How to swing at home. How to build muscle without leaving home

Hello to all those who, for whatever reason, can not train in the gym. For you, training at home can be a great alternative in building a beautiful and strong body. But how to pump up at home without having all the equipment that is present in the gyms? This question is the first thing that arises in the mind of those who decide to train at home. Often, without finding the answer to it, many never start exercising, missing the chance to make their body stronger and more beautiful.

In fact, friends, training at home can be very effective, sometimes even as effective as a similar exercise in the gym. It all depends on the goals you are pursuing. In order to increase the size of the muscles and their strength, it will be enough for you to have a couple of square meters in your room, a bench and collapsible dumbbells. The desire to practice will also come in handy, but we will not touch on it - since you are reading this now, it means that you already have it. And it's very cool!

Effective workouts at home

In this article, we will tell you how to pump up at home using two training programs at home. The first will be designed for absolute beginners who have only recently decided to build their body. Its peculiarity is that, as in any classic program for beginners, the whole body will be worked out at once in one workout.

The second training circuit is designed for advanced level athletes, as well as the next step for those who complete the first program for beginners. Here you already have to divide your workouts into a two-day split so that the body has more time for a quality workout of all muscle groups.

Home workout program for beginners

The training will be built on a circular basis. Each circle includes five exercises.

There should be three workouts per week, preferably every other day. For this, the classic scheme Monday - Wednesday - Friday is suitable. All other days, respectively, will be days of rest.

First, do all the exercises of the first circle, then all the exercises of the second. At first, each circle is performed twice - 2 times the exercises of the first circle and then 2 times of the second.

The last two weeks, it will be necessary to increase this number from two to three times.

Rest between sets, try to do no more than one minute. Between rounds, rest one to three minutes.

For the first two weeks, pick up such weight that you fit into the framework of 12-15 repetitions with it, no more, no less. Make the third and fourth weeks more difficult - choose a weight with which you can only master 8-12 repetitions, again, no more, no less.

When you are done with this program, move on to the Level 2 Program - Advanced

* Alternate a different number of repetitions and, accordingly, a different weight of the projectile in each workout

advanced home workout program

Now your schedule will be a little different. There will be 4 workouts per week. Working days are now Monday, Tuesday, Thursday and Friday. Wednesday, Saturday and Sunday are days off respectively.

We will train in supersets. That is, perform for each muscle group not one, but two exercises, without rest between them, well, or with the minimum rest necessary to change the working weight.

Classes will also be circular. For the first two weeks, do two rounds per workout. In the third week, increase the number of circles to three, and in the fourth week, try to do 4 circles. If it doesn't work out, keep doing three rounds per workout.

Be sure to alternate heavy workouts when you do 8-12 reps per set with less heavy ones when the number of repetitions is increased to 12-15, and the working weights are reduced accordingly.

Rest time between sets varies from 30 to 60 seconds. Between circles, increase it to 2-3 minutes.

How to pump up at home and lose weight at the same time?

As you can see, the intensity of the workouts at home suggested above is very, very high. And this means that such workouts will already be fat-burning in nature. However, you can enhance the effect of fat loss by adding some aerobics here. How can I do that?

- Be sure to do warm-up exercises before the main workout. It will be enough for 5-10 minutes of jumping rope or alternate climbs on a step or bench.

- You can replace the rest between circles with low-intensity aerobic exercises. Again, this can be the same climbing a step or jumping rope, or even ordinary jumping in place.

- Do aerobics at the end of the main workout. Work time - 10-20 minutes of low-intensity aerobic exercise.

However, do not overdo it with aerobics. Do it for exactly as long as shown above. Otherwise, you run the risk of burning muscle cells along with fat, as you start catabolic processes in your body.

What to do if the muscles no longer respond with growth?

Workouts at home due to limited sports equipment are very difficult to diversify. And long-term work on the same program will sooner or later lead you to stop the results. Your muscles will simply get used to the same loads and will not respond to them with growth. What to do in such cases? Below we will offer you several options for how you can give a variety of loads to your muscles in a home training environment.

Constantly increase working weights. Don't train with the same weight every workout. After all, your muscles are getting bigger and stronger, which means they already need a greater load than before so that it can stimulate them for further growth.

Shorten your rest time. You can increase the intensity of your home workouts by shortening your rest time between sets. So, if you have rested for one minute before, start resting for 50 seconds. Having got used to this time, reduce it by another 10 seconds and so on.

