What exercises increase potency in men at home - training sets with video. The most effective exercises for men according to Men’s Fitness magazine

Home workout programs

Exists great amount various programs home fitness. In this article you will be presented with several effective programs workouts at home. I would like to immediately note the fact that you can do fitness both in and at home, getting pretty good results. It all depends not on where you work, but how you do it.

Homefitness is actually not a complicated thing, since doing it at home is much easier than, for example, bodybuilding, so there is no need for heavy weights and extra loads, and therefore no additional equipment.

However, for the best effect, you all need to purchase a certain minimum kit inventory.

Inventory

To fully practice at home, you must at least have 2 collapsible dumbbells. Why collapsible? In order to increase and decrease the load. If you buy several sets of dumbbells, it will be a little expensive and, in fact, pointless. If you have 2 dumbbells of the same weight are also not the best option, since different groups muscles require completely different loads.

You can also buy a pair weights with Velcro, they will be useful for you in exercises for your legs, buttocks and abs.

If your budget allows, then buy some inexpensive simulator, like “ step", for aerobic exercise. Ideally have at home treadmill or exercise bike.

Training programs at home

Programs on fitness very, very much. Over time, having become a little more familiar with this sport, you yourself will be able to easily combine exercises yourself, based on your capabilities and the amount of free time.

Below I will describe two training programs for you: initial And advanced which must be performed every other day (Mon, Wed, Fri or Tue, Thu, Sat).

Initial program

You need to start with this program, and then carry out more advanced a set of exercises described in the following program. Duration of classes for the initial program - from 1 before 3 months.

The number of approaches in each exercise is 2-3 approaches. The first month - 2, then - 3. However, this is all purely individual, if you feel that 2 approaches are not enough for you, do three at once. We do everything to the maximum, with light weight. By saying “maximum”, it does not mean that you should collapse after every fitness exercise. It is enough to feel a full load, when further performing the exercise is already difficult.

Beginner home fitness program

Exercise	Approaches	Replays
Squats with dumbbells.	2-3
	2-3
(possible with weights)	2-3
	2-3	15-20
Push ups		maximum
	2-3
	2-3	maximum
(possible with weights)	2-3	maximum

* If you do not have a bench, then use ordinary chairs (without backs). If you don’t have such chairs, then do dumbbell chest presses while lying on the floor.

As the body gets used to the stress, fitnessHouses will seem to you not such a difficult task as it may have seemed at the beginning. Later, you can include jumping in the program jump rope(at the very beginning of training), as well as increase the weight of dumbbells and use weights when performing exercises.

Also, if you have Houses there is a barbell, later you can replace the dumbbells with a barbell for more effective muscle pumping (then there will be exercises: squats with a barbell, lunges with a barbell, and replace the raises with dumbbells with a bench press).

This program is quite simple, but effective. After you have practiced it for several months, you can move on to the next one.

Advanced program at home

This program differs from the previous one both in the number of exercises and in their variety. In addition, now we train different muscles - in different days. We train the same way every other day.

Day 1 - Legs, back, abs

Before executing the program, be sure to

Exercise	Approaches	Replays
Squats with dumbbells. (the technique is the same as in, only instead of a barbell there are two dumbbells near the shoulders).
(only with dumbbells on shoulders)		15-20
Deadlift with dumbbells (similar, only instead of a shatang there are two dumbbells in your hands).
		maximum
(possible with weights)		maximum

Day 2 - Chest, biceps, triceps, shoulders

Before executing the program, be sure to

Exercise	Approaches	Replays
Push ups		maximum
(on a bench or chairs, or at least on the floor)
(from a bench or chair, with your feet on a sofa, armchair or other chair)
Dumbbell press or

Regular classes and proper nutrition- the key to beauty physical fitness. This truism is known to many, but due to various circumstances, not everyone can go to the gym. In such situations, a way out may be a program to conduct workout at home.

Features of training at home

A characteristic feature of the vast majority of home muscle workouts is limited quantity equipment used. This is a limiting factor for increasing the number of elements performed, and also does not allow the load to constantly increase.

