How to pump up your whole body at home. How to build muscles at home - training program. Leg training program from Dmitry Yashankin

In order to become the owner beautiful body, desire alone, unfortunately, is not enough. The result can be achieved by showing considerable persistence in achieving the goal. To achieve an Apollo figure, you will need determination, patience, and knowledge of the basics of bodybuilding.

Beginning athletes often focus exclusively on cardio exercises, strength training, or pay more attention to nutrition than exercise. However, such a one-sided approach will not bring the desired effect. It is necessary to work in all directions.

If you have an advanced program and regularly conduct hour-long training sessions, but do not see noticeable results, then it is quite possible that the classes are being conducted using the wrong methodology. The advice of professional bodybuilders on how to pump up muscles at home will help correct the situation.

The first steps to sculpted muscles

The task effective training is not only an increase muscle mass, but also giving the body a pronounced relief. Any bodybuilder starts his sports path for an attractive body.

This is what drives the search for more effective techniques achieving the desired goal.

Often, beginners try to find suitable programs on their own and nutritional supplements for quick relief development. However, without special knowledge, you can try endlessly various ways and not get the desired result. In order not to waste time, it is worth learning the basic methods of working out the relief that really work.

Strength training does not guarantee results

Lifting weights, exercises using machines, and even regular trips to the gym do not have a priority place in the process of pumping up muscles. You can achieve a sculpted body without using strength training equipment and other equipment. With the right training regimen, you can quickly build up muscles at home.

What actions should be taken for this? First of all, don't forget about aerobics. It is useful to use some elements from gymnastics in the program. Do not forget about proper nutrition, which should not go beyond the established diet. Using these recommendations, you will get a definitely guaranteed result.

Bodyweight training

If you cannot or do not want to visit the gym, then the complex with own weight will be able to fully replace training on specialized equipment.

The bodyweight training program includes a lot of exercises aimed at working all muscle groups. The following basic trainings are most popular among both beginners and experienced athletes:

• set of push-ups;
• squats;
• set of pull-ups;
• bends;
• exercises with lunges.

And this is far from full list exercises available for home use. To build up your muscles at home, you can practice rhythmic gymnastics up to 3-4 times a week. Be sure to arrange rest intervals between classes.

Increasing the intensity or frequency of training will give the opposite effect to the desired one - a decrease in muscle volume.

In order to properly increase mass and sculpted muscles while burning excess fat, it is necessary to moderate the intensity of gymnastic exercises.

Cardio loads

The concepts of “subcutaneous fat” and “beautiful muscle definition” are incompatible. Aerobics will help you quickly lose weight. It’s right to start with 30-minute training sessions a week, 3-5 times. When you get used to constant loads, increase the intensity by training daily.

A cardio training program to reduce body fat includes walking and cycling. In winter, go cross-country skiing or ice skating. If there is an urgent need to lose weight, then the duration and intensity of the complex can be varied.

It is important to remember that with low intensity training you gain muscle mass, with high intensity you burn fat. That is, by doing sprinting or active aerobics at home, you can maintain a maximum metabolic rate for a long time.

Proper nutrition

Many novice athletes wonder why it is necessary to practice fractional meals, and how to build muscles at home, following this rule. The secret is simple: by eating small, frequent meals, you maintain a consistently high metabolic rate and at the same time reduce the feeling of hunger.

Because intense exercise are stressful for the body and lead to depletion of its reserves, try to consume carbohydrates and proteins half an hour before the start of classes and an hour after the end.

We are what we eat. And this statement is absolutely correct. Random, irrational nutrition can negate the results of long workouts in just a week. Make sure that the food you eat does not contain chemical additives, as well as large amounts of fat, sugar, salt - they lead to disruption of your healthy eating plan.

To build muscle at home, you need to be active throughout the day, and not just during workouts. To avoid problems with extra pounds To maintain normal weight, you need to consume slightly fewer calories than the body requires per day. However, here too it is necessary to approach the matter correctly. An intense training program with a significant reduction in the nutritional value of foods will lead to muscle loss.

Secrets of rapid weight gain

A body with a well-developed relief is a completely achievable goal, but in order to achieve it, you need to show remarkable will. To quickly see results, you must adhere to a specific program and remember that each exercise is a step towards ideal body. There are several ways to speed up this process. Especially for those who strive to get results as quickly as possible, there are special techniques. Their implementation is accessible to everyone, and the effect of them is truly amazing.

Run

There is no need to make multi-kilometer cross-country trips. Just half an hour of intense jogging will easily fit into the busiest schedule. For beginners who are not accustomed to long-term aerobic exercise, it is correct to start with jogging at a slow pace. Such cardio exercises several times a week will help you quickly burn fat, and the long-awaited muscle relief will appear.

