body has quite a few of them.
The body will always conserve energy. Even during stressful situations, he has many ways to spend it with minimal losses. With all its might it will strive again and again to return to the original equilibrium, or physiologists also call this state homeostasis.
The body can turn on an adaptation mechanism if stress lasts for a long time. And he does not do this or turns off this process if the stress is very strong and prolonged or the load is not enough to trigger internal reactions.
This is clearly seen in the example of the effect of bright spring sun on human skin. Let us remind you what we are talking about. Every year, after a long winter, as soon as any person stays for a long time under the sun's rays, his skin first turns red, and then becomes covered with painful blisters and peels off. After everything heals, over time the skin will develop special protective substances and become covered with a beautiful tan. Time in the sun will no longer play such a role and a person can spend the whole day in the open air without harm to his health.
The same process happens with our muscles. After for long years doing nothing, suddenly you take dumbbells or a barbell and start doing something that your body is not used to doing. He does not have a defensive reaction to such a strong external stimulus. And here are the internal breakdowns. They come from the fact that our muscles consist of many individual fibers that are connected into one whole. But each such fiber has its own “remote control”, and the power of your individual muscle depends on the consistency of the activation of these control nodes.
Therefore, at first, no matter how much you want, the muscle itself will not grow. And work will continue to coordinate and synchronously switch on all fibers. At this time, strength grows, but muscles do not. They need time to exhaust the capabilities of the first mechanism. The flesh is not as smart as your mind, and it sincerely believes that you have gone crazy, but this will not last long, and you will find a solution to return everything to normal.
But we are smart and know well that after our body understands that our uncle is not joking, we will have to do something serious. And this is where you can begin to manage this process. Let us briefly recall the structure of our body. You know that on the front of your stomach there are abs, and on them are the abdominal muscles. Then come the pectoral muscles or chest muscles, buttocks, buttock muscles, shoulder muscles, biceps and muscles of the legs and arms. There are still wings, but not the ones that birds have to fly. They were just called that by analogy. The main muscles that need to be trained also include the latissimus dorsi, shoulder muscles, calf muscles and all abdominal muscles. You can train them even without chemicals and without steroids, if you know general rules how it's done.
What do you eat with supercompensation or what is it?
It seems that it should become clear how initial stage exercise, muscle tissue begins to change. Actually, no big changes are visible yet, although the strength should increase noticeably. It is during this period that it is important to teach your nervous system, switch muscle fibers on and off in a coordinated manner. This is mastering the technique of performing the exercise. And one more thing that a beginner will definitely encounter when starting bodybuilding at home.
Even with gentle exercise, your muscles will begin to ache the next day. This happens for a simple reason. We have already said that muscle tissue consists of fibers. So, they are included unevenly in the work. Then, when the load continues, some of them become tired and stop pulling. And the nearby fibers, without noticing this, continue to work from last bit of strength. Friction occurs between them and here you have a microtrauma. Hence the pain the next day, like from overheating of the skin in the sun.
Over time, the body will find a way to make sure that the muscles do not hurt or get seriously injured during sports. Our task is to interfere with this process and cause supercompensation or muscle tissue growth.
This is what happens inside our body when we exercise it. At the beginning of exercise, the body experiences bliss or homeostasis. Everything is in balance. But then you picked up dumbbells and began to pump up your abdominal muscles, or chest muscles, or leg muscles. Women like to work their butt muscles, while men like their abdominal muscles, latissimus dorsi or shoulder muscles. But that's not what this is about. So, when there is a load on the listed muscles, the body initially copes with them and if you stop training, then nothing will happen.
You need to do every approach to failure. Well, maybe it leaves a little strength so as not to die with a shell in your hands and continue your studies. Naturally, with such an attitude towards your body, microtraumas will begin to develop inside the muscles and lactic acid will accumulate. By the way, it is precisely because of it that it is impossible to load your body as much as possible. Abs, biceps, buttocks, wings, in a word, all muscles behave the same during exercise.
After you have worked yourself to the fullest, your body will need rest. At this time, wounds will be licked. What a pity that our flesh cannot speak, otherwise you would hear everything your muscles are thinking about you at this moment. But, you also have a conscience and to alleviate the resulting stress, offer your body good food rich in proteins. Better, of course, of natural origin, but if you have the opportunity to purchase proteins, then why not. After all, these are the most real proteins.
After the body has rested and recovered, it will definitely begin to solve the problem of how to prevent such a state in the future and it has nothing left to do but build muscle mass, so that later it will be easier to perform exercises. And you again increase the load a little. He will improve a little again, repeat this trick again at the next lesson. Well, now you understand that building muscles quickly at home is not so difficult if you have the desire and understanding of this process?
But you must understand that this cannot continue for long. In the end, your other self will stop responding to what you offer it, there will be a pause and no matter how much you train, there will be no growth.
Then again you will have to resort to cunning and change tactics. You will need to take a long enough break to lose some form. Believe me, the body does not need extra muscles at all and as soon as a long rest occurs, everything returns to its original state in order to save energy.
And this is where you can force the body to continue working. This is very effective method get out of stagnation and is often used by experienced athletes. As you can see, everything is not done as simply and quickly as the fairy tale says. But if you follow these recommendations, then you can really build up muscles quickly, even at home with primitive equipment. However, this will be fast only in comparison with those athletes who train according to other people's programs or do not listen enough to their body.
