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Exercises in the gym for weight gain. Muscle building program for men - advanced level. The program must be long.

This basic training program is devoid of any personality and is designed to gain overall body weight. it does not provide. The scheme consists of three cycles - strength, mass-gathering and shaping and basically includes only basic exercises.

Why are basic mass building exercises the best?

Their sequence is not accidental, because each of these stages in the process of muscle hypertrophy has its own time and place. Each of them is extremely important and serves for specific purposes, and the controlled change of such cycles is the magic key that unlocks the treasured chest of increasing muscle volume. So…

Mass Gain Cycle #1. Strength training

Why is it needed? In bodybuilding, muscle size, shape, and proportion are more important than bench press or squat results. Therefore, constant training aimed at the constant growth of strength indicators is the lot of representatives of powerlifters, strongmen, weightlifters. Tangible increase muscle mass from exercises performed with a small number of repetitions, only rare lucky ones can get, whose muscles consist mainly of.

A common person from such basic program training, the return in the form of growth in muscle volumes is very modest. But this is normal, because the goal of strength training is different - not the global growth of large muscle groups, but the increase in strength and endurance of small, but very important assistant muscles (, back extensors, lower back muscles, shoulder rotators,). They do not directly affect the overall set of muscle mass, but their participation in increasing muscle volume is invaluable.

To raise a heavy barbell to the biceps, cleanly bend the arms and slowly lower, you need strong and enduring forearms, wrists and lower back muscles. And to shake a serious weight on the triceps with a narrow grip will not work without a strong and front delta. In other words, the strength period of training is the construction of a reliable foundation for the building of muscle mass under construction.

How long does it last? Strength training will last exactly 6 weeks, then a two-week rest will come. We will rest after each stage and the 14-day one is also an important part of this mass gain scheme. It is necessary to give the body rest, recover, and even put the muscles in a state of mild detraining. However, you should not be afraid of such a long break in training, because upon returning to classes, this small digression will allow you to gain weight much faster.

How to train? During the power cycle, we train three times a week, that is, after a day of training, a day or even two rest is sure to follow. The duration of the workout (including warm-up) is no more than an hour. Rest between sets - 60-90 seconds. The number of repetitions in each exercise is exactly 6, but there are separate stages inside this mass gain cycle:

Week 1. We work with 100% load. This means that the weight of the weight in the exercise is selected so that the last, 6th repetition is really the last. This week we are going all out.

Week 2 Load 70% of the previous week. We perform the same exercises, but only reduce the weight by exactly a third. The task of these seven days is to recover before the next difficult seven-day period.

Week 3. We increase the load to 105%. The maximum task is to increase the working weight in each exercise by 5 kg.

Week 4. We reduce the load again to 70%

Week 5. Again, add weight in the exercises and go to the load of 110% of the first week.

Week 6. The load is already reduced to 60%. This is the last training week power cycle, its task is to maintain muscle mass, but against the background of accumulated fatigue, not to fall into a state of overtraining.

Week 7 and 8. Rest.

Output: load cycling allows you to gradually but steadily increase the working weight without the risk of injury

Strength training program:

MONDAY. Legs + biceps

(wide stance), 5 sets of 6 reps
Leg press in the simulator (wide stance), 4 x 6
Leg curls in the lying machine, 4 x 6
Rise on socks in the simulator while standing, 5 x 6
Lifting with a barbell for standing biceps (curved neck) 4 x 6
Incline Bench Curl with Dumbbells (45° incline) 3 x 6

WEDNESDAY. chest + triceps

(head up) 5 x 6
Dumbbell bench press on a horizontal bench (neutral grip) 4 x 6
Push-ups on wide bars 3 x 6
French bench press 4 to 6
Dumbbell bench press with two hands from behind the head 3 x 6

FRIDAY. Back + shoulders

Pull-ups on the crossbar or in the gravitron (reverse medium grip) 5 x 6
Rod pull to the belt in an inclination (straight grip) 4 x 6
Deadlift 3 x 6
(neutral grip) 4 x 6
Breeding dumbbells standing 3 x 6
Standing barbell shrugs 4 x 6

Note: it may seem that a mistake has crept into this training program for strength - they are missing. But this is no coincidence:

Firstly, basic exercises performed in a strength style are more effective for pumping the press than bending on an incline bench or crunches performed by the dozens per set.
Secondly, mass training is carried out against the background of an increased caloric content of the diet, and the appearance of press cubes is possible only with a decrease in fat reserves caused, on the contrary, by a decrease in calorie intake.