After all, few people can afford to equip one of their rooms with a full-fledged gym. Since this requires financial costs and the availability of free space.

In order to start home muscle training, there is no need to purchase an expensive multifunctional exercise machine. As a rule, the higher the price of a projectile, the less useful it is in practice. It's cheaper to take a closer look at the most necessary shells.

Representatives of the fair sex will need collapsible dumbbells and a jump rope. Men minimum set may not satisfy you, since you will also need crossbars and parallel bars or a bench for bench press.

Ideally, a home sports corner would be well equipped with a barbell with a set of weight plates and squat racks. But such a purchase can be postponed until better times, and to start training, dumbbells and a bench will be enough.

Sports equipment is one thing, but having a strong motivation to change yourself is a completely different matter. Working out in the gym, surrounded by other people, you involuntarily begin to compare yourself with them, look up to others, try to achieve impressive results, etc.

At home, alone with oneself, the absence of a serious motivational component can lead to irregularity of classes and, as a result, delay the approach of the desired effect. Subject to availability only strong desire To achieve your goal, you can switch to a home training regimen.

How to properly train at home

To workout at home gave results, adhere to the basic rules - systematic and regular training. The lack of a system reduces the effectiveness of the most effective exercise significantly. You will have to strictly adhere to the chosen class schedule and refuse bad habits, distracting from achieving the main goal. Only by leaving everything unnecessary can you move forward.

Each workout should have an organizing and mobilizing beginning - a warm-up, the duration of which is at least 10 minutes and depends on the upcoming load. This is a kind of mindset for effectively achieving results, as well as a necessary preparatory stage for muscle fibers, warning against ruptures, sprains and other injuries.

The total duration of the training is approximately an hour, and the pace is selected in such a way that it is possible to complete the entire set of exercises for home workouts within the allotted time. The length of pauses between sets depends on the final goal of the workout. If it's developing endurance or fighting overweight, then a thirty-second break will be enough. When increasing muscle mass, it is permissible to increase the break to 2 minutes. In any case, extraneous matters will distract and disrupt the pace and rhythm, so you should forget about them during the training.

Any business has a beginning and an end, including home workouts. Therefore, each lesson ends with a cool-down, the purpose of which is to gradually transition the body systems, especially the cardiovascular system, to a normal state. Typically, stretching or running elements are performed at a calm pace during the last 10 minutes of the workout. A cool-down will allow your muscles to recover faster after intense exercise!

Exercises for training at home

In the home gym arsenal, weighted squats should be at the top of the list of basic exercises for the home. Squats are a basic exercise that trains not only your legs, but also perfectly stimulates the release of testosterone, which in turn will accelerate the growth of muscles throughout the body.

Push-ups have been the most famous exercise since childhood; due to their simplicity, push-ups are very popular in home workouts. Push-ups are an excellent alternative to the bench press and dips, especially since not everyone has a bench press or parallel bars at home.

Pull-ups on a horizontal bar are the main exercise for the back muscles; the only drawback is that not everyone has a horizontal bar at home. Our team recommends acquiring this equipment, because during pull-ups, not only the back muscles are pumped, but also the arms and even the abs, so it is obvious that the horizontal bar is for workout at home required.

If you still decide that you don’t want to install a horizontal bar at home, then we have selected alternative exercises for you: bent over rows and deadlifts with dumbbells or any other weights.

Above we described the most effective exercises For workouts at home, in fact, there are a huge number of exercises that can be done at home and it makes no sense to list them all, so we have compiled home workout program given the lack of equipment.