Speed ​​up or slow down the pace of your exercise. You can lower and raise the weight at different speeds. So the average is the speed with which you lower and raise the projectile in 2 seconds. To "surprise" your muscles with a new load, try increasing this time to 3-4 seconds and you will see how it changes the entire course of the workout. You can also speed up the pace of the exercise. To do this, take a weight that is 30-40% less than your worker and perform exercises in an explosive style, that is, as quickly as possible. This will also force your muscles to experience an unusual load for them.

Change the order of exercises. It is not necessary to constantly engage in the strict order that is proposed above. Start doing the exercises in reverse, making the first exercise last and the last first, or do them in any order at all. You can swap training circles. In general, there are actually a lot of options.

Swap supersets for regular ones. You can add some variety as well. Instead of two sets in a row, do, say, a couple of sets of the first exercise and a couple of the second. Then, in the same way, move on to the next superset, dividing it into two regular ones. You can alternate supersets for one muscle group with regular sets for another.

As you can see, you can come up with a very large number of changes in this training program, even though you are limited in the choice of exercises and sports equipment. The main thing is that you remain enthusiastic for a long time. Then training at home will bring excellent results, believe me.

On this, the review of options for training under the roof of your home has come to an end. Follow the above rules and tips and you can pump up at home, no worse than in the gym. The main thing, we repeat, is desire and enthusiasm, and everything will be possible. If something is not clear, ask about it in the comments below, we will try to answer as quickly as possible. Good luck!

This home workout program is designed for both beginners and people with some experience. With strict adherence to all recommendations, with the help of this training program, you can achieve significant results, despite the fact that classes will be held at home.

Before you start studying this material, be sure to read the introductory part. The link to the introduction is at the top of the article.

Day one (Monday)

So let's start our training on Monday. Today, our biceps will be exposed to the load. To do this, we use such an exercise as lifting dumbbells for biceps while standing. Initially, we select the weight of the dumbbells with which you can do 20-25 repetitions to failure and perform 5-7 approaches with it.With each approach, the number of repetitions will decrease and if it decreases to 10-12 times, then you need to reduce the weight of the dumbbells to such that you can again perform 20-25 times. Next, we finish off the muscle with such an exercise as “hammers”. It uses those muscle fibers that the previous one used to a lesser extent. We perform 3-5 approaches 15-25 times, selecting the appropriate weights in each approach.

Day two (Tuesday)

The main task of today will be to thoroughly work out all three bundles of pectoral muscles for this we will use push-ups from the floor. To train the middle part of the chest, we use classic push-ups, performing 3-5 sets of 15-30 times. To train the upper chest bundles, we do push-ups with legs thrown onto the bench, also performing 3-5 sets of 15-30 times. To train the lower chest, we perform push-ups from the bench 3-5 sets of 15-25 times. Push-ups perform as much as possible concentrating on the pectoral muscles. Perform the exercise slowly, slowly, feeling each fiber that receives the load. If it’s hard for you to complete a given number of repetitions, then push up from your knees at first.

Day three (Wednesday). RELAXATION

As already mentioned, after two days of training, one day of rest follows. Try to get it right. Sleep at least 8 hours a day, eat more proteins and carbohydrates, reduce the amount of fat consumed as much as possible. A massage or a visit to the sauna will be useful.

Day Four (Thursday)

The fourth day of our training program we will devote to the deltoid muscles (shoulders). Let's start with such an exercise as a sitting dumbbell bench press. We perform it 5-6 approaches 20-25 times, selecting the appropriate weight of the shells. Next, we perform an isolating exercise - wiring dumbbells to the sides 3-5 sets of 15-25 times. We finish the workout by lifting the dumbbells in front of us, also performing 3-5 sets of 15-25 times.

Day five (Friday)

On the fifth day of training, we load the back muscles. To do this, we perform pull-ups on the crossbar with a wide grip. We do 5-8 approaches with the maximum number of repetitions in each. The field of this, but not necessarily, we perform dumbbell rows in an incline - 3-5 sets of 15-20 times. This will maximize the loading of the latissimus dorsi. At the end of the workout, you should work out the trapezius muscles, for this we perform shrugs with dumbbells: 4-7 sets of 20-25 times.

Day six (Saturday). RELAXATION

Day seven (Sunday)

We devote the seventh day of training to triceps. To work them out, let's start with narrow push-ups from the floor and perform 5-7 sets of 15-25 times. This is followed by reverse push-ups from the bench - 4-5 sets of 20-50 times (can be performed with dumbbells on the hips). After that, we do an extension of the arm with a dumbbell from behind the head: 3-5 sets of 15-20 times, thus “finishing off” the triceps.

