Do you feel discomfort and dissatisfaction with your body? There is an excellent way out - a special a training program that allows you to tighten and pump up the body in just one month!
The program is based on a four-day plan that allows you to effectively work out and pump up muscles. After 30 days, the press will be formed with beautiful cubes, subject to the strict implementation of all the exercises below and with regular exercises.
In fact, fast muscle building does not require too much effort, the achievement of the result can be accelerated using the training program proposed in this material.
No matter where to train at home or at the gym with the aim of pump up the body in a month, this process will in one way or another be accompanied by a number of difficulties and even failures. To achieve this result, as a rule, calories are cut excessively, and cardio workouts are added by the ton. As a result, a person loses patience due to a feeling of exhaustion and everything has to start over.
To avoid such mistakes, you need to adhere to a specific plan and recommendations listed below:
- The lesson plan should be planned and should begin with the implementation of a set of exercises of the program - 4 workouts per week.
- The diet should be designed so that the daily calorie intake does not exceed two thousand. At the same time, the share of fat per day should be no more than 20%, the rest should be equally distributed between proteins and carbohydrates.
- Progress monitoring: take photos and weigh yourself.
It should be noted that planning is an important component on which the effectiveness of classes largely depends. No one should encroach on the time allotted for training, so it is better to discuss this with others in advance, focusing their attention on the fact that this is a matter of principle. Do not interrupt the exercise! The result directly depends on discipline, diligence and patience.
So, in order to achieve your goal for the month, you need to use the plan described below. The program is divided into 4 sessions aimed at working out three main muscle areas: upper and,. Each workout is done once a week, which means a total of four different workouts per week. Thanks to this training plan, in a month the body will become beautiful, embossed and toned, like a bodybuilder.
Workout Program: 30 Days Workout Plan
It should immediately be clarified that we are talking about intensive training. Only hard work will ensure the achievement of an amazing effect within four weeks. Beginners can increase the rest time, and also do not perform supersets.
Remember that nutrition plays an important role in training. Use will speed up the process of relief formation. Abdominal muscles can be increased by including whey protein in the diet, which is rich in minerals, vitamins, and protein.
First day
Raises the hips to the maximum height
When doing this exercise, make sure you lift your hips as high as you can. Performed: two approaches with repetitions of 15 times.
"Scissors"
It is performed as much as the first exercise with a 30-second rest.
"Wipers" using a bar
Take a prone position, and while holding the barbell, raise your legs to the right relative to the projectile, then to the left. The number of sets and repetition is the same as in the first two paragraphs, but with a minute's rest.
Flat Bench Press
Starting position: in the prone position, raise the projectile and hold it in this position. Inhale, slowly return to the starting position. When moving the bar, you need to focus on the muscles of the chest. Performed: two sets of repetitions of 10 times with a minute break.
Bench press (narrow grip)
Elbows should be kept close to the body. The number of sets and repetitions, as in paragraph number 4, a minute rest.
Arm extension
Triceps exercise using a rope. Starting position: take the ends of the rope, holding the body stationary, lower your hands, then smoothly return to the original position. Performed: two approaches with repetitions of 10 times.
push up
Made with cotton. Three sets of 12 reps with a 30-second rest break.
To prevent the result from decreasing, it is recommended to strictly follow the plan and perform the exercises correctly, including the number of sets and repetitions. The speed of this training depends on how quickly fat is burned and relief is formed.
Second day
plank
It is performed with raised hips, that is, the body should form a straight line: from head to heels. The minimum holding time for this position is half a minute. Performed: two sets of 1.5 minutes.
Be sure to perform within the specified time: two sets of 1.5 minutes with a minute break between sets.
Cyclic twist
The exercise is performed as follows: the right leg rises to the chest area, while the position of the left leg should be parallel to the floor. Then the body turns to the right, after a short pause, return to its original position. Performed: two sets of 20 times with a minute rest break.
squat
The exercise is performed in three sets of 10 times with a minute break.
Deadlift
When performing, the head must be kept in a position with a slight slope back. Not looking at the ceiling, but the direction of the chest forward. Performed: three sets of 10 times.
Calf press
This exercise is especially suitable for beginners who do not have any physical training. The number of sets and approaches, as in exercise number 5 with a break of one minute.
The third day
Knee lift
It is performed on a machine equipped with thrust elements for the back and elbows. It is important that during the exercise the back is near the machine, and the position of the elbows on the stops is under the shoulders. Slowly lift your knees up, then slowly return to the starting position. In this case, in the process of execution, the position of the knees should be parallel to the floor. The exercise is repeated 15 times, two sets.
Knee tuck
When performing this exercise, it is important to monitor your breathing, not to hold it when the body is held in tension. Performed: two approaches with repetitions of 20 times.
