Workout without dumbbells and simulators. How to pump up at home without exercise equipment using your own weight. Roman bench lifts

Contrary to popular belief, exercising at home can also be very beneficial and effective. They are suitable for those people who do not plan to recruit a large number of muscles, but just want to pump up.

Home workouts with body weight for men

Many people are sure that you can build muscle only with the help of sports equipment. At the same time, the use own weight may be less effective. For this, it is necessary correct program workout at home for men. But you must understand that in this case, to gain a lot muscle mass you won't succeed. But keep yourself sportswear it will turn out perfect. Also deal with own weight makes sense for beginner athletes who do not yet have muscles.

Also excellent suitable training with own weight and for girls. However, if you and experienced athlete but you're on a business trip, you can stay in shape with the Bodyweight Men's Home Workout Program. The presented set of exercises is aimed at developing all the muscles of the body. It will help you not only maintain muscle tone, but also burn fat, which is very important for girls.

1. Push ups. This movement allows you to actively develop muscles upper division corps. When it is performed, triceps, chest muscles, and stabilizers are involved in the work. As well as the anterior deltas. First you need to increase the number of repetitions, and then you have to find an opportunity to apply weights. This can help you, say, a backpack with a load.
2. Push-ups between chairs. The movement allows you to strengthen the triceps and for this there is no need to use a special sports equipment. Just put two chairs (bedside tables) side by side and perform the movement. It is important to choose items that have maximum stability.
3. Incline push-ups. The movement is carried out in the same way classic push-ups, but the legs must be placed on a dais. As a result, the main load will fall on the muscles of the chest.
4. Pull-ups. An excellent movement that allows you to qualitatively work out the latissimus dorsi muscles. When you can do 12 reps, you should start using weights.
5. Pull-ups, reverse grip. Technique is similar previous exercise, but you need to use a reverse grip when the palms are facing you. Movement contributes to the development of the biceps.
6. Hyperextensions. By using this movement you will get the opportunity to strengthen the muscles lower section back, buttocks, and thighs. For its implementation, special simulators but at home you can use the bed. The body should hang over the edge of the bed at waist level and you will need an assistant to hold your legs and prevent you from falling.
7. Squats. If you are working with your own weight, then you should go down as low as possible. The quadriceps and buttock muscles are actively involved in the movement.
8. Lunges. Great exercise for leg muscles. To complicate it, use dumbbells.
9. Toe raises. Develops calf muscles and for complication, dumbbells or another type of weights should be used.

#1 Weight Training Program for Men

Of course, you will need time to see the results of your classes, however, training in gym cannot bear immediate fruit. Beginning athletes should work on each muscle group for several months at each lesson. Then you need to break the body into several groups, which should be trained on a separate day. Let's look at an example of a home workout program for men.
1st day of training - the muscles of the arms, back and chest are pumped

• Push-ups - do 2 sets, each of which will have from 10 to 12 repetitions.
• Push-ups between the supports - perform 4 sets in each of which there will be from 15 to 18 repetitions.
• Push-ups on one arm - perform 3 sets in each of which there will be from 8 to 12 repetitions.
• Push ups, wide staging hands - perform 3 sets, each of which will have from 8 to 12 repetitions.
• Push ups, narrow setting hands - perform 2 sets, each of which will have from 6 to 10 repetitions.

• Squats - do 4 sets, each of which will have from 10 to 12 repetitions.
• Lunges - perform 3 sets, each of which will have from 10 to 12 repetitions.
• Standing Calf Raises - Do 3 sets of 15 to 20 reps each.

• Lying Leg Raises - Perform 4 sets of 20 reps each.
• Lifting the body in the prone position - perform 4 sets, each of which will have from 20 to 30 repetitions.

Weight training program #2 for men

1st day of training

Today we are working on the biceps. Choose the weight of the dumbbells so that you can perform the specified number of sets and repetitions. At the same time, the last repetitions should be difficult for you.

• Biceps curls - do 5 to 7 sets, each of which will have 20 to 25 repetitions.
• "Hammers" - perform from 3 to 5 sets, each of which will have from 15 to 25 repetitions.

This is a day of work on the muscles of the chest and we will actively work on all three departments of this group. All movements must be performed in slow pace.

