How to build muscle fast. How to pump up muscles quickly and correctly Fast muscle pumping at home

Question: I can't go to the gym anymore and I don't have the space or the money to do it at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in the span?

Answer: Whenever someone asks me about how to work out at home, without a gym (special equipment or even a minimum of free weights), my first reaction is my question... For what?

I mean, it doesn't take a genius to figure out that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.

Can't you find a way to get to the gym? Could you maybe cut back on app purchases on your phone and spend that money on a gym membership instead? Could you throw away some of the junk in your basement or garage, and thereby get some free space for strength training at home in full volume?

In very rare cases, people use the right way to pump up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often, the answer to all of the above is misunderstanding, rejection, and searching for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And that brings us back to the original question...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without the special equipment found in gyms. Lack of free weights doesn't help, of course, but even under these conditions... you can achieve certain results.

But the bad news is that it will be much more uncomfortable, much harder in terms of athletics and just a lot harder in general. That's why...

How to build muscle: basic requirements

Building muscle requires at least 2 fundamental principles.

Progressive workouts that can stimulate growth. (A well-thought-out training plan = success.)
A diet that can support muscle growth. (Above all, consume enough calories and protein).

As long as both principles work correctly, regularly and long enough, then the muscles will grow.

What should be done and used in order for the muscles to grow?

As you may have noticed, among the main principles of muscle growth there is no gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are simply useful additions that can help speed up the result and improve the quality.

And not only in the sense that they will effectively train each muscle group and provide the muscle growth you desire. They simplify the progression of loads, which is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all the gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle of inclination; racks on which you can perform many exercises; complex, block and various simulators for each muscle group.

So I'm not going to lie to you here. If you want to build and pump beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.

But, as I said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without greens, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without simulators

For the first time, you have a wonderful inventory: whether you knew about it or not ... This is your own body weight.. With it (+ a little ingenuity) you can do all sorts of exercises. Even the very first thing that comes to mind:

Push-ups (and all kinds of variations);
Pull-ups (and all sorts of variations);
Horizontal pull-ups;
Reverse push-ups;
Headstand push-ups;
Curl for biceps;
Triceps exercise own weight;
Lunges (and all sorts of variations);
Squats;
Bulgarian squats;
Pistol squats;
Lying leg curl;
Romanian deadlift on one leg;
etc.

This is by no means full list exercises. You will find many more.

But this is enough to make one of your workouts. There are enough exercises on this list to make a workout at home really effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example, rubber band , and now you can do dozens of other exercises (pull narrow grip, band press, swing arms forward and to the side, exercises for biceps and triceps, etc.) ...

So what than more exercise, all the better. This is good news. Now for the less good news...

Progress will be difficult, but possible

Progress on these exercises (where goal #1 is muscle gain) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you're exercising for progression, which is supposed to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase load.

First step: transition from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Great. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will run out and you won't be able to add more repetitions, as there is a high risk of starting to train for endurance, and not for muscle growth.

So what do you do then? Well, you either keep doing what you're doing and never get stronger, don't build muscle, or figure out a way to increase the load. For example…

Sports vests with weights;
Belts with weights;
Tougher rubber bands;
There are rings, TRX loops and others;
Backpack stuffed with books;
Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight or simply complicate the exercises so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the key to effective training.

If you don't, then you end up like most people who work out at home without much thought about weights or special equipment... forever stuck in the same weight and muscle volume, doing the same thing without changing anything in your training program.

Not at all fun!

Everyone who trains at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer, obviously, depends on what exactly (with what equipment) a person will deal with. But if I had to just guess, then I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Iron Free Workout Program

Whether you have access to a gym or not, it doesn't really matter, exercising at home can be just as effective. .

There are tons of exercises you can do without free weights, in seclusion. own house, hotel room or office to build muscle and improve your physical condition.

Of course, training additional scales and machines are great, but the simple fact is that you can build muscle without any extra equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Bodyweight exercises go a long way in developing functional strength at any level. sports training. Since you won't be using extra weights for these exercises, it's best to focus on a very fast tempo and high reps to hit your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weight training.