360˚ leg rotation lying down
In the prone position, make rotational movements of the legs, which are held together. Performed: two sets of 15 times with a rest for a minute.
pull up
To complicate the exercise, it is necessary to keep the body as even as possible, only the arms should move. Performed: three sets of 10 times with a break in a minute.
Incline dumbbell row
When performing, you need to try to keep your head straight. Repetitions and approaches, as in the previous exercise.
21’
It is important that the arms do not go above 90 degrees (in the first 2 options). Three sets of one time with a break of one minute.
Fourth day
ball throw
A medicine ball is used. Starting position: feet shoulder-width apart, the ball is raised above the head. Make the strongest possible throw so that the ball touches the floor. Two sets of 15 throws.
Side throw ball
Starting position: the medicine ball is held with straight arms in front of the thoracic region. Turn your body towards the wall and throw the ball with maximum effort. Catch the ball and quickly repeat the throw. The number of approaches and sets is similar to the previous exercise.
Rotation of the body with the ball
In a standing position, take a medicine ball with both hands. Then turn the torso to the right side to the limit, while looking at the ball. Then turn your body to the left. Performed: two sets of 15 times with a minute of rest.
Army press
Before performing the exercise, you need to make sure that the position of the hands is correct - a little ahead of the projectile. Take the barbell and lift it to the thoracic region, then over your head and smoothly return to the starting position without jerking. Performed: three sets of 10 times with a break in a minute.
Boom lift
In a standing position, hold the projectile parallel to the hips. In this case, the hands should be turned down. Raise the bar in front of you and hold for a second, then slowly return to the starting position. The number of repetitions and sets, as in the previous exercise.
Dumbbell raises (lateral)
In a standing position, hold your shoulders back, slowly raise the dumbbells to shoulder height to the limit. Pause and then slowly return to the starting position. Performed: three sets with repetitions of 10 times with a minute break.
This training plan allows you to achieve visible results in a month. You can practice with others (acquaintances or friends) for greater motivation. The body must look perfect - we must not forget about it!
It is necessary to keep yourself in good sports shape all the time, but before the summer period this problem becomes especially relevant. Therefore, it is not surprising that the question arises of how to quickly pump up for the beach season? In order to become stronger and look better, there are a large number of different methods, but in fact, effective programs can be literally counted on the fingers. Be that as it may, it is necessary to adhere to several mandatory rules, thanks to which you can learn how to quickly pump up at home, using any means at hand and classic exercises.
Concentration, purpose, technique
If you don’t know where to start and how to pump up quickly, then the first thing you need to do is set a specific goal for yourself and concentrate on it. In order to get a good physique, you can use several classic exercises:
- bench press;
- weight lifting for biceps;
- deadlift;
- french press;
- pull-ups on the horizontal bar;
- squats.
Almost all of the above exercises can be performed both at home and in the gym.
After you have identified the training and the choice of muscles to which it will be directed, you need to group them correctly, according to the muscles. Exercises must be done systematically and combine the work of arms with legs, etc.
Most people have some doubts about effective training at home, but in fact it is as simple as in an expensive gym. In order for the result to appear, it is worth noting two rules, thanks to which you can make your body perfect:
- well-designed power supply scheme;
- systematic implementation of a specially prepared set of exercises.
uniform activity
It should be understood that the main thing is to learn not specific exercises to improve your appearance and skillfully apply them. That is, you need to know how to properly and quickly pump up not to the detriment of your body, and eventually get a high-quality result. For example, if you just start squatting, then most likely the amount of muscle mass will remain the same, despite the fact that the legs become stronger. This is due to the small number of muscle fibers.
The effectiveness of the exercises will be visible only if you skillfully use different principles and methods for their implementation. Especially when training at home, it is necessary to understand that only during regular and long-term exercise, the muscles will work in the maximum possible range.
The only one by-effect, which will occur during intensive work - pain that is caused by krepatura, but they disappear within a few days.
Half a minute of load
Many scientists have proven that muscle fibers are activated and begin their active work only after 30 seconds of tension. In this case, it is necessary to understand that different muscle groups have different on-times from each other. This is due to their structure - the more complex it is, the longer the activation will be, respectively. In this case, the leg muscles are the longest.
In order to find out how to pump up very quickly, you need to understand that in any training complex, 3 components must be present:
- systematic repetition of exercises without respite and stops;
- active weight loss;
- high intensity training.
The value of basic exercises
In order to find out how you can quickly pump up, you need to get acquainted with a set of basic exercises. So, to increase muscle mass, it is recommended to pay attention to large muscle groups: gluteal, quadriceps, hips, biceps. As for the back, it is a round, large and small muscle. The latissimus dorsi, extensors, trapezius and of course the pectoral.
Of course, this list is far from complete, because other muscle groups should not be forgotten. Only complex loads on large and small muscles will give positive result. You can start following the next plan.
On the first day we train the legs. Weighted squats.
On the second day, we train the chest and pull ourselves up. Bars, crossbar, barbell.