The number of classes in a weekly complex should directly depend on your predisposition to accumulating excess weight. People with a high metabolic rate can resort to minor cardio exercises or avoid them altogether, since it is problematic for them to increase muscle mass. People with a heavy build will have to sweat to achieve the desired effect. However, regardless of physiological data, regular jogging will help you quickly get rid of the fat layer and achieve a beautiful body contour.

Push ups

A variety of push-up techniques allow you to train almost all muscle groups at home. It doesn't take much time to complete these exercises. Just do push-ups daily or 3-4 times a week as many times as you can manage.

Don't stop at doing the classic complex. You can practice push-ups on one hand, on your fingers, with different hand widths.

Regardless of which way you do push-ups during training, active combustion fat and muscle mass gain. Start with simple techniques and practice until you perform the exercise perfectly correctly, then move on to more complicated variations. By doing push-ups regularly, you will quickly gain muscle mass.

Pull-ups

The pull-up program will allow you to work your back muscles in a short time and significantly increase arm strength. There are a huge number of varieties of pull-ups, each of which is aimed at general or isolated muscle training.

The most common types of pull-ups, accessible even to beginners, are pull-ups and chin-ups. The first option is classic with a wide or medium grip. This complex helps to gain muscle mass and work out the shoulder area for relief. Chin-ups - a more complex option, this exercise uses reverse grip. The load falls on the muscles of the back and shoulders. Excellent results can be achieved by combining several exercises in one workout.

Use effective program increasing the mass and relief of body muscles. It is important not to be able to spend a lot of time in gym, but the presence of desire. Don’t give up, because by following these recommendations, you can build muscles at home in a short time.

How to build muscles at home - this question interests both men and women who have decided to achieve their goal. A beautiful, sculpted and pumped up body is the result of hard work, systematic training, purposeful struggle and adherence to certain rules. We will cover these questions in detail in our article.

What happens to muscles during training

Muscles undergo significant changes from the moment you start training until you see visible results. The average time taken to achieve progress depends on the individual characteristics of the body and the duration of each phase in which the muscles are located. Naturally, every athlete wants to quickly and properly pump up at home in a week, but full development takes years.

Preparatory phase

Lasts approximately two to four months. At this time, the body is being rebuilt as it experiences serious stress. The energy supply system to the muscles is changing, now they consume more energy, because of this, a significant amount of ATP and glycogen accumulates in them. Nervous system ensures more streamlined and coordinated muscle function, the osseous-ligamentous apparatus adapts to new conditions, metabolism is carried out in a new way, and the volume of blood vessels increases significantly.

During this period, it is very important for the athlete not to strive to build up muscles at home as quickly as possible without exercise equipment or with their use, but to monitor correct technique, use light weights for as long as possible. Muscle growth will be noticeable only at the second stage, the first is necessary to “lay the foundation” for further successful development.

Hypertrophy

This phase lasts more than two years, at this stage the muscle fibers begin to increase, and within a couple of years the person realizes his own potential, that is, the muscles reach their maximum size. With proper loads, the body weight of the average man during this time increases by 20 kg.

Hyperplasia

Further muscle development over 1-2 years occurs due to fiber division, this is achieved by working with light weight during high-volume training. During this period, it is possible to increase muscle mass by another 10 kg. Then comes the final stage.

System adaptation

A bodybuilder’s work is aimed at improving the efficiency of those body systems that inhibit muscle growth and expanding one’s own capabilities.

Is it possible to pump up at home without exercise equipment?

How to properly swing at home from scratch, and whether it is possible - this question interests many. The answer cannot be unambiguous; it all depends on the athlete’s aspirations and motivation. Yes, of course, it is quite possible to train at home and build muscle without exercise equipment, but it is much more difficult and inconvenient than in the gym.

Beginner mistakes

For beginners who want to quickly and correctly pump up their arm muscles at home, it is better to familiarize themselves with the main mistakes that novice athletes make in the pursuit of success. This will save them a lot of disappointment.

High expectations

Unfortunately, our ideas about ideal figure arise when looking at pumped-up guys from glossy magazines who urge you to become the same. A muscular body requires at least five years of fruitful work, and not several months of lazy “communication” with the barbell.

I want to have voluminous muscles!

To properly train and build muscles at home, you need to understand that the main goal is not muscles and the body, but enjoying the process itself, the ability to feel the muscles and their work. Well, success in this case will not keep you waiting!

Laziness

You can cancel a class for any reason: it’s raining outside, friends are inviting you for a beer, you’re in a bad mood, but you can pump up and build muscle mass at home only if you follow the routine and schedule of classes.

Basic Requirements for Muscle Growth

The first step to start training is a home training program for men or women. Training should be progressive, that is, stimulating growth.

The second factor influencing a positive result is good nutrition, that is, a sports diet that guarantees growth. Compliance with these requirements is the key to success.

Exercises without machines for beginners

Let's look at where and how to start training at home from scratch. To do this, there is no need to spend money on purchasing additional funds, because we always have our own “inventory” at hand - body weight.