No one forbids to pump the press during the strength training period, but it would be more correct to do this at an hour of the third, formative training period.

Output: the strength training program is aimed at hypertrophy of red muscle fibers and serves to increase the strength and endurance of small muscle assistants.

Mass Gain Cycle #2. Mass training

Why is it needed? The period of training for mass is aimed solely at increasing muscle volume. Also, like the strength cycle, it lasts 6 weeks followed by two weeks off. It is in this training cycle that the main mass gain of large muscle groups occurs.

How to train? This training program for gaining mass includes basically the same basic exercises as in the period of strength training, but with more complicated variations. The number of repetitions in the approach is exactly 10. We reduce the working weight, in comparison with the previous stage, by 30%. The task is to increase the time the muscles are under load and involve other types of muscle fibers in the work. We train during this period strictly every other day, that is, on one week we will have three classes, on the other - 4.

The amount of work performed per workout increases, in order to meet an hour of time, we reduce the breaks between sets to 45 seconds. In each last approach of the exercise, we perform 2-3 partial repetitions. We combine exercises for small muscle groups (shoulders, biceps, triceps) into.

The magnitude of the load in the training cycle for mass is increasing, but changes every week: the first is 100%, the second is 70, the third is 105% (that is, the weight of the weight must be increased from the level of the first week by 5%), the fourth is 70, the fifth - 110% (we increase the weight by another 5%), the sixth - again 70.

Training program for gaining muscle mass:

MONDAY. Legs + shoulders

Back squat (medium stance), 5 x 10
(narrow stance), 4 x 10
Romanian deadlift to mid-calf, 4 x 10

Delta superset 5 x 10

Seated dumbbell press (regular grip, in line)
Breeding dumbbells standing

Barbell shrugs (wide grip) 5 x 10

WEDNESDAY. chest + triceps

Incline Dumbbell Press 5 x 10
Dumbbell bench press on a horizontal bench (regular grip) 4 x 10
Push-ups on wide bars 3 x 10

Superset for triceps muscles 5 x 10

French bench press
Dumbbell press with two hands from behind the head

Rise on socks in the simulator while sitting 5 x 10

FRIDAY. Back + biceps

Pull-ups on the crossbar or in the gravitron (wide straight grip) 5 x 10
4 x 10
Bent over row (reverse grip) 3 x 10
Deadlift 3 x 10

Superset for biceps 4 x 10

Standing Curl (Barbell Curl)
Standing dumbbell curl with supination

Hammer curls standing 3 x 10

Output: This muscle building training program is designed to increase the volume of large muscle groups - the back, chest and quadriceps.

Mass Gain Cycle #3. Muscle Growth Workouts

Why is it needed? This is the final stage of a semi-annual muscle building training program and usually occurs in the spring. Therefore, his goal is triple - involving the usually "sleeping" (slow-twitch) muscle fibers into work, improving muscle shape and reducing body fat.

Best Back Exercises

How to train? The number of basic exercises included in this training program for muscle growth is reduced, and the formative ones, on the contrary, are increased. The number of repetitions in each approach (except for exercises for the press, forearms and lower legs) increases to 20. We reduce the rest between sets even more, to 30 seconds, most of the exercises, both for large muscle groups and for small ones, are combined into supersets.

Adding exercises to the press. If the previous period was devoted to the chest, back and legs, then this one is dedicated to the shoulders, biceps and triceps. The number of workouts per week increases to four (first workout + rest day, then two workouts in a row + rest day + new workout). We try to observe the principle of progression of the load, that is, we again cycle the value of the working weight from week to week, trying to increase it at least a little on the third and fifth weeks.