On the third day deadlift. Soldier's press.
How many times and what to do?
How can you pump up quickly? It is very simple if you know that the number of exercises should be directly proportional to the weight of the athlete.
- full - 5-6 sets for 10-12 repetitions;
- people of normal build - 3-4 sets of 8-10 repetitions;
- thin men - 2-3 sets of 6-8 reps.
Remember that in order to achieve an effective result, you should not skip a single workout.
How to quickly build muscle in the gym
If you are interested in the question of how to quickly pump up in the gym, then there are several nuances that are fundamentally different from classes at home.
It is worth noting right away that you need to forget about working with your weight and focus more on the barbell, bench press, deadlift, biceps and squats. Due to the fact that the body has a protective effect on such loads, rapid muscle growth occurs.
In order to create a completely adequate load on all muscle groups, it is necessary to train no more than 1-2 hours 4-5 times a week.
During training, the athlete must firmly believe in the final result, without any doubt.
You can not abruptly end the workout, as this will adversely affect muscle growth. It is best to finish gradually, with weight reduction over 10 minutes.
In the event that an athlete suddenly has an irresistible desire to refuse training, the reason is most likely busting with the load. Therefore, it is recommended to reduce it by a third, but in no case should you skip classes.
How to quickly lose weight and pump up?
Before you quickly pump up in the "pitching" (gym), you need to take care of your diet, because otherwise there will be no result. The diet should be balanced and maximally aimed at ensuring that the muscles consume the necessary elements, among which protein is the main one. If you increase its content in the diet several times, then prolonged and systematic weight loads will increase the growth of muscle mass by an average of 2 kilograms per week.
Also, do not forget about the complex carbohydrates that are present in various cereals and cereals.
To saturate your body with all the necessary microelements and substances, you need to break up your usual food intake by 5-6 times and eat more often, but in smaller portions.
Proper nutrition to the mass
If you are wondering how to quickly pump up in a month, then you should understand that nothing will work without proper nutrition. There should be only easily digestible food and the most diverse.
As for the good absorption of protein, it is best to do this in the morning or in the first 2 hours after the end of the workout.
In no case should you go on a diet abruptly, because stopping the consumption of food in the amount necessary for the muscles provokes stress, because of which the body begins to store fat and stops the growth of muscles.
A long break between meals is also dangerous. Any feeling of hunger must be immediately quenched, but at the same time it is necessary to be extremely careful with confectionery and animal fats.
Naturally, before going to bed you can’t have a tight dinner, but the best choice will become an apple or another fruit, maybe low-fat yogurt or kefir.
In the event that an athlete adds protein to his meal, it is necessary to take no more than 2 grams per 1 kilogram of his weight. Almost all dairy products, fish, chicken, veal and eggs can be made from proteins.
How to pump up muscles on the horizontal bar
How to quickly pump up on the horizontal bar? Everything is very simple, and such a projectile can be found in almost any yard. The horizontal bar is one of the unique equipment for sports, which can help develop almost all existing muscle groups. Naturally, provided that you know the necessary exercises and the technique for their implementation. Even simple pull-ups with different grips (parallel, forward, reverse) with a wide or narrow arrangement of hands can regulate different muscle groups.
Gore muscles
For such a muscle training, classic pull-ups are enough, only this must be done as smoothly as possible, without sharp jerks, and then lowered to the starting position in exactly the same way.
Hpump your shoulders
In order to engage the shoulder muscles, a narrow grip is used, and the exercise is considered correct if the athlete brings the lower part of the chest as close as possible to the projectile.
Biceps on the horizontal bar
These muscles are developed by pulling up with a reverse grip. There are options when it is necessary to rise only until the moment when the arms create an angle of 45 degrees, and then return to the starting position.
WITHpinA
Direct grip, hands are moderately distant from each other, the exercise should be performed with the maximum possible amplitude.
A particularly effective exercise on the horizontal bar is the development of the abdominal muscles (abs). Hanging on the horizontal bar, you need to pull your knees up to your chin or raise your straight legs without bending and lift your socks up.
If you want to know how to pump up quickly, then the horizontal bar will be one of those shells that can help with this.
Recovery
After any training, an important stage is recovery, both physical and psychological, namely:
- healthy sleep;
- bath, walks in the forest;
- permanent mobile lifestyle with minimal load;
- good mood.
In order to achieve results, you only need to want and follow all the rules. Now you know how to pump up quickly, and you can start not from Monday or New Year, but right now.
Good day, friends. Most fans of lifting iron ask a completely logical question: “How to quickly pump up?”. After all, we, as a rule, do not want to spend a lot of energy to achieve a result. I want everything at once. To achieve any goal, there is a certain sequence of actions, a plan that can be adjusted along the way to achieve a result. But without a clearly constructed path to the goal (ideal body), a person can wander around the bush for years, like a kitten lost in the night forest.