At first, we perform the following exercises:

• push-ups, reverse push-ups, headstand push-ups and other variations of this exercise;
• pull-ups and other variations;
• biceps curls;
• triceps exercises using your body weight;
• lunges;
• squats, Bulgarian squats, pistol;
• Romanian deadlift on the foot;
• bending the legs from a lying position.

The best exercises without iron

Every novice athlete who wants to start lifting from scratch at home and become a muscleman must master 10 basic exercises that can be performed in a hotel, at home, outdoors or in another convenient place.

Squats

Exercise 85% of the body's muscles. Starting position – feet shoulder-width apart with toes slightly turned out. The back remains straight and the buttocks are pulled back. The heels are pressed into the ground and the knees are brought forward and outward. For added balance, you can move your arms forward.

Other variations: sumo squats - with legs wide apart and one-legged squats.

Push ups

Works the triceps, chest, back and shoulders.

Other types of exercise: with a wide or narrow position of the arms, with the feet resting on a chair or wall.

We use a chair, bed or coffee table as support. Don't forget to keep your head straight, your spine should be in correct position. Works the triceps and pectoral muscles.

Wall Squats

Develops endurance and works the quadriceps. With your back close to the wall, we sit on a “virtual” chair so that the angle between your hips and the wall is 90 degrees. Maintain this position for at least 60 seconds.

Burpee

An exercise that combines a jump and a push-up. From a standing position, we squat down, bounce with our legs, as if doing a push-up, and perform the reverse sequence of actions.

Plank

This is a very effective exercise that will help you pump up your beautiful muscles. relief body at home. Lying down, keep the weight on your forearms and toes, pull in your stomach and remain in this position for at least 90 seconds.

It is performed like the previous one, but the body rests on one arm.

Superman

Lying on your stomach, stretch your arms forward, raise them, as well as your head and legs, and hold for some time in this position.

Crunches

We lie on our backs, hands behind our heads, legs bent at the knees. We raise the knee and at the same time strain, try to touch the left knee with the right elbow, then vice versa.

We make sure that our back is straight and our shoulders are straight, and we try not to sway when transferring our body weight from one leg to the other.

Increasing load

A program for gaining muscle mass at home must necessarily include a progression of loads. It is needed to stimulate muscle growth and is performed not only at home, but also in the gym. For this purpose, dumbbells with increments of 2 kg, barbells and plates with the same increments, racks, complex, block exercise machines and benches are used, which are adjusted to the required angle of inclination.

Let's take a closer look at how to pump up at home, and where to start training? This requires a small amount of time and knowledge of the exercises.

The purchased equipment will help make pumping your body in a rocking chair at home more effective:

1. Dumbbells with the ability to change weight. The heaviest one should weigh at least 32 kg.
2. Karimat is a fitness mat. Needed for performing abdominal exercises.
3. Horizontal bar. Now you can purchase a removable one or install a stationary one in the doorway.
4. Bars. Houses are attached to the wall.
5. Elastic bands with varying degrees of elasticity.

What to replace?

What to do to properly pump up your body muscles at home if you don’t have all the necessary tools?

Undoubtedly, in every apartment or house there are chairs with high backs - after strengthening them, you can use them as bars. Exercises for calf muscles can be performed using stair steps or a high threshold. With our legs tucked under the bed, we do sit-ups, crunches, and exercises for the back muscles. You can use any convenient items as free weights: plastic bottles, filled with water or sand, pipe trimmings. For weighted squats we use a heavy backpack.

It is strictly not recommended to use electronics or pets as cargo. Well, in order to effectively pump up muscles at home, don’t forget to create a program or use a developed set of exercises.

A set of exercises for all muscle groups with equipment

The schedule for exercising and pumping up muscles at home for men or women can be discussed with a trainer. The following is a program performed three days a week.

Monday

Wednesday

Friday

Pumping leg muscles at home for men is carried out in the following way:

1. Squats with a load. We take an object weighing at least 30 kg in our hands and perform squats until worn out. We rest for one minute.
2. Jumping rope. We jump at an average pace for 3 minutes. We rest for one minute.
3. Jogging. We organize a run of at least 3 kilometers. We rest for a few minutes.
4. Single leg squats. We perform it at the end of each workout.

Every 3-4 workouts we gradually increase the load.

Basic hand exercises

To do it right at home, a man needs to use effective exercises, aimed at training specific muscles. The next training develops biceps muscle shoulders, triceps, deltoid and trapezius muscle.

Standing Dumbbell Raise

We straighten up, our legs are shoulder-width apart, we slightly bend them at the knees, we take dumbbells and press our elbows to the body, pointing our palms inward. The front part of the disk of the projectile touches the hip line, then we lift the load to the shoulders as we exhale and slowly turn our palms, directing the back of them to the face. We hold the dumbbells at shoulder level for a few seconds and return to the starting position.

Professionals will tell you how to properly start lifting weights at home with dumbbells, so if you have any doubts about the correctness of the exercise, you can contact them.

Seated dumbbell raise

This is another way to get a toned, sculpted body in a home gym. The exercise is performed similarly to the previous one, but in this case the exercise is performed in a sitting position. To do this, you can use a comfortable chair, stool or bench.

Hammer

Starting position – standing, feet slightly wider than shoulder width, knee joints slightly bent. Arms are bent at the elbows, palms with dumbbells pressed to the body. The elbows do not move, we smoothly lower the dumbbells without changing the position of the palms, and immediately return them along the same trajectory.

It is very easy to get a beautiful figure and pumped up muscles at home if you use the most famous exercise with dumbbells. Standing right hand rises up with the projectile, the left one goes down or is located at the waist. As you exhale, the arm with the load bends, and the head smoothly lowers, all other zones are motionless. In the same way, a two-handed bench press is performed using one apparatus.

We learned how to quickly pump up a guy at home, but what should girls do? Let's look at this issue in more detail.

Training for girls

How to pump up a girl’s body muscles at home is also a pressing question that the fair sex asks themselves. In addition, most of them have problems with fat deposits on the stomach and sides.

To achieve a positive result, it is important to follow the following recommendations:

1. Set aside at least an hour every day sports activities, while using a variety of equipment: dumbbells, jump rope, elastic band, hula hoop, expander, weights.
2. Pay attention to pumping all parts of the body, gradually increasing the load.
3. Use a variety of exercises, constantly change them so that the body does not have time to get used to it.

Well, and of course, how to properly exercise at home depends on your personal mood, so during training it is better to turn on energetic music, which will set the right pace and improve your mood.

Nutrition rules

Becoming pumped up with full body exercises at home cannot be achieved only through progressive training. Plays a big role in this fight proper nutrition, and success depends 70% on it.

• you need to eat 5-8 times a day, be sure to have breakfast;
• drink 1.5-3 liters of water daily;
• per kilogram of body weight the body needs: 2 g of protein, 0.5 g of fat and 4 g of carbohydrates;
• give up mayonnaise, ketchup, sugar and other useless products.

Best Products

It is preferable to eat the following foods:

• fish;
• meat;
• seafood;
• eggs;
• dairy products;
• legumes;
• porridge;
• durum pasta;
• nuts, seeds;
• vegetables;
• fruits;
• wholemeal bread.

Important Terms

There are many ways to pump up at home, but a monthly training program, according to the recommendations of experts, should be developed accordingly and include the following areas:

1. Power training- for muscle growth.
2. Cardio training is for burning fat.

Well, high-quality nutrition is necessary to achieve relief beautiful figure.

And, of course, the main rule that should guide all those who are interested in how to quickly build up body muscles at home is to eliminate all distractions during training. Neither phones nor what is happening around you should distract you from your goal. For a successful result, you need to concentrate and perform the exercises with full dedication!

Video

This form contains a set of exercises for home workouts for beginners.

You can watch forever how the fire burns, the water flows and the girl crouches
(c) someone from the audience

Yesterday I went to training after a 1.5 month break. I did a full body (completely all the muscles in 1 workout). I remembered that I should write an article about how.

With pumping up your body, things are exactly the same as with pumping up a website in search engines. There's a lot here different opinions, approaches, theories, myths. Every muscleman, like a webmaster, has his own personal experience. And, looking back at him, he can say something. And he can endlessly argue with other jocks (who have their own experience) about what is right and what is wrong.

Therefore, I declare that this article is not the ultimate truth. Only my experience is described, taking into account physiological data and some initial parameters.

Why did I even decide to pump up?

It all started, actually, a long time ago. During our student years, while living in a dorm, my classmates and I, as happens with everyone from time to time, suddenly decided to step back a little from drinking and pump up our energy. Moreover, the “rocking chair”, consisting of one barbell (well, there were a lot of pancakes), a bench for bench presses and a dozen dumbbells, was located on the 1st floor of the dorm. A friend more experienced in these matters showed us the exercises. In general, we went for six months. We made all possible mistakes, ignored the advice of others, we ourselves know! At the same time, there was almost no food, but they did not deny themselves beer. What are the results...

Next was the army. I had time for demobilization and wanted to tighten up my fitness a little. A samovar bar made from tank caterpillar links, 2 dumbbells, a horizontal bar and parallel bars - that’s the entire sparse set for a soldier. 3 months of such an unplanned “improvement” did not bring any changes to the body.

And then, about 2 years ago, I wanted abs like I once had when I was 16 years old, when I was a scumbag and had just started abusing alcohol and chips. Then the abs stood out well.

I downloaded Vasily Ulyanov’s course “Smart Press Training”. I worked out a little. I liked the fact that in addition to the abs, information was given on the development of muscles in general. I realized that just pumping up the abs is not the best idea. You need to pump up your body.

Then I downloaded the course “3 weeks of killer home workouts” and started training, because... It was boring to go to the rocking chair. " And what about it, what about it, I’ll come, and there will be only jocks there, they’ll laugh at me" - sound familiar? And six months later, for the first time in all that time, I saw at least some results from the classes. But then I moved to another city, I worked, somehow I abandoned everything, I forgot.

After about another six months, I finally decided to go to the gym. It only lasted 2 months, and then, quite suddenly, I bought a ticket to Thailand and flew to warmer climes.

There were a lot of mistakes at every stage. The main mistakes, in my opinion, were: unplanned training, incorrect technique, ignoring some basic elements (I didn’t do legs and deadlifts), the desire to pump up one part of the body (arms/chest/abs), nutrition.

And only six months ago I managed to go to the gym quite effectively. And the results, although not some impressive, were achieved.

Is it possible to pump up at home?

Can! But you will grow much slower than if you trained in the gym! In any case, you can’t find the right weight at home, it’s hard to progress. Don't be afraid of the hall, no one will laugh no matter how you go there. And you can also stare completely uninhibitedly at the phytonies (sometimes it seems that some of them do this!), just wear looser pants:

Should I contact a trainer?

If you're a complete beginner, it's worth it. Ask anyone who started on their own and they will say: “If I had worked with a coach, the results would have been better.” It is accessible and shows by example what exercises to do and, most importantly, how to do them correctly! Good coach will recommend a set of exercises just for you. Too fat - one program (first lose weight, you can’t run - a lot of stress on the heart and joints), skinny - another program (for weight gain). If you were involved in other sports (i.e., your muscles are toned), you can immediately take on heavier weights.

But! Coach differs from coach.
During the six months of training in the gym, I saw several guys working out with a trainer. For the entire six months that I was training, they also went regularly, every training session with a trainer. It is unknown how long they walked before this. I have progress, they have nothing. And everyone lifts small weights, 7 kg dumbbells. Fuck, sometimes I find it funny.

Some postulates

Captain's notes that you will find everywhere. But they cannot be ignored. I ignored it, thought “This is some kind of bullshit” - there were no results. I started to follow - they appeared.

• THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE OF EXECUTION
  Once again: THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE OF EXECUTION. Let me remind you: THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE OF EXECUTION.
• For the first six months, a year and a half, you can study according to any program you like.
  There is no point in bothering with this, changing and combining often. You can simply do the so-called base: chest, back, legs. 3 times a week. And you will grow in any case (subject to other postulates, of course).
• 70% of muscle growth is food and sleep
  Eat. The goal is to gain 2g of protein for every kg of your weight. It's very easy to calculate, there are all sorts of online calculators. You can forget about counting calories. Eat fatty foods, I allow you. Fat is not stored as fat. Carbohydrates are stored in fat. If there excess weight- exclude carbohydrates (porridge, sweets, flour, pasta). If not, then I don’t care at all. Eat! Protein products: meat, fish, eggs, cheese, milk, cottage cheese (at night!).
  Get at least 8 hours of sleep.
  A lazy person's dream, damn it.
• Each workout you should increase either the number of repetitions or the weight compared to the previous workout.
  Without this, there will be no muscle growth. Doing the same thing from workout to workout will not make progress.
• Keep a training diary
  Record how many times you pressed (eg, " chest top 1 - 80kg x 7 rubles; 2 - 80x5" - the first approach for the upper chest pressed a barbell of 80 kg 8 times, in the 2nd approach - the same weight, but 5 times. Personally, it’s impossible for me to remember such data for all the exercises. If you are able, cool.
• Beware of overtraining
  1.5-2 hours in the gym - easy! Anyone who studies for less than an hour is a loser. I will go every day!
  The workout should not last longer than 1 hour. No more than 4 times a week.
• You need to pump your whole body
  “I want to pump up my chest and biceps a little” - the desire of 90% of all beginners. And I, too, once came to the student gym with this goal. They told me that this is not possible! But I didn't listen.
• Don't forget your feet!
  Deadlift and squat are the most heavy exercise for me. I want to die after them. And I avoided them for a very long time. Only the last 4 months I did it regularly. I think this is what led to the results. This is the base! Nothing can replace it. Correct technique makes all the difference. Please pay special attention to this.
• Warm-up is important
  5-10 minutes to warm up. Without this, injuries cannot be avoided.
• Every 3-4 months, take a two-week break.

A little more from swing theory

There are 2 types of training: mass/strength and endurance. The only difference is the number of repetitions in the exercise.

If we are trying to gain muscle mass (and this is the goal for most) - 6-8 (even 10) repetitions.

For endurance - 12-15 repetitions. This type of training is suitable for drying and for giving definition to muscles.