Home workout program

Workout #1	Workout #2	Workout #3
	Jumping rope 10 minutes	Jumping rope 10 minutes
Squats with weights 3x15	Push-ups (parallel bars or bench press) 3x20
	Seated dumbbell press 3x12	Shrugs 3x12
Press bike exercise 3x20	Press crunches 3x20	Reverse crunches 3x20

Home workout program for weight loss

Workout #1	Workout #2	Workout #3
	Jumping rope 15 minutes	Jumping rope 15 minutes
Squats 3x25	Push-ups 3x20	Pull-ups on the horizontal bar 3xmax (or bent-over rows)
Jump squats 3x15	Seated dumbbell press 3x12	Shrugs 3x20
Deadlift with dumbbells 3x20	Lifting dumbbells in front of you 3x15	Curls with dumbbells 3x12
	Press crunches 3x20	Reverse crunches 3x20
Jumping rope 15 minutes	Jumping rope 15 minutes	Jumping rope 15 minutes

Training program for girls at home

Workout #1	Workout #2	Workout #3
	Jumping rope 20 minutes	Jumping rope 20 minutes
Squats 3x20	Push-ups 3xmax	Deadlift with dumbbells 3x15
Lunges with dumbbells 3x15	Seated dumbbell press 3x12	Shrugs 3x20
Lying pelvic lift 3x20	Bent-over dumbbell row 3x15	Curls with dumbbells 3x12
Press bike exercise 3x20	Press crunches 3x20	Reverse crunches 3x20

Question: I can't go to the gym anymore and I don't have the space or money to do one at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely lost?

Answer: Whenever someone asks me how to work out at home, without a gym (special equipment or even minimal free weights), my first reaction is to ask... For what?

I mean, it doesn't take a genius to figure out that this is not a good environment for gaining muscle mass, so my first goal is to always try to solve any problem that is preventing you from achieving your goal.

Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead use that money to buy a gym membership? Could you throw out some of the junk you have in your basement or garage and thereby get some free space For strength training at home in full?

In very rare cases people use The right way pump up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often the answer to all of the above is misunderstanding, refusal and the search for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And this brings us back to the original question...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without the special machines found in gyms. The lack of free weights certainly doesn't help, but even with these conditions... you can achieve certain results.

The bad news is that it will be much more uncomfortable, much more difficult in the athletic aspect, and just much more difficult in general. That's why...

How to build muscles: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (A sound training plan = success.)
2. A diet that can support muscle growth. (First of all, consume enough calories and protein).

As long as both principles work correctly, regularly and for a long enough time, the muscles will grow.

What should you do and use to make your muscles grow?

As you may have noticed, among the main principles muscle growth no gym membership, free weight training such as barbells and dumbbells, exercise machines or additional equipment.

And that's because they don't play decisive role in increasing muscle size and weight gain. These are just useful additions that can help speed up results and improve quality.

And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads that is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle; racks on which you can perform many exercises; complex, block and various exercise machines for each muscle group.

So I'm not going to lie to you here. If you want to build up and pump up beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you don’t have anything on this list, then this is a big problem.

But, as I already said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without using equipment, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without exercise equipment

For the first time you have a wonderful inventory: whether you knew about it or not... This is your own body weight. With it (+ a little creativity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all kinds of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Biceps curl;
• Bodyweight triceps exercise;
• Lunges (and all kinds of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means full list exercises. You'll find a bunch more.

But this is enough to create one of your workouts. There are enough exercises in this list to make working out at home truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example: rubber band, and now you can do dozens of other exercises (close-grip rows, bench presses, swings, biceps and triceps exercises, etc.)…

So what more exercise, all the better. This is good news. Now for the less good news...

Progress will be difficult to achieve, but it is possible

Progress in these exercises (where the #1 goal is to gain muscle mass) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you perform the exercise with to create a progression of loads that needs to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase your load.

The first step is to move from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will end, and you will no longer be able to add repetitions, as there will be high risk start training for endurance, not muscle growth.

So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Weighted belts;
• Stiffer rubber bands;
• There are rings, TRX loops and others;
• A backpack filled with books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: adding some extra weight or simply making the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the whole key to effective training.

If you don't do this, you will end up like most people who work out at home without much thought about weights or special equipment... you will forever be stuck at the same weight and muscle size, doing the same thing, without changing anything about your training program.

Not fun at all!