• Push-ups - do 5 to 7 sets, each of which will have 15 to 35 repetitions.
• Incline push-ups - do 3 to 5 sets, each of which will have 15 to 30 repetitions.
• Bench push-ups - perform 3 to 5 sets, each of which will have 15 to 30 repetitions.

After the first two training days you need to rest during the day. The third training day is dedicated to working on the muscles shoulder girdle or deltas. Through the use of three exercises, you can effectively work out all the departments of the deltas.

• Seated Dumbbell Press - Do 5 to 6 sets of 20 to 25 reps each.
• Side Dumbbell Raise - Do 3 to 5 sets, each with 15 to 25 reps.
• Dumbbell Front Raises - Do 3 to 5 sets, each with 15 to 25 reps.

Now you have to work on the muscles of the back and the main movement will be pull-ups.

• Pull-ups - Perform 5 to 8 sets to failure.
• Bent Over Dumbbell Rows - Do 3 to 5 sets of 15 to 20 reps each.
• Shrugs - perform 4 to 7 sets, each of which will have 20 to 25 repetitions.

Again, after two days of classes, we give the body a day of rest and proceed to the development of triceps.

• Push-ups, narrow stance - perform 5 to 7 sets, each of which will have 15 to 25 repetitions.
• Bench Reverse Push-Ups - Do 4 to 5 sets, each with 20 to 50 reps.
• Dumbbell Overhead Raises - Do 3 to 5 sets of 15 to 20 reps each.

This is the final day training program aimed at developing the muscles of the legs. After that, you rest for a day, and the program repeats from the beginning.

• Weighted Squats - Do 5 to 6 sets of 20 to 25 reps each.
• Dumbbell rows, legs straight - perform 4 to 5 sets, each of which will have 15 to 20 repetitions.

One desire to have a beautiful embossed body is not enough. To achieve significant results allows exceptional perseverance and a clearly set goal, patience and determination, knowledge and avoidance of common mistakes. Beginning athletes quite often focus only on cardio, strength training, or diet. proper nutrition. Such a one-sided approach will not bring desired effect. We need to work in all directions.

If a increased loads and hourly workouts in the gym do not bring the desired effect, then this is direct evidence that the chosen methods for building a pumped up athletic body are ineffective. The following tips and recommendations on how to build muscle in a short time without going to the gym allow you to correct the situation.

Starting training, athletes want not only to become bigger, but also to give their muscles a clear expression. To look better and more attractive is main reason why people go to the gym. This is the reason for the priority of finding the most effective way to give relief to the muscles.

Many beginners try to find supplements, exercise programs, diets and other means that allow them to achieve the desired relief on their own. However, for non-professional bodybuilders, you can try many methods and never find one that actually works. And in order not to waste precious time, get acquainted with three simple, but truly effective methods and the secrets of how to pump up relief.

Strength Equipment Doesn't Guarantee Success

Lifting weights, exercising on simulators, regular visit fitness centers are not priority areas in pumping up muscles. Embossed body can be built without the use of specialized power equipment, doing not in the gym, but at home.

What needs to be done for this?! It is necessary to come to grips with aerobics, borrow exercises from rhythmic gymnastics for your training, do not forget about the importance quality food without going beyond the recommended diet. If you strictly follow these recommendations, then one hundred percent result is guaranteed.

Three effective steps towards building a relief body

First step

If for some reason there is no opportunity to go to the gym, then this training will replace work on specialized sports equipment

Push-ups, pull-ups, squats, tilts, lifts and lunges of the torso are the most affordable exercises to do at home. To increase muscle mass, do rhythmic gymnastics three to five times a week.

Tip: Be sure to rest between workouts. With an increase in the intensity of everyday loads, the likelihood of burning fat is high. So that, along with fat burning and extra calories to build muscles, you need to maintain the intensity of the rhythmic gymnastics performed.

step two

Get rid of excess fat easy and simple aerobics will allow.

The recommended training intensity is up to five times every seven days. It is best to start with thirty minutes. You can try brisk walking or cycling. If there is a need for constant decline fat layer, the intensity is increased.

