Exercises for gaining muscle mass program. Weight training program for beginners. What is a basic training program

Dial program muscle mass for men, it is a kind of Rubik's cube, which can be collected endlessly. This does not mean the futility of the attempts, but solely about the fascination of the training process in terms of its diversity. Today we will approach the training program from the point of view of an experienced athlete who is ready to solve complex problems and is diligently aimed at obtaining the highest quality result.

So, we have passed the stage. The third will require even more return from you than before. If you are persistent in your quest to gain muscle mass and build muscle, you will have to invest in yourself and in sports, sacrifice time, study and perhaps forgo some benefits, but this is a necessary sacrifice that will inevitably have to be paid, because nothing is given fast and free. Well, since I’ve brought such a cloud, then it’s time to report on the most important point of the third stage - now you will need to train every day. But there is a bright side to this - we will train only one muscle group per day.

On the this stage The training program for gaining muscle mass for men will differ from the previous one in that then we followed the linear progression method, during which we linearly increased the weights in the exercises. Now we will use a more advanced progression method called "wave periodization". The application of this method consists in alternating easy weeks with heavy ones. If at the first and second stages every week was hard for us, that is, we constantly tried to take more weight than the previous week, then at the third stage we will train hard, with maximum weights for a whole week, and next week we will work out with half of the workers scales. This will be necessary for sufficient recovery and gradual growth of results. Thus, now and in the future we will train according to the principle: hard week / easy week. Wave periodization is the most effective way gaining mass, increasing results and increasing weights in exercises, so we will adhere to this scheme from now on and henceforth.

Peculiarities

The first thing I want to draw your attention to is that this program for gaining muscle mass during hard weeks involves working with maximum weights. I would even say with beyond. And if at the previous stage it was hard for us, then at this stage it will be even harder for us. Since the next week after the hard one is easy, this gives us the opportunity to give our best and even more. That is, we will train hard and to failure. The last reps of the set should push your muscles to total failure. The weight of the projectile should be heavy enough that in a given range of repetitions, you performed the last two or three at the limit of effort.

In the exercises, the emphasis, as in the previous stage, will be done mainly on basic exercises. That is, barbells, dumbbells, belt weights, etc. Emphasis on free weights. The second stage we started with an average range of 10 repetitions, and gradually increasing the working weights, we reduced the number of repetitions, first to 8, then to 6 at all. We will stick to this number from now on.

The muscle mass recruitment program for men provides for a cycle change (training program) in the same way as before - once every 4 weeks. This is necessary for the reason that muscles tend to get used to loads, and on the contrary, we must give them stress that will stimulate their growth. Four weeks is the optimal period of time in which the body responds adequately to the progressive load and does not have time to get used to the same type of exercises. The principle of constructing the program is the same as before - at the beginning there are basic heavy exercises, then additional isolating ones.

And one more interesting nuance that you need to know. There is such a thing as muscle fascia. What it is? Muscular fascia is a sheath, a kind of packaging that covers the muscles and keeps their shape. Why are we talking about this? Because during training, filling the muscles with blood, they increase in size and, accordingly, stretch the muscle fascia, but some time after the end of the training, blood flows out of the muscles and the fascia compresses them back to their original state. talking plain language, muscle fascia inhibits muscle growth.

IMPORTANT. Muscle fascia needs to be stretched. Constantly. In every workout, after every exercise, even after every set. What will it give us? If the fascia is constantly stretched, it eventually forgets its initial form, and will no longer compress the muscles to their original state, respectively, will give them the opportunity to grow, and this is exactly what we need. If you like, you can think of stretching the muscle fascia as a magical means of accelerating muscle growth.

So. Stage three. Duration: unlimited. Purpose: building muscle mass, increasing strength. Change of training cycle: every 4 weeks.

Training program 1st cycle

Hard week. 1st day: chest, 2nd day: biceps, 3rd day: legs, 4th day: triceps, 5th day: back, 6th day: shoulders. Large muscle groups: Mon/Wed/Fri, small groups: Tue/Thu/Sat.

Easy week.

Training program 2nd cycle

Hard week. 1st day: back, 2nd day: triceps, 3rd day: chest, 4th day: shoulders, 5th day: legs, 6th day: biceps. Large muscle groups: Mon/Wed/Fri, small groups: Tue/Thu/Sat.

Easy week. By the number of training days, the order of muscle groups and the arrangement of exercises, it completely repeats a hard week.

Training program 3rd cycle

Hard week. 1st day: legs, 2nd day: shoulders, 3rd day: back, 4th day: biceps, 5th day: chest, 6th day: triceps. Large muscle groups: Mon/Wed/Fri, small groups: Tue/Thu/Sat.

Easy week. By the number of training days, the order of muscle groups and the arrangement of exercises, it completely repeats a hard week.

Training program 4th cycle

Hard week. 1st day: biceps, 2nd day: chest, 3rd day: triceps, 4th day: back, 5th day: shoulders, 6th day: legs. Large muscle groups: Tue/Thu/Sat, small groups: Mon/Wed/Fri.

Easy week. By the number of training days, the order of muscle groups and the arrangement of exercises, it completely repeats a hard week.

Comments

We will not schedule every day, since at the third stage all the above exercises are already familiar to you, we will describe only a general approach to training. The training program described here for gaining muscle mass for a man is characterized by the fact that at the beginning there are always heavy basic exercises, then two additional ones for the complex study of muscles, and at the end there is a final pump exercise.