For everyone who studies at home, different conditions and workout equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Training program without iron

Whether you have access to a gym or not, it doesn't really matter, working out at home can be just as effective .

There are tons of exercises you can do without free weights, in the privacy of your own home. hotel room or office to build muscle mass and improve your physical condition.

Of course, training with additional weights and machines is great, but simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you perform only with your own weight have great importance in the development of functional strength at any level of sports training. Since you won't be using additional weights for these exercises, it's best to focus on a very fast pace and large quantities repetitions to fully engage your muscles. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than training with free weights.

Below is a list of 10 best exercises that will help you build muscles at home. You've probably heard of many of them, but I've added my own tips for improving your technique and approach.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The productivity of this exercise is many times greater than any other. Additionally, squats are known to promote greater testosterone production. If you want to increase muscle mass, then this is definitely your option.

To perform a deep, proper squat, start with your feet wider than shoulder-width apart, toes pointing out slightly, and as you begin the squat, keep your back straight and focus on pushing your butt back and keeping your chest high. When you squat, bring your knees forward and outward, but not over your toes, and press your heels into the ground to maintain balance. If you need extra balance, move your arms forward. When the pace is fast and explosive, this extra balance can become very necessary.

You can do bodyweight squats every day if you want. You can also change up your squatting technique by trying single-leg squats or sumo squats (wide-legged).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps and back muscles. Follow your breath and lower yourself until your chest touches the ground.

For variety, a wide stance will target the pecs more, while a close stance will increase resistance.

If you elevate your legs on a chair or wall and change the angle, you will work the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This is an excellent exercise, by doing which you will be able to see a beautiful and prominent horseshoe-shaped muscle on the back of your arm. Remember to keep your head straight so that your spine is in the correct position.

Wall squats are a great way to work on your quads and endurance. With your back close to the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use the timer on my phone for this exercise. Start by trying the high chair exercise for 60 seconds or until you can no longer stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises, but proper technique takes some practice, as with any exercise. People have a tendency to sway when they shift their body weight from one leg to the other. As you shift your weight forward to the other leg, remember to keep your back and shoulders straight; You also need to focus on moving your hips down towards the floor rather than forward - this will allow you to complete the rep with proper form.

Plank

Starting from your stomach, keep your spine straight and support your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. Planking is another exercise for which I recommend using a timer. Try it for 90 seconds and tell me you can't do core workouts at home.

The concept of doing this is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique abdominal muscles and core muscles are worked.

"Superman"

The expression fits this exercise: “As it is heard, so it is written.” It will work your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you were trying to fly, hold this position for a few seconds and lower down.

Crunches with leg raises

I like to combine crunches and leg raises to work my upper and lower muscles. abdominals. Lie on your back with your heels flat on the floor, lift your knees toward your chest and do a crunch, squeezing your abs as your knees and chest touch each other. Then return to the starting position.

Burpee

A burpee is a multi-muscle movement that combines a jump with a push-up. This is a great option for working multiple muscle groups. The main thing to pay attention to is the lower back; Avoid bending your spine as much as possible when you squat and then jump up.

Circuit training

If you've been working out for a while and don't think bodyweight exercises are going to give you the muscle gains you're looking for, you can up the intensity of your home workout by doing circuit workouts. This will work on your muscles and endurance, add an aerobic element and really increase the difficulty of your workouts.

Circuit training constantly keeps you in good shape, heartbeat and heart rate accelerate while one muscle group is resting and another is working hard. You'll be amazed at how many physical results you can get in less than a short time using this method.

When planning circuit training It is important to turn off certain muscle groups in order to give them rest one at a time. So, if you start with push-ups, then move on to squats and abdominal exercises.

Conclusion

So now you have my favorite at-home exercises that build muscle without any equipment. They can help you get in shape and lose weight while improving your overall health and strength. No gym? No problem!

Home workout programs

3 Day Bodyweight Workout Program

Are you a beginner or want to take a break from hard work? strength training? This three-day workout program covers all the basic exercises and will give you a powerful start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, crossfit or game types sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body correctly, right? Is it true.