I combined these 2 types of training. Those. One week I trained for mass, the second for endurance. This was done because different types muscle fibers(white and red). And their recovery period is just 2 weeks. Therefore, while some are being restored, we are downloading others.

2-3 approaches (sets) of each exercise (not counting 1-3 warm-up approaches). For each muscle - 1 exercise! There is no point in doing, for example, 5 different exercises for biceps. 2-3 sets of one exercise are enough. All!

Rest between sets: 1.5-2 minutes.

Rest between different exercises: 3-4 minutes.

There are 3 main muscle groups, base: chest, back and legs. They should be done on different days, not combined with each other. In general, you don’t have to pump up your arms, abs, or shoulders. Because all of them will be involved in one way or another when executing the base:

• The front delts and triceps are activated when doing chest
• Biceps, middle deltoids, trapezius, forearms work when we pump our back
• The press works everywhere

You can simply “finish off” with 1 set those muscles that are activated. That's exactly what I did.

Or, conversely, carry out these exercises for another day.

My training program

I came to her after some time. I also constantly changed and tried. In the end, I developed just this one for myself. This doesn't mean she is faithful.

1. Chest + padding: front deltoids + triceps
2. Medium and rear delts+ biceps + abs
3. Back + finishing: trapezoid
4. Legs

I just needed to score 4 days, and it was more convenient to do it this way, it just fit into 50 minutes. It is quite possible to spread the exercises over 3 days. The legs always swing separately from all other muscle groups.

I won’t give you a set of exercises. This is not for everybody. Choose your set, just remember - 1 exercise for 1 muscle. You should not do two, three or more exercise. I often see how many people suffer from this: they pull a barbell to the chest, then take dumbbells and do an exercise on the same muscles, and then go to the machine and do another 5 approaches. It's not necessary, yeah

Sports nutrition

Most likely you have a persistent stereotype that sports nutrition- this is bad. I still can't explain it to some people. They stupidly don’t listen, don’t hear and don’t want to hear. I am, they say, only for natural quality! Sports nutrition is not anabolic steroids and steroids, which cause all these troubles like low erection, kidney failure and other things that scare us from the blue screens.

Protein is needed for muscle growth. In English - "protein". This is the protein they sell. If you gain 2g of protein per kg of weight with regular food, you don’t need protein. But personally, I would have to include an additional meal, and this is extra carbohydrates in any case. Protein allows you to get rid of that protein deficiency without any hassle.

You can safely put your dick on the rest of the sports drink. You don't need it.

Only when drying will you most likely need: a fat burner and BCAA (amino acids that give energy and prevent you from “burning” muscles).

List of materials on the topic

Vasily Ulyanov "3 weeks killer training in the hall"- a really cool video course, theory + video with exercises.
I recommend stopping here initial stage. There is simply a ton of material on the topic. And the more you dig, the deeper you go, the more confused you become. Let's return again to the fact that for the first year you can study according to any system you like. Just adopt some program, following the basics that I gave in the article and you will grow. But then, when stagnation comes (the weight doesn’t increase, there are no results), then dig deeper, change the program, try, experiment.

But if you really want to, then below is a list of suitable materials:
Denis Borisov "Catechism of a Bodybuilder"- all the basics of bodybuilding in a small book.
YouTube channel Denis Borisov
YouTube channel YouGiftedBB

Now I want to practice the book Supertraining by Mike Mentzer. When reading it, a pattern break and many so-called errors may occur. the jocks simply won’t accept it, they’ll call it heresy. Therefore, I won’t recommend studying it right away - I haven’t tried it myself. But I highly recommend reading it.

A little linking you know why

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

Home workouts

The main reason for working out at home is the false fear that when you come to the gym, you will become a laughing stock. Ignorance of training methods confuses a person. Believing in the effectiveness of home training, he goes to a sports store and starts buying Sports Equipment, which costs a lot of money. For example, for the money spent on a set of collapsible dumbbells, you can buy a monthly subscription to nice hall. Now think what you can achieve with a pair of dumbbells at home and a fully equipped gym with a real sports atmosphere. Remember that there is no home workout not comparable to classes in gym! If you find yourself in a good, friendly gym, you are guaranteed good mood, a competitive sports atmosphere and even, perhaps, the help of experienced athletes. At the initial stage, I advise you to go to a powerlifting gym, where some of the strongest athletes train. Having entered with a friendly face, slowly stroll around the hall and greet in a friendly way everyone who is standing and not busy with anything. You should not reach out to the person doing the exercise! Just pass by. Look around, and if you find a squat rack, horizontal bench bench press and a platform for deadlifts, then your first trip to the gym is almost a success.

