How to pump up in a short time? Mass gain training program

Absolutely all people at least once in their lives thought about how to transform their body. Someone immediately began to go towards his goal, and someone else for several months, lying on the couch, imagined how he was walking along the beach and playing with his muscles, and all people paid attention to him. All these people have something in common - they want to spend less effort to achieve their goal.

In the case of physical activity, this is the study of the body at home. Today we will talk about it . Your attention will be presented to the most effective exercises for working out the body at home. Go!

How to quickly build muscle at home

To begin with, let's figure out what meaning people put into the word pump up? The answer is simple - people do not need to have too big muscles, and working weight in exercises. Young people want their arms, back, chest and abs to be well developed. After all, it is these muscles that attract the attention of the fair sex like a magnet.

And girls want to have beautiful legs, and elastic, appetizing buttocks. After all, this is exactly why the guys can not take their eyes off. Moreover, exercises for the pectoral muscles can make the female breast more toned.

In order to achieve such results, it is not necessary to go to the gym. After all, we can imitate most of the basic movements at home. For this we need:

1. Your irresistible desire to get a beautiful body.
2. Horizontal bar.
3. Bars.
4. Backpack.
5. Dumbbells or weights.

Now you might have a question, but why do we need dumbbells, because you can do exercises with your own weight? The answer is simple. In order to pump up a relief body, you first need to gain a certain amount of muscle mass. As you know, to increase muscle volume, approaches in exercises should be heavy. That is, in one set, you should be able to do no more than 12 repetitions. If you could do more, then it's time for you to increase the working weight.

In many exercises, dumbbells and kettlebells will serve as weights for you, for example, so that you can pull up less. But each such pull-up will be much more effective than with your own weight.

So, for a quality study of the body you need to do the following exercises:

1. Pull-ups on the horizontal bar with various grips.
2. Push-ups from the floor with different hand positions.
3. Vertical and horizontal dumbbell or kettlebell presses.
4. Flexion and extension of arms with dumbbells.
5. Squats on one leg.
6. All kinds of exercises for the press.

Let's talk in more detail about how to pump up at home.

Training program

We will build the training complex according to the following principles:

Without a horizontal bar and without bars, nowhere. If you really want to pump up, then solve this problem. Firstly, in almost every yard there are horizontal bars and bars. Walk around the area and find the most convenient site for you. Secondly, we will need iron. So, do not be stingy, and get a pair of dumbbells or kettlebells. To save on this business, buy shells not in sports stores, but through ads on the Internet.

Surely you now have a question: what to do with the onset of winter? The best option is to purchase a hanging horizontal bar and bars home. Total cost of dumbbells, horizontal bar and bars, will be no more than 5 thousand rubles. This corresponds to the cost of a two-month subscription to gyms in large cities.

Most likely, you do not have such an amount right now.. Therefore, start exercising on the horizontal bar and uneven bars in the spring. Before the onset of autumn, when it will be cold to train outside, you will have about five months. For such a period of time, you can easily save 5 thousand rubles. If you really want to build muscle, then this will not be a problem for you. Remember, achieving any goal requires money.

Now, let's talk directly about the training program:

Day one - training pushing muscle groups:

1. Dumbbell bench press, lying on chairs - 3 sets of 10-12 repetitions.
2. Standing dumbbell or kettlebell press - 3 sets of 10-12 repetitions.
3. Push-ups on the uneven bars - 3 sets of 10-12 repetitions.
4. Push-ups from the floor with an average setting of hands - 2 sets of 10-12 times.

On this day, you pump up the chest, the front of the deltoid muscles, and triceps. It is these muscles that are pushing.

Day two - working out the pulling muscles:

On this day, you pump up all the back muscles, biceps, rear and middle deltas. It is these muscles that tense up when you pull something.

Day three - working out the muscles of the legs:

1. Single leg squats - 3 sets of 10-12 reps.
2. Lunges with dumbbells - 3 sets of 10-12 repetitions.
3. Raises on socks with dumbbells - 3 sets for a maximum of times.

Strongly increase the muscle volume of the legs at home will not work. After you can squat on one leg more than 12 times, only the relief of the legs will be worked out.