To do this, you should include bodyweight exercises in your program.

These exercises can be vital for developing fitness, improving body functionality, or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower Body

Day 3: Core muscles

FAQ

How long should you pause between approaches? How can I combine these routines with my training program?

You can perform them after a regular workout or as a stand-alone training program. It all depends on the person and his goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Certainly. If you wish, you can train for at least three days in a row, then take a day of rest, and train for another three days in a row.

How long should I follow this program?

Until you feel that you have squeezed everything you can out of this training. I would recommend doing it for at least 4 weeks. What to do after this period is up to you.

I'm strong and don't have enough body mass to reach failure. What to do?

Weight vests will perfectly cope with the role of additional weight without burdening you with unnecessary equipment. Wear a vest for weight-bearing exercises. Alternatively, you can hang a chain around your neck.

Is there any way to make the exercises more difficult?

If you need a vest or chains for additional weight, you can do a drop set. Perform the exercise with weights until failure, then remove the weight and continue.

Instead of doing all the sets at once, you can turn the workout into a circuit workout. Do all the exercises one at a time without rest. This is one circle. Repeat this three times. Rest 1 minute between circles.

I'm too weak to use body weight. Can I replace exercises with exercise machines?

This goes against the grain of the program. If necessary, have a spotter or training partner help you with the most difficult exercises. Don't use weight machines instead.

Three sets of bodyweight exercises you can do anywhere

Considering all the heaviness modern life, who would want to hang dumbbells and weights on themselves? Use these instead training complexes to build muscle using your own body weight.

Do you want to get a good workout, but don’t have access to sports equipment? Do not despair. Using your body weight, you can exercise whenever and wherever you want and still enjoy the process.

When many people talk about bodyweight training, they think of cardio. Of course, bodyweight exercises work well with this type of fitness, but they are also effective for developing upper and lower body strength. You just need to be a little resourceful when selecting exercises.

Since it will not be possible to load the muscles enough with body weight, you need to find another way to injure them to develop strength. We offer you three sets of exercises that do not require anything other than body weight and a horizontal bar or doorway.

Complex 1: Working the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose high-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosiveness. By combining this method with high-repetition training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the specified time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking with body weight lunges 1 set, 20 times each leg
2.
3. 1 approach, 20 times
4. Step-up with knee lift 1 set, 20 times (each leg)
5. 1 approach, 20-30 sec. (Rest 60 sec.)
6. Sumo squats with kettlebell 1 set, 30 reps (perform without weights)
7. 1 set, 10 times (each leg)
8. 1 set, 50 times

The good thing about lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to maximally load your muscles.

Set 2: Developing Upper Body Strength

Two of the best compound exercises of all time will help you work your upper body using your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you will be able to handle this complex in no time.

Perform the exercises in the mode below, resting for 30-60 seconds. between approaches. Decrease the total number of repetitions in a pyramid manner until you reach the final stage of fatigue.

Developing Upper Body Strength
1. Push-ups
3 sets, 15-20 reps (30-60 seconds rest between sets)
3. Diamond push-ups
4. Pull-ups on a low bar from hanging while lying down 3 sets, 15 times (30-60 seconds rest between sets)
5. Push-ups
3 sets, 10 times (30-60 seconds rest between sets)
3 sets, 5 times (30-60 seconds rest between sets)

Push-ups and pull-ups themselves work every muscle group in your upper body: chest, back, shoulders, biceps and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing your calorie burn during your workout and for long hours afterwards. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to follow correct technique execution. When you're done, cool down for 5-10 minutes and do some stretching. Vary the rest time or number of repetitions as you see fit.

Fat-blasting cardio training
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
5. Scissor jumps 1 approach, 100 times

Additional Benefits of Bodyweight Training

You can always jump on some cardio equipment and do interval training. However, bodyweight training is more dynamic and forces you to change positions for each new exercise. This will improve your balance and agility, as well as develop functional strength that will help you in both gym, and outside it.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only your muscles, but also your head.

