How to quickly pump up the body at home. Features of the exercise. Basic exercises for the gym

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 the 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 barbell 80kg 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

Before proceeding to the article, I would like to draw your attention to this service for athletes. Virtual rocking chair is just a godsend for beginners. All advanced training principles are so organically and competently woven into training programs that I regret that such a service did not exist when I myself was a beginner.

Question "how to build muscle at home?" and remains one of the most popular questions among beginner bodybuilders. Agree, it is much more convenient to study at home. To do this, you do not need to go to the gym and waste your time on the road. Moreover, I don’t want to give a lot of money for a subscription to a fitness center, which is why such questions arise.

However, is it really possible to build muscle at home and how to do it? The answer to the first question is definitely! You will be able to give your muscles shape, volume and strength, however, up to the heights of Olympia in at home you won't be able to get there. And we will answer the second question in the course of this article. After all, it is not so difficult to do this, the main thing in this matter is perseverance.

An example of a body that can be molded without problems at home through intensive training is shown in the photo. And don't be surprised... If you stick to my training plan, which is very intense, but at the same time super effective, after a while you will be able to gain muscle mass, grow lean muscles and show off your lean physique. I just want to warn you right away - the training program I developed for home mass gain will not help you make your body massive. First of all, it is aimed at the relief body. Pay attention to my photo and the result that I have achieved, I train exclusively at home according to a similar program and with the specified set of equipment. I think it's not bad ... If I could, then many of you can. The main thing in this business is perseverance and focus on success. So let's get started...

In order to fully engage at home, you will need a minimum set of sports equipment, namely:

All this can be bought at any sports store or by searching through private ads at the following prices:

• Collapsible dumbbell with a set of weights of 20 kg - 2500 rubles X 2 = 5000 rubles
• Press wheel - 500 rubles
• Emphasis for push-ups from the floor - 500 rubles

Total: 6000 rubles th (if you take new ones) or 3000 rubles (if you find it on ads) As a result, it turns out that for training at home you will spend only from 3000 to 6000 rubles, or you can spend this money on a subscription for only two months of going to the gym, however, a subscription to a fitness center once ends, but homemade dumbbells will remain forever. I would choose dumbbells to start with... With this set of equipment, we will be able to train all muscle groups at home and achieve great results. I want to assure you once again that bodybuilding workouts at home can bring excellent results. Keep in mind that the weights that we will use for training at home are relatively small and over time you will be able to do 15-20 or even more repetitions with the maximum available weight that you have among your home equipment. In the end, you still have to buy a gym membership in order to continue to progress and develop muscles. But for the initial stage of your bodybuilding classes, a home mini gym is also suitable.

Muscle pumping at home will be as follows:

Description: At each workout, we will pump the whole body and perform the maximum number of exercises, performing each set until complete muscle failure! The entire workout will last no more than 80 minutes, training 4 times a week (Monday, Wednesday, Friday, Saturday.

Preparation for training: You will need free space in the room. Try to remove fragile things and equipment away so as not to hit the dumbbells and break them. Try not to turn on the TV during a workout, as it will distract you on the way to a beautiful body. An interesting show or movie is nothing compared to your goal of achieving a sculpted body! Radio or music center - great for training at home. Also, the room should be well ventilated. Fresh air during exercise will allow you to train most effectively. Ask your family not to disturb you during class.

Warm up. We will start each workout at home with a little warm-up and stretching. It is clear that running at home will not work. However, it is quite possible to warm up the muscles, joints and ligaments well. A 10 minute warm-up will be enough.

Abs workout - the first exercise ! After warming up, you should immediately start training the abdominal muscles. To do this, I recommend using the wheel. It most effectively trains the entire surface of the abdominal muscles. Perform 7 sets for the maximum number of times with a rest of 1 minute between sets. How to perform this exercise is technically correct shown in the figure below. Even if it is very difficult for you to perform 5 times with the wheel, then I strongly advise you not to change this exercise to another. From workout to workout, you will do more and more reps, and after a few weeks of such hard training, you will achieve a truly amazing result. Remember - every home workout should begin with a press workout!