After all, what is needed for training. We loaded the muscles to capacity, gave them rest, gave them the necessary substances for recovery and wait. We felt our strength arrive and went back to the gym to get our body working. And everything will have to be repeated again. Then miracles happen and rapid growth muscle mass. If this is not the case, then you should not despair, but analyze the situation and conclude what the mistake was.
Typical mistakes in creating a training plan
- If you don’t take supercompensation into account and train a little earlier or later than its onset, then nothing will change. This is the whole secret of how you can quickly build muscle.
- Training sessions should not be carried out frequently. This will interrupt recovery and the muscles will stop growing. Even worse, overtraining will occur, which will set you back a month, and that’s at least.
- Infrequent training is also not beneficial. All because of that same supercompensation. When it is lost, it will have to be retrieved again, and this is time. Here is a reserve for how to build muscle quickly at home.
And lastly. In order not to lose shape, and to improve your performance from training to training, do not mark time. There must be a mandatory increase in loads. How to do this is the tenth thing, but without growth nothing will happen. And yet, only after three months you can see the result of your hellish work. You see, neither earlier nor later. And only on the condition that all recommendations were followed exactly, and not vice versa. All you have to do is cheat somewhere and you've wasted your time. So don't fool yourself.
Examples of exercises
We offer you a choice of several exercises where you don’t need to have too cool equipment, and you can do all this at home without chemicals and without steroids.
Try to repeat each exercise from 6 to 12 times and spend no more than 30 seconds on it.. The entire session should not last more than one hour, otherwise, instead of large muscles, you may get mediocre ones, but great endurance. There should be no more than 1 minute rest between sets. Here, too, a fork will not be useful. If you don’t get enough rest, you’ll push yourself quickly, if you get a lot of rest, it’s as if you didn’t work during training.
And remember that having pumped up your muscles once, you will then have to maintain this shape all the time, otherwise a beautiful physique may turn into something ugly.
Strong and athletic body men are his pride, the guarantee of his health, and, of course, popularity with women! Today you woke up, looked in the mirror and decided to pump up your body? Advice from experienced trainers in our article will help you with this!
How to pump up a beginner in the gym
The first and main step of a novice sports fan should be to go to the gym for advice from a trainer. He will tell you clearly, and most importantly, show you by personal example how to do the correct initial exercises on strength training machines, aimed at strengthening the ligamentous apparatus and preparing the muscles. Sport program is selected purely individually and is different for each person:
- If you are overweight, you must first reduce your body weight, and only then can you perform exercises.
- If a person is too thin, the program is designed to gain weight.
- Well, if you have been involved in any kind of sport all your life and your muscles are in good shape, the trainer will immediately create an intensive training plan for you.
But there is a difference between coach and coach! For the safety of your own health, you should avoid “masters” who will push you to take chemicals, inject various enhancers, and even more so will send you to do the base from the first visit. After you have been assigned individual plan, you need to work out 5-7 times under the guidance of a trainer to master correct technique performing exercises.
How to pump up for a beginner - nutrition
Beginning athletes neglect to change their usual diet, believing that it is enough for them to train hard and they will quickly become “big and strong.” But in sports there is one very important rule- without proper diet the results will be very, very disastrous. To achieve muscle growth within the first few months of training, it is very important to adjust your diet. The coach should also tell about this, based on the physique of the athlete who came to him. Body types are divided into three types:
- Ectomorphs are people with fast metabolisms, usually very thin. In order for the desired muscles to appear, they first need to gain weight and build muscle mass. The daily diet should consist of 50% carbohydrates, 30% proteins and 20% fat.
- Mesomorphs are people with an average metabolism and an average physique. The daily diet should contain 5-10% vegetable fats, 50% proteins and 45% carbohydrates.
- Endomorphs are people with a slow metabolism and prone to obesity. This type Coaches prescribe athletes to eat food with a large amount of proteins - meat, cottage cheese, milk, fish, etc. Of carbohydrates, only complex ones, such as peas, lentils, potatoes, and only in the first half of the day.
To gain muscle, without fat, you need to avoid sweets, flour and fried foods. You need to eat in small portions - 6 times a day.
How to pump up a beginner at home
Of course, not everyone has the opportunity or time to visit the gym. If you are not going to become a master of sports in bodybuilding, but just want to get into shape, this section of the article is for you. We bring to your attention exercises that are best done comprehensively, training every day.
- Exercises for the muscles of the arms, chest and shoulders - at home, traditional push-ups and pull-ups are replacing barbells and exercise machines. At the initial stages, you can start with 2 approaches, each at least 25 times. Every week increase the number of push-ups by 10-15. If you don’t have a horizontal bar, pull-ups are replaced by bent-over dumbbell rows. Required condition– you need to give your all, not sparing your power resources.
- Exercises for the muscles of the legs and buttocks - squats shoulder-width apart with weights. To warm up the muscles, as a warm-up, perform 10 deep squats, without a load, on a full foot. Next, any lift is placed on the shoulders (a barbell, or bags of sand or salt are tied to a stick) and squats are performed. You need to start with 10-15 times, gradually increasing.
- Exercises for the press - standard birch, crunches, leg raises from a lying position to 45 degrees, plank and, of course, regular sit-ups. You should know that the abdominal muscles quickly get used to monotonous exercises, so the techniques must be changed periodically.
In order not to give up training your body after a couple of days, it is very important to set yourself a goal and persistently work towards it. At first, do not take long breaks between classes; psychologically, it is then very difficult to start. Allow yourself to get involved in your workouts and feel the full power and strength of your warmed up muscles. When you achieve the first results, you will no longer have to force yourself to exercise, and sports will come easy to you!