A set of exercises with body weight to gain weight

Is it possible to build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you develop muscle mass with bodyweight exercises? Yes, if the training is really hard.

I have compiled this set as a reliable starting point. But it is only suitable for the first time.

In the future, you will have to find a way to complicate it. The website muscleandstrength.com offers many variations of bodyweight exercises. Try them, and improve your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more time to recover, increase the rest period to 2-3 days.

Your goal is to do 25-50 repetitions per set, depending on the exercise. When you begin to succeed, complicate the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clap push-ups. If bodyweight squats are too easy for you, add jump squats or box jumps.

Rest. Rest no longer than you need to catch your breath. As soon as you can answer the question what day is it today, move on to the next exercise.

After completing the entire circuit, rest for 2-5 minutes. and drink some water.

You will find a breakdown of the exercises under the program.

Monday

1. Joint warm-up. Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.
2. Warming up(performed intensively):
   • Jumping Jacks - 30 seconds;
   • running in place - 30 seconds;
   • jumping rope - 100 times.
3. Power block:
   • classic push-ups - three sets of 10 times;
   • dumbbell press up - three sets of 15 times;
   • Bent-over dumbbell rows - three sets of 10 times on each arm;
   • squats - three sets of 20 times;
   • raising the pelvis on one leg - three sets of 10 times on each leg;
   • lifting the body on the press - three approaches of 20 times;
   • boat - 3 sets of 10 times;
   • classic plank - hold for 30 seconds, three approaches.
4. Stretching. Perform all stretching exercises for 30 seconds.

Tuesday

1. Joint warm-up.
2. Warming up
3. Circuit training #1. Do the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups;
   • 10 press raises;
   • 15 squats.
4. Circuit training #2. This workout is performed for time using the Tabata protocol. You perform as many exercises as you can in 20 seconds, then rest for 10 seconds. You need to complete six laps. That is, you set the timer for 3 minutes and start.
   • burpee;
   • rock climber;
   • squats (first try jump squats, if you don’t have the strength to continue, do regular ones).
5. Stretching.

Wednesday - rest

Thursday

1. Joint warm-up.
2. Warming up.
3. Power block:
   • reverse push-ups - three sets of 10 times;
   • lunges - three sets of 10 times on each leg;
   • standing dumbbell swings - three sets of 10 times;
   • lifting the pelvis with support on a bench - three approaches of 10 times;
   • Bent-over dumbbell raises - three sets of 10 times;
   • leg lifts for the press - three sets of 20 times;
   • boat - three sets of 10 times;
   • classic plank → side plank right side→ classic plank → side plank left side- hold each for 30 seconds.
4. Stretching.

Friday

1. Joint warm-up.
2. Warming up
3. Circuit training #1. Perform the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups with wide arms;
   • 5 reverse push-ups;
   • 10 jump squats;
   • 30 seconds plank + 30 seconds rest.
4. Circuit training #2. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two circuits:
   • burpee;
   • jumping rope;
   • rock climber;
   • Jumping Jacks;
   • alternating legs in a lunge.
5. Stretching.

Saturday and Sunday

Rest and recover. You can either stretch.

Strength block of home training program

Push ups

This is a universal exercise for pumping up the triceps and pectoral muscles. Try to immediately perform push-ups correctly: your elbows are at an angle of 45 degrees, your abs and buttocks are tense, and your body is a straight line.

If you cannot perform a full push-up while lying down, place your feet on your knees. It happens that it is difficult for you to do push-ups on your feet, but too easy on your knees. In this case, perform as many push-ups as you can while lying down, and then go to your knees.

In push-ups with wide arms, the emphasis shifts to the pectoral muscles, and the triceps receive less load.

Reverse push-ups

This exercise also helps work the triceps and pectoral muscles. Turn your back to a static support, such as a chair, place your hands on it with your fingers facing you and do push-ups.

You can bend your legs at an angle of 90 degrees or straighten them completely, last option more difficult. Try to lower yourself until your shoulders are parallel to the floor. But don’t overdo it with depth: it could result in injury.