Each bodybuilder (bodybuilder), regardless of the level of training, has his own philosophy of bodybuilding. Over time, our beliefs change to more perfect ones and then we reach new heights.
But absolutely every athlete will tell you that his approach to pumping muscles is correct. And so am I. There are NO GOOD AND BAD training schemes, but their effectiveness, at different stages of bodybuilding, for different purposes, and even more so for different people, will differ significantly.
I do not want to tell you that only my point of view is correct, but at the moment of my development, I believe that this approach is at least reasonable and logical, so I decided to show it to you.
Our views change in connection with the acquisition of new knowledge, so over the years you will understand more and more what is more effective for you and what practically does not work.
hare and turtle
The most interesting thing in bodybuilding is that not always a large amount of knowledge is a guarantee of the effectiveness of any philosophy. So many bodybuilders who have impressive muscle mass have no idea why. They are both lucky and unlucky at the same time.
Lucky, of course, because they spent much less resources (time, money, effort) to achieve an amazing body and now they are several steps ahead of others.
And they were not lucky for the reason that if it happens that the old methods stop working for them or become less effective (the body gets used to it, adapts), they will spend much more time selecting a new, working scheme.
The situation is similar to the fairy tale about the tortoise and the hare, where the hare immediately runs forward, but later runs out of breath quite quickly, and the tortoise slowly but systematically and stubbornly goes to the intended goal.
Now, I think, you understand why it is important not only to choose the right method that works for you as much as possible, but also to understand why you are working according to this scheme. Then you will get the maximum effect!
How to pump up fast
Imagine that you are a beginner climber and you are about to conquer some peak. What are the main questions you have? I think there will be two main ones:
- What will we take with us?
- Which route will we take to the mountain?
After all, it is logical. To climb to the top, you need to know what we need when climbing and, in fact, how to climb this very peak.
But for some reason, many are looking for some completely irrational ways to reach the top. Someone will try to go around the mountain in a circle, so as not to increase the load and rely on the fact that this will reach the very top.
And someone, instead of the necessary equipment, will take a boat and oars with you. Do you understand why I bring such analogies?
All people want a beautiful body, but not many achieve truly impressive results, because. doing what they shouldn't. They walk around the mountain, instead of purposefully moving up.
To move along the shortest and most effective path, I have a cool article for girls and men about. Be sure to read. A lot of things will become clear to you.
Choosing your training program
The choice of a truly effective individual training program can lead to a stupor even "experienced" pitching. It is important to understand here that in order to judge the effectiveness of any training program, you need to practice it for at least a few months.
Because at first the muscles use less energy-intensive ways of adapting to a new load (improving the brain-muscle connection, increasing glycogen reserves, ATP, etc.), and only then does muscle growth begin.
I will not consider the stages of muscle growth and for how much you can pump up, because. I have already spoken about this and I do not see the point in repeating it. Now I'm just telling you the RIGHT way, in my opinion, on the way to a beautiful body.
For example, it will differ significantly from the program for the endomorph, and even more so from. I think it's understandable.
Now next, you need to decide what muscle quality you want to develop:
- Strength (powerlifting)
- Performance (bodybuilding)
- Endurance (crossfit, etc.)
And only then start compiling your training program.
There is no need to change one training program for another until you have been trained according to your program for 3-4, or even 5 months, because. muscle growth is far from a fast process.
load progression. The basis of everything
The undeniable key to success in bodybuilding is the progression of the load. Moreover, the load is not only the weight on the bar. There is one simple postulate here:
Muscles do not make sense to increase if the load does not increase.
And this is more than logical. The body is very greedy when it comes to energy, and building more massive muscles is a very time consuming process.
Firstly, large muscles themselves consume a lot of energy, even in a relaxed state, when you, for example, sleep.
Secondly, in order to build these same muscles, again, you need to spend a large amount of energy. First, during training, you need to resist the load, then recover, then make the muscles a little stronger and bigger. It is not profitable! Therefore, the body leaves you as much muscle as you need to perform a particular job.
Do not play sports? Here you have as many muscles as you need just for walking. Are you running? Here is the right amount of muscle for you. Are you lifting heavy weights? Need more muscle. Everything is in proportion to the cost.
Therefore, AT THE BEGINNING of your training, it is easiest to increase the load with the help of weight on the shells. When weight increases, the body makes the muscles a little stronger, after a certain time, in a certain phase, which is called the SUPERCOMPENSATION PHASE!
This is an incomprehensible restoration. Supercompensation
When the body has suffered stress (training in the gym), it begins to recover. After a certain time, it returns to its previous state. But the body is not a fool, and it perfectly understands that such a load can be repeated, and in order to be ready for this load, you need to make the muscles a little stronger than they were before training.
He begins SUPER RECOVERY (super compensation) to protect himself from possible re-loading.