Main workout:

Working muscles: The pectoral muscles, as well as the back and shoulders, are perfectly worked out and stretched. You will feel it during or immediately after the set to failure. Try to go as low as possible, almost touching the floor with your chest. This is necessary in order to maximize the expansion of the chest and stretch the muscles of the chest. Push-ups on stops - in truth, a very effective exercise for the entire upper shoulder girdle.

Performance: Do 5 sets to complete muscle failure during your home workout. To make this exercise harder to perform and more intense, place your feet on an elevated position such as a sofa or chair.

Performance: 3 sets to complete failure. You can do this exercise first for one leg, then rest and do it for the other. In order to make this exercise more difficult, take a dumbbell in your free hand or hang a backpack with something heavy on your shoulders. For example, with water bottles or books.

Performance: Hang a dumbbell with a weight that you can do 8 to 12 reps with. Perform each approach to complete failure. 5 approaches. No more than 12 times in each. If you are already able to perform more than 12 repetitions to failure, therefore, increase the weight of the dumbbells.

Performance: 4 sets of 8-12 reps to failure. If the weight of the dumbbell is too small to complete 12 repetitions and failure occurs. So, alternately lift the dumbbells, first with one, then with the other hand with a lot of weight.

Performance: 4 sets for the maximum number of times.

• 6-Push-ups with a narrow setting of hands. Place the handles at a distance of 10-15 cm from each other and do push-ups, try not to spread your elbows to the sides, but press them to the body. This exercise works best on the inside of the pectoral muscles and on the triceps.

Performance: 5 sets for the maximum number of times.

On this, training at home comes to an end and I would like to note that if you stick to this training program for at least a month, then you will undoubtedly understand that it really works great. You will transform your body, make it more lean, muscular and embossed. However, before you start training at home, remember that training at home is much more difficult psychologically than in the gym. At home, you are always tempted to stop exercising at any time, lie down on the sofa and watch TV, or play your favorite game on the console. And in general, any work at home turns out to be less productive and effective than work outside of it. However, you can pump up at home, and this method even has its advantages, for example, food is always at hand. The time of classes is not limited in any way - neither in duration nor in the time of their start.

Only a strong-willed person who goes to his goal no matter what can pump up muscles at home.

In conclusion, I want to remind my readers that most recently my author's training program "6 weeks of power" was personally approved by Dmitry Kononov for which many thanks to him! You can read reviews on the training system by clicking on.

Almost the entire Internet is full of super-effective secret techniques that will help build muscle in an incredibly short time. Programs that describe when and on what day you need to train certain muscles, training schemes of famous bodybuilding professionals. Statements that beautiful muscles can be pumped up at home. A person who has firmly decided to change his body, reading all this, involuntarily falls into error.

Home workouts

The main reason for exercising at home is the false fear that when you come to the gym, you will become a laughing stock. Ignorance of training methods confuses a person. Believing in the effectiveness of home workouts, he goes to a sports store and starts buying sports equipment that costs a lot of money. For example, for the money spent on a set of collapsible dumbbells, you can buy a monthly subscription in a good gym. Now think about what you can achieve with a pair of dumbbells at home and a fully equipped gym that has a real sports atmosphere. Remember that no home workout compares to a workout at the gym! If you get into a good, friendly hall, then you are guaranteed a good mood, a sports competitive atmosphere and even, maybe, the help of experienced athletes. At the initial stage, I advise you to go to the powerlifting gym, where some of the strongest athletes train. Having entered with a friendly face, take a leisurely stroll around the hall and greet everyone who is standing and doing nothing in a friendly way. Do not stretch your hand to the one who performs the exercise! Just pass by. Look around, and if you can find a squat rack, horizontal bench press, and deadlift platform, your first trip to the gym is almost a success.

At the initial stage, focus on basic exercises that provide a foundation from which you will build. With the right technique and a stable exercise regimen, you will quickly gain strength. No simulators and isolated exercises! The golden three is squats, bench press, deadlift. You need to perform them in the same order as it is written, conducting training sessions three times a week. Remember to warm up properly, and warming up is not an exercise bike or running, but the same barbell with which you perform the upcoming exercise. It's best to have an experienced lifter teach you the technique for all three of these major lifts, saving you time and ensuring you don't get hurt.