Important to know: Low-intensity exercise burns fat calories, while high-intensity exercise, such as sprinting and running, burns calories. Knowing these nuances when performing cardio training allows you to maintain high level metabolism over a longer period of time.

Step Three

Eating five or six times a day may seem strange enough to many. However, those who want to gain muscle relief should adhere to just such a schedule. Moreover, the number of portions eaten is much more important than the content.

• frequent meals in small portions allows you to speed up metabolism and reduce hunger;
• before and after each workout you need to eat proteins with carbohydrates;
• make portions, including foods with healthy fats, complex carbohydrates, proteins.

Remember:

1. You need to eat foods that do not contain extraneous additives, ingredients such as fats, sugar, salt, which can disrupt the overall plan for a healthy diet.

1. Increased muscle growth leads to increased activity not only during periods of training, but also a mobile lifestyle throughout the day.

1. Maintain a normal weight, avoiding problems with extra pounds allows the consumption of fewer calories than required. The main thing is not to overdo it. Excessive reduction nutritional value products can lead to loss muscle mass.

Four secrets to quickly pumping up muscles without going to the gym

A embossed body is an achievable goal, but the path to it is quite complicated and requires incredible strength will. You need to adhere to strict discipline and remember that you can achieve something only after a certain period of time. However, there are ways to speed up this process. For everyone who wants to achieve quick results, it is recommended to resort to four "secret" exercises that are simple and easy to perform, and the effect is amazing.

The availability of any of the many types of push-ups to perform at home allows you to use all muscle groups in the training.

You need to do push-ups daily, as many times as your own training allows. Shouldn't stop at classic version. You can do push-ups on your fingers, on one hand, change the position of the arms in width.

No matter what push-ups are performed, they burn fat and build muscle.

The most important point for getting relief is burning fat. The best way to do this task is to jump with a regular rope. They do not require a large free space, but allow you to receive high loads.

The most effective training will be with double jumps, turning into slow ones, executed backwards from light step. The number of approaches is unlimited.

An excellent exercise for developing back and bicep strength, especially with variations such as chin-ups and pull-ups. They allow you to work out the back muscles, but in a slightly different way. The first is performed in such a way that the elbows go down and back, that is, the muscles of the shoulder are stretched. The second is performed in reverse or with support - using the shoulder adduction.

The best result will give pull-ups with a combination of different grips.

Imitation of movement as when riding a bicycle is performed lying on your back with legs raised, bent at a right angle at the knees. Hands are behind the head, calves are parallel to the floor.

Tearing off the shoulders and head, they make a bicycle with their feet, touching the left knee with the right elbow, twisting lateral muscles, take their original position.

You don't have to chase quantity. Most importantly, focus on correct execution exercise that mimics cycling. The exercise is repeated several times in a row without taking a break.

The best strategy for getting relief

There is no opportunity to spend a lot of time in the gym and exercise on shells, and the desire to gain muscular body big? You don't have to give up. You can give your muscles the cherished relief without exercise equipment, and, most importantly, much faster than with many hours of training in a fitness center.

Everyone has muscles, but most of them are hidden due to the presence of fat. Therefore, it is necessary to engage in the construction of relief only in conjunction with getting rid of body fat.

This will be done by focusing on two fundamental points:

• diet food;
• choosing the right exercise.

Pay attention to strength training

They don't need to be done a large number exercises. It is better to immediately choose a few of the most progressive trainings, increasing the weight every week.

Even best cardio workout will not help get rid of body fat if the food is of poor quality. Without a properly composed menu, all workouts, loads and other efforts will be absolutely in vain. In other words, the effort and time expended will not bring results.

In order not to feel hungry, include complex carbohydrates in the menu, do not break the established plan regular meals. To maintain muscle glycogen allows the use of five grams of carbohydrates for every two sets performed.

Do strength training

Especially important point for those who adhere strict diet. Strength exercises allow not only to build, but also to keep muscles in good shape, without requiring any special effort.

It is enough to perform simple lifts two to four times a week. If this is the first experience for a novice athlete, you can choose basic program on strength training and master it.

Running does not take a lot of time, it easily fits into the routine of even busy people. Beginners who have never done any activity before should start running at a slow pace. Weekly runs quickly burn fat, the disappearance of which allows the muscles to show their relief.