Mass gain training program

MONDAY. Legs + triceps + abs

Front Squat (Front Squat) 4 x 20
, 3 x 20

Superset on legs 4 x 20

Leg curls in the lying machine
Straightening the legs on the simulator while sitting

Triceps superset 4 x 20

Narrow Grip Barbell Press
Reverse push-ups from the bench

Press prayer exercise, 5 x 8

WEDNESDAY. Back + biceps + shoulders

Pull-ups with a parallel grip 5 x 20

Superset on the back 4 x 20

Reverse grip pull to the belt while standing
Upper block pull with straight arms ()

Seated Dumbbell Press 5 x 20

Shoulder superset 3 x 20

Breeding with dumbbells standing

Lifting the bar for biceps while standing, 5 x 20

THURSDAY. Chest + calf + abs

Incline dumbbell bench press (head up) 5 x 20
Dumbbell bench press on a horizontal bench (neutral grip) 4 x 20

Superset on the chest 3 x 20

Dumbbell bench press with a narrow parallel grip
Hand reduction in the butterfly simulator

Superset on the lower leg 5 x 8

Lifting on socks in the simulator while standing
Lifting on socks in the simulator while sitting

Hanging Leg Raise 5 x 8

SATURDAY. Biceps + triceps + forearms

Barbell bench press with a narrow grip 5 x 20

Triceps superset 4 x 20

Push-ups on narrow bars
French bench press with a barbell

Superset for biceps 5 x 20

Curl with dumbbells seated (bench incline 30°)
Biceps curl with dumbbells standing with supination

Hammer curls with dumbbells standing 5 x 20
Lifting the bar with a reverse grip 5 x 8

Note: we change the frequency of pumping triceps and biceps every week: the first week - we pump triceps first, the second - biceps. This will make it possible to pump these two muscle groups with the same intensity.

Output: the last stage of the mass program is designed to activate red muscle fibers and is aimed at the growth of the muscles of the arms and shoulders

Conclusion

The described training program for mass gain is not the only correct and infallible one. Depending on your own preferences, goals and health status, it can be changed, but this mass gain scheme itself should remain unchanged. This will allow, albeit slowly but surely, to increase muscle volume year after year, avoiding overtraining and stagnation. You just need to remember that, because the road to big muscles does not begin in the gym, but in the kitchen. May the force be with you. And mass!

Do you dream of changing your body and pumping up muscles so that instead of an angular figure, you can see elastic muscles and a relief press in the mirror? The Beginner's Guide is for men aged 18-35 who are of average or slim build. We do not recommend this program for teenagers under 18 years of age, as the suggested strength exercises may adversely affect growth and overall development of the spine.

Introductory strength training course

For the first time coming to the gym, a beginner begins to repeat what most people around do - endless exercises on simulators and enhanced pumping of the arms. At the same time, there is either no training program at all, or the classic scheme of three workouts per week is used (that is, "Monday - back, Wednesday - legs, Friday - chest").

Unfortunately, this training scheme is not very effective for thin beginners who have problems gaining muscle mass. They need, consisting of only five complex exercises with a barbell, which best affect the hormonal background of the body and metabolism.

Set of muscle mass

The purpose of the first week is to study the technique and mechanics of basic exercises. Use an average working weight and try to feel the work of the muscles. Follow the proposed program on Monday, Wednesday and Friday. The total duration of the workout is 40-45 minutes, including warm-up and cool-down.

- 3 x 10
- 2 x 12-15
- 2 x 12-15
- 2 x 12-15
- 2 x 12-15
- 2 x 12-15

Diet for muscle growth

The main problem in recruiting muscles for is that their body does not know how to accumulate enough energy either for strength training or for subsequent recovery and growth of muscle tissue. That is why the diet, in fact, is more important than the training itself.

Most often, ectomorphs eat little and do not even cover the daily calorie intake - or they do, but at the expense of the wrong foods that cause a set of belly fat. For muscle growth, the caloric content of the diet should be 20% higher than normal, and the diet itself should be made taking into account a number of rules.

Nutrition rules for mass gain

A sports diet is not just an increased intake of isolate protein or other supplements from. In order for an increased calorie intake to give an increase in lean muscle mass without fat, you need to carefully analyze your diet and follow three rules:

1 . Fat should account for 30-35% of calories. A smaller amount of fat will lead to a decrease in immunity and a drop in testosterone levels, a greater amount of fat will lead to a set excess weight. In this case, the types of fats also play a significant role - but more on that later.

2. Two times less protein than carbohydrates. The biggest fitness myth is that the more protein, the better for muscle growth. Real research refutes this, showing that the amount of protein in the diet should be about half as much as the amount of carbohydrates.

3. The basis of muscle growth is the right carbohydrates. About 40-45% of the calories of a sports diet for muscle growth should be carbohydrates with medium and low GI, and immediately after strength training, a cocktail of protein isolate and fast carbohydrates is recommended for closing.

Mass training program: 1 week

Before changing your diet, it is important to understand what you are dealing with. Write down everything you eat in a day (by weighing the portions if possible), and then calculate the approximate calorie content and the amount of proteins, fats and carbohydrates. See the menu with recommendations and sports supplements at the link.

***

The secret to rapid muscle growth is enhanced nutrition (subject to a number of rules) and rare, but heavy, strength training using multi-joint basic exercises. Everything else (sports nutrition, "advanced" training methods, and so on) plays a much less important role.

A mega-effective training program for gaining muscle mass and strength, for men, NATURAL, which involves visiting the gym 3 times a week. All with detailed explanations...

Then, touch the pull of the vertical block to the chest or pull-ups. What's better?

In my opinion, for the vast majority of people it’s better - because most people DO NOT know how to pull up correctly (technically, as it should, feeling the back muscles). Most often, people twitch at random, mainly due to the biceps, as a result, the back does not develop as effectively, or does not develop at all due to the fact that it does not receive the proper load.

Pull-ups will be better for those who know how to pull themselves up correctly, who know how to feel a working muscle, and there are not as many such people as you think. From all the people who pull themselves up in the gym, in most cases, they don’t feel a damn thing ... only a few, pros.

The thrust of the vertical block in this regard helps to solve the problem, because. imitates the same pull-ups (that is, it is an analogue), the only difference is that in pull-ups we pull (pull) our body to the projectile (crossbar), and in the vertical block pull we pull the projectile to the body. In terms of impact, there is no difference.

By the way, about the impact. This exercise develops the latissimus dorsi muscles (gives the back a V-shape). It is extremely important, in no case should you skip or replace it with something else.

So how does vertical traction help solve the problem? Very simple! In this simulator, you have the opportunity to put medium or even light weights and clearly work out the technique (learn to turn off the biceps from work, produce traction due to the muscles of the back, learn to feel the latissimus dorsi), and this will be much more effective than twitching from randomly crossbar ... pulling up due to the biceps, without fully developing the back. Do you understand?

P.s. this is not a joke, I know a lot of guys in the gym who pull up well even with weights, but their backs leave much to be desired (i.e. they are narrow), and all because they work mainly due to the biceps, not the muscles back. So, if you don’t feel your back, you don’t know how to pull yourself up, traction is to help, you don’t need to repeat the fate of the guys from my gym)).

For those who are not in the know, this exercise is aimed at working out the latissimus dorsi muscles in thickness (note, not in width, but in THICKNESS), if in the pull of the vertical block to the chest we developed the latissimus dorsi muscles in width, then in this exercise - we develop THICKNESS. This is also extremely important if your goal is to have a powerful back!!!

Deadlift at the end - optional (if you can, it's better to do it). If you can’t, for example, due to back muscle injuries or such an unpleasant phenomenon as (predisposition, etc.), then don’t do it.

Why is the deadlift at the end and not at the beginning, as is usually recommended?

Because the deadlift is a very energy-intensive exercise! VERY. It is very heavy, and when properly performed, it takes all the strength, to such an extent that after it - the back is normal (namely, its necessary sections, other the right exercises) you won’t train anymore ... well, because deadlift - does not give a damn in terms of the width of the back (in terms of the back it develops only the extensors), and takes all the strength, it is not reasonable (from my point of view) to put it in the first place. In the end - reasonable, in the beginning - no!

Wed LEGS

4х10-15-20
4h10-15-20
4x8-15
4x8-12
4x6-12
4x6-12

Wednesday comments:

The first exercises, they go, not as usual - squats or leg presses or the like, but calves.

The two most important exercises: the first develops the soleus (it is located under the calf, and, as it were, pushes it out, due to this it looks more massive), and the second develops the calf itself. Both exercises are extremely important and mandatory (you can’t concentrate on one thing, both movements are important, otherwise you won’t see massive shins).

Why shins (calves) in the beginning? Because training calves at the end of training, after a full leg muscle workout (after squatting, leg press, etc. exercises, when after these movements you can barely stand on your feet, they tremble, etc.) is very (on my opinion) and once again very difficult. Therefore, in the beginning - the most, in my opinion, the time. In addition, many people give up on working out calves at the end of a workout ... because they are already tired, and laziness takes its toll ... in the end, with this attitude - they won’t see voluminous calves ... and without fully developed calves, your legs will look ridiculous, without calves, legs - not legs ...

After the calves, there are, again, not the main exercises, such as squats, leg presses, etc. and exercises that develop biceps of the hips (back of the thigh).

For those who don’t know, the muscles of the legs, in fact, consist of a quadriceps (front of the thigh) and biceps of the thigh (back of the thigh), and when there is a well-developed quadriceps, but there is no biceps of the thigh, the leg looks, to put it mildly, “flawed ”, especially from behind (a pitiful sight), out of proportion, not fully developed, SMALL. Do you understand? This is the answer for what you need to train the hamstrings.

To build muscle and become stronger, you need to train effectively, so we continue to acquaint you with ways to build training under different tasks. This time we will consider two options for a weight training program designed for 3 times a week.

Basics

Before you start rocking, you need to understand the basics of gaining mass. You can do at least twice a day every day, do each exercise until you drop, and in the end not get a single kilogram in addition to what was.

And all because mass gain is a whole science. And again, let's make a reservation, if you gain weight on a pharmacological course, every week you will add solidly in muscle terms. The results will be visible in the mirror. But the course has several bad sides:

Muscles stay on course, as soon as you stop delivering “pharma” to the body, a rapid regression will begin.
A negative effect on sexual function in men (over time, it weakens, since the body stops producing its testosterone) and the appearance of secondary sexual characteristics of the male type in women (coarsening of the voice, etc.).

Pharmacology works on the principle of "I want here and now." It's like a loan: you quickly get what you want, and then pay for it for a long time. Not just money, but health and quality of life. Competent course - long, periodic, including rehabilitation measures for the gonads. If you are going to show off your muscles once, it’s better not to try. If your priority is health and harmonious development of the body, even more so.

So, you set out to build muscle. This will require:

Properly build nutrition.
Follow the training regime - 3 days a week.
Actually, make a competent training program.
Plan a complex of sleep, rest, wakefulness.
Pay attention to health and take into account contraindications.

Nutrition

You need to figure out what body type you are. For each of the three types (ecto-, endo- and mesomorphs), the daily calorie content will be different. Ectomorphs have the hardest time gaining mass. Therefore, they will need to eat more intensively.

For endomorphs, it is enough to add a little more carbohydrates to the diet than is necessary for a slim figure, and their mass will go up.

In any case, no matter what type you are, you need to eat a lot of proteins, carbohydrates and fats. Do not forget to take vitamins, chondroprotectors, creatinine and some of the amino acids in parallel.

The number of meals - 4-6 times a day.

Training mode

The three-day training program is a classic bodybuilding scheme for gaining lean body mass. You can train 2 days a week. The frequency of training will depend on your body's ability to recover.

If you are taking enough needed by the body substances, the muscles will recover faster. Thanks to this, you will be able to practice in a day. With poor nutrition, recovery can take much longer, which greatly reduces the possible number of sessions per week.