As you noticed, almost all exercises indicate 10-12 reps per set. This means you can't do more reps per set. For example, if you can only pull up 6 times, then do that many. Over time, as you get more than 12 pull-ups, start adding extra weight to keep your reps low.

Rest between sets will be different for everyone. The main thing is that during the break your breathing is fully restored. Only then can you move on to the next approach.

At the end of each workout, you need to download the press. Perform sit-ups and leg raises, 3 sets of each exercise. The number of approaches is not so important here. The key point is a strong burning sensation in the abdominal muscles. As soon as you feel the burning, you need to do another 15-20 repetitions, then take a break. Rest no more than one minute between sets. Abs love intense training.

At the end of the workout, you need to perform the plank exercise. It looks like this:

It is necessary to stand in this position until failure. When you start shaking and you feel a burning sensation in all the muscles of your body, this is very good. You need to take your will into a fist, and stand until you collapse to the floor. After all, it is in moments like these that real strength is born.

Why do this exercise? The fact is that when exercising in the gym, you perform basic exercises with large weights. In addition to pumping target muscle groups, these exercises also pump stabilizer muscles, and, most importantly, greatly accelerate anabolism. . After all, during the performance of such exercises absolutely all the muscles of your body work, and this is very important for gaining muscle mass.

The plank exercise has about the same effect on your body. The main thing is not to stand too long. When you are able to hold out for more than two minutes, you need to hang a backpack on your back that contains dumbbell discs. You must be very hard. It may sound intimidating, but what results will you achieve! In addition to an excellent body, you will get the strongest moral and volitional qualities!

Every 6-8 weeks, you need to take a week break from training. The body needs rest!

What results can you achieve

I would like to immediately tell the motivated reader that you should not expect quick results. You will be able to observe the first changes in your body in a few weeks. You can count on an increase in all muscles to the desired level only after a year of training.

If you follow a training program offered to you above, then in a year you will achieve the following results:

Conclusion

In conclusion, I would like to say about the benefits of healthy sleep and nutrition. You need to sleep at least 8 hours a day, and lean on protein foods. This will help you improve your health, as well as pump up the body you have been dreaming of for so long!

Today I will answer the question: Nin fact, this is a very important question, since most men cannot afford to go to the gym. The reasons can be different: from lack of time to lack of money. But, despite this, they want to have a beautiful and toned body.

How to quickly build muscle at home?

What is needed for this?

In order to If you want to build muscle at home, you will need:

1. motivation (without it nowhere)
2. training equipment

It is important to understand that motivation and perseverance play a significant role in home workouts. Even if you don’t have training equipment now, then this is not a problem, at the initial stage, you can get by with ordinary items (for example, such as: plastic bottles filled with water or sand, a backpack filled with books or something else, etc.).

With constant exercise, you can gain muscle mass, increase endurance and muscle strength.

FOOD:

It is very important that if you eat right, because in order to make your body beautiful, training alone will not be enough. Percentage question: How to quickly build muscle at home?- most of it can be attributed to nutrition, because proper nutrition is about 70% of success in gaining muscle mass!

Now I will list the basic rules of nutrition and what you can eat, and you will already make a diet individually for yourself.

Basic Rules:

• eat those 5-10 times a day
• drink 2-4 liters of water a day
• get rid of food waste (mayonnaise, ketchup, sugar, etc.)
• consume 2g of protein * 1kg of body weight
• consume 0.5 – 1g fat * 1kg body weight
• eat 4g carbohydrates * 1kg body weight
• be sure to have breakfast

What to eat (best foods):

• me co (chicken, beef, rabbit, turkey)
• Fish and seafood
• chicken eggs (yolks in limited quantities: 1 - 3 per day)
• dairy (cottage cheese, cheese, milk)
• legumes (beans, peas, lentils)
• nuts, seeds
• porridge (oatmeal, buckwheat, rice)
• durum wheat pasta
• wholemeal bread (do not get carried away, 1 - 2 pieces a day are enough)
• honey (1 - 2 teaspoons per day)
• vegetables (you can eat as many vegetables as you want)
• fruit (do not get carried away with fruits such as: bananas, grapes, peaches, melons)

If you can’t choose your own menu with the right ratio of proteins, fats and carbohydrates for your own body weight, then I can help you with this. If you want me to pick up an individual menu for you (calculated everything by grams and time), then contact me through this page ->

WORKOUT:

Now let's talk aboutro workout. How can you quickly build muscle at home without training? But in order for the training to give results, you need to train intensively, perform the exercises with the most ideal technique and try not to miss training.