Hard week. Before training, you warm up, and any exercise described in the program begins with 1-2 warm-up approaches, increasing the weight to working. Total 6 approaches: 2 warm-up, 4 workers. On the 4th final approach, having done all the repetitions, it is necessary to leave 70% of the working weight on the bar and immediately “finish off” the muscles to failure with the maximum possible number of repetitions without rest. This is done on the final set of each exercise, on a daily basis, with each muscle group. The fourth exercise stands alone. Pump (English: pump - pump) or pumping, in the slang of bodybuilders, means pumping muscles with blood. And a large number of reps is designed for just that purpose. There are only three approaches, but they are done with low weight and without rest in the classical sense. You select the weight in such a way that you can easily perform 15 repetitions, and after the approach, immediately stretch the working muscle and hold it in this position for 10 seconds, then immediately proceed to the next approach. We have already talked about how to stretch specific muscles. The program for gaining muscle mass must necessarily include pumping the muscles with blood, which will help stretch the muscle fascia, saturate the muscles with oxygen, expand the capillary network and improve the neuromuscular connection, which in general will significantly increase the effectiveness of training and increase results.

Easy week. Again, before training, you need to warm up and then you can proceed to the first exercise. The main difference between an easy week and a hard one is the weights that you have to work with. Your diary will tell you about them. We will work with a weight of 50% of the maximum. Look in the diary, what weights you worked with during a difficult week, divide in half and start the program. The second follows from the first. We will not work to failure this week. Just do the set number of sets/reps and move on to the next exercise. Third. Despite everything, we continue to stretch the muscle fascia at every workout, in every exercise, after every set. The hard week program is copied in almost the same form. Only there are fewer warm-up approaches (since the weights are small), respectively, there are also fewer working approaches, but the repetitions in each exercise are not 6 but 10. The final exercise still remains in the range of 15 repetitions, but already for 5 approaches still without rest: approach , stretching, approach and so on.

Examples

An example of a tough week. In order to once again fix exactly how the execution of literally each of the exercises should look like, we will describe this process in stages using the example of a bench press. Let's say your working weight for 6 repetitions is 80 kg. AT this case, you can do three warm-up approaches. Perform the first warm-up approach with a weight of 20 kg (empty Olympic bar) for 15 repetitions, the second approach with a weight of 40 kg is performed for 10 repetitions, the third warm-up approach with a weight of 60 kg for 8 repetitions and then proceed to working weights (80 kg) for 6 repetitions . We completed 4 working approaches, dismantled the barbell up to 56 kg (this is 70% of 80 kg) and immediately, without rest, perform the exercise on maximum amount repetitions until complete failure. In this case, of course, you need to ask someone to insure you so that during the refusal you do not put the barbell on your chest, on your neck, or on your face.

An example of an easy week. Again, your working weight for a heavy week, let's say 80 kg for 6 reps. In an easy week, you have to work with a weight of 50% of the maximum, that is, 40 kg. Accordingly, for a warm-up, only 1 approach with an empty bar (20 kg) will be enough for you. Perform a warm-up, then 3 working approaches with a weight of 40 kg for 10 repetitions, and just like in a difficult week, immediately after the fourth approach, leave 50% of the working weight on the bar, that is, in this case 20 kg and perform the exercise for 15 repetitions (not up to refusal). In an easy week, a muscle gain program will be characterized by the fact that working with light weight will seem too easy for you, and you may not feel tired, but remember that during this period your body is recovering, so during an easy week it makes sense to load it with large weights no. This will only slow down your recovery.

ADVICE. Never neglect warm-up approaches - it is traumatic. If, due to certain circumstances, you cannot do the required number of warm-up approaches directly with the simulator, on a bench or with free weights, do if not 2-3, then at least 1 warm-up approach. Or warm up the working muscle with a similar or different exercise, even with your own weight in the end. But never start working weights without warming up for “cold muscles”.

Notes

Barbell. The men's muscle building program requires you to increase working weights by 2.5 kg in each hard week (1.25 kg disks on each side). When working with a barbell, it is quite convenient to calculate 70% of the maximum or 50% due to the small scale step.

Dumbbells. The same story, but only dumbbells usually have a fixed weight: 10, 12, 14, 16 and so on, in steps of 2 kg. You need to calculate 70% of the weight like this: working with a weight of 16 kg, 70% of this weight is 11.2 kg. Since such dumbbells do not exist, we take 12 kg.

Blocks. Progress in cable simulators equipped with plates also occurs in a somewhat peculiar way. The step of the scales there is small, but it is unlikely that it will be possible to increase them every hard week. In general, the principle remains the same - you feel that you can - increase the weight.

Cars. The exception to the "2.5" rule most often concerns leg exercises. You can increase working weights in the leg press machine not by 2.5 kg per week, but by 5 kg (2.5 kg discs). This is because the upper body is not involved in the exercise.

Press. Firstly, the abdominal muscles work quite strongly during such complex exercises as squats and deadlifts, which will certainly play into our hands, as well as in some other exercises. Secondly, if you wish, you can diversify the exercises described here with your own variations, involving the lower abs, upper and oblique muscles of the abdomen. Remember that the press, like any other muscle group, requires a comprehensive study.