This exercise allows you to work your middle deltoids. Spread your arms, slightly bend your elbows, do not raise your shoulders.

If you don’t have dumbbells (small dumbbells cost about 200–300 rubles, set ones are more expensive, but you can buy them second-hand), take one and a half or two liter bottles of water. Of course, this is a small weight, but it will be enough for a start.

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This exercise engages the posterior deltoid muscles. Take dumbbells or water bottles, bend over so that your body is almost parallel to the floor, bend your elbows slightly and spread your arms.

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Take dumbbells or bottles of water in your hands, bend your elbows, lift the dumbbells just above shoulder level and turn your palms away from you - this is the starting position. From it you squeeze the dumbbells up and lower them back.

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This exercise works the latissimus dorsi muscles. Take a dumbbell or a water bottle, find a stable and long enough support, such as two chairs standing next to each other.

Take weights to right hand, go to the support, place your left leg on it, bent at the knee, and left hand. Lower your hand with the weight down, and then pull it towards your belt, feeling how your back muscles tighten.

You don’t have to put one leg on the support, but simply lean on your hand. The main thing is to tilt your body well. The closer to parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load is placed on the rear deltoid muscles.

Squats work well on the front of the thighs and gluteal muscles. Try to go deep, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn your toes 45 degrees.

Lunges also work the gluteal muscles and quadriceps well. It is more convenient to perform them on the spot at home. Take a step forward, touch the floor with the knee of your back leg and return to the starting position.

The angle at the knee of the front leg should be 90 degrees. Make sure that your knee does not extend beyond your toe.

This exercise works the gluteal muscles well. Lie on the floor on your back, bend one leg at the knee and place it on the heel, straighten the other. Raise and lower your pelvis, feeling your gluteal muscles tighten. Then switch legs.

Another exercise to activate the gluteal muscles. Rest your shoulders on a sofa or chair, bend your knees, place your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.

This is a popular and effective exercise for working the rectus abdominis muscle. Lie on the floor with your knees bent and on a raised platform. Select the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering your body.

This exercise works the lower part of the rectus abdominis muscle. Lie on the floor on your back, raise your legs and bend your knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, then lower back down to the starting position and repeat.

Stand in a lying position, with your hands directly under your shoulders. Tighten your abs and buttocks so that your body is extended in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left is a regular plank, on the right is a side plank. You can combine them.

Exercising at home is an opportunity to lose weight and build muscle at a convenient time. For effective training you need to decide on the choice of sports equipment and training program.

Exist various techniques workouts that men can do on their own, “pumping up” muscles and getting rid of excess weight Houses. Each sports program (athletics, bodybuilding or peripheral training), developing the muscles of the whole body, solves its own specific goals and requires certain sports equipment. The simplest and most affordable sports equipment with a wide range of applications are dumbbells. In addition to dumbbells, for exercising at home, it is advisable to have a sports rack.

For home workouts, two types of dumbbells are available – cast and type-set. Cast apparatuses are light weight dumbbells, ranging from 1 to 12 kg. Stacked dumbbells, which are more expensive but allow you to change the load, are mainly available from 8 to 24 kg - this is the most popular weight range for men training at home. Dumbbells should be purchased in pairs; when moving to “advanced” sets of exercises, it is advisable to have several pairs of dumbbells different weights– this will allow you to move from one exercise to another without reinstalling the weight.

Before planning a complex for training at home and selecting the weight of the equipment for exercises for the main muscle groups, you need to consider the following recommendations:

• a low number of repetitions when performing an approach (3 – 5) allows you to develop strength and muscle mass;
• an average number of repetitions (6 – 8) makes it possible to increase muscle volume and their relief;
• a high number of repetitions (9 – 12) is work on relief and endurance.

The number of repetitions for the thigh muscles ranges from 10 to 15, and the press, forearms and calves (depending on fitness) are performed from 15 to 50 times in each approach.