Day eight (Monday)

The last exercise in the cycle is the dumbbell squat. We perform 5-7 sets of 20-25 times. After that, we perform traction on straight legs (in this case, both the lower back and the muscles of the back of the thigh are involved) 4-5 sets of 15-25 times.

Day nine (Tuesday). RELAXATION

We rest for another day or two and start the cycle again. Don't forget about proper rest and proper nutrition. We eat more eggs, dairy products, meat and fish.

Important information!

After each cycle, some exercises will need to be alternated with others. So on the first day of the second cycle, instead of lifting dumbbells for biceps while standing, you should perform pull-ups with a narrow reverse grip, and on the first day of the third cycle, lifting dumbbells for biceps while sitting. Also on the fourth day, we alternate the dumbbell bench press with the Arnold press, and then with the shoulder broach. On the fifth day of training, pull-ups to the chest alternate with pull-ups behind the head. On the seventh day, we alternate the extension of the arms with a dumbbell from behind the head with the extension of two arms in an inclination. On the eighth day, straight-legged rows alternate with lunges with dumbbells in hand. All this is necessary in order to give the muscles a varied load and protect them from getting used to and adapting. Also, different exercises act differently on the same muscle group and their study becomes better. For information on all alternative exercises, see the rubric

Question: I can't go to the gym anymore and I don't have the space or the money to do it 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 in the span?

Answer: Whenever someone asks me about how to work out at home, without a gym (special equipment or even a minimum of free weights), my first reaction is my question... why?

I mean, it doesn't take a genius to figure out that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.

Can't you find a way to get to the gym? Could you maybe cut back on app purchases on your phone and spend that money on a gym membership instead? Could you throw away some of the junk in your basement or garage, and thereby get some free space for a full-fledged strength training at home?

In very rare cases, people use the right way to 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, rejection, and searching for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And that 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 equipment found in gyms. Lack of free weights doesn't help, of course, but even under these conditions... you can achieve certain results.

But the bad news is that it will be much more uncomfortable, much harder in terms of athletics and just a lot harder in general. That's why...

How to build muscle: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (A well-thought-out training plan = success.)
2. A diet that can support muscle growth. (Above all, consume enough calories and protein).

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

What should be done and used in order for the muscles to grow?

As you may have noticed, among the main principles of muscle growth there is no gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are simply useful additions that can help speed up the result and improve the 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, which is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all the 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 of inclination; racks on which you can perform many exercises; complex, block and various simulators for each muscle group.

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

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

Exercises for training at home without simulators

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 ingenuity) 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 sorts of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Curl for biceps;
• Triceps exercise with own weight;
• Lunges (and all sorts of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means a complete list of exercises. You will find many more.

But this is enough to make one of your workouts. There are enough exercises on this list to make a workout at home really 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, band presses, front and side swings, biceps and triceps exercises, etc.)…

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

Progress will be difficult, but possible

Progress on these exercises (where goal #1 is muscle gain) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you're exercising with for progression, which is supposed 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 load.

First step: move from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Excellent. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will run out and you won't be able to add more repetitions, as there is a high risk of starting to train for endurance, and not for muscle growth.

So what do you do then? Well, you either keep doing what you're doing and never get stronger, don't build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Belts with weights;
• Tougher rubber bands;
• There are rings, TRX loops and others;
• Backpack stuffed 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: add some extra weight, or just make 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 key to effective training.

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

Not at all fun!

Everyone who trains at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer, obviously, depends on what exactly (with what equipment) a person will deal with. But if I had to just guess, then 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.

Iron Free Workout Program

Whether you have access to a gym or not, it doesn't really matter, exercising 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 and improve your fitness.

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

How to build muscle without exercise equipment at home?

Use these exercises!

Bodyweight-only exercises go a long way in developing functional strength at any fitness level. Since you won't be using extra weights for these exercises, it's best to focus on a very fast tempo and high reps to hit your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weight training.

Below is a list of the top 10 exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my tips for improving the technique and approach to execution.

Squats

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

To perform a deep and proper squat, start with your feet wider than shoulder width, toes slightly turned out to the sides, and when you start the squat, keep your back straight and focus on pulling back your buttocks and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond your toes, and press your heels into the ground to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.

Bodyweight squats can be done every day if you want. You can also change up your squat technique by trying single leg squats or sumo squats (wide stance).

Push ups

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

For a change, an extended stance will engage the chest muscles more, while a close stance will increase resistance.