Basic lessons

In the first approach, warm up properly, 15 - 20 times only with the neck, without pancakes. In each subsequent approach, add 5-10 kilograms until you reach your working weight (the weight at which “muscle failure” occurs at 8-12 squats, that is, the final 1-2 repetitions should be given with difficulty). The number of warm-up sets and the difference in the added weights, of course, depend on the experience of the athlete. Approaches for warming up are not included in the bill, only workers need to be counted. Working approaches - 5, and in each approach 8-12 repetitions. The principle of training in the remaining two exercises is the same. The number of working sets and repetitions will change over time. Our musculature consists of several types of muscle fibers, and their training is slightly different. The development of all types of fibers and gives maximum strength and muscle growth.

Training cycles

Cycles are the transitions of the training mode from one type of muscle fiber to another. You have been training, for example, for one and a half to two months in the 8-12 rep mode and you feel that you are starting to slow down in increasing your strength indicators. This is the end of the cycle, you need to move on to another. After the 8-12 regimen, move on to 4-8 reps. In this mode, it is desirable to have a partner who can insure you.

After going through all this, you will gain a little experience, and the technique of performing the exercises will reach a higher level. One fine day, preferably on a weekend, being in a great mood, arrange yourself a workout for maximum weights in each of the three basic exercises, the number of repetitions is 1-2. That is, your and your partner's task is to find out what maximum weight you can overcome, this is called determining the RM (one-time maximum). Dress a little warmer so that the muscles do not cool down between sets, warm up properly. Between sets, you will rest an average of 5 minutes. Usually RM is determined after each cycle, then a rest from the gym for one week begins, try to relax the body these days, go to the sauna, visit a massage parlor. And after such a rest, when you come to the gym, you will feel a noticeable increase in strength, then start working again for 8-12 times.

Number of repetitions

Over time, you will begin to feel and understand how many sets and repetitions you need for constant progress. Usually for a person prone to thinness, a regimen of 8-12 repetitions is enough. Chunky and prone to fullness, modes in the region of 5-8 repetitions are suitable. But do not take this as a rule, each person is individual and everyone's body is different. It happens that at certain stages of development, the body will need a slightly different amount of repetitions and approaches. Your main task is to determine the strategy using your own experience of trial and error. This is how you can determine with absolute certainty what suits your body best. But the main thing is the constant progress of increasing the working weights in the exercises. This does not mean that you need to try to hang more on the bar, it will only lower the rep range. If you work in the 8-12 rep mode for all basic exercises, adjust the weight with which you will perform 8 repetitions to failure, that is, the last 2 repetitions should be difficult. From session to session, you will strive to complete not 8, but 9 repetitions. Further with the same weight for 10, 11 and 12 repetitions. And when you do everything with the same weight for 12 repetitions in each working approach, you can already add 5 kilograms to the working weight. And you will perform again for 8 repetitions already with the greatest weight. This is the increase in working weights without “knocking out” the rep range. Listen to your body! If you have chosen a certain training regimen and it is very effective, then you should not change anything! You may not even “jump” for a long time to another cycle.

Gradual transition to detailed development of muscles

All that is written above can be called powerlifting. After a while, start expanding your exercise range. Throw in a few more basic exercises like lunges, weighted dips, and pull-ups. For example, the routine can be composed as follows: squats, lunges with a barbell on the shoulders, bench press, push-ups on the uneven bars with weight, deadlift, pull-ups. You can reduce the number of approaches to three, as the training time will lengthen. Next, move on to a split training program in which each muscle group trains once a week.

Body-building

There are muscle groups that are somehow interconnected - these are antagonist muscles that cause movement in two opposite directions. Antagonist-based training routines are the most commonly used: chest-back; biceps - triceps. Synergistic muscles act and participate in one movement: chest - triceps; back - biceps. When training the shoulder girdle, the triceps also work. Legs are trained on a separate day. For example, a training cycle can be structured like this:

Antagonists

• Monday: chest, back;
• Wednesday: thighs, hamstrings, calves;
• Friday: shoulders, biceps, triceps;

Synergists.