But we are not stupid either, so it is during the period of supercompensation that we must increase the load! We should train next time for this muscle group precisely in the supercompensation phase! But the load must again be increased (weight on the bar or the number of repetitions in the range of 6-12 repetitions) so that the body begins to recover again, and then again make the muscles bigger and stronger.
Comprehensive development of all muscle structures
First, there is different types muscle fibers that are designed to perform different work:
- slow muscle fibers (running, walking, monotonous long load);
- fast muscle fibers (average load for 15-30 seconds);
- high-threshold fast muscle fibers (very hard work that requires maximum concentration and quick inclusion in work);
Secondly, muscle growth occurs not only due to the growth of muscle cells! There is also an increase (hypertrophy) of the sarcoplasm!
Only the development of all muscle fibers and other systems will contribute to the maximum growth of your muscles!
In professional bodybuilders, all muscle fibers are equally developed, and they also have a larger volume of sarcoplasm and glycogen. This proves that it is necessary to use an integrated approach in achieving a truly powerful body.
Load cycling
Each system of the body (nervous, cardiovascular, energy, etc.) requires different periods of recovery and, as a result, supercompensation also occurs at different times.
If we train only for myofibrillar hypertrophy, then we lose supercompensation for other systems.
For example, in order to train energy, you need to train lightly (30-40% of the working weight) and not to failure, so supercompensation occurs already on the 5-6th day. We train myofibril hypertrophy to failure in the range of 6-12 repetitions, and supercompensation occurs 11-13 days after such training.
Any normal physiologist knows this, but very few use this incredible opportunity in their training.
Therefore, only with the uniform development of all body systems, we can count on a truly impressive result.
If you always train only hard (for hypertrophy of myofibrils), then sooner or later it will stall your results or even worse, drive you into a state of severe overtraining.
Act Consistently
When, it is no longer possible to progress the load linearly (simply by increasing the weight on the bar from workout to workout), because. progress will sooner or later slow down a lot, until it stops completely, then you need to consistently connect the training of other systems in order to expand the possibilities for muscle growth.
No need to train everything in a row, because. this will disperse the focus on a specific target.
If the goal is to feel better in the muscles (as in the first 3-4 months of training), then concentrate on this. No need to rush back and forth. Otherwise, you will get an average, unexpressed result.
Your dope is food
Food is a great tool for getting a great figure! Proper manipulation of carbohydrates and proteins in the diet, as well as the timing of their intake, can give significant progress in muscle growth, as well as fat burning!
Eating is an integral part of post-workout recovery, because it takes bricks to build a house.
It performs the most important functions:
- acceleration / deceleration of metabolism (metabolism);
- acceleration of anabolism (building body tissues);
- slowing catabolism (destruction of body tissues);
A prerequisite for progress is sufficient, anabolic (growth-promoting) nutrition.
Also a good addition to the main diet is the appropriate sports nutrition (protein, creatine, L-Carnitine, Arginine, etc.). But at the very beginning of classes (9 months-1 year) there is no point in it. You will grow well anyway.
The most powerful weapon
I don't think I'm going to reveal the unknown if I say that ALL PROFESSIONAL BODYBUILDERS use steroids. This is a powerful weapon that forgives many mistakes against the background of enhanced anabolism.
And indeed, all athletes have their own “natural ceiling”, which does not allow them to grow further, at the same speed. It is difficult to put up with gains in the size of the biceps of 0.5 cm per year. For further growth (if you are a professional athlete), it makes sense to resort to the help of pharmacological support.
But there is one amendment here, in order to use steroids, the athlete must learn to build muscle mass on his own, without pharmacology, in order to prepare the body for stress and understand for himself whether he wants to move on. Otherwise, the question is: “How to pump up quickly?” can't even stand.
Many make a fatal mistake, starting taking steroid drugs in the first 2-3 years of iron training, thereby undermining their endocrine system, reducing the susceptibility of receptors to them, and, what to say, in the end, losing all their results, and sometimes health , after similar several courses.
If you do not compete, you are not a professional, and, moreover, you “in kind” did not build up 15-20 kg of muscles (only not “dirty mass”, but pure muscles, without fat), then ABOUT ANY STEROIDS AND SPEECH CANNOT BE! Dot.
conclusions
- Approach responsibly to the choice of the training program. Remember that it is better to immediately go on the right road, in the right direction, and at the same time be able to turn onto a more efficient path.
- Learn how to properly contract your muscles (work with light weights for 3-4 months).
- Muscles do not grow if the load does not increase.
- It is necessary to increase the load in the phase of super recovery (super compensation).
- To develop your muscles to the maximum, you need to develop all types of muscle fibers and related systems.
- Supercompensation for different systems comes at different times. Alternate heavy and light workouts (load cycling).
- Do not rush to train everything at once. Act consistently. Focus on a specific goal and go towards it until it is necessary to change the landmark.
- Eat well.
- FORGET ABOUT ANABOLIC STEROIDS.