You will train 3 times a week for 45 minutes. Rest between sets - 60 seconds. The duration of this program is 8 weeks. The purpose of this program is to prepare your body for stronger and more meaningful loads.

So here's the workout itself:

1. Warm up 5 minutes
2. Twisting lying on the floor 4 to max
3. 4*15
4. 3*15
5. Squat (with bottles in hand or with backpack overhead) 6*30
6. Push-ups from the floor with a wide grip 4*20
7. 3*20
8. Push-ups on the uneven bars 4*15

The preparatory stage is over, now you can start more difficult training! You will train 3 times a week for 45 minutes. Rest between sets - 60 seconds. Previously, you trained the whole body at a time, and now we will break it down into 3 working days:

• press, back, biceps
• legs, shoulders
• press, chest, triceps

Monday:

1. Warm up 5 minutes
2. Twisting lying on the floor 4 to max
3. Hyperextension on the bench 4*15
4. Wide grip pull-ups to the chest 4*10
5. One arm dumbbell row 4*10
6. Pull-ups with medium reverse grip 4*10
7. Lifting dumbbells for biceps while standing 4*10
8. Hammer 4*10

Wednesday:

1. Warm up 5 minutes
2. Lunges with dumbbells 4*12
3. Squats with dumbbells 5*15
4. Standing calf raise with dumbbells 4*25
5. Dumbbell press sitting or standing 4*10
6. Lifting dumbbells through the sides 4*10
7. Breeding arms with dumbbells in an incline 4*10

Friday:

1. Size 5 minutes
2. Hanging leg raises on the horizontal bar 4*20
3. Dumbbell bench press 4*10
4. Push-ups from the floor head down 4*15
5. Breeding dumbbells lying 4*12
6. Push-ups on the uneven bars 4*10
7. Push-ups from the floor with narrow arms 4*15
8. French bench press with a dumbbell 4*10

Sincerely,

It is often extremely difficult for a beginner who first came to the gym to pump up muscles to understand what really needs to be done so that the muscles become stronger and muscle mass grows. Instead of focusing on the main points, he begins to study numerous subtleties, while losing a general understanding of the issue.

This material is the simplest (but at the same time working and effective) answer to the question of how it is really necessary to pump muscles. With enough perseverance and motivation, the following tips will help the novice lifter quickly gain muscle and build an athletic body through physical training.

1: Provide energy to the body

For naturally thin people (the so-called), the primary problem of gaining muscle mass and increasing overall body weight is the inability of the body to accumulate sufficient energy reserves. However, without this energy, neither active strength training nor the subsequent recovery and muscle growth are possible.

It is extremely important to provide muscles with additional energy by taking 15-20 minutes before training (a cocktail of fast carbohydrates and proteins), and during the training itself -. In addition, immediately after physical exertion, you need to take a sports protein, and within 1-2 hours, eat a full portion of regular food.

2: Use Basic Exercises

Since the body of a beginner usually does not know how to accumulate sufficient energy reserves for long-term strength training, beginner athletes need to focus on the most important thing - that is, not to overload the program with unnecessary exercises. Among other things, the total number of all sets of exercises should not exceed 10-15 sets.

The training program should include only those that are important both for muscle growth and for increasing hormonal levels. It is necessary to train no more than three times a week, and the duration of each strength training session should not exceed 45 minutes (excluding the mandatory warm-up and cool-down).

3: Do 5-7 reps

Muscle growth and muscle recruitment requires a signal from the musculature that it cannot cope with the current physical load and that it needs to increase strength (and volume). In simple terms, every workout you must “bring” the body to the limit of its physical capabilities, so that it expands this limit by building muscle.

The last repetition of the strength exercise should be given with great difficulty, leaving no strength for another. However, it is important to note that the optimal number of repetitions for - 5-7 repetitions - requires the use of significant working weights, and therefore appropriate insurance or the help of a personal trainer.