• Monday: chest, triceps;
• Wednesday: back, biceps;
• Friday: legs, shoulders.

Try both options and choose what suits you best. Each muscle group has 4 exercises and 4 sets in each of these exercises. As a result, only one muscle group has 16 approaches. I do not write about the technique of doing exercises, because there is an abundance of this information on the Internet. It is enough to enter, for example, “exercises for the back muscles” in any search engine, and you will be presented with the necessary material. You will need to know as many exercises for certain muscles as possible. Constantly gain experience in exercise technique. The purpose of this article is to learn to understand what the essence of bodybuilding is and how important constant progress is, and not marking time in one place.

Remember that the working weights in the exercises should always increase! No way without it! There will come a time when you will do 10 reps of the bench press with 80 kg, then 10 reps with 100 kg, 10 reps with 120 kg. By doing strength training with basic exercises, you will become stronger and stronger. Thus, having increased your strength, you are already moving on to high-volume training, in which each muscle group will have an average of four exercises and each of them will have 4-5 working sets. Recoil occurs when your working weights increase without going out of the rep range. For example, you once squatted with a weight of 80 kg for 10 repetitions to failure, when the last 1-2 repetitions were difficult. Having passed a certain stage, you have become stronger and already squat with a weight of 120 kg also for 10 repetitions. While exercising in high-volume mode, monitor your body visually, monitor the state of subcutaneous fat, increase in volume and roundness of muscles. As soon as you feel stuck, switch to strength mode, using only squats, bench press, deadlifts and auxiliary exercises like pull-ups and dips in training.

Rest between sets

As you have already noticed, bodybuilding can be done in different ways. For some, lighter weights and more repetitions are suitable, and for others, vice versa. But remember about the basic rules is always worth it! If you are engaged in strength, then the break between sets ranges from 5 to 10 minutes, and sometimes reaches 15 minutes. When exercising in a high-volume mode, the rest between sets is reduced to 1.2 minutes. There is also a “pumping” mode, its task is to develop as many muscle fibers as possible and fill the working muscles with abundant blood flow, which in the process visually inflates them very much. In this mode, the rest lasts strictly 30 seconds, 10-15 repetitions, 4-5 exercises per muscle group, of course, the working weight in the exercises is greatly reduced. Recovery after such training is delayed. Try all the schemes written above, not a single coach or instructor will be able to determine by eye what is more effective for you. The professionalism of bodybuilding lies in the independent understanding of the aspects that force the muscles to grow, this is a singles sport! Here, the utmost concentration and a clear feeling of the load on the muscles during the exercise are important. No need to do everything mindlessly! Learn to catch tension in every movement, subconsciously always strain your muscles during movements.

Limit loads

After mastering a lot of exercises, I advise you to try training each muscle group twice a week, this is already daily workouts (except Sunday). What you trained on Monday, Wednesday and Friday, you will train on Monday, Tuesday, Wednesday, respectively, and on Thursday the cycle begins anew. Many athletes will say that this is wrong, they say, you can overtrain the muscles, and the process of muscle development will stop, and you may even lose muscle mass. Of course, this is a very big stress - to train every day. But I'll tell you one thing: by working each muscle group twice a week, while eating the right way, and recovering properly, you will immediately notice the results! After all, you can reduce the load at any time.

For most women, masculine strength and attractiveness is associated with a pumped-up relief body. It is a well-built sports figure that indicates that a man is healthy and full of strength, which means that he can become an excellent partner and, in the future, the father of a family. It is not surprising that many men, especially those with a thin physique, strive to build muscle as quickly as possible and increase their attractiveness in the eyes of the opposite sex. But here's how to pump up a beautiful body for a man (upper part or all the muscles of the body)? Where to begin? How to choose the right training program? How long does it take to get the body of your dreams? We will try to give answers to these and other important questions in our article.

It is widely believed that it is impossible for a guy to achieve a sports physique at home. In fact, good motivation and dedication prove the opposite. A vivid example of this is young people of athletic build who do not attend specialized gyms, but are actively engaged in horizontal bars near the house.