The number of cardio loads directly depends on genetic predisposition. Some people need little or no exercise to lose fat, others, on the contrary, have to make every effort. Regardless of this, it is the load received during running that allows short time shed the extra fat.

Never Forget Three Simple Truths

1. strength training is needed to build muscles;
2. to burn fat you need to run;
3. for getting beautiful relief a quality diet should be followed.

These simple recommendations will allow anyone who seeks to gain relief and toned body, in just a few weeks to make progress. The main thing is to carefully monitor your diet and exercise. Go jogging, pump the press, do deadlift, keep a diet, and in the near future demonstrate to others the exceptional relief of your body.

We pump muscles at home - Video

Instruction

Stand under a high horizontal bar. Grab the bar with a straight grip. The wider the grip, the greater the load on the back muscles. Tighten your back and squeeze your shoulder blades. Slightly bend at the waist. Pull your body towards the bar, trying to touch it with your chin. For the movement to be correct, do not pull your chin to the crossbar, try to pull your elbows towards your body. This exercise perfectly works out the muscles of the back and shoulders.

Grab the bar narrow reverse grip. Do pull-ups. Try not to swing the body, the movement should be strictly vertical. By holding the bar in this way, you are working out, in addition to the back muscles, the biceps.

Take a prone position. Hands shoulder-width apart, body and legs extended in a straight line. If it allows you physical training, put your feet on the edge of a bench or chair. This will make the exercise more difficult. In order to significantly increase the size of the chest muscles, perform plyometric push-ups, such as push-ups with clap or push-ups with a body shift.

Take an emphasis lying down. Slowly lower your torso by bending your elbows until your chest touches the floor, then push your body up and jump your arms so that your torso moves to the side while your legs stay in place. Do push-ups again and jump back to the original position. The combination of slow and explosive loads leads to significant muscle, this can be difficult to achieve even on the most modern simulators.

Fulfill reverse push-ups to work the triceps. Take emphasis on outstretched arms on the edge of a stable bench. The legs are extended in front of you and rest on the floor with your heels. The body is straight. Slowly bend your arms elbow joints and lower the body until 2-3 cm remains between the buttocks and the floor. Straighten your arms and return to the previous position. To complicate the exercise and increase the load on the triceps, place your feet on any elevation. For example, try doing reverse push-ups between two benches.

To work out the muscles of the press and the cortex, weights are not needed. These muscle groups are stabilizing muscles and respond best to moderate load at an average pace. The best exercises are the usual twisting and hanging leg raises.

Grasp the bar with an overhand grip shoulder-width apart. Raise straight legs as high as possible. While lifting your legs, do not swing, do not swing your legs to facilitate the execution due to momentum. When lifts are performed correctly, the body must remain motionless, otherwise the core muscles will not be involved.

Replace the barbell deadlift with the King deadlift. Stand up straight, slightly arch your lower back. Shift your weight onto the leg being worked on. Bend the knee of your free leg to at least a right angle and pull back. stop supporting leg turn slightly inward to better maintain balance. Hands are freely lowered down. Bend your supporting leg slightly at the knee to tighten your buttocks. Slowly lean forward until your hands are below your knees, then bend your supporting leg at the knee until you touch the floor. Do not lean on the floor, you only need to fix the touch. Straighten up, perform movements in reverse order: First straighten the knee, then lift the body. Repeat.

Do back lunges with a towel to engage your quads. Stand facing any support. Throw a towel over it. The towel should be taut and the arms fully extended. Bend one leg slightly and lift the other off the floor. it starting position. Bend the supporting leg and take the pelvis back. Lower yourself until your free leg touches the floor with your knee. After touching, return to the starting position.

Replace squats with a barbell on one leg. Stand on the edge of the bench with one foot, the other is freely lowered. Keep your lower back straight, do not round. Squat on one leg free leg bring forward straight. Extend your arms in front of your chest to help you balance. Lower the pelvis, as if trying to sit on a chair, the heel of the supporting leg does not come off the bench. Do not straighten the knee of the supporting leg completely, it should spring slightly. It is ideal to perform 50-70 squats on each leg in 1 set.