Below is a list of 10 the best exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my tips for improving the technique and approach to execution.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The performance of this exercise is greater than any other many times over. In addition, squats are known to increase testosterone production. If you want to increase muscle mass, then this is exactly your option.

To perform a deep and proper squat, start with your feet wider than shoulder width, your toes slightly turned out to the sides, and when you start the squat, keep your back straight and focus on pulling back your buttocks and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond your toes, and press your heels into the ground to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.

Bodyweight squats can be done every day if you want. You can also change up your squat technique by trying single leg squats or sumo squats (with wide staging legs).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps, and back. Follow your breath and lower yourself until your chest touches the ground.

For a change, a wide stance will engage the chest muscles more, while a close stance will increase resistance.

If you put your feet up on a chair or wall, change the angle, you will work on the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work on your triceps and pectoral muscles by using reverse push-ups. This great exercise, performing which you can see a beautiful and embossed muscle in the form of a horseshoe on rear surface hands. Remember to keep your head straight so that your spine is in the correct position.

Wall squats are a great way to work on your quads and endurance. With your back against the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use a timer on my phone for this exercise. Start by trying to do the "high chair" for 60 seconds or until you can't stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises out there, but proper form takes some practice, as with any exercise. Humans have a tendency to sway when shifting their body weight from one leg to the other. When you shift your weight to the other leg forward, remember to keep your back and shoulders straight; also, you need to focus on moving your hips down towards the floor, not forward - this will allow you to perform the rep in the correct form.

plank

Starting from your belly, keep your spine straight and keep your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. The plank is another exercise for which I recommend using a timer. Try it for 90 seconds and just tell me you can't do core workouts at home.

The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one hand. The oblique muscles of the abdomen and the muscles of the core are being worked out.

"Superman"

The expression is suitable for this exercise: "As it is heard - so it is written." It will work on your pens and bottom back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you are trying to take off, hold this position for a few seconds and lower yourself.

Leg raise crunches

I like to combine crunches and leg raises to work my upper and lower muscles abdominal press. Lie on your back with your heels flat on the floor, lift your knees to your chest and do a crunch, tensing your abs as your knees and rib cage touch each other. Then return to the starting position.

burpee

Burpees are a multi-muscle movement that combines a jump with a push-up. This great option to work multiple muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.

Circuit training

If you have been training for some time and think that bodyweight exercises will not provide you with the desired effect in muscle growth, then you can increase the intensity of your home workout doing circuit training. This way you will work on muscle and endurance, add an aerobic element and really increase the complexity of your workouts.

Circuit training constantly keeps you in good shape, heartbeat and the pulse accelerates, while one muscle group is resting, the other is working hard. You will be amazed at how much physical results you can get more a short time using this method.

When planning circuit training it is important to turn off certain muscle groups in order to give them rest in turn. So, if you start with push-ups, then move on to squats and ab exercises.

Conclusion

So now you have my favorite home workout exercises that build muscle without any extra equipment. They can help you get in shape and lose weight while boosting your general state health and strength. No gym? No problem!

Home workout programs

3-Day Bodyweight Workout Program

Are you a beginner or want to take a break from hard work? strength training? This three-day workout program contains all the basic exercises and will give you a powerful start to strength training Houses.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, crossfit or game types sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body properly, right? Is it true.

To do this, include bodyweight exercises in your program.

These exercises may be vital for the development physical form, improving the functionality of the body or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower body

Day 3: Core muscles

FAQ

What to pause between sets? How can I combine these complexes with my training program?

You can do them after your regular workout or on your own. training program. It all depends on the person and their goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Certainly. If desired, you can practice at least three days in a row, then take a rest day, and train for another three days in a row.

How long should you follow this program?

Until you feel that you have squeezed everything you can out of this training. I would advise doing it for at least 4 weeks. What to do after this period is up to you.

I'm strong and I don't have enough body weight to reach failure. What to do?

Weighted vests will perfectly cope with the role additional burden without burdening you with extra ammo. Wear a vest for exercises that require weights. Alternatively, you can hang a chain around your neck.