I hope now you understand how to pump up quickly. The main thing is to approach bodybuilding wisely. Compliance with these rules will lead you to an amazing body with the least loss of time. And this is the most expensive resource.
P.S. Subscribe to blog updates. It will only get worse from there.
With respect and best wishes, !
Do you dream of building 5-7 kilograms of high-quality muscles, but do not know where to start strength training? The program described below will help you quickly, in just 6-8 weeks, gain noticeable muscle mass, change your body and acquire an athletic physique.
The program includes three short but intense workouts per week, as well as enhanced nutrition. Remember that nutrition is the most important component of muscle growth - without additional calories, the body will not be able to physically build muscle.
Muscle Building Exercises
The proposed program is based on, forcing all the large muscles of the body to work in the complex. This allows not only to develop muscles, but also to work on creating sports figure with broad shoulders and strong arms.
The program also uses functional exercises (kettlebell throws, dips, pull-ups, etc.), which not only improve coordination of movements, but also affect the development of the muscles of the press and body, as well as develop the overall symmetry of the muscles.
Nutrition before and after training
Strength training on an empty stomach harms muscle growth - in order to train at full strength,. It is necessary either to take 15-20 g of fast carbohydrates and 10-15 g of protein isolate 10-15 minutes before training, or have a hearty lunch an hour and a half before training.
Post-workout nutrition, in turn, forces the body to use food calories for muscle growth and repair. Immediately after the training, you need to take a portion (30-35 g), and after 40-50 minutes have a hearty lunch with a lot of carbohydrates.
Training program for muscle development
The proposed training program requires three workouts per week, performed in a checkerboard pattern. For example: Monday and Friday of the first week - workout A, Wednesday - workout B; Monday and Friday of the second week - workout B, Wednesday - workout A.
Workout A
- Warm-up - 5-10 minutes of cardio
- Squats with arms outstretched forward
- - 2 sets of 15-20 reps
- - 3 sets of 5-8 reps
- Kettlebell snatch with two hands - 2 sets of 15-20 reps
- - 2 sets of 5-8 reps
- Lifting dumbbells for biceps - 2 sets of 10-12 reps
Workout B
- Warm-up - 5-10 minutes of cardio
- - 3 sets of 5-8 reps
- - 2 sets of 15-20 reps
- - 3 sets of 5-8 reps
- - 2 sets of 15-20 reps
- - 3 sets of 5-8 reps
- - 2 sets of 10-12 reps
- Exercise "Lumberjack" on the press - 2 sets of 15-20 repetitions
Training Rules
Pay special attention to the technique of barbell exercises - if you are a beginner and just starting to do strength training, increase the number of repetitions from 5-8 to 10-12, and always use help or a safety partner.
Rest between sets of the exercise is a minimum of 90 seconds, during which you should walk around the gym and lightly stretch, and not sit still or chat with friends on your mobile phone. The break between different exercises is about 2 minutes.
How to quickly pump up your arms?
One of the biggest beginner mistakes is using too many biceps and triceps exercises. Remember that it is impossible without the complex development of the entire muscles of the body - by increasing the performance in basic exercises, you also develop the muscles of the hands.
The proposed program includes two of the most effective exercises for the muscles of the hands - push-ups on the uneven bars for triceps and shoulder girdle, as well as lifting dumbbells for biceps. It is recommended to use medium weight in exercises, paying special attention to technique.
A short guide to the strength training program for.
4 rules for muscle growth
1. Needed for muscle growth - using the same weight in exercise for weeks, you will not achieve muscle growth. That is why it is important to fix the working weights in a special one.
2. Increasing the load means not only increasing the working weight, but also development of the connection between muscles and the brain. If you learn how to use willpower to strain your muscles during the exercise, this will significantly increase the effectiveness of the training without using heavy weights.
3. Nutrition plays a key role in the success of the training. In order for muscles to grow, the body needs extra calories- at least 10-15% of the daily norm. Remember also that without a lot of weight gain is impossible.
4. For complete recovery and growth of muscles, the body needs sleep and rest - try to sleep at least 8 hours a day. In addition, it is categorically not recommended to overload yourself with other types of sports activity (running, swimming, football or skiing) on rest days.
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To quickly pump up muscles, it is enough to follow the basic recommendations - use multi-joint exercises with a barbell to increase muscle strength, functional exercises to develop coordination of movements, and also eat heavily the right carbohydrates.
Let's talk about how to properly swing at home - without special simulators, "hardware", a trainer and the spirit of rivalry that is inevitable in the gym, forcing you to move on and not stop there.
Of course, you are unlikely to achieve the indicators of professional bodybuilders - this still requires serious and daily many hours of work with special equipment, not to mention a complex system of sports nutrition.
However, practice shows that it is quite possible to pump up muscles at home, get a beautiful body relief, develop strength and endurance.