4: Increase your calorie intake

The second most important problem of an ectomorph, which does not allow to build muscle and increase body weight, is a chronic lack of appetite. The beginner's body, in fact, only cares about providing a minimum calorie intake, completely ignoring the signals from the muscles that they need additional energy for successful recovery and growth.

5: Help the body with supplements

The easiest way to optimize your metabolism is to take high-calorie sports supplements. If you want to build muscle, then whether you feel hungry or not, you must take several times a day. After a while, the metabolism will change and the body will get used to the new amounts of energy.

Among other things, caffeine and special pre-workout complexes containing arginine, beta-alanine and other supplements will help you train more efficiently by providing increased blood flow to the muscles, which, in turn, will create ideal conditions for expanding energy depots and resulting in further increase in muscle size.

The introductory course is all about how to gain muscle and create the perfect athletic body.

6: Analyze Your Results

Get in the habit of reviewing the results of your training weekly and dedicate 10-15 minutes to it on weekends. Write down the exercises you perform, your body weight and the total caloric intake in the program. Carefully analyze the results, and based on them plan the next week of training.

At first, such an analysis will seem complicated and completely unnecessary - however, if you spend 6-7 hours a week in the gym (including the road to training), it is extremely important to understand whether these hours brought any real result. After a month of keeping a sports diary, you will understand how important it is to increase the effectiveness of the training.

7: Set Realistic Goals

It is extremely important to adequately assess the capabilities of your body and not compare yourself with Instagram stars, professional athletes and bodybuilders. Firstly, their body is initially predisposed to building muscles; secondly, they started their training many years ago, so they clearly understand the rules of training.

In fact, the truth is that in the first year of training, even in the most ideal cases, it is extremely difficult to gain more than 6-8 kg of muscles, since the rate of muscle growth in a man with average genetics is. While this is a very, very good result, don't expect to be able to completely change your body in three months.

***

The main rules of strength training for gaining muscle mass are to focus on the multi-joint basic exercises performed with perfect form, consume more calories and analyze the results of training and the chosen nutrition strategy weekly. All other factors are only secondary.

Good day, friends. Most fans of lifting iron ask a completely logical question: “How to quickly pump up?”. After all, we, as a rule, do not want to spend a lot of energy to achieve a result. I want everything at once. To achieve any goal, there is a certain sequence of actions, a plan that can be adjusted along the way to achieve a result. But without a clearly constructed path to the goal (ideal body), a person can wander around the bush for years, like a kitten lost in the night forest.

Each bodybuilder (bodybuilder), regardless of the level of training, has his own philosophy of bodybuilding. Over time, our beliefs change to more perfect ones and then we reach new heights.

But absolutely every athlete will tell you that his approach to pumping muscles is correct. And so am I. THERE ARE NO GOOD AND BAD training schemes, but their effectiveness, at different stages of bodybuilding, for different purposes, and even more so for different people, will differ significantly.

I do not want to tell you that only my point of view is correct, but at the moment of my development, I believe that this approach is at least reasonable and logical, so I decided to show it to you.

Our views change in connection with the acquisition of new knowledge, so over the years you will understand more and more what is more effective for you and what practically does not work.

hare and turtle

The most interesting thing in bodybuilding is that not always a large amount of knowledge is a guarantee of the effectiveness of any philosophy. So many bodybuilders who have impressive muscle mass have no idea why. They are both lucky and unlucky at the same time.

Lucky, of course, because they spent much less resources (time, money, effort) to achieve an amazing body and now they are several steps ahead of others.

But it was not lucky for the reason that if it happens that the old methods stop working for them or become less effective (the body gets used to it, adapts), they will spend much more time selecting a new, working scheme.

The situation is similar to the fairy tale about the tortoise and the hare, where the hare immediately runs forward, but later runs out of steam rather quickly, and the tortoise slowly, but systematically and stubbornly goes to the intended goal.

Now, I think, you understand why it is important not only to choose the right method that works for you as much as possible, but also to understand why you are working according to this scheme. Then you will get the maximum effect!

How to pump up fast

Imagine that you are a beginner climber and you are about to conquer some peak. What are the main questions you have? I think there will be two main ones:

1. What will we take with us?
2. Which route will we take to the mountain?

After all, it is logical. To climb to the top, you need to know what we need when climbing and, in fact, how to climb this very peak.