We have translated from scientific into human language several important knowledge that will help you maximize muscle growth.

We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.

How muscles grow

By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in thickness muscle fibers and fluid volume in muscle cells.

The ability to gain muscle mass depends on gender, age, weight training experience, genetics, the amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper workouts and food.

mechanical and metabolic stress

There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.

Workouts cause two specific species stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting the chemical processes of recovery due to the energy spent by the muscles), and both of them can provide the necessary stimulus for muscle growth.

The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.

"Slow" and "fast" muscle fibers

To develop an exercise program for maximum growth muscles, you need to understand the physiology.

There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.

"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).

Fast twitch muscle fibers have a high threshold of excitation, as well as high speed conduct signals and are better suited for quick effort(so the runners on short distances look like athletes compared to stayers). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.

Repetition method. If you want to grow, do sets to failure

It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly, they will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.

Simply put, for maximum muscle growth, it is advisable to do exercises before muscle failure(I can not anymore!)

3 types of training

Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types training: the max effort method, the dynamic effort method, and the repeated efforts. The first two methods are good for their purposes, but are not the most effective for muscle growth.

1. Maximum effort method

For this method, significant weights are used to increase the activity of "fast" muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting as much as possible possible weight(respectively, and a small amount repetitions in the approach).

The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.

The maximum effort method is effective for developing strength, but not the best. effective remedy increase in muscle mass.

2. Method of dynamic forces

When training by the method of dynamic efforts, no Weight Limit, with the main emphasis on moving the weight as fast as possible for stimulation motor units.

This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, he does not give enough mechanical or metabolic stress on the muscles that are needed to stimulate growth.

3. Method of repeated efforts

The repetition method does not maximum loads, but the need to do exercises before the onset of muscle failure (when it is no longer possible to complete any of the following repetitions in the approach).

The last few reps that have to be done through burning can involve all the fibers in the target muscle in contraction and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.

The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created that promote muscle growth.

Sleep and recovery are just as important as exercise and nutrition.

Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for synthesis. muscle proteins after class.

Exercise and food are main part equations muscle growth, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.

The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.

Inducing mechanical and metabolic stress during your workouts in the gym will only make sense as long as the hormones and substances necessary for muscle growth are released during the period. REM sleep. And this means that for muscle growth after training, a full-fledged night sleep. Insufficient sleep and recovery will spoil your efforts in the gym and at the dinner table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.

Lack of sleep, poor appetite, prolonged illness, and loss of growth as a result of exercise are all symptoms of overexertion that can significantly impact a person's ability to achieve their fitness goals.

“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013).

Training program for gaining muscle mass

Number of repetitions

Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.

The amount of rest between sets

Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of sets in each exercise

According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.

Travel speed

Scientists recommend moving with maximum effort faster - 1-2 seconds (for example, lifting the barbell), and the eccentric phase of the exercise (for example, lowering the barbell) longer (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with more significant increase protein synthesis” (Schoenfeld, 2010).

Free weights or machines

The scientist Schoenfeld argues that each type of burden plays a role in optimal growth Muscles: “Free weights that involve a large number of muscles help increase muscle density, while the stabilization provided by machines allows more stress on individual muscles.”

Preparing for serious training

When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.

It is necessary to start with a dynamic warm-up, load the core muscles (abs, stabilizer muscles, and others) to prepare muscle tissue to the stress of high volume training.

Order of exercises

It is preferable to start training with complex movements with free weights to enable maximum number muscles (for example, squats with a barbell, deadlifts are best done at the beginning of a workout), and during the lesson, gradually move on to simulators that affect individual muscles.

Extreme exercise

The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.

Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.

It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."

The exercise program below is based on the latest scientific research related to muscle mass gain.

Attention: RM - repeated maximum

Day 4. Rest or low-intensity cardio exercise

The question is how to pump up at home without exercise equipment worries many. There is whole line reasons. Someone is afraid to go to the gym because they feel insecure there. Some people don't want to spend money on it. Someone is always short of time and they are looking for an alternative in home workouts.

Today we will find out if pump up at home without simulators, and if so, how exactly can this be done.

In general, we considered this issue in some detail in the article "". In particular, we talked about the fact that the idea of ​​pumping muscles at home is not a good idea in itself.