If you put your feet up on a chair or wall, change the angle, you will work on 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, performing which you can see a beautiful and embossed horseshoe-shaped muscle on the back of the 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 against 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 a timer on my phone for this exercise. Start by trying to do the "high chair" for 60 seconds or until you can't stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises out there, but proper form takes some practice, as with any exercise. Humans have a tendency to sway when shifting their body weight from one leg to the other. As you shift your weight to the other foot forward, remember to keep your back and shoulders straight; also, you need to focus on moving your hips down towards the floor, not forward - this will allow you to perform the rep in the correct form.

plank

Starting from your belly, keep your spine straight and keep 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. The plank is another exercise for which I recommend using a timer. Try it for 90 seconds and just tell me you can't do core workouts at home.

The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one hand. The oblique muscles of the abdomen and the muscles of the core are being worked out.

"Superman"

The expression is suitable for this exercise: "As it is heard - so it is written." It will work on 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 are trying to take off, hold this position for a few seconds and lower yourself.

Leg raise crunches

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

burpee

Burpees are a multi-muscle movement that combines a jump with a push-up. This is a great option for working out several muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.

Circuit training

If you've been exercising for a while and don't think bodyweight training is going to give you the muscle gains you want, you can increase the intensity of your home workout by doing circuit training. This way you will work on muscle and endurance, add an aerobic element and really increase the complexity of your workouts.

Circuit training constantly keeps you in good shape, heart rate and pulse accelerate, while one muscle group is resting, the other is hard at work. You will be amazed at how much physical results you can get in a shorter amount of time using this method.

When planning a circuit workout, it is important to disable certain muscle groups in order to give them rest in turn. So, if you start with push-ups, then move on to squats and ab exercises.

Conclusion

So now you have my favorite home workout exercises that build muscle without any extra equipment. They can help you get in shape and lose weight while boosting 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 heavy strength training? This three-day workout program contains all the basic exercises and will give you a strong start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, CrossFit or team 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 properly, right? Truth.

To do this, include bodyweight exercises in your program.

These exercises can be vital for developing fitness, improving body function, 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

Frequently asked Questions

You can do them after a regular workout or as a standalone training program. It all depends on the person and their goals.

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

Of course. If desired, you can practice at least three days in a row, then take a rest day, and train for another three days in a row.

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

Weighted vests will perfectly cope with the role of additional weights without burdening you with extra shells. Wear a vest for exercises that require weights. Alternatively, you can hang a chain around your neck.

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

Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest 1 minute between rounds.

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

Three Bodyweight Exercises You Can Do Anywhere

Given the heaviness of modern life, who wants to hang on themselves and dumbbells with pancakes? Instead, use these workouts to build muscle with your own body weight.

Want to get a good workout but don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.

When talking about bodyweight training, many people think of cardio. Undoubtedly, bodyweight exercises are great for this type of fitness, but they are also effective for developing upper and lower body strength. You just need to show a little resourcefulness when choosing exercises.

Since it is not possible to load the muscles with body weight enough, another way must be found to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or a doorway.

Complex 1: Working out the lower body and buttocks

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

After a short warm-up, perform the entire complex once, resting only at the indicated 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 lunges with body weight 1 set, 20 reps each leg
2.
3. 1 set, 20 reps
4. Step up with knee lift 1 set, 20 reps (each leg)
5. 1 set, 20-30 sec. (Rest 60 sec.)
6. Kettlebell sumo squat 1 set, 30 reps (perform without weights)
7. 1 set, 10 reps (each leg)
8. 1 set, 50 reps

The advantage of 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 load the muscles as much as possible.

Complex 2: Developing Upper Body Strength

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

Perform the exercises in the following mode, resting for 30-60 seconds. between sets. Decrease your total reps in a pyramidal fashion until you reach the last stage of fatigue.

Upper body strength development
1. Push-ups
3 sets, 15-20 reps (30-60 sec rest between sets)
3. Diamond push-ups
4. Pull-ups on the low bar from hanging lying down 3 sets, 15 reps (30-60 sec rest between sets)
5. Push-ups from the bench
3 sets, 10 reps (30-60 sec rest between sets)
3 sets, 5 reps (30-60 sec rest between sets)

Push-ups and pull-ups by themselves engage all muscle groups in the 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 calorie expenditure during training and for many hours after. 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 the correct technique. When you're done, cool down for 5-10 minutes and stretch. Change the rest time or the number of repetitions as you wish.

Fat-blasting cardio training
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
5. Jumping "scissors" 1 set, 100 reps

Additional Benefits of Bodyweight Training

You can always jump on some cardio machine and do some interval training. However, bodyweight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, as well as develop functional strength that will benefit you both in and out of the gym.

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 the muscles, but also the head.

A set of exercises with body weight for weight gain

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

I have compiled this complex as a reliable starting point. But it's only good for the first time.