In bodybuilding, it is important to give the muscles a critical load so that they grow. In powerlifting, there is more emphasis on strength rather than muscle shape. Nevertheless, gaining mass in bodybuilding is a must, and in powerlifting it is natural. As strength increases, so does body weight.

A three-day training program will be the best option in bodybuilding, because in 3 workouts you can pump all the key muscle groups.

Option A

The training program in gym should work all the muscles. The emphasis is on core exercises. Minimum isolated, maximum basic elements.

The training regimen in the gym for girls will be exactly the same, despite the gender differences. But their mass does not grow so noticeably (we are talking about muscles, not fat, because it is usually easier for girls to get better than boys). In general, it is better for girls not to focus solely on gaining muscle mass and fall in love with regular fitness.

A training program for gaining muscle mass might look like this.

Day one: legs and shoulders

Cardio and workout.
Barbell Squats: 5 sets of 5-6 reps.
Leg press: 3 sets of 8-10 reps maximum weights.
Lunges with dumbbells or: 3 sets of 10 reps.
Bench press sitting from behind the head: 4 sets of 6-8 repetitions.
Work on the press: lifting the legs in the hang with weights 3-4 sets of 10 repetitions (you can hold a dumbbell between your feet, you need to bend your knees a little).

Day two: back and biceps

Cardio and workout.
Hyperextension: 3 to 15 without weight with a straight back.
Deadlift: 5 to 5-6 with maximum weights.
Thrust of the upper block to the chest: 3 to 8.
T-bar row or dumbbell to the belt in an incline: 4 to 8.
Barbell for biceps: 4 to 6.
Hammer: 2 to 10.

Third day: chest and triceps

Cardio and workout.
Bench Press: 4-5 x 5-6 reps.
Bench press on a bench with an inclination of 30 degrees: 3 to 8 times.
Reduction of hands in a crossover to the bottom of the chest: 2 to 10 times.
Extension of the arms in the block: 3 to 10.
Press: twisting on a Roman chair: 4 to 10 times with weight.

You need to rest 1-2 minutes between sets. If you haven't rested enough, you won't be able to fully complete the set.

Weights should be maximum, no pumping, cheating, carefully follow the technique.

For those with back problems, deadlifts and squats should be removed. The latter can be replaced with squats in the Smith, HACK machine, or just a leg press.

Which exercise you will do depends on the severity of the back condition. If there is a sharp pain when bending, discomfort, it is better not to tempt fate. Either you've done the deadlift squat wrong, or you just shouldn't be doing it (at least for the time being).

Option B

And another 3-day training program. The second option is more designed for the development of power qualities.

Day 1

Cardio and workout.
Hyperextension: 2 to 15.
Deadlift: 5 sets of 5 reps and a sixth set with 60% of working weight for 15 reps.
Bench press: 5 to 5 with heavy weight, but not the maximum.
Hammer for biceps: 2 to 10.
Press: 2 x 2 hanging leg raises with weights and 2 x 10 twists on a Roman chair with a dumbbell.

Day 2

Cardio and workout.
Bench press: 3 to 5 and 2 to 3 with maximum weights.
from the chest: 3 to 8-10 with maximum weights.
Reduction of hands in a crossover, breeding dumbbells lying on a horizontal bench in supersets: 2 to 10 and 2 to 10 (alternate 1 approach of reduction with 1 approach of breeding).
Extension of the arms on the block: 3 to 10, 1 to 8, 1 to 6, 1 to 4 - we make a "ladder" with increasing weights. You should be maxing out on the last 2 reps of each set in proper form.
Press: twisting on a Roman chair 3 to 10 with weight.

Day 3

Cardio and workout.
Barbell squats: 5 to 5.
Leg press: 3 x 8-10.
Pulldowns of the upper block or pull-ups with a narrow reverse grip: 4 to 8 with weights.
Pullover: 2 to 10.
Cardio: 15 minutes with 1 interval.

You can remove the deadlift, put the leg press instead. It all depends on your physical capabilities.