True, not everyone succeeds at all - and first of all, precisely because it is important to correctly develop your own training program and strictly adhere to it.
Define the goal
In many ways, the training program that you need depends on the goal that you are trying to achieve. So first of all, try to answer the question of what you want to get as a result as accurately as possible.
So, if you want, for example, to lose weight, it makes sense to stop at cardio workouts.
To improve health, increase immunity, improve the condition of the body, or just maintain a figure, a standard general strengthening exercise program.
To increase endurance, you need aerobic exercise (for example, jogging).
If your goal is to become stronger, get a good body relief - accordingly, it is worth focusing on strength exercises in workouts. At the same time, if you need to build muscle mass or dry the body, you need to pay special attention to your nutrition system.
Cons of home workouts
The main disadvantage of home workouts is, of course, the lack of special simulators. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.
Another important point is that there are always experienced coaches and experienced athletes in the gym who can tell you if you are doing the exercise correctly, what your mistakes are, and correct them in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes on your own.
If you have not been involved in sports before, then in order for the absence of “senior comrades” not to affect the results of your training, you should be extremely careful about performing each exercise. Ideally, read special literature, or even watch videos demonstrating the correct execution of exercises.
And finally, the reason why many consider home workouts doomed to failure is reduced motivation. In the hall you constantly see those who have already achieved success, and strive for the same.
In addition, there is always a kind of atmosphere of rivalry and at the same time camaraderie in the gym, which gives you incentives during training. We will talk about how not to lose motivation during home workouts below.
Development of strength and muscle mass at home
How to swing at home. For pumping and building muscle, regardless of whether you are working out at home or in the gym, two important conditions must be observed: proper nutrition and a constant increase in workload.
As for the increase in loads, this is necessary so that the body does not have time to “get used to it”. At the same time, by increasing the weight and severity of the workout, we build up the actual muscle mass. If it is necessary to "dry" the body for a better drawing of the relief, it is not the weight to be lifted that should be increased, but the number of repetitions.
The complexity of fitness exercises at home in this regard lies in the fact that here we work mainly with our own weight, that is, we practically cannot increase the load. It is advisable to alternate exercises, change the complex from time to time, so as not to let the muscles get used to it.
In addition, it makes sense to still acquire a minimum inventory. First of all, it is, of course, dumbbells. If desired, you can replace them with weighting agents (sold in sports stores). For many exercises, a crossbar or Swedish wall is needed. In principle, if it is not possible to install it at home, you can always go out into the yard and train on the horizontal bar on the street.
Nutrition during intense training
There is no need to talk about muscle growth in such a situation.
At the same time, fats and carbohydrates should not be completely excluded from the diet - after all, they provide energy for your activities.
However, it is necessary to minimize the consumption of fast carbohydrates - bread (especially white) and any other pastries, sweets.
The last meal of the day (dinner) should be almost exclusively protein! For breakfast, eat foods containing slow carbohydrates and fiber - first of all, cereals.
And, of course, do not forget about the need to increase the amount of vitamins in the diet. In no case do not skip meals - you can even increase their number. But the portions eaten at a time, it is better to reduce.
Do not neglect sports food additives. This does not mean that you need to completely switch to sports nutrition from specialty stores. But a little help to your body, giving it the necessary "bricks" for building your new body, does not hurt at all.
The latter, by the way, can also be purchased at a pharmacy (Carniton, Elkar, etc.), where it is sold as a general tonic and adaptogen. The main difference between "pharmacy" el-carnitine and "sports" is that it does not contain caffeine. However, if you wish, you can make up for this deficiency yourself.
By the way, collagen and collagen supplements (to improve the condition of joints and ligaments) also sold in sports nutrition stores, if desired, can be replaced with ordinary food gelatin, which is a hydrolyzate of animal collagen.
And, of course, do not forget that after any meal before training, at least two hours should pass.
Rules, training regime
With intensive training in the gym, the body receives a powerful and constantly growing load. It is generally recommended to give the muscles 2-3 days to recover. Thus, training is carried out 2-3 times a week.
However, as we have already said, at home you have to work mainly with your own weight. Muscles don't need that much time to recover. Therefore, training at home is best done daily - unless, of course, you really want to see the result.
For training, determine some kind of constant time and try to stick to this schedule. For example, to study every day in the morning or every day in the evening after work.
In order to evenly distribute the load for different muscle groups, make yourself a training program. For example, on Monday you train your shoulders, back and arms, on Tuesday you train your back, buttocks and legs, and so on. Be sure to write down this schedule for yourself and follow it.
Circuit training
Circuit training involves alternately working out the muscles of the whole body during one "circle" - a cycle of exercises. How to do it at home? Let's try to make an approximate program using improvised "equipment".
Pull-ups on the bar. We place our hands a little further than shoulder-width apart, palms away from us. We pull ourselves up so that the chin is above the crossbar. 10 times.