Weight. Even if you were only able to handle nine or seven kilo dumbbells in a tough week, the muscle building program described here will require you to work with dumbbells of 3 or 5 kilograms. No need to be shy and turn around at sidelong glances. Do not be afraid to work with small weights and do not pay attention to others. You are doing your job here and you should not care what outsiders think of you and your scale.

Afterword

What's next? Then everything repeats again: a hard week, then an easy one, then again a hard one and again an easy one, a hard one, an easy one, and so on. The only and basic rule is that every hard week you should increase (or try to increase) working weights. We adhere to such a rule, consisting of two points. Point one. If you can perform a given number of repetitions technically correctly and without the help of a partner, increase the weight. Point two. If you can’t, work with weight until you can complete step one.

How long to adhere to such a mass-gathering periodization scheme? As many as you want. You can use it endlessly. I leave this task to you. independent work. For everyone determines for himself what he needs, what he wants to achieve, and what result he sets himself as a goal to achieve. Our task is only to show how to do it.

How to start exercising

My respect, comrades!

Today we are waiting for an informative note about basic exercises for gaining mass. Yes, yes, guys, purely masculine and purely brutal - and don't, don't thank me :). It will differ from previous articles in that you will begin to gain muscle mass from just one reading of it. From it you will find out which exercises will help you to gain “meat” with guarantee, and why exactly they should be included in your training program.

So, there is no end to the work, so let's go!

Mass-gathering exercises: what, why and why.

Why do you think most people go to the gym? If your answers are to be in good shape, for health, for general development, then I dare to upset. The correct answer is simple and lies on the surface, the global goal is to become bigger and stronger. Moreover, this goal is not only for green beginners who have come to the gym for the first time, but also for more seasoned athletes, who have more than one year of training behind them. It’s just that everyone has their own numerical indicators, for the happiness of a beginner to move from the weight category - “physically low-powered hlipak” to the category “I can stand up for myself”. In mass terms, this is from “+50” to go to “+65”. Heavier guys (about 85 kg) strive for a centner and so on.

In the gym, you can rarely meet people who are satisfied with their mass, even if you are not an illusory experienced bodybuilder. (with a bunch of regalia and titles), you still want to add a little in the volume of arms, legs, etc. This is completely normal. (at least for men)- become stronger and healthier. After all, as I said in previous articles, muscle mass in the male world decides. You may be well-read and smart as hell, but no one will take you seriously if you are in the light weight class compared to your massive opponents.

If you don’t believe me, then look at the Mr. Olympia bodybuilding tournament (and not only him). There, all attention is riveted on heavyweight bodybuilders, all the others are just “skinny” guys as their opening act :). Besides, I think (and probably the young ladies will agree with me), that it is much more reliable to feel with a “big” guy than with your weight and “complexity” peer.

So, the main vector is set, which means that it's time to move from lyrics to physics.

I think you know that in the discipline of bodybuilding there are different kinds exercises, which can be divided into:

• multi-joint - work with a barbell, free weight, own body weight;
• isolated - work on simulators, blocks, frames.

They differ from each other in that the first ones are basic exercises for gaining mass, and the second ones are grinding / polishing, carving specific details from the total volume of the mass. Many beginners (and not only) do not understand these common truths, and start their work in the gym with the wrong exercises. They start with simple and clear machines, benches for the press and so on, i.e. they want to solve two problems at once with these machines - to gain muscle mass and acquire a relief. So here's to whipping cream (read to give a muscular appearance to the body), you must first form cakes (the foundation on which they will be applied).

Conclusion: if you want to become big (not just being dry or toned), then first you need to form a total mass (including with fat), and then, like a great sculptor, remove all unnecessary.

Now let's see why it is the basic exercises that increase muscle volume. The thing is that our body is a rather plastic and adaptive structure. It easily adapts to changing conditions and endures physical exercise.

Therefore, to start the mechanism of muscle growth, it must be properly loaded comprehensively. Keyword here is complex, i.e. the exercise should be aimed at tensioning a muscle group (two or more), and not just one. The second point is the degree of load. It must be significant in order to subsequently provoke such a phenomenon as supercompensation. (muscle reserve "for the future"). Doing an isolated exercise (for example, triceps extension on the block), one muscle group is loaded. No matter how strong a person’s triceps are, he still cannot overcome the load that several muscle groups can lift together.

So, basic exercises are strength exercises, the action of which is aimed at including as many muscle groups as possible in the work. More than one joint is involved in basic movements. An indicative characteristic of the base is the total weight lifted by the athlete.

Moreover, if a person is interested in building meat, then this weight should be lifted not once per approach, but in the range 4-6 repetitions, otherwise he will turn into a powerlifter (powerlifting). It turns out that your muscle volume depends on the ability of the body to work with heavy multi-joint exercises.

Note:

Not every beginner is shown to start from the base. Everything is individual here and depends on anthropometric data, injuries and various disorders in the structure of the bone apparatus.

Basic exercises provide a number of undeniable benefits. (compared to isolated ones):

• complex study at once of a larger muscle mass;
• increased concentration (release into the blood) of anabolic () and corticosteroid hormones ();
• the most anatomically favorable position for the development of maximum effort;
• increased consumption of nutrients;
• basic training is guaranteed to burn more fat reserves;
• high participation nervous system (strengthening the brain-muscle connection);
• high post-workout levels of hormones of happiness and pleasure;
• increased attraction and potency;
• metabolism accelerates, and a “wolf” appetite flies;
• becomes a great mood.

