How to gain muscle mass at home - 10+ secrets

If you dream of an ideal body, but you just can’t achieve this particular result, it doesn’t matter, now we’ll talk about how to dial at home quickly and according to all the rules.

Training is what will help correct any figure flaws.

Most often, the desire to gain mass occurs in guys than girls.

When making this decision, remember to exercise regularly and listen to our proven tips.

All the secrets of fast muscle gain

Do you want to know how to gain muscle mass at home for a man or a girl?

How to gain muscle mass at home for a teenager?

Do you want to know how to quickly type at home for a guy or a girl?

This is quite simple, although there are slight differences from the rules that a woman or a man needs to follow.

Many adolescents can often be observed underweight, because they are actively growing and developing. That is why muscle mass is so important.

Here is a small list of what the younger generation needs to achieve the goal:

1. A balanced diet, in the daily diet, the content of carbohydrates and proteins should exceed the norm that you used before. The break between each meal should be about 3-4 hours.
2. Mandatory workouts involving barbells and light weight dumbbells. It is with their help that active growth and endurance will be ensured. But it is worth remembering that serious sets of exercises can give an absolutely opposite effect, that is, stop or slow down growth.
3. Good rest and sleep, since all the energy goes into the growth of a teenager, he just needs rest. In order for the muscles to relax to the maximum, you need 9-11 hours. The break between strength training should be at least 2 days.
4. An excellent solution would be to replace ordinary drinks with milk, it is rich in calcium, this will greatly help in gaining mass.
5. Protein for dinner is the best solution, this is how you can unload the digestive system.
6. To increase activity and enrich the body with useful substances, you can drink smoothies, if you want to get better, add high-calorie foods there.

By following all of the above rules, you can easily achieve your goal, while increasing activity and starting to lead a healthy lifestyle as early as adolescence.

Tip: weight cannot be gained in jerks and intensively, but, on the contrary, gradually, otherwise the consequences will affect your health.

The best exercises for gaining muscle mass

No time to go to the gym? Limit yourself, which you can buy at quite reasonable prices and conveniently located at home.

Thus, you will know how to gain muscle mass at home for a guy or girl in a short time.

All exercises have been personally tested by me, so I can say for sure: you will get the result quickly.

If you haven’t worked with weights before, at first you can train without them.

1. The handstand vertical push-ups are a great exercise for the shoulders and arms.
2. Push-ups, resting your feet on any object, be it a chair, table, bed. This exercise can replace the bench press.
3. Squats are ordinary and on one leg, in the second case, due to the load, the legs swing faster.
4. Swing press with a high position of the legs. Performing them, you need to simultaneously raise your arms, legs and touch them to each other until they are in a vertical position.
5. Press with bent knees.
6. Exercise "burpee", with its help you can pump the whole body, especially for the shoulders and legs. To perform correctly, you must first push up, and then jump out and make a clap.
7. In conclusion - the "boat". Take the starting position - lie on your back, start raising your arms and legs at the same time, thus strengthening your back.
8. The barbell press will help develop strong shoulders, pumps the pectoral, deltoid muscles, as well as the latissimus trapezius.

Tip: consistency is important in any, otherwise you will not get the result soon.

And here is a small complex, for which it is not at all necessary to have dumbbells and a barbell.

First of all, these are already familiar to everyone: to begin with, do 3 approaches, over time, you can increase their number.

It is better to do this a few weeks after the start of classes.

But do not immediately add 10-20 push-ups, the optimal solution is 1-2 after each workout.

And if you put a small pillow under your feet, the result will be better.

Tip: Take a 30-second break between repetitions, but not less, so you can burn a lot more calories.

Starting this exercise, it will not be superfluous to stretch a little, but it is better to do a small one for the back muscles.

Stretch the last push-ups longer, so the muscles tense to the maximum. Do you want to increase the load on your hands?

Not a problem, just put them on already. As you already understood, you can choose a convenient angle for push-ups yourself and work for the result.

For the development of all groups of pectoral muscles, the following exercise is perfect.

It is with its help that you can learn how to gain muscle mass at home in a month.

In this case, you will not need to do a huge number of incomprehensible exercises.

Since not everyone has bars in the house, use ordinary chairs.

Their height should be optimal so that you can easily lean for balance, pull your legs under you and lower yourself with your hands.

It is better not to do a large number of repetitions. Your workouts should be consistent, and your muscles should not be overworked.

Do not forget about dumbbells, you can choose them for yourself individually.

It is the exercise presented that is performed without even getting up from the couch. You just need to lie on your side and with one hand lift the dumbbell up from the floor to your level.

For one arm, do about 15 repetitions, three approaches will be enough. Change your hand every time and the payload on the muscles is guaranteed to you.

As for the exercises, they are not difficult at all. It’s better to start with classic lunges.

When performing them, it is better to rest your hands on the belt or lower them for balancing.

Try to take a wide step, while the second leg should be bent in a right angle. Hold each position for 15 seconds.

Side lunges also do not interfere, but you need to sit down as low as possible.

If at the beginning of training you don’t get a deep squat, it’s okay, progress will be noticeable after each session anyway.

You can do backward lunges. If you perform these three completely ordinary exercises, you will get beautiful legs without fat and cellulite.

Tip: for a quick set of muscle mass at home, a girl or a guy will benefit from strength exercises with dumbbells.

1. Lying on your back on the mat, put your hands under your buttocks, lift them up and start spreading them to the sides.
2. Kneeling, slowly sit down on the buttock, deviate to the same side and jerk back to the starting position, then repeat on the next one. Do not use your hands as a support.
3. Squats will not be superfluous, do them better, as low as possible, without losing balance.
4. Now you need to lie down on your side and raise one leg, while bending it slightly at the knee. Move only with the lower leg, slowly, keep it straight and make the maximum amplitude. After 10 repetitions, change the leg, the elbow can serve as a support.

Productive training rules

If you think you are less effective than in the gym, remember - you are not!

But to achieve results, wherever you do, you need to adhere to the basic rules.

1. It is better to train with a partner, ask a friend, husband, wife to help you, this will be an additional insurance.
2. If you want to maximize the use of muscle fibers, do each exercise until you feel that the muscles can immediately fail.
3. No need to be distracted by external stimuli, such as TV or computer. The temptation is great, but all your attention should be focused on what you are doing.

Muscle tissue grows mainly and recovers, so do not forget to take time to rest between work and training.

And the video below can simplify your task, in which you can find even more useful tips on how to gain muscle mass at home for a man and a woman: