A set of basic exercises for a quick set of muscle mass at home

The question of how to gain muscle mass at home worries many novice athletes. After all, it is impressive body volumes that allow bodybuilders to participate in competitions. To achieve a certain result, an athlete does not have to buy an expensive gym membership. You will be able to increase lean body mass, as well as make muscles more prominent with the help of home workouts. To achieve your goal more effectively, you need to understand all the nuances of the training process at home.

There are several features. You do not need to spend a lot of time on the road to the gym, other visitors to the fitness center will not look at you. It is very important to force yourself to exercise, as many beginner athletes lose motivation after just a few weeks of training.

For effective training you will need:

• A pair of dumbbells, barbell or kettlebell.
• Sports uniforms.
• . Bench for bench press.
• Water bottle.

To gain a large amount of muscle mass, you must perform strength exercises with dumbbells. Also, a pair of weights for 8 and 16 kilograms may suit you. The bar is a very useful sports equipment. Due to its large size, athletes rarely use it at home. Dumbbells that can be disassembled are best for you. Thus, a huge number of new movements will appear in the arsenal of exercises.

Always wear special training clothes. A comfortable sports uniform will not hinder your movements, you will be able to work in full amplitude. Many athletes ignore this important issue while exercising at home.

A special mat will help you perform a variety of exercises, as well as exercises with heavy shells. You may need a dedicated bench press. You can design it with the help of improvised means.

Drink water during training. Avoid the effect of dehydration of the body. The more active we are, the more we need to drink fluids. Constantly restore the water balance in the body.

How to make a training plan?

Home workouts for gaining muscle mass (for beginners and experienced) should consist of heavy basic movements. It will be enough for you to practice for just one hour. The frequency of classes is three times a week. There are several effective ones.

For newbies

It is better for beginner athletes to work out all muscle groups in one workout. An organism that is not accustomed to constant stress will actively respond to exercise. At the first stage, you can do without heavy sports equipment. As weights, you can use two-liter water bottles, as well as a backpack with books.

The most effective exercises for beginners are:

• Pull-ups with various grips.
• Twisting on the floor.
• Weighted squats.

Training should start with. Warm up your joints and ligaments well. In this way, you can avoid many injuries.

The first counting exercise should be pull-ups. Install a horizontal bar at home. It can be placed in any doorway. Perform pull-ups with a variety of grips, work hard. The athlete can effectively and biceps. It is also recommended to use weighted. If you can do 10 pull-ups without any problems, you should wear a backpack with a load on your back.

With the help of push-ups from the floor, the athlete can work out the chest and arm muscles. Work to the best of your ability. The number of repetitions in a set individually. It depends on the experience and skills of each athlete. It is very important to work at a slow pace. You should feel the tension in your muscles. 4 approaches will be enough for you.

To pump the press, perform twisting. The athlete must feel a burning sensation in the abdominal muscles. It is best to exercise with a special comfortable mat. Also, athletes often perform twisting with the rotation of the body.

The last exercise should be. The squat is best done with weights. Thus, you can effectively work out the thighs and buttocks. This exercise is considered one of the most beneficial during the process of gaining muscle mass.

Thanks to these four types of load, you will be able to effectively work out most of the muscle groups in the body, as well as prepare the body for future workouts. The training system will help beginners develop basic skills, as well as slightly increase the volume of muscles in the body. It's best to do it every other day. Muscles must rest. After some time, the athlete can move on to a new set of exercises.

For experienced athletes

At the next stage, you can start practicing by. This means that in one lesson you should work out several muscle groups at once. It is better to exercise every other day. Make your training schedule.

A good example of what a home split workout looks like is shown below.

Monday

On the first training day, it is best to work out the back and biceps. These are synergistic muscles. They perform similar contractile work in a variety of exercises. An effective training program should consist of the following sports elements:

• One-handed dumbbell row
• Reverse pull-up.