In the process of working with heavy exercises, it is involved most of(before 70% ) muscle groups of the whole body. The body is extremely unpleasant when it is so loaded, and in response it turns on protective and compensatory mechanisms that allow it to (next time) prepare for such a serious load. Feedback / response of the body is the growth of the total muscle mass of the athlete. And it's not local. (grown separately biceps or triceps), as with isolated exercises, and cumulative, i.e. all muscle layers involved in the basic movement.

As you remember, muscle growth occurs outside the walls of the gym, in the latter we only load, and then we recover with the help of sleep and nutrition. So, when working with the base, the body experiences a serious deficiency of nutrients, therefore, throwing it into the furnace the right products, the chance to grow (compared to work with light isolated exercises) significantly higher.

Conclusion: basic exercises are your key to the gates of anabolism.

So, with the theory finished, we pass to the practical part.

What are the basic exercises for mass gain?

Many people are familiar with such a discipline as powerlifting. And it is worth saying that bodybuilding owes its foundation to her. After all, the three most important basic exercises for gaining mass came from there. Actually, they include:

• bench press;
• squats;
• deadlift.

This “golden three” in a complex allows you to work out the whole body from head to toe. (more precisely, its largest muscle layers).

We will not go into detail about each of them now for two reasons. Firstly, we have detailed independent articles on these topics, and secondly, the purpose of this article is a little different - to talk about all sorts of the best exercises for gaining muscle mass. We will do the latter, based on the scientific data of the EMG study. (electrical activity of skeletal muscles), but let's not get ahead of ourselves, first things first.

So let's start with...

No. 1. Bench press.

This exercise is the bestseller of any gym. You may have come to the gym for the first time and do not even know how most of the simulators function, but when you see a horizontal bench and a barbell, you automatically begin to bench press. Not my favorite of the basic exercises, because. the load is somewhat local, and the effect of volume is not that great.

The following muscles are involved in the work ...

By bones, this exercise is analyzed in a note.

A “weak” alternative to the exercise: bench press in the Smith machine.

No. 2. Squats.

Considered the leader in anabolic hormone surge (in particular, increases the level of growth hormone by 8 units, deadlift - on 5 ) . Perfectly works out the entire muscle layer of the legs, which make up a significant part (45% in theory) human muscle mass. In practice, the legs are the lagging group of most bodybuilders, they just get hammered. Although in fact, if you do not train lower volumes, then what kind of increase in mass can we talk about. Conclusion: the legs must be trained, and separately, with squats with a barbell.

Pay attention to the number of muscles involved in the exercise.

The execution technique is as follows.

“Weak” exercise alternative: dumbbell squats, Smith squats.

No. 3. Deadlift.

Perhaps the most difficult (especially for a beginner) coordinating basic exercise, but also the most mass-gathering (because the largest muscle mass is involved in the work). In addition to increasing muscle mass, it perfectly develops the strength and endurance of the athlete. This is truly a “magic pill” for building impressive body mass.

The muscle atlas looks like this.

“Weak” alternative to exercise: deadlift with dumbbells, deadlift in.

So, with the base finished, let's recap the "golden three":

1. if you want to increase your legs - do squats;
2. if you want to have a massive shoulder girdle - do a bench press;
3. if you want to develop Hercules' back, do a deadlift.

Actually, we examined the fundamental exercises for gaining muscle mass, however, the following can also be attributed to multi-joint and conditionally basic ones:

• lifting the bar to the chest with pushing;
• army press;
• pull-ups on the crossbar.

They also include large muscle masses in the work and give a good increase in strength and mass indicators. Let's take a look at them as well.

No. 4. Lifting the bar to the chest with pushing.

An exercise from the arsenal of weightlifting, which also migrated to bodybuilding. Technically, one of the most difficult, and it is not recommended to perform without the appropriate knowledge of technology and with a lot of weight. The meaning of the exercise comes down to tearing off the projectile from the floor, taking it on the chest + simultaneous lifting from the squat and pushing it up from the chest.

The following muscles are involved in the work.

The execution technique looks like this.

The exercise has no analogues.

No. 5. Army press.

He is a chest press or military press. One of the conditionally basic exercises, which also involves a large number of muscles of the upper shoulder girdle, especially the shoulders. Can be performed both sitting and standing.

Muscles involved in the work.

The execution technique is

A full article with all the intricacies of the army press is here:.

“Weak” alternative exercise: seated dumbbell press, chest press in the Smith machine;

No. 6. Pull-ups on the horizontal bar.

One of the most disliked school-physical exercises guys. If you want to develop a powerful back and arms, then this exercise simply needs to be included in your basic arsenal.

The following muscle groups are involved in the work.

A “weak” alternative to the exercise: pull-up of the upper block behind the head.

No. 7. Push ups.

Another exercise that is reluctantly performed in school physics lessons. It is not only conditionally basic, but also homemade, i.e. no handy simulators and shells are needed to complete it. The effect of push-ups gives a huge result, and all because a large number of muscle units are involved in the work. The main load is taken by the pectoral muscles.