At the initial stage, focus on basic exercises that provide a foundation from which you will build. At correct technique and a stable training regimen, you will quickly gain strength. No exercise equipment or isolated exercises! The golden three are squats, bench press, deadlift. They need to be performed in the same order as written, conducting training sessions three times a week. Don’t forget to warm up properly, and warming up is not an exercise bike or running, but the same barbell with which you perform the upcoming exercise. It will be better if an experienced athlete teaches you the technique of performing all three of these main exercises, this will save time and guarantee that you will not get injured.

Basic classes

In the first approach, warm up properly, 15 - 20 times only with the bar, without weights. In each subsequent approach, add 5-10 kilograms until you reach your working weight (the weight at which “ muscle failure” occurs at 8-12 squats, that is, the final 1-2 repetitions should be difficult). The number of warm-up approaches and the difference in added weights naturally depend on the athlete’s experience. Warm-up approaches are not included in the count; only working sets need to be counted. There are 5 working approaches, and each approach contains 8-12 repetitions. The principle of training in the other two exercises is the same. The number of working sets and repetitions will change over time. Our muscles are made up of several types of muscle fibers, and their training varies slightly. The development of all types of fibers gives maximum strength and muscle growth.

Training cycles

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

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

Number of repetitions

Over time, you will begin to feel and understand how many sets and repetitions you need to make continuous progress. Usually, for a person prone to thinness, a regime of 8-12 repetitions is sufficient. For those who are stocky and prone to obesity, regimes in the region of 5-8 repetitions are suitable. But you shouldn’t take this as a rule, each person is individual and everyone’s body is different. It happens that at certain stages of development the body will need a slightly different volume of repetitions and approaches. Your main task is to determine the strategy using your own trial and error experience. This is how you can determine with 100% certainty what suits your body best. But the main thing is the constant progress of increasing working weights in exercises. This doesn't mean you should try to put more weight on the bar, it will just lower your rep range. If you work in the 8-12 repetition mode on all basic exercises, adjust the weight with which you will perform 8 repetitions to failure, that is, the last 2 repetitions should be difficult. From session to session, you will strive to perform not 8, but 9 repetitions. Then with the same weight for 10, 11 and 12 repetitions. And when you perform 12 repetitions in each working approach with the same weight, you can already add 5 kilograms to the working weight. And you will perform 8 repetitions again with the highest weight. This is an increase in working weights without “knocking out” of the repetition range. Listen to your body! If you have chosen a certain training regimen and it is very effective, then you should not change anything! You don’t even have to “jump off” for a long time for another cycle.

Gradual transition to detailed muscle development

Everything that is written above can be called powerlifting. After some time, begin to expand your range of exercises. Add in a few more basic exercises like lunges, weighted dips and pull-ups. For example, the routine can be made as follows: squats, lunges with a barbell on the shoulders, bench press, weighted dips, deadlifts, pull-ups. You can reduce the number of approaches to three, as the training time will lengthen. Next, switch to a split training program, in which each muscle group is trained once a week.

Body-building

There are muscle groups that are connected in one way or another - these are antagonist muscles that cause movement in two opposite directions. The antagonist-based training routine used most often is: chest - back; biceps - triceps. Synergistic muscles act and participate in one movement: chest - triceps; back - biceps. During training shoulder girdle Triceps also work. Legs are trained on a separate day. For example, a training cycle can be composed as follows:

Antagonists

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

Synergists.

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

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

Remember that working weights in exercises should always increase! It’s impossible without this! There will come a time when you will perform 10 repetitions in the bench press with a weight of 80 kg, then 10 repetitions with a weight of 100 kg, 10 repetitions with a weight of 120 kg. By doing strength training with basic exercises, you will become stronger. Thus, having increased your strength, you are already moving on to high-volume training, in which each muscle group will have an average of four exercises and each of them will have 4-5 working approaches. The kickback occurs when your working weights increase without leaving the repeat range. For example, you once squatted 80 kg for 10 reps to failure, when the last 1-2 reps were difficult. Having passed a certain stage, you have become stronger and are already squatting with a weight of 120 kg, also for 10 repetitions. When exercising in a high-volume mode, monitor your body visually, monitor your condition subcutaneous fat, increasing the volume and roundness of muscles. As soon as you feel stuck, switch to a strength mode, using only squats, bench press, deadlift and assistance exercises like pull-ups and dips.

Rest between sets

As you have already noticed, bodybuilding can be done in different ways. For some, lighter weight and more repetitions are suitable, for others, the opposite is true. But you should always remember the basic rules! If you are training for strength, then the break between approaches ranges from 5 to 10 minutes, and sometimes reaches 15 minutes. When exercising in a high-volume mode, the rest between approaches is reduced to 1 or 2 minutes. There is also a “pumping” mode, its task is to develop as many muscle fibers as possible and fill the working muscles with an abundant flow of blood, which in the process visually inflates them very much. In this mode, the rest lasts strictly 30 seconds, 10-15 repetitions, 4-5 exercises per muscle group, naturally, the working weight in the exercises is greatly reduced. Recovery after such training is delayed. Try all the schemes written above; not a single coach or instructor can determine by eye what is more effective for you. The professionalism of bodybuilding lies in independently understanding the aspects that force muscles to grow; it is a solitary sport! What is important here is extreme concentration and a clear feeling of the load on the muscles during the exercises. There is no need to do everything thoughtlessly! Learn to catch tension in every movement, subconsciously always tense your muscles during movements.