Perform each exercise for 3-4 sets. The number of repetitions per set should be no more than 12. will contribute to the rapid growth of muscles. To perform a dumbbell row with one hand, lean against a chair or sofa. Work at a slow pace. Concentrate while lifting a sports equipment for biceps.

Wednesday

On Wednesday, it is best to perform movements that are aimed at pumping the chest and triceps. To do this, you will need dumbbells and bars. Do the following exercises:

• Bench press.
• Breeding dumbbells to the sides.
• Push-ups on bars.
• French press.

The exercises are very effective. Perform a bench press with a pair of dumbbells. It is best to exercise on a special bench. Push-ups on the uneven bars contribute to the study of the chest and triceps. You can replace the exercise with regular push-ups from the floor with a wide or narrow grip. The last exercise should be the French press. The correct execution of the movement will contribute to the development of the athlete's triceps.

Friday

On the last day of the training program, you should load your legs to the maximum. Also during the class, you can work out the muscles of the press. Do the following exercises:

• Squats.
• forward.
• Seated dumbbell press.
• Dumbbell raises through the sides.
• Twisting.

It is best to squat with dumbbells in your hands. Thus, you can better load the target muscle group.

When you can perform all the above exercises without any problems, you should start exercising in the gym. An athlete can only progress if the muscles are regularly exposed to extreme and unusual stress.

Diet

For training to be effective, you must make the right diet. In no case do not deny yourself food. Eat plenty of protein-rich foods and carbohydrates every day. The main rule of mass gain is to eat more calories than you spend in a day. The energy balance must be positive.

Healthy foods

Proper nutrition is a key component of a weight training program. Athletes often consume large amounts of protein foods. Your best bet is animal protein. It can also be replaced with vegetable analogues. Eat eggs, chicken, seafood, beans. Eat 2.5 grams of protein per kilogram of body per day.

Don't forget to eat complex carbohydrates. The main part of the diet should consist of cereals (buckwheat, oatmeal, rice, pearl barley), bananas and nuts. Thanks to these products, you can get a huge boost of energy for the whole day. Carbohydrates are best consumed for breakfast. Don't eat before bed. For dinner, you can drink a glass of milk, as well as refresh yourself with low-fat cottage cheese.

A variety of sports nutrition will help you achieve your goal. Protein will help every athlete answer the question of how to quickly gain muscle mass. Despite the beneficial properties of sports supplements, they are not considered essential. It is not necessary to spend a huge amount of money on the purchase and protein. It is relevant only for those athletes who cannot eat well and fully throughout the day. For beginners, it makes little sense to take protein on an ongoing basis. The first few months you will be guaranteed to gain muscle mass even without the use of sports supplements.

Do not eat food shortly before class, you may become ill. There will be nausea and dizziness. After training, you need to immediately refresh yourself. Thus, the body will receive a large amount of nutrients that will be needed for recovery.

What can't you eat?

The main goal of training is to gain muscle mass, not fat. Do not eat a lot of fatty foods, as well as fast carbohydrates. Give up flour and sweets. The number of sweets, rolls and cakes in the diet should be minimal.

Smoking and alcohol consumption are real killers of progress. The body will spend a huge amount of excess energy, as well as become contaminated with toxins. Under no circumstances should you smoke during the bulking process. Cigarette smoke will harm your respiratory system. The metabolism will become much faster. You may also lose your appetite.

Recovery process

As you know, muscles grow during rest. You must set the correct daily routine. Sleep at least eight hours a night. During sleep, the process of restoration of all systems in the body takes place. If you have the opportunity, take a nap immediately after your workout.

Athletes often take contrast showers. It is especially convenient to do this while exercising at home. The blood flow in the body will increase, and the body will become more hardened. Cold water can also reduce the level of soreness in the muscles. Do not forget about light physical activity during rest days. Do exercises and stretching exercises.

Through hard training, proper nutrition, as well as a quality recovery process, the athlete will be able to achieve the goal. The question of how to gain muscle mass will no longer worry you.