Eliminate isolated exercises. You can change various auxiliary elements every 2 weeks, for example, bringing your arms in a crossover to a dumbbell press upside down, or lunges with dumbbells to extend and bend your legs in a simulator.

A two-day mass training program will be very different from the above, because the whole body needs to be worked out in 2 days. At the same time, the duration of classes should not be excessively delayed.

The training program for girls, if they also want to gain weight, will look about the same.

Both training programs are aimed at developing muscle mass and strength.

Sleep and health

No matter how perfect the training programs are, without proper sleep and good health, you will not be able to build muscle.

Firstly, if you often catch a cold, you will take breaks in classes. A week break is already rolling back your results.
Secondly, if you have weak connective tissue (a congenital diagnosis), you will pull the ligaments more often than usual when reaching large weights. Enough of one careless movement or a one-time bad warm-up.
Thirdly, insufficient sleep greatly slows down the anabolic processes in the body.

Therefore, you need to sleep well and harden. Muscle building requires stability and monotonous long-term work on your body, an iron will and a healthy stomach.

In a competent program, it is important to indicate the correct working weight. It is selected experimentally. The effectiveness of each individual program depends on the correctness of its choice.

What needs to be done in order to have a beautiful and, of course, the first thing you need to do is develop a foundation from which the figure of your dreams will subsequently be molded. on mass - the basis with which every bodybuilder should start. There is no point in immediately starting to dry - after all, in order to make the muscles beautiful and embossed, they first need to be pumped up.

must be subject to several conditions. This:

Clear class schedule.
Compliance
Enough time to rest.

It is worth remembering that if you intend to practice seriously, then failure to follow even one of these rules can delay you on the way to your goal. Let's consider each of them in more detail.

Class schedule

The weight training program implies a clearly established training schedule. It should indicate the days of training and rest, as well as the system of exercises for each session. The most popular among bodybuilders is the schedule, which includes three workouts per week. This option is ideal for beginners and intermediate athletes. With this method of training, the muscles have time to fully recover by the next lesson. Mass training (3 days) allows you to evenly distribute all the main

For higher level bodybuilders, a four- or five-day split can be used. Such frequent training is necessary in order to carefully work out each muscle group.

Nutrition

In order for muscle training to bear fruit, you need to start eating right. And this is not only the exclusion from the diet of alcohol, fast food and other junk food. For bodybuilder proper nutrition has a slightly different meaning than for an ordinary person.

It is not necessary to say that it is necessary to eat correctly and often - at least 6 times a day. In addition, when gaining mass, it is important to drink a large number of water, especially in training.

Sports nutrition

In the world of bodybuilding, there are a huge number of all kinds of foods and supplements. For more effective mass gain during training, it is best to use the following types:

Gainers.
Proteins.
Amino acids.

Amino acids are also suitable for people of all types. They accelerate the growth and recovery of muscles after training.

Rest

A mass training program will not be worthwhile without sufficient recovery time. The same muscle group should not be trained more than once a week - overtraining will cause the exercises to do more harm than good. If symptoms such as loss of appetite, feeling of soreness or weight loss are present, it is necessary to suspend training for a while.

Any fitness room provides a huge selection of all kinds of simulators and exercises. But for weight gain, not all of them are equally useful. Of course, each of them will have a good effect on your body in its own way, but you should still focus on basic exercises. on the mass includes those exercises that involve several muscle groups at once. These include:

Bench press.
Deadlift.
Barbell squat.

Regardless of the schedule on which you are engaged, these exercises must be included in the program.

bench press

It is the simplest, but at the same time one of the most effective exercises. It can be performed in two ways - wide or narrow grip, but only the first option will be discussed in this article.

In the first case, the main load falls on the pectoral muscles, the front deltas and triceps are also involved. Grip width is determined individually for each person. You should know that the wider the grip, the shorter the path of the bar from the top point to the chest, and the more the pectoral muscles are involved. But do not take too wide, choose the optimal position from which you can do this exercise for a set number of times. Despite all its seeming simplicity, there are several nuances in its implementation.