In the future, you will have to find a way to complicate it. Muscleandstrength.com offers a wide variety of bodyweight exercises. Give them a try, and refine 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 recovery time, increase the rest period to 2-3 days.

Your goal is to do 25-50 reps per set depending on the exercise. As you get better at it, increase the difficulty of the exercise.

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

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

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

You can always look at how the fire burns, the water flows and the girl crouches
(c) someone from the audience

Yesterday I went to training after a 1.5 month break. I did a full body (completely all the muscles in 1 workout). I remembered that I should write an article about how.

With pumping your body, things are exactly the same as with pumping a site in search engines. There are a lot of different opinions, approaches, theories, myths. Each jock, like a webmaster, has his own personal experience. And, looking back at him, he can assert something. And he can argue endlessly with other jocks (who have their own experience) about what is right and what is not.

Therefore, I declare that this article is not the ultimate truth. Only my experience is described, taking into account physiological data, some initial parameters.

Why did I decide to jump up

It all started, actually a long time ago. In my student years, living in a hostel, my classmates and I, as it sometimes happens with everyone, suddenly decided to move away from drinking a little and pump up. Moreover, the "rocking chair", consisting of one barbell (well, there were a lot of pancakes), a bench for bench press and a dozen dumbbells, was located on the 1st floor of the hostel. The exercises were shown to us by a friend more experienced in these matters. In general, we went for six months. We made all possible mistakes, ignored the advice of others, we ourselves know! At the same time, there was almost no food, but they did not deny themselves beer. What are the results...

Next was the army. Under the demobilization there was time and I wanted to pull up a little fizuha. A samovar bar made from links of a tank caterpillar, 2 dumbbells, a horizontal bar and bars - that's the whole poor set for a soldier. 3 months of such an unplanned "pump" changes in the body have not been made.

And about 2 years ago I wanted to have a press like I used to at the age of 16, when I was skinny and just started to abuse alcohol with chips. Then the press stood out well.

I downloaded Vasily Ulyanov's "Smart Press Training" course. Worked out a little. I liked the fact that in addition to the press, information was given on the development of muscles in general. I realized that just pumping up the press is not the best idea. You need to pump the body.

Then I downloaded the course "3 weeks of killer home workouts" and began to study, because. going to the rocking chair was pissed off. " And how is it, and what’s there, I’ll come, and there are only pitching, they will laugh at me"- familiar? And now, six months later, for the first time, I saw at least some results from the classes. But then there was a move to another city, work, somehow I abandoned everything, it was forgotten.

Somewhere in another six months, I nevertheless decided to go to the gym. I managed to pass only 2 months, and then, quite suddenly for myself, I bought a ticket to Tai and flew to warmer climes.

There were a lot of mistakes at every stage. The main mistakes, in my opinion, were: unplanned exercises, improper technique, ignoring some basic elements (didn’t do legs and deadlift), the desire to pump one part of the body (arms / chest / abs), nutrition.

And only six months ago I managed to quite effectively walk into the gym. And the results, although not some impressive, but achieved.

Is it possible to pump up at home?

Can! But you will grow many times slower than if you trained in the gym! At home, in any case, you can’t pick up the right weight, it’s hard to progress. Do not be afraid of the hall, no one will laugh no matter how you come there. And you can also stare at the phytonyash completely unrepentantly (sometimes it seems that some of them go after this!), Just put on looser pants:

Is it worth contacting a coach?

If you're a complete beginner, it's worth it. Ask anyone who has started on his own and he will say: "If I had worked with a coach, the results would have been better." It is accessible and will show by example what exercises to do and, most importantly, how to do them correctly! A good trainer will advise you on some kind of set of exercises. Too fat - one program (first, lose weight, you can’t run - a big load on the heart and joints), dry - another program (for weight gain). Engaged in other sports (i.e., muscles in good shape) - you can immediately take heavier weights.

But! Coach coach strife.
During the six months of training in the gym, I saw several guys working out with a trainer. All six months that I was engaged, they also went regularly, every training session with a trainer. It is not known how much they walked before that. I have progress, they have nothing. And everyone pulls small weights, dumbbells of 7 kg each. Damn, sometimes I find it funny.

Some postulates

Captain's notes that you will find everywhere. But they cannot be ignored. I ignored it, thought "Yes, some kind of garbage" - there were no results. Began to follow - appeared.

• THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE FOR PERFORMANCE
  Once again: THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE OF PERFORMANCE. Let me remind you: THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE OF PERFORMANCE.
• For the first six months, a year and a half, you can do whatever program you want.
  It makes no sense to bother with this, often change, combine. You can just do the so-called base: chest, back, legs. 3 times a week. And you will grow in any case (subject to other postulates, of course).
• 70% of muscle growth is food and sleep
  Eat. The goal is to gain 2g of protein for every kg of your weight. It is very easy to calculate, there are all sorts of online calculators. You can score on counting calories. Eat fatty food, please. Fat - not deposited in fat. Carbohydrates are stored in fat. If you are overweight - exclude carbohydrates (cereals, sweets, starchy foods, pasta). If not, then I don't care at all. Eat! Protein products: meat, fish, eggs, cheese, milk, cottage cheese (for the night!).
  Sleep at least 8 hours.
  The dream of a lazy man, fuck.
• At each workout, you should increase either the number of repetitions or the weight compared to the previous workout.
  Without it, there will be no muscle growth. Pulling the same thing from workout to workout, there will be no progress.
• Keep a workout diary
  Record how many times you reap (e.g., " chest top 1 - 80kg x 7r.; 2 - 80x5"- the first approach for the upper chest shook the 80kg barbell 8 times, in the 2nd approach - the same weight, but 5 times. Personally, it is unrealistic for me to remember such data for all exercises. If you are able - cool.
• Beware of overtraining
  1.5-2 hours in the hall - yes, it's easy! Who is engaged in less than an hour - goof. I will walk every day!
  The workout should not last longer than 1 hour. No more than 4 times a week.
• You need to pump the whole body
  "I want to pump up my chest and bitsuha a little" - the desire of 90% of all beginners. And I, too, once came to the student gym for this purpose. I was told - it's impossible! But I didn't listen.
• Don't forget your legs!
  The deadlift and squat are the hardest exercises for me. I want to breathe after them. And I avoided them for a very long time. Only the last 4 months did regularly. I think this is what brought results. This is the base! You can't replace her with anything. The right technique makes the difference. Pay special attention to this.
• Warm up is important
  5-10 minutes to warm up. Without this, injury cannot be avoided.
• Take a two-week break every 3-4 months.

A little more from the theory of swing

There are 2 types of training: mass/strength and endurance. The only difference is the number of repetitions per exercise.

If we swing for a set of muscle mass (namely, this is the goal for the majority) - 6-8 (even 10) repetitions.

For endurance - 12-15 repetitions. This type of training is suitable for drying and for giving relief to the muscles.

I combined these 2 types of training. Those. one week I was swinging for mass, the second - for endurance. This was done because different types of muscle fibers (white and red) are involved. And their recovery period is just 2 weeks. Therefore, while some are being restored, we are downloading others.

2-3 approaches (sets) of each exercise (excluding 1-3 warm-up approaches). For each muscle - 1 exercise! It makes no sense to jerk off, for example, 5 different exercises for biceps. Enough 2-3 sets of one exercise. Everything!

Rest between sets: 1.5-2 minutes.

Rest between different exercises: 3-4 minutes.

There are 3 main muscle groups, base: chest, back and legs. They must be done on different days, not combined with each other. In general, you can not swing your arms, abs, shoulders. Because all of them will be involved in one way or another when executing the base:

• Front deltas and triceps are included when doing the chest
• Biceps, middle deltas, trapezius, forearms work when we swing our backs
• The press works everywhere

You can simply "finish off" with 1 set those muscles that turn on. I did exactly that.

Or, conversely, endure these exercises for another day.

My training program

I came to her after some time. I also constantly changed, tried. In the end, he worked out exactly this for himself. This does not mean that she is faithful.

1. Chest + Finishing: Front Delts + Triceps
2. Middle and rear deltas + biceps + abs
3. Back + finishing: trapezoid
4. Legs

I just had to score 4 days, and it’s more convenient to do it that way, it just fit in 50 minutes. It is quite possible to scatter the exercises for 3 days. Legs always swing separately from all other muscle groups.

I will not give a set of exercises. Here for an amateur. Choose your set, just remember - for 1 muscle - 1 exercise. Do not do two, three or more exercises on the upper chest. I often see how many people suffer from this: they sip the barbell on the chest, then they take dumbbells and do the exercise on the same muscles, and then they go to the simulator and there are 5 more approaches. It's not necessary, yeah

Sports nutrition

Most likely you have a persistent stereotype that sports nutrition is bad. I still can't explain to some. They stupidly do not listen, do not hear and do not want to hear. I, they say, only for natural quality! Sportspit is not anabolics and steroids, from which all these troubles happen, like insufficiency, kidney failure and other things that scare us from the blue screens.