The picture version looks like this:

Note:

Latest Scientific research they say - in order to achieve maximum muscle growth, it is necessary to carry out the basic exercise also at the end of the workout (i.e. one at the beginning, then isolated and final again multi-joint).

Well, perhaps these are all the basic exercises for gaining mass. Include them in your training program and you will be surprised at your quick bodily transformations.

As you remember, at the very beginning I spoke about the scientific results of research in relation to the most the best exercises to one muscle group or another. I didn’t cheat :), of course, they exist, and we will definitely consider them, but, apparently, already in another article, because this one has already exceeded an indecent number of characters.

I think there is plenty of information for today, so we will hold our horses until the next time.

Afterword

Well, that's the end of another note. Today we dealt with “meat-packing” exercises that are designed to increase your muscle volume. As promised, after reading you should at least a little, but increase in size. Come on, check it out!

To drastically improve your mass-muscular performance, work only with these basic exercises, and the result will come, just give it time.

That's all, I was glad to see and hear everyone, until we meet again!

PS. As always, do not forget about the comments. We unsubscribe questions, practical thoughts, wishes and additions, we started!

P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

Studying information on bodybuilding, it is easy to see that the main topic for athletes (advanced and beginners) is a set of muscle mass. People are looking for a way to build muscle in the shortest possible time. And this, by the way, is not surprising at all. In the presence of large muscles, earning them, making them more prominent is a matter of technique.

Really useful information in terms of mass gain in virtual space, not so much. Most articles describe truths that are already known to the majority.

In this article, we will talk about how to do it correctly, give a detailed training program that allows you to achieve success in the shortest possible time.

Warm up

Before the main workout, aimed at gaining mass, which includes basic, heavy exercises, you need a good warm-up, warming up the ligaments and joints. It is best to use a treadmill for this purpose. Ten-minute work on the track at a slow pace is quite capable of preparing the body for strength training. The next stage of the warm-up is stretching. Before doing this exercise, identify your problem areas: shoulders, elbows, etc. It is on them that the emphasis should be placed.

Before performing a working set, it is necessary to conduct one or two warm-up approaches using light weight. How to determine your light weight? Very simple: this is approximately forty to fifty percent of the weight of the worker. Warm-up sets give the body confidence, allow it to better feel the exercise.

How much time to waste?

Too long sessions in the gym are undesirable. For a good workout aimed at increasing muscle mass, one hour is enough. The most important rule that every athlete should remember: "The intensity of the training is more important than its duration."

After the end of the workout, you need to take a short break, stretch the joints and muscles. It is best to take a swim in the pool at this time.

It is impossible to be distracted from training for extraneous matters. Unfortunately, in gyms you can often see such a picture - someone is talking on the phone non-stop, the other is playing an electronic game. Units are trained - hence the lack of progress in gaining muscle mass.

It must be remembered that training exists in order to practice. If you intend to gain muscle mass, exercise without allowing yourself to be distracted from the main goal.

Work to failure

The key to success is strict work until the last repetition. The most effective are precisely the last repetitions that we do, overcoming the resistance of the body, severe muscle pain. It is these repetitions that make the muscles grow.

How many times a week do you go to the gym?

After all, what is the process of muscle growth? The athlete deliberately injures muscle tissue (you should not be afraid - these injuries are absolutely safe). Micro tears occur in the muscles, which the body seeks to heal. The healed muscle becomes larger in volume. In order to heal micro-tears, the body needs several days, so daily training is strictly contraindicated.

In this regard, the training program for gaining muscle mass should be divided into, say, three days a week. You can choose from two options:

• Monday Wednesday Friday.
• Tuesday Thursday Saturday.

Rest between workouts should be at least one day. Among bodybuilders, it is customary to divide all muscles into groups: biceps, back, chest, legs, shoulders, triceps. In each workout, you need to pump certain muscle groups.

Effective training program

Monday: chest, abs, triceps

• It is with the press that you need to start. We do five approaches, using absolutely any exercise aimed at pumping abdominal muscles. It can be twisting, leg raises on the bar, or others. The number of repetitions depends on the complexity of the chosen exercise, but the abdominal muscles must burn when performing the last movements.
• We lie down on a horizontal bench, we start bench press lying down. It is necessary to perform four sets of eight to twelve repetitions. Exercise pumps the pectoral muscles, giving them massiveness.
• Starting position - lying on a horizontal bench. We begin to breed dumbbells to the sides. Do four sets of twelve reps. Exercise increases the size of the muscles, and also gives them a relief shape.
• Next exercise: bench press on an incline bench head up. You need to complete four sets of twelve repetitions. Before this exercise, you need to properly warm up the muscles of the shoulder joint in order to minimize the risk of injury to the shoulder. This exercise is great for the upper chest area.
• Bench press with a narrow grip - aimed at pumping the triceps. Do four sets of twelve reps
• The last stage is four approaches with the maximum possible number of push-ups on the uneven bars. This exercise is extremely effective for gaining muscle mass, perfectly trains the triceps, and involves the shoulder girdle in the work.

So, training on Monday allowed me to pump the pectoral muscles, how to work on their shape. Triceps are fully pumped. Training is hard, after it you need rest. The best option is a little swim in the pool.