But for some reason, many are looking for some completely irrational ways to reach the top. Someone will try to go around the mountain in a circle, so as not to increase the load and rely on the fact that this will reach the very top.

And someone, instead of the necessary equipment, will take a boat and oars with you. Do you understand why I bring such analogies?

All people want a beautiful body, but not many achieve truly impressive results, because. doing what they shouldn't. They walk around the mountain, instead of purposefully moving up.

To move along the shortest and most effective path, I have a cool article for girls and men about. Be sure to read. A lot of things will become clear to you.

Choosing your training program

The choice of a truly effective individual training program can lead to a stupor even "experienced" pitching. It is important to understand here that in order to judge the effectiveness of any training program, you need to practice it for at least a few months.

Because at first the muscles use less energy-intensive ways of adapting to a new load (improving the brain-muscle connection, increasing glycogen reserves, ATP, etc.), and only then does muscle growth begin.

I will not consider the stages of muscle growth and for how much you can pump up, because. I have already spoken about this and I do not see the point in repeating it. Now I'm just telling you the RIGHT way, in my opinion, on the way to a beautiful body.

For example, it will differ significantly from the program for the endomorph, and even more so from. I think it's understandable.

Now next, you need to decide what muscle quality you want to develop:

• Strength (powerlifting)
• Performance (bodybuilding)
• Endurance (crossfit, etc.)

And only then start compiling your training program.

There is no need to change one training program for another until you have been trained according to your program for 3-4, or even 5 months, because. muscle growth is far from a fast process.

load progression. The basis of everything

The undeniable key to success in bodybuilding is the progression of the load. Moreover, the load is not only the weight on the bar. There is one simple postulate here:

Muscles do not make sense to increase if the load does not increase.

And this is more than logical. The body is very greedy when it comes to energy, and building more massive muscles is a very time consuming process.

Firstly, large muscles themselves consume a lot of energy, even in a relaxed state, when you, for example, sleep.

Secondly, in order to build these same muscles, again, you need to spend a large amount of energy. First, during training, you need to resist the load, then recover, then make the muscles a little stronger and bigger. It is not profitable! Therefore, the body leaves you as much muscle as you need to perform a particular job.

Do not play sports? Here you have as many muscles as you need just for walking. Are you running? Here is the right amount of muscle for you. Are you lifting heavy weights? Need more muscle. Everything is in proportion to the cost.

Therefore, AT THE BEGINNING of your training, it is easiest to increase the load with the help of weight on the shells. When weight increases, the body makes the muscles a little stronger, after a certain time, in a certain phase, which is called the SUPERCOMPENSATION PHASE!

This is an incomprehensible restoration. Supercompensation

When the body has suffered stress (training in the gym), it begins to recover. After a certain time, it returns to its previous state. But the body is not a fool, and it perfectly understands that such a load can be repeated, and in order to be ready for this load, you need to make the muscles a little stronger than they were before training.

He begins SUPER RECOVERY (super compensation) to protect himself from possible re-loading.

But we are not stupid either, so it is during the period of supercompensation that we must increase the load! We should train next time for this muscle group precisely in the supercompensation phase! But the load must again be increased (weight on the bar or the number of repetitions in the range of 6-12 repetitions) so that the body begins to recover again, and then again make the muscles bigger and stronger.

Comprehensive development of all muscle structures

First, there are different types of muscle fibers that are designed to do different jobs:

• slow muscle fibers (running, walking, monotonous long load);
• fast muscle fibers (average load for 15-30 seconds);
• high-threshold fast muscle fibers (very hard work that requires maximum concentration and quick inclusion in work);

Secondly, muscle growth occurs not only due to the growth of muscle cells! There is also an increase (hypertrophy) of the sarcoplasm!

Only the development of all muscle fibers and other systems will contribute to the maximum growth of your muscles!

In professional bodybuilders, all muscle fibers are equally developed, and they also have a larger volume of sarcoplasm and glycogen. This proves that it is necessary to use an integrated approach in achieving a truly powerful body.

Load cycling

Each system of the body (nervous, cardiovascular, energy, etc.) requires different periods of recovery and, as a result, supercompensation also occurs at different times.