Before you start strength training, you need to understand that more than one month will pass before a thin body acquires a beautiful relief. You can quickly pump up an athletic body only under one condition - using harmful chemical additives that give a temporary effect and often negatively affect health. Therefore, stock up on patience, motivation and enthusiasm and start your journey to a healthy and beautiful body without chemistry.

The first thing to start with is to develop a plan for your workouts. This will help you with the advice of trainers and examples of exercises from the videos we have prepared. The lesson plan should be based on the goals you set for yourself. Want to lose weight? Then be sure to do at least 20 minutes of cardio warm-up before the main workout, which for beginners should last no more than 35-45 minutes.

Even if your task is only to gain muscle mass, you should not neglect a light cardio load, because it helps to warm up the muscles well before work and improves metabolic processes in the body. To get started, choose 3-4 basic exercises, each of which will need to be performed 12-14 times in 2-3 sets. The basic ones include: push-ups from the floor, squats with weight, bench press, pull-ups, lifting weights above your head (military bench press), lunges with weights.

Ideally, you can purchase a set of collapsible dumbbells that allow you to do exercises with different weights. But for many exercises, you can use more budget options. For example, weighted squats can be done with a heavy backpack on your shoulders or with a bag filled with sand. For exercises on the upper body, you can use ordinary water bottles of different sizes. Do strength training 2-3 times a week and remember to eat right.

1. Break your 3 main meals into 5, and try to eat every 2-3 hours. Such a diet will accelerate metabolism and allow products to be better absorbed.
2. Increase the amount of protein and carbohydrate foods in your diet. Their ratio in the menu should be 1:2. That is, 100 grams of protein should account for 200 grams of complex carbohydrates.
3. Eat carbohydrates in the first half of the day, and proteins in the second.
4. For dinner, opt for casein protein dishes (dairy products), which are highly digestible and will nourish your muscles all night.
5. Do not forget to drink plain clean water, because it helps to improve metabolic processes and reduces the risk of many health problems.
6. Eat protein from both animal and plant sources. Do not forget that some important trace elements and vitamins are found exclusively in legumes.
7. Try to eat at the same time every day: this mode improves the functioning of the digestive system and speeds up the metabolism.

Building muscle at home is surprisingly easy and does not require the purchase of sophisticated exercise equipment. Just get a little creative and stick to a regular exercise regimen. Even with this approach, you can seriously build muscle mass without any professional training equipment and equipment. If you want to safely and evenly tone your muscles, then home workouts are just the perfect option.

Steps

Upper body and torso work

Do push-ups to tone your arms and chest. Push-ups can be called a kind of basis for home workouts. You need to be fit enough to get the most out of them. When doing push-ups, keep your back straight and level with your buttocks, do not arch your back. Usually, the hands are placed slightly wider than the shoulders, but in order to better pump the chest, you can put them even wider, and for better pumping of the hands, on the contrary, they are placed closer to each other. In addition to regular push-ups, do incline push-ups and down push-ups to ensure more even muscle growth.

• Push-ups with an upward tilt allow you to pump other muscles. To perform incline push-ups, simply place your hands on a low coffee table or chair, tilting your body up.
• For push-ups with an inclination down, it is necessary to place the legs 30-60 cm above the hands and perform the exercise from this position. Remember to keep your head and back straight.
• Each approach should consist of 8-12 repetitions of the exercise. Try doing up to three sets in total.

Do handstand push-ups against a wall to strengthen your shoulders and back. Despite the fact that such an exercise is not for the faint of heart, it allows you to work out many muscles at once. To get into the correct position, first squat down with your back against the wall. Place your hands on the floor and slowly "climb" the wall with your feet. Next, trying to maintain your own balance with your toes, slowly lower yourself on your hands with your head to the floor, and then push your body up again to complete the exercise. Try doing three sets of ten repetitions of the exercise.

• If you are hesitant to do this exercise in an upright position, you can make it easier by using a high table for support. Place your feet on the table with your hips and torso far enough behind the edge so that you can place your hands on the floor. Tilt your head to the floor and start push-ups from this position. You will have a cross between incline push-ups and handstand push-ups.