A sports rack is a special bench with a metal frame and a durable but soft base. The use of such a support during training at home allows you to perform a full range of movements when performing exercises while lying down and sitting. You can buy a bench at a sporting goods store or have it made at your nearest workshop. If necessary, at home the stand can be replaced with a coffee table on reliable legs.

The training program for men, carried out at home, is an ascent from simple implementation to a complex version, from light weight to heavy equipment. There are standards that allow you to check physical indicators. Yes, okay developed man should perform a one-arm bicep curl with a weight that is equal to 20% of his body weight, and a bench press performed with a weight of 75%. Compliance with the standard requires good preparation, which can be achieved at home by regularly performing the next set of exercises.

Push ups

The proposed training program for men who want to train at home consists of two complexes, replacing each other every other day according to the type: 1,2,1,2, etc. Such a program makes it possible not only to work out all muscle groups, but also not to let them opportunities to get used to monotonous workloads. The weight of the dumbbells should be selected in such a way that the last repetitions are given with noticeable effort.

Warm-up

Before performing the complexes, you need to do a warm-up. A warm-up program will warm up your muscles and speed up your heart rate, preparing it for exercise.

1. Performing folds and raises of arms in front of you. Perform 6 – 8 times.
2. Swing your arms forward and backward in a circular motion. Perform 6 – 8 times.
3. Circular movements of the body. Performed 6–8 times in each direction.

Complex No. 1 for muscle growth

The complex is designed to develop strength and muscle volume and is performed at a slow pace with increased weight of the equipment. The complex is performed in three approaches, 6–8 times for the main muscle groups, 10–12 for the legs and 30 times for the abdominal muscles.

• Performing arm curls with dumbbells to the shoulders. The exercise is performed standing, the hold is performed “from yourself”.

Exercise: Dumbbell Curl

• Performing triceps presses (“French press”) while lying down. In the starting position, the arms are bent at the elbows, the dumbbells are held “away from you” near the head.

Performing a French bench press

• Straight wide bench press in a prone position.

• Standing bent over arms with dumbbells to the sides.

• Performing simultaneous rows of dumbbells to the belt.

• Dumbbell chest press. The exercise is performed while sitting.

• Performing squats with dumbbells on your shoulders.

Squats with dumbbells on shoulders

• Squats with implements held behind your back.

• Performing body lifts while sitting with the legs secured, the dumbbell placed on the shoulders.

• Leg raises while lying on your back. The projectile is placed between the feet.

Lying leg raises: abdominal exercise

• Bend the body forward while standing, the dumbbell is located on the shoulders.

Bent-overs with a barbell on your shoulders

Complex No. 2 for weight normalization

This complex for men, aimed at increasing muscle definition and losing weight, is performed with a lower weight at an average pace. The complex is performed in three approaches of 8–10 times for the main muscle groups, 13–15 for the legs and 30 for the abdominal muscles.

• Bend your arms toward your shoulders while simultaneously turning your wrist outward. Starting position – standing, arms freely lowered, dumbbell held at the hip “along the seam”.

Dumbbell biceps curl

• Performing a “French press” while lying down. In this variation of the triceps press, the palm is facing toward you.

• “Butterfly” - spreading shells in front of you while lying down.

Lifting hands with dumbbells while lying down

• Lifting the apparatus to the sides and up while sitting in a bent position, resting your chest on your hips.

• Performing dumbbell rows with one arm while standing at a low angle. The second hand is on the support.

• Perform seated shoulder presses with both hands at the same time.

• Squats with implements held on the shoulders.

• Squats with a weight held between the legs.

Squats deadlift with dumbbell in hands

• Lying body raises, the apparatus is held on the chest.

Chest Raises with Dumbbells

• Pulling your knees to your chest while sitting. The dumbbell is placed between the feet.

• Performing body lifts. The exercise is performed lying on a support, face down with your legs secured. The dumbbell is held in front of the chest.

Performing a body lift

Completing the workout

Walking while restoring breathing.

The program of such training for home will be completed over the course of one and a half to two months. Then, additions and changes are made to the exercises to diversify the training.