Push ups. We will push up in a special way. First, lower yourself completely to the floor, and then forcefully push your body up with your hands so that your palms come off the floor. Ideally, you should also clap your palms in front of you before spreading your palms again and landing on them. 8 times.
One leg squat. You will need a chair for this exercise. Place it behind your back, stretch one leg back and place it on a chair. Squat in this position on one leg 8 times. Change your leg, do 8 more squats.
Reverse bar pull-ups. Hands shoulder-width apart, palms facing you. 12 times.
Push-ups on the hands against the wall. Stand on your hands upside down with your feet against the wall. Slowly bend your arms, lowering your head to the floor, and rise again, stretching your arms. 5 times.
On two chairs. Take two stable chairs of the same height, put them opposite each other. Place your feet on one with your ankles, and on the other, rest your hands slightly behind your back (your body is hanging in the air between the chairs). Rise and fall down with your arms bent behind your back. 12 times.
Hanging flexion. Hang on the horizontal bar and raise your legs as high as possible. 12 times.
After completing the circle, you can give yourself a couple of minutes of rest. After that, start a new circle. You can start with four circles, in the future their number should be increased.
Training programs as a set of exercises for all parts of the body
Another way is to train one or another muscle group every day in order to pump everything in a week.
Exercises for arms, shoulders and chest- This is primarily push-ups and pull-ups. By the way, with push-ups, the press also trains. You can start with two series of push-ups from the floor 10-20 times, between them - a break of one minute. These are warm-up series. After that, push up as much as you can. Required condition for the result - to use their resources fully.
For legs and buttocks- weighted squats. It is not necessary to squat deeply, it is enough that the thighs are parallel to the floor. At the same time, if you rise on your toes, the calves will be pumped up to a greater extent, and if you squat on a full foot, your hips will be pumped up. Ideal - squats on one leg, as well as squats with a load on the shoulders.
For the press- twisting lying on the floor, lifting the legs in the hang, lifting the body while lying on the floor. A good static ab exercise that puts minimal strain on your spine (sometimes that's important): place your hands on the floor with your feet on the bed or against a wall. The whole body must be stretched into a string. Stand like this without moving or bending your arms for at least 40 seconds. Repeat for several sets.
In general, the abdominal muscles very quickly get used to a particular exercise, so it is advisable to periodically change the exercises for the press.
A sample home fitness program for a week might look like this:
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Monday- lifting dumbbells (biceps work).
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Tuesday- dumbbell bench press.
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Wednesday- Wiring with dumbbells.
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Thursday- squats and deadlifts.
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Friday- Bent Over Dumbbell Row.
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Saturday- breeding dumbbells on deltas, bench press.
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Sunday- push-ups, twisting on the press.
How to force yourself to work out at home and not stop exercising
So, you have mastered the necessary exercises, done them for several days.
Then you had a friendly party and you missed one training session, the next day a friend you haven’t seen for a long time arrived, then you wanted to go to the long-awaited movie premiere, then you decided that since you took a break from training anyway, you can just lie in front of the TV in the evening, And tomorrow, for sure...
Alas, in the vast majority of cases, this is where home workouts end.
Indeed, when you know for sure that on Monday, Wednesday and Saturday you have an appointment in the gym, you put off everything for this and build your schedule accordingly, and skip a workout only in case of emergency. Organizing yourself on your own, when at any time the training can be postponed or rescheduled (or even canceled altogether), is much more difficult.
The most important thing is how to swing at home correctly, what is worth doing, is to remember your goal all the time and keep it in front of your eyes.
Just for this to work, the question of the goal to yourself should be answered with the utmost honesty. The abstract “to become healthy and strong” will not work. It may be desirable, but it will not make you get off the couch. Why do you really need training? Why do you need a pumped up body?
If, say, you want to please women - well, great! So, imagine how you will go to the sea in the summer, come to the beach, and all the girls will follow you with admiring glances. Let this beach, where you can safely choose any beauty, be your "motivational picture" that you keep in your head.
If you want to arouse the envy of your friends, that's great too! So, we present fishing and how you carelessly lift in front of everyone the load that three of your friends could not pull. Hey, it's not funny! You don't have to describe this picture to anyone. This is your personal motivation.
Just feel the emotions that you feel at that moment - and move towards this goal. After all, you can’t deceive yourself - so motivate yourself with honest goals.
Do not take breaks in class! Especially at first. After any break, it becomes psychologically more difficult to return to training every day.
Let yourself be drawn in, let your body feel the joy, the pleasure of muscle fatigue. When you see the first results, it will become much easier to motivate yourself, but at first you need to literally “take yourself by the scruff of the neck” and force you to act.
You can try to create for yourself the "illusion of the hall", watch a motivating video. Other people's achievements can also set the tone and direction.
And, of course, be sure to put on your favorite energetic music for the duration of your classes - the one that will make you get up and move.
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