Wednesday: biceps, back

1. You need to do five approaches to the press of your favorite exercise, then warm up the body with a warm-up.
2. The classic exercise is the famous deadlift (if you have back problems, replace it with hyperextension). First we do two warm-up sets, then three sets of twelve times. Before performing, it is necessary to stretch the back, especially the lumbar region. Deadlift is extremely effective not only for the back, but also for the muscles of the whole body. When performing this exercise, the athlete's body produces an incredible amount of testosterone necessary for muscle growth. It requires maximum effort and full dedication.
3. Wide grip pull-ups: do five sets with as many reps as possible. If pulling up is not possible, you can use the so-called pull-up simulator or use a block simulator for chest traction. By themselves, pull-ups are a great basic exercise for the back, they are more effective than any simulator.
4. Dumbbell row to the belt with an inclination and emphasis on the bench is performed four sets of twelve repetitions. The exercise is extremely effective for the back, literally draws every muscle.
5. Lifting the bar while standing is aimed at pumping the biceps. We perform four sets of twelve lifts. Without a doubt, this is the most effective exercise for the biceps.
6. Alternate lifting of dumbbells is performed while sitting. The lifting of dumbbells is aimed, of course, at pumping the biceps, giving it shape and height. You need to do 3-4 sets of 10-12 times for each hand.

As a result, on Wednesday we managed to start the mechanism of muscle growth, work out the muscles of the back, and activate their growth. In addition, we pumped the biceps in the most effective way. You can relax by doing a hitch and stretching.

Friday: legs and shoulders

• We start by lifting dumbbells overhead. The exercise is performed in a sitting position, doing four sets of twelve repetitions. Before you begin to train the shoulder girdle, you need to properly stretch the shoulder joints.
• We perform the lifting of dumbbells in front of us on the front bunches of deltas. You need to do 3-4 sets of 10-15 times.
• Raising dumbbells in an incline will help visually increase your shoulders. We take a small weight so as not to injure the shoulder joints. Two or three sets of 12-15 times will be enough.
• Then the most difficult thing lies ahead - pumping the legs, squats with a barbell on the shoulders. The standard number of sets and repetitions is 4/10-12. This is an extremely difficult exercise that requires perfect technique and full concentration from the athlete. Before performing, it is necessary to carefully stretch the knee joints, lower back, ankle.
• The last to perform lifting on socks while sitting. The exercise is easy, it can be done before squats. Enough 3-4 sets of 12-15 repetitions.

The result of Friday's workout: great work on the muscles of the legs and shoulders. We perform a hitch, stretching and rest.

On Friday, we finish our muscle building workouts until Monday. The three-day program should be followed for two to three months, then it needs to be radically changed. This is done so that the body does not get used to the load.

Without what there will be no success?

When building muscle tissue, you need multiple and plentiful meals 5-6 times a day. So you do not load the body, and the components regularly enter the blood in equal amounts. Thanks to this, nutrition is always supplied to the muscles. If the diet is taken by the classical method (breakfast, lunch, dinner), then the excess nutritional compounds will go not to increase muscle tissue, but to form fat accumulations. In the future, adhering to a high-calorie diet, it is impossible to remove these unwanted deposits.

A daily diet with a high-calorie diet should consist of 70% high-calorie foods and 30% low-calorie foods. The ratio helps to better assimilate beneficial compounds and avoid overload. digestive system. Vegetable fiber, found in low-calorie vegetables and fruits, increases intestinal motility and makes it difficult to digest high-calorie foods. However, you can not completely abandon vegetables and fruits, just their total volume in the diet should be less than 30%.

The daily amount of food consumed should be distributed in equal parts for each meal. Before 16:00, approximately 70% of the prescribed amount of food should be digested. In the evenings, you can not eat fatty and sweet. In the evening, food should be easily digestible and include plenty of protein. The optimal set for dinner is salads, eggs, fish, vegetables (including legumes) and sour-milk products.

When following a high-calorie diet, reduce your intake of high-fat foods (lard, fatty meat, butter and margarine, sausages, and so on). If there is an appropriate amount of carbohydrates in the body to grow muscle tissue, then the excess fat mass also accumulates in adipocytes, fat cells.

It is also recommended to limit fast carbohydrates (confectionery and bakery products, sweet fruits). They quickly increase blood sucrose levels, and the body is forced to convert glucose into fat in order to lower sugar levels. This reduces the effectiveness of the diet.

However, such products are allowed to be consumed, but only immediately after training. At this time, a deficiency of glucose occurs in the muscles and organs and they can easily absorb it in large quantities due to increased secretion (release) of insulin.

Nutrient ratio: carbohydrates - 50-60%, proteins - 30-35%, fats - 10-20%. In the process of cultivating mass, you need to consume as many slow carbohydrates as possible, while reducing the use of fast carbohydrates. Also, do not reduce the amount of fat consumed below 10%. This will provoke unwanted changes in metabolism. The consumption of exclusively vegetable fats is considered optimal. Fatty fish can be consumed without restrictions.

It is impossible to raise these percentage data to the absolute. Each person is individual. Therefore, it is necessary to choose a percentage distribution of nutrients that is ideal for solving the tasks.

Do not forget about fluid intake. Any processes in the body require the consumption of a certain amount of water. A high-calorie diet and muscle growth accelerate metabolism in systems and tissues. This inevitably leads to a sharp increase in water consumption. In such conditions, it is necessary to increase the total daily water intake to 3 liters to avoid dehydration.