Protein is needed for muscle growth. In English - "protein". This protein is for sale. If you are gaining 2g of protein per kg of weight with regular food, you do not need protein. But personally, I would have to include an additional meal, and these are extra carbohydrates anyway. Protein allows you to get that lack of protein without any hassle.

You can safely put your dick on the rest of the sports nutrition. You don't need it.

Only when drying will most likely be needed: a fat burner and BCAAs (amino acids that give energy and allow you not to “burn” muscles).

List of materials on the topic

Vasily Ulyanov "3 weeks of killer workouts in the gym"- really cool video course, theory + video with exercises.
On this I recommend to stop at the initial stage. Materials on the topic - just a bunch. And the more you dig, the more you go deep, the more you get confused. Let us return again to the fact that the first year can be practiced according to any system. Just take some program into service, following the basics that I gave in the article, and you will grow. But then, when stagnation comes (weights do not grow, there are no results), then dig deeper, change the program, try, experiment.

But if you really want, then below is a list of suitable materials:
Denis Borisov "Bodybuilder's Catechism"- all the basics of bodybuilding in a small book.
Channel on YouTube Denis Borisov
Channel on YouTube YouGiftedBB

Now I want to work out on the book Supertraining by Mike Mentzer. When reading it, a template break may occur and many so-called. the pitching simply will not accept it, they will call it heresy. Therefore, I will not recommend immediately engaging in it - I have not tried it myself. But I highly recommend reading it.

A little bit of linking you know why

An ideal velvet structure, matte, even healthy tone distinguishes normal facial skin. In the cells of the dermis, the amount of vitamins, acids, minerals is balanced, a happy harmony allows you to always have a blooming appearance.

• sufficiently resilient and elastic;
• no redness, peeling, irritation;
• active blood flow provides a healthy pinkish tint;
• no visible comedones and pustules, acne on the face, pigmentation;
• dense structure is not disturbed by the formation of wrinkles.

Rules for the care of normal skin

1. Guided by the basic principles of skin care at home, you can always enjoy the youth and freshness of the face.
2. For daily cleansing, milk, thermal / micellar water is used. Gently removes impurities without depleting the dermis.
3. Lotions that do not contain alcohol are suitable for toning, restoring the pH balance.
4. Hydration maintains a sufficient level of moisture in the skin. Cream, gel, emulsion of light texture are quickly absorbed without leaving a film effect on the skin. Oxygen respiration and renewal processes in cells make it possible to maintain the properties of elasticity and elasticity.
5. Nutrition with fatter creams is necessary during adverse weather conditions - low / high temperatures, exposure to ultraviolet radiation. This helps to strengthen the skin's immunity, preventing the formation of wrinkles.
6. Contrasting procedures - wiping with ice, steam baths, hot compresses, washing with cold water help strengthen blood vessels. Healthy complexion and firm skin are the result of proper facial care.

Oils for normal skin

At home, they allow you to maintain a sufficient level of vitamins, minerals, organic acids, natural vegetable and aromatic oils. Natural remedies provide hydration, nutrition, correct possible failures in the protective properties of the dermis. Caring for normal facial skin thanks to oil compositions preserves youth, elasticity and radiance.

To create a basic foundation, the following are recognized as the best: sesame, peach, almond, apricot, shea, jojoba, St. John's wort, grapeseed, evening primrose, wheat germ, coconut, poppy and hazelnut oils.

Indications - for regular nutrition and moisturizing, enriching masks, creams, emulsions or use in its pure form. Contraindications - individual sensitivity. Harm is possible when allergenic components are included in the home remedy.

The best homemade mask recipes for normal skin

Sour cream mask for normal skin

Result: effective masks with a lifting effect, correct the contours of the oval, prevent the formation of static wrinkles. We also recommend trying masks with magnets, which perfectly rejuvenate the skin.

Important advice from the editor

If you want to improve the condition of your hair, you should pay special attention to the shampoos you use. A frightening figure - in 97% of shampoos of famous brands there are substances that poison our body. The main components, because of which all the troubles on the labels are indicated as sodium lauryl sulfate, sodium laureth sulfate, coco sulfate. These chemicals destroy the structure of the curls, the hair becomes brittle, loses elasticity and strength, and the color fades. But the worst thing is that this muck gets into the liver, heart, lungs, accumulates in the organs and can cause cancer. We advise you to refrain from using products containing these substances. Recently, the experts of our editorial staff conducted an analysis of sulfate-free shampoos, where the first place was taken by funds from the company Mulsan Сosmetic. The only manufacturer of completely natural cosmetics. All products are manufactured under strict quality control and certification systems. We recommend visiting the official online store mulsan.ru. If you doubt the naturalness of your cosmetics, check the expiration date, it should not exceed one year of storage.