If we train only for myofibrillar hypertrophy, then we lose supercompensation for other systems.

For example, in order to train energy, you need to train lightly (30-40% of the working weight) and not to failure, so supercompensation occurs already on the 5-6th day. We train myofibril hypertrophy to failure in the range of 6-12 repetitions, and supercompensation occurs 11-13 days after such training.

Any normal physiologist knows this, but very few use this incredible opportunity in their training.

Therefore, only with the uniform development of all body systems, we can count on a truly impressive result.

If you always train only hard (for hypertrophy of myofibrils), then sooner or later it will stall your results or even worse, drive you into a state of severe overtraining.

Act Consistently

When, it is no longer possible to progress the load linearly (simply by increasing the weight on the bar from workout to workout), because. progress will sooner or later slow down a lot, until it stops completely, then you need to consistently connect the training of other systems in order to expand the possibilities for muscle growth.

No need to train everything in a row, because. this will disperse the focus on a specific target.

If the goal is to feel better in the muscles (as in the first 3-4 months of training), then concentrate on this. No need to rush back and forth. Otherwise, you will get an average, unexpressed result.

Your dope is food

Food is a great tool for getting a great figure! Proper manipulation of carbohydrates and proteins in the diet, as well as the timing of their intake, can give significant progress in muscle growth, as well as fat burning!

Eating is an integral part of post-workout recovery, because it takes bricks to build a house.

It performs the most important functions:

• acceleration / deceleration of metabolism (metabolism);
• acceleration of anabolism (building body tissues);
• slowing catabolism (destruction of body tissues);

A prerequisite for progress is sufficient, anabolic (growth-promoting) nutrition.

Also a good addition to the main diet is the appropriate sports nutrition (protein, creatine, L-Carnitine, Arginine, etc.). But at the very beginning of classes (9 months-1 year) there is no point in it. You will grow well anyway.

The most powerful weapon

I don't think I'm going to reveal the unknown if I say that ALL PROFESSIONAL BODYBUILDERS use steroids. This is a powerful weapon that forgives many mistakes against the background of enhanced anabolism.

And indeed, all athletes have their own “natural ceiling”, which does not allow them to grow further, at the same speed. It is difficult to put up with gains in the size of the biceps of 0.5 cm per year. For further growth (if you are a professional athlete), it makes sense to resort to the help of pharmacological support.

But there is one amendment here, in order to use steroids, the athlete must learn to build muscle mass on his own, without pharmacology, in order to prepare the body for stress and understand for himself whether he wants to move on. Otherwise, the question is: “How to pump up quickly?” can't even stand.

Many make a fatal mistake, starting taking steroid drugs in the first 2-3 years of iron training, thereby undermining their endocrine system, reducing the susceptibility of receptors to them, and, what to say, in the end, losing all their results, and sometimes health , after similar several courses.

If you do not compete, you are not a professional, and, moreover, you “in kind” did not build up 15-20 kg of muscles (only not “dirty mass”, but pure muscles, without fat), then ABOUT ANY STEROIDS AND SPEECH CANNOT BE! Dot.

conclusions

1. Approach responsibly to the choice of the training program. Remember that it is better to immediately go on the right road, in the right direction, and at the same time be able to turn onto a more efficient path.
2. Learn how to properly contract your muscles (work with light weights for 3-4 months).
3. Muscles do not grow if the load does not increase.
4. It is necessary to increase the load in the phase of super recovery (super compensation).
5. To develop your muscles to the maximum, you need to develop all types of muscle fibers and related systems.
6. Supercompensation for different systems occurs at different times. Alternate heavy and light workouts (load cycling).
7. Do not rush to train everything at once. Act consistently. Focus on a specific goal and go towards it until it is necessary to change the landmark.
8. Eat well.
9. FORGET ABOUT ANABOLIC STEROIDS.

I hope now you understand how to pump up quickly. The main thing is to approach bodybuilding wisely. Compliance with these rules will lead you to an amazing body with the least loss of time. And this is the most expensive resource.

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

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 thus 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 pace 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 apart, your 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, a wide 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 will work on your musculature and endurance, add an aerobic element, and really increase the difficulty 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

For active stimulation of the muscles of the lower body through body weight training, 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.