A high-calorie diet can be combined with sports nutrition. Supplements allow you to greatly accelerate the development of muscles and replenish the stocks of the most important trace elements required against the background of increasing loads.

Protein shakes are consumed in between meals, just before bedtime, immediately after sleep and at the end of a workout. If a gainer is used instead of pure protein, then it is taken only after training.

Without fail, bodybuilders need a special vitamin and mineral complex that replaces the lack of fruits and greens in their diet. Creatine is consumed only after training. It is better absorbed by muscle tissue in a mixture with a gainer, sweet juices or a protein shake.

We speed up the process

We bring to your attention a reminder that will help you properly take sports nutrition during the mass gain period:

First results - when to expect?

Muscle growth occurs during the period when the amount of total energy for the implementation of all vital processes exceeds the amount of energy received from food. However, given the natural location human body to homeostasis (the ability to self-regulate under the influence of external factors), it is necessary to increase the calorie intake by 50 and even 100%. Experience shows that increasing calories by 10 or 30% in most cases does not lead to the desired results.

It is necessary to gradually increase the caloric content of daily nutrition until the weekly weight gain stabilizes within 700 g. The maximum mass that can be increased in a month of intensive training ranges from 4-5 kg.

Conclusion

It should be noted that every year the growth of mass will become more complicated. If you are at the very beginning of this path and really want to achieve results, follow all the above principles: a balanced diet, an optimal training plan, and strict adherence to the regime. This is the only way you can get a beautiful figure and keep the result for a long time.

Numerous visits to bodybuilding websites convince me that one of the most relevant topics and the subject of active discussions on them is questions rapid weight gain and muscle growth, which excite not only beginners, but also quite venerable athletes. Although this is not surprising - it is worth looking at yourself from the outside in those days when our main tasks were exclusively building huge muscles, gaining maximum mass, giving volume to the biceps, expressiveness of the chest or the width of the back.

Reading articles on mass gain found on the Internet, I came to the conclusion that there is catastrophically little really high-quality information on this topic on the network, one can even say that it does not exist at all, well, maybe, with the exception of only some very common truths, and even then, unfortunately, not all. Having stumbled on the net more than once on similar questions about the same bodybuilding beginners, I decided to write a series of articles in which I planned to include detailed materials on the training program, nutrition, and sports supplements. Today we will talk about a training program aimed at effectively gaining muscle mass.

Let's touch on the fundamental truths, without which high-quality muscle building is impossible:

• It is necessary to do a warm-up before the main workout, which includes heavy loads for weight gain. The athlete must warm up well so that his joints and ligaments have time to warm up, and for this I would recommend that the athlete use it, running at an average pace for ten minutes will prepare the body for subsequent heavy exercises. Then you need a stretch that is aimed specifically at those areas of the body that you have the most “problematic”, for example, elbows or shoulders - it is these that must first be carefully and thoroughly kneaded.
• Before each main working set, you need to do one or two warm-up approaches. using light weight, which should be about 40-50 percent of the worker's weight. Warm-up approaches allow the athlete to also feel this exercise.
• Don't go to the gym for too long- Quite enough intensive work for an hour. And remember this simple truth: In training, the main thing is not its duration, but only the intensity.
• The end of the workout should be a small hitch to stretch the muscles and joints.. A good option is swimming in the pool.
• During training for the mass, you should not be distracted by extraneous matters. The observable pictures of what often happens in the gym are depressing: someone is talking enthusiastically on the phone, someone is busy with a new toy in his iPhone, someone is talking to a neighbor and the like. That is, training people do not understand why they came here and lose the time allotted specifically for training in the gym, and then they get, as a natural result of this, the absence of any, even a little progress in bodybuilding. Make it a rule: since you came to the gym to train and your goal is to gain weight, so train without being distracted by extraneous matters and absolutely nothing at all.
• Key condition for success is to work in a working approach until the very last repetition, performing it as well. It is the last one or two repetitions, done already through overcoming, that become the most effective in the training process and it is thanks to them that effective muscle mass is built up.
• You need to follow a nutritious diet, on which success in bodybuilding depends in half. I can subscribe to my every word and responsibly declare that without food High Quality mass gain is impossible and you will never be able to build decent muscles. My next article will be devoted to this - it will be convenient for you to follow the news using the newsletters of this blog.
• Sufficient rest before the next workout is also important.. Do not be surprised and do not be afraid now - the goal of bodybuilding training is precisely to injure muscle fibers, however, in the safe sense of the word - during heavy loads, our muscle tissue receives microtraumas, which then the body seeks to heal and due to this, tissue growth occurs. So, for this restoration of muscle fiber, the body needs several days and therefore daily training is absolutely contraindicated for the average static bodybuilder.

In this list, I have listed the rules that should be followed during training aimed at gaining mass. And now you can go directly to the training program itself.

You will have to do three times a week: on Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday - it's convenient for anyone, and here the main condition is a mandatory break between workouts of at least one day.

As a rule, athletes distinguish chest, legs, shoulders, triceps and biceps into separate muscle groups and, accordingly, each of our workouts will be focused on pumping a specific muscle group.