Ingredients:

• 17 gr. sour cream;
• 3 ml of grape oil;
• 11 ml of aloe juice;
• 2 ml peach oil.

Preparation and method of application: squeeze the juice from the young aloe branches using a press, combine with chilled sour cream and stone oils. Wipe the skin with micellar liquid, distribute the mass along the lines of blood flow with a brush with soft bristles. Enjoy the procedure for thirty minutes, then cleanse with a decoction of sea buckthorn leaves.

Oatmeal mask for normal skin

Result: cleansing masks for normal skin, removing dead skin cells, saturate the skin with vitamins and acids.

Ingredients:

• 14 gr. oatmeal;
• 6 ml shea butter;
• essential tangerine oil.

Preparation and method of application: pour flakes crushed on a coffee grinder with strained nettle broth, add melted butter and citrus ether. Steam the skin with a hot herbal compress, distribute the mass with a sponge in a dense layer. Leave for ten minutes, after removing the composition, moisten with coconut oil.

Mask for normal skin with honey

Result: honey recipes for skin care tone up the epidermis, preventing the manifestations of rosacea.

Ingredients:

• 11 gr. honey;
• 6 ml hazelnut oil.

Preparation and method of application: add walnut oil to candied honey (send liquid honey for two hours in the refrigerator). Apply to the steamed dermis from the center to the lymph nodes, with soft circular movements. Leave to act a lot of about twelve minutes, rinse with infusion of calendula.

Mask for normal skin with egg

Result: for normal skin care in winter, a nourishing procedure is required. To restore lipid balance, you will need to spend five to six sessions per season.

Ingredients:

• egg;
• 11 gr. rice flour;
• 7 ml wheat oil.

Preparation and method of application: turn rice into powder on a coffee grinder, add an egg beaten with a whisk and cereal oil. Cleanse the surface of the face with thermal liquid, distribute with a thin continuous layer. After half an hour, remove the remnants of the mask with a vitamin and mineral decoction of prunes.

Mask for normal skin with olive oil

Result: Dry areas can result from dehydration or overuse of scrubs or cleansers with harsh ingredients. An olive treatment is required to restore the balance of moisture, lipids and fatty acids.

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Ingredients:

• 14 ml olive oil;
• yolk;

Preparation and method of application: bake the root crop, clean it, crush it in a mortar. Enter the yolk and unrefined oil. Distribute the composition, pressing firmly to the surface of the skin, modeling an oval. After twenty-five minutes, remove the residue, moisten with a cooling gel with aloe extract.

Nourishing mask

Result: it is necessary to take care of normal skin after 30 years using procedures that nourish the epidermis.

Ingredients:

• persimmon;
• 8 drops of tocopherol;
• 3 gr. Moroccan clay.

Preparation and method of application: using a blender, turn bright fragrant pulp into fruit puree, add youth vitamin and clay. Apply, hiding the hair under a bandage, on the entire surface of the face, except for the eyelids, in a dense layer of three mm. After half an hour, remove the residue with a moistened sponge.

Rejuvenating mask

Result: affordable homemade masks are effective for smoothing mimic and photo wrinkles, restoring the level of elastin.

Ingredients:

• 16 ml cream;
• 7 sprigs of parsley;
• 12 gr. starch.

Preparation and method of application: Combine classic cream with chopped fresh herbs and corn/potato starch. After removing makeup, apply the composition with light smoothing movements from the center to the lymph nodes. The procedure lasts ten minutes, washing off with a decoction of thyme and moistening with almond oil.

Moisturizing mask

Result: to maintain youthfulness and radiance of the skin, it is worth using proven folk recipes.

Ingredients:

• half a cucumber;
• 4-5 gr. oat bran;
• 5-6 ml of jojoba oil.

Preparation and method of application: a small vegetable, peeled, chop with a hand blender. Add the bran and fatty acid-rich American butter to the bowl. Having distributed a moisturizing mass on the steamed dermis, enjoy the procedure for a quarter of an hour. Remove the residue with wet cotton pads.

Purifying mask

Result: when the sebaceous ducts are activated, the pores are filled with cellular decay products, normal skin can turn into oily skin.

Ingredients:

• 13 gr. yellow / white clay;
• 7 drops of riboflavin;
• 2 ml grapefruit juice.

Preparation and method of application: combine kaolin with liquid vitamin B2, squeeze citrus juice. Cleanse the skin with micellar liquid, distributing the mass with a spatula, leave for seven minutes. After washing off with chamomile infusion, moisten with a gel with snail extract.

Video recipe: Mask for normal skin at home