Limit loads

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

Absolutely all people have thought about transforming their body at least once in their lives. Some immediately began to move towards their goal, while others spent several months lying on the couch imagining how they were walking along the beach and flexing their muscles, and all people were paying attention to him. All these people have one thing in common - they want to spend less effort to achieve their goal.

In case of physical activity, this is body work at home. Today you and I will talk about this . We will present to your attention the most effective exercises for working out the body at home. Go!

How to quickly build muscle at home

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

And girls want to have Beautiful legs , and elastic, delicious buttocks. After all, this is exactly what guys can’t take their eyes off. Moreover, exercises for pectoral muscles can make a woman's breasts more toned.

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

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

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

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

So, for high-quality body work you need to do the following exercises:

1. Pull-ups on the horizontal bar with various grips.
2. Push-ups with different hand positions.
3. Vertical and horizontal presses dumbbells or weights.
4. Bending and extending arms with dumbbells.
5. Single leg squats.
6. All kinds of abdominal exercises.

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

Training program

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

You can't go anywhere without a horizontal bar and parallel bars. If you really want to get pumped up, then solve this problem. Firstly, almost every yard has horizontal bars and parallel bars. Walk around the area and find the site that is most convenient for you. Secondly, we will need iron. So, don't skimp and buy a pair of dumbbells or weights. To save on this matter, buy shells not in sports stores, but through advertisements on the Internet.

Surely you now have a question: what to do when winter comes? Most the best option- purchase a hanging horizontal bar and parallel bars for home. Total cost of dumbbells, horizontal bar and parallel bars, will amount to no more than 5 thousand rubles. This corresponds to the cost of a two-month membership to gyms in major cities.

Most likely, you don’t have that amount right now. Therefore, start training on the horizontal bar and uneven bars in the spring. You'll have about five months until it's cold to train outside in the fall. In such a period of time you can easily accumulate 5 thousand rubles. If you really want to build muscle, then this will not be a problem for you. Remember, achieving any goal requires money.

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

Day one - training pushing muscle groups:

1. Dumbbell press lying on chairs - 3 sets of 10-12 repetitions.
2. Standing dumbbell or kettlebell press - 3 sets of 10-12 repetitions.
3. Dips - 3 sets of 10-12 repetitions.
4. Push-ups medium setting hands - 2 sets of 10-12 times.

On this day you pump up your chest, front part deltoid muscles, and triceps. These are the muscles that push.

Day two - working out the pulling muscles:

On this day you pump up all the back muscles, biceps, rear and middle deltoids. These are the muscles that tense when you pull something.

Day three - working out the leg muscles:

1. Single leg squats - 3 sets of 10-12 repetitions.
2. Lunges with dumbbells - 3 sets of 10-12 repetitions.
3. Calf raises with dumbbells - 3 sets for a maximum of reps.

You won’t be able to greatly increase the muscle volume of your legs at home. Once you can squat on one leg more than 12 times, only the relief of the legs will be worked out.

As you noticed, almost all exercises indicate 10-12 repetitions per approach. This means that you cannot do more repetitions per set. For example, if you can only do 6 pull-ups, then do that many. Over time, as you begin to do more than 12 pull-ups, start adding additional weight to do a small number of repetitions.

The rest between sets will be different for everyone. The main thing is that during the break your breathing is completely restored. Only after this can you proceed to the next approach.

At the end of each workout, you need to pump up your abs. Perform torso raises and leg raises, 3 sets of each exercise. The number of approaches is not so important here. The key point is a strong burning sensation in the abdominal muscles. Once you feel the burning, you need to do another 15-20 repetitions, and then take a break. You should rest no more than one minute between sets. Abs love intense training.

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

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

Why do this exercise? The fact is that when working out in the gym, you perform basic exercises With big scales. In addition to pumping up target muscle groups, these exercises also pump up stabilizer muscles, and, most importantly, greatly accelerate anabolism . After all, during such exercises Absolutely all the muscles in your body work, and this is very important for gaining muscle mass.

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

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

What results can you achieve?

I would like to immediately tell the motivated reader that there is no need to wait quick results. You will be able to observe the first changes in your body in a few weeks. You can count on increasing all muscles to the desired level only after a year of training.

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

Conclusion

In conclusion, I would like to say about the benefits healthy sleep and nutrition. You need to sleep at least 8 hours a day and eat protein foods. This will help you improve your health, as well as much faster build the body you've been dreaming of for so long!