Three day workout

Monday: work on the muscles of the press, chest and triceps

The exercises of this workout are aimed at pumping the pectoral muscles and triceps. First, five approaches are performed, the purpose of which is the press. For this, any exercises are taken to work out the abdominal muscles. In any case, the pumping of the pectoral muscles is also associated with the study of the triceps (triceps muscle). Fully work out the triceps by bench press and incline bench press.

• . After two warm-ups, four working sets of 8-12 repetitions follow. This exercise most effectively works out the pectoral muscles, increasing their volume and mass.
• After one warm-up, four working sets of 8-12 repetitions follow. This exercise allows, in addition to gaining muscle mass, to give the muscles a beautiful relief and a good athletic shape.
• After the first warm-up, four working sets of 8-12 repetitions are performed. When doing bench presses, do not forget about a partner! The exercise is effective for working out the triceps and the inner part of the pectoral muscles.
• in four sets of 8-12 repetitions, but only after the obligatory warm-up of the muscles of the shoulder joint to reduce the risk of injury to the shoulder. This exercise perfectly works out the muscles of the upper chest.
• in four sets with the maximum possible number of repetitions in each approach. This exercise is an excellent training not only for the triceps, but also for the entire shoulder girdle.

What has been done: the exercises allowed us, first of all, to pump the pectoral muscles through a heavy load - bench press, and thus we launched the mechanism of their growth, and also worked on their shape. All bundles of the triceps are also fully developed to stimulate its effective growth. After such training, a hitch is needed and the best option here becomes a pool - swim to your health for 10-20 minutes.

Wednesday: back and biceps workout

This workout focuses on the muscles of the back, which should become wider and more powerful as a result, as well as pumping up our beloved biceps. Do not forget about the obligatory warm-up warm-up before training and five approaches to the press.

• - perform five approaches for the maximum number of times. If it doesn’t work with pull-ups, then you can use a pull-up simulator, or a block simulator with a handle pull to your chest. But my advice is this: since there is nothing better for the muscles of the back than pull-ups, try not to use the simulators, but pull yourself up in the classic way - on the crossbar and believe that this works much more efficiently.
• , doing four sets of 8-12 times after two warm-ups. This is the most effective exercise for the biceps.
• 8-12 times. The deadlift is a basic and highly effective exercise for both the back muscles and the whole body - in the process of its implementation, a large number of anabolic hormones are produced that stimulate muscle growth. A prerequisite is a thorough warm-up of the back before the deadlift, especially the lumbar region in order to avoid injury during the exercise.
• in four sets, sitting, 8-12 repetitions. This exercise perfectly forms the biceps, emphasizing its relief and increasing its height.
• . After one warm-up, perform four sets of 8-12 repetitions. Exercise effectively draws the muscles of the back, giving them a beautiful shape.

What has been done: Thanks to pull-ups and deadlifts, the mechanism of muscle growth was launched, all the muscles of the back were worked out to the maximum, which will now make it grow. Pumped biceps due to the most effective exercises. Now it's time to cool down and stretch.

Friday: shoulder and leg work

The emphasis of the exercise of this workout - a squat with a barbell on the shoulders, is done on the entire surface of the leg muscles. We also pump the shoulder girdle.

• in four working sets of 8-12 repetitions after completing two warm-ups. Before training, it is necessary to thoroughly stretch the shoulder joints, given that the shoulder is the most vulnerable place in the bodybuilder's body in terms of injury.
• . The squat is an exercise from the heavy arsenal and there is nothing harder than it. And here, as nowhere else, the athlete must be as concentrated as possible and have perfect technique. Before performing this exercise, especially thorough kneading of the knee joints, ankle and lumbar spine is necessary. Having completed all four approaches and giving all the best at the same time, the athlete feels a real pumping. After doing just one squat on a leg workout, I usually have no energy left for anything else.
• in four working sets of 8-12 repetitions after three warm-ups. When performing this exercise, the risk of injury to the shoulder joint is also high. It is necessary to perform lifting the barbell behind the head, concentrating as much as possible, without jerking, and always in the presence of a coach or someone who can put the barbell on the rack after completing the exercise.

What has been done

During the training, the leg muscles were worked out and a good impetus was given to their growth. Shoulder muscles worked too. Now we move on to the hitch and stretching.

So, here I have given the entire weekly training cycle, working on a set of muscle mass. An athlete can dedicate two or three months at the most to him, and then he must definitely change radically. This is done so that the body does not have time to get used to and adapt to monotonous loads. In my next articles, I will talk about and give an overview of the types acceptable for an athlete that contribute to muscle gain.

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 is:

1. Clear class schedule.
2. Compliance
3. 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 plenty of water, especially during 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 it’s still worth focusing 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 observed.

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 don't chase maximum weights, follow the technique and use a fixing belt, then the risk of injuring 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 carry out the first rise from the floor using the hips for the push - lifting the barbell using only the back can easily be injured.

Another common mistake is that many do not consider it necessary to lower the barbell to the floor. Remember, this is just as important as touching the bar to your 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. The neck in this case will be replaced by your own weight.

Push-ups can be done in several ways:

1. Classic push-ups from the floor. They will develop the pectoral muscles and engage the triceps a little.
2. 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.
3. Standing push-ups. This exercise is performed while standing on your hands, legs leaning on the wall. These push-ups work your shoulder muscles.
4. 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 to work out the lower body at home:

1. 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.
2. 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.