You will not be able to seriously develop muscles by exercising at home. And it’s not at all that you don’t have exercise equipment at home. But what can you do, you have to again retell common truths.

The whole point of bodybuilding comes down to the fact that you give the body a fairly serious power load in enough large volume, and in order to adapt to high loads, the body tries to increase the size and strength of the muscles.

Doesn't have of great importance how exactly you will create this load. Machines, barbells, dumbbells - all methods are good.

No trainers - no problem. Raise the bar.

Moreover, many experienced athletes do not touch the machines at all, work out with old-fashioned barbells, and get excellent results. Beginners, on the contrary, most often want to do it on simulators, because it is more interesting and modern.

The problem with home workouts is that you don't always have the ability to create the necessary strength stress for your muscles. Home workouts most often involve bodyweight exercises such as squats, push-ups, pull-ups, etc.

Moreover, increasing only the number of repetitions in exercises does not solve the problem. For muscle growth, you need not a large number of repetitions, but moderate amount repetitions (3-5 sets in each exercise, 6-15 repetitions) with the maximum possible weight for this range of approaches and repetitions.

If you have the opportunity to organize at home something like a miniature gym with a barbell, dumbbells, plates, a horizontal bar, a squat rack, a bench press, then there is no problem. In this case, you can exercise in exactly the same way as you would in the gym.

But most often this is not possible, so you have to come up with something else.

So, let's think about what can be done in order to give the muscles a serious power load. The options here might be:

• Using more difficult exercise technique
• Use of improvised weights

For the time being, increasing the number of repetitions can help. Especially if you are a beginner, you started training recently. In this case, even the weight own body may be very important to you.

If you already have some kind of training, then sooner or later you still have to somehow increase the weight.

Using more difficult exercise technique

Everything is simple here. Take, for example, push-ups from the floor. In this exercise, due to the different setting of the hands, you can change the emphasis on different muscle groups Oh. For example, standard version(hands slightly wider than shoulders, approximately at an angle of 45 degrees to the body) loads pectoral muscles and triceps about the same.

If we want to increase the load on the pectoral muscles, we can spread our arms wider and take them away from the body to larger angle(up to an angle of 90 degrees, that is, completely to the sides, without pressing them to yourself).

If we want to increase the load on the triceps, then we do the opposite - we narrow the position of the hands (it is possible until they touch) and press the elbows closer to the body (up to full pressing).

Another example. Pull-ups on the bar. Wide grip will load the back (lats) more. narrow grip will put more stress on the arms (biceps).

You can also use different variants grip. The forward grip puts more stress on the back, while the reverse grip puts more stress on the arms. Perfect option for training biceps with pull-ups - a narrow reverse grip.

In almost every exercise you can find similar options by shifting the load on certain muscle groups, in order to create a solid power stress on the target muscles due to this.

You can also distribute the load due to muscle control. For example, in the same pull-ups, you can consciously try to pull only with your hands, or only with your back. Not everyone succeeds. It takes experience and practice. But, in general, this option is also possible.

Do not forget about the option with pulling up the head.

Use of improvised weights

When the options with the execution technique have been exhausted, one way or another, you will have to come up with weights.

For weighting in bench press and traction exercises, a backpack is great. Take a backpack and put it there heavy objects in the right amount. It could be books plastic bottles with water, dumbbells, various metal objects, etc. In a word, improvisation.

It is highly desirable that you have the opportunity to weigh the resulting "shell" in order to know exactly its weight. This is necessary for gradual increase loads. So that you can do it not by eye, but by exact calculation.

For other exercises, you can either pick up such improvised weights(Make up your own options based on your specific situation), or you can use the same backpack.

Examples of exercises with a backpack:

• Curls for biceps
• Triceps extension
• Mahi on deltas (forward, sideways, tilted)

For small muscle groups, such a weighting agent may be enough. The problem is to create weight for large muscle groups in heavy basic exercises. For example, in squats, a backpack with books will obviously not be enough for you.

But there's nothing you can do about it. Home workouts have their limitations. As we have already said, this is their main drawback.

And do not forget to first read our article "". From it you will learn exactly how you train in the gym, and what exercises you can perform.