First, it is the number of sets and repetitions. To build muscle mass, the best option is to carry out 3-4 sets of 6-8 repetitions. It is important to increase the weight from approach to approach. With the right weight selection, the last reps should be performed with a little help from the spotter.

Secondly, when performing a bench press, you can adjust the position of the bench. So, if the legs are above chest level, the lower bundle of pectoral muscles will be activated. If, on the contrary, the chest is above the level of the legs, then the upper beam is activated.

A prerequisite for the bench press is that the bar must touch the chest at its lowest point. Only then can you begin to squeeze it to its original position. It is also necessary that the feet and buttocks are tightly pressed and do not move during the exercise.

Deadlift

No mass training program can be considered mass without a deadlift. This exercise is the most complex of the bodybuilder's arsenal. When it is performed, absolutely all muscle groups are involved, but this only works if the technique is correctly followed.

Many novice athletes do not use this exercise in their classes due to the fact that supposedly you can injure your back. However, every exercise is dangerous in some way, and you're more likely to get injured if you don't deadlift. If you do not chase maximum weights, follow the technique and use a fixing belt, then the risk of hurting your back is minimized.

When doing this exercise, many mistakes are often made. Moreover, they are performed not only by beginners, but also by experienced athletes. For example, it is important to know that the deadlift must be performed from the bottom position. That is, it is not necessary to put the barbell on any racks before starting the exercise.

It is important to do the first lift from the floor using your hips to push - lifting the barbell using only your back can easily cause injury.

Another common mistake is that many do not consider it necessary to lower the bar to the floor. Remember - this is as important as touching the bar to the chest when doing the bench press.

Squats

It is the main exercise for pumping the lower body. It allows you to increase strength and promotes a rapid set of muscle mass.

The main mistake of all beginners is that they just squat down. When performing this exercise, it is necessary to take the buttocks back and slightly spread the knees to the side. This reduces the load on the lumbar and makes the exercise more effective and safer. It is also worth using a fixing belt.

Another common mistake, mostly among beginners, is the position of the neck. It is necessary to put the bar only on otherwise you can easily earn an injury to the cervical vertebrae.

For different people grip is customizable. But mostly you need to keep your hands in a position slightly wider than your shoulders. This can be a problem for high-level bodybuilders with developed shoulder areas or people with stiff joints.

At home, the process of gaining mass will be much more complicated and lengthy. Still, you mostly need to practice in the gym, but do not despair if this is not possible. Although progress from home workouts will take more time, this is offset by the fact that you do not need to go anywhere and spend extra money on the gym. But it will also require much more motivation - at home it will be much easier for you to give yourself an indulgence. If there are no problems with this, then some exercises for home workout will be listed below.

Home training for mass gain is different from training in the gym, but you can still notice some similarities. For example, the bench press can be replaced with regular push-ups. Vulture in this case will be replaced by your own weight.

Push-ups can be done in several ways:

Classic push-ups from the floor. They will develop the pectoral muscles and engage the triceps a little.
Push-ups on supports. Hands are placed on some racks (for example, stools), legs should also be placed on some kind of support. In this exercise, it is important to achieve the maximum amplitude of repetitions. It works out the pectoral muscles in more detail.
Standing push-ups. This exercise is performed while standing on your hands, legs leaning on the wall. These push-ups work your shoulder muscles.
Push-ups with a narrow stop. The palms should be placed, almost touching each other. This exercise works the triceps well.

There are several types of exercises that will help work out the lower body at home:

Squats. Classic squats will help pump up the area of the quadriceps of the legs, and will also use the biceps and buttocks a little. When doing squats, it is important to make sure that your knees look in the same direction as your socks.
Lunges. An excellent exercise that can be performed both in the gym and at home. It can be performed either with dumbbells or using only your own weight. It works the entire lower body - from the buttocks to the calves.

If you have a horizontal bar at home, then with it you can additionally develop the muscles of the arms and back. Regular pull-ups develop the shoulder area and the muscles of the biceps and triceps of the arm well. The wider the grip during execution, the more the latissimus dorsi and shoulder blades will be involved.

You can then perform the main load will receive the biceps of the hands.