Is it possible to somehow complicate the exercises?

If you need a vest or chains for extra weight, you can do a drop set. Perform the exercise with weights to failure, then remove the weights and continue.

Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest 1 minute between rounds.

I am too weak to use body weight. Can I replace exercises with machines?

This goes against the grain of the program. If necessary, even with the most difficult exercises your insurer or training partner will help you. Don't use weight machines instead.

Three Bodyweight Exercises You Can Do Anywhere

Considering all the gravity modern life, who wants to hang dumbbells with pancakes on themselves? Instead use these training complexes to build muscle with your own body weight.

Want to get a good workout but don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.

When talking about bodyweight training, many people think of cardio. Undoubtedly, bodyweight exercises are perfectly combined with this direction of fitness, but they are also effective for developing the strength of the upper and lower parts body. You just need to show a little resourcefulness when choosing exercises.

Since it is not possible to load the muscles with body weight enough, another way must be found to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or a doorway.

Complex 1: Working out the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose multi-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosive power. By combining this method with high-rep training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the indicated time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking lunges with body weight 1 set, 20 reps each leg
2.
3. 1 set, 20 reps
4. Step up with knee lift 1 set, 20 reps (each leg)
5. 1 set, 20-30 sec. (Rest 60 sec.)
6. Kettlebell sumo squat 1 set, 30 reps (perform without weights)
7. 1 set, 10 reps (each leg)
8. 1 set, 50 reps

The advantage of lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to load the muscles as much as possible.

Complex 2: Developing Upper Body Strength

To work the upper body with your own weight, the two best basic exercises of all times: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you can handle this complex in no time.

Perform the exercises in the following mode, resting for 30-60 seconds. between sets. Reduce total pyramid repetitions until you reach the last stage of fatigue.

Upper body strength development
1. Push-ups
3 sets, 15-20 reps (30-60 sec rest between sets)
3. Diamond push-ups
4. Pull-ups on the low bar from hanging lying down 3 sets, 15 reps (30-60 sec rest between sets)
5. Push-ups from the bench
3 sets, 10 reps (30-60 sec rest between sets)

3 sets, 5 reps (30-60 sec rest between sets)

Push-ups and pull-ups by themselves engage all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing calorie expenditure during training and for many hours after. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to observe correct technique execution. When you're done, cool down for 5-10 minutes and stretch. Change the rest time or the number of repetitions as you wish.

Fat-blasting cardio training
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
5. Jumping "scissors" 1 set, 100 reps

Additional Benefits of Bodyweight Training

You can always jump on some cardio machine and work out. interval training. However, bodyweight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, as well as develop functional strength that will benefit you both in and out of the gym.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only the muscles, but also the head.

A set of exercises with body weight for weight gain

Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you build muscle with bodyweight exercises? Yes, if the training is really hard.

I have compiled this complex as a reliable starting point. But it's only good for the first time.

In the future, you will have to find a way to complicate it. Muscleandstrength.com offers a wide variety of bodyweight exercises. Try them, and refine your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more recovery time, increase the rest period to 2-3 days.

Your goal is to do 25-50 reps per set depending on the exercise. As you get better at it, increase the difficulty of the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clapping push-ups. If bodyweight squatting is too easy for you, add jump squats or box jumps.

Rest. Rest no longer than you need to catch your breath. Once you can answer the question, what day is it, move on to the next exercise.

After completing the entire circle, rest for 2-5 minutes. and drink some water.

In this article, I will reveal the whole truth about whether it is possible to pump up at home ...

Success in building muscle depends on 3 components:

WORKOUT
NUTRITION
REST (recovery)

So, the main problem of pumping muscles at home is TRAINING. With food, and rest (recovery) there are no problems (I think this is understandable). But with training - yes, because. in home conditions - there is simply no special equipment.

Those. there is no such equipment (equipment) that is in the gym, with which it will be possible to perform the right exercises to stimulate muscle growth.

That is, a barbell, dumbbells, horizontal bar, bars, other simulators, which are often only available in gyms; pancakes (weights) which are soooooooooooo important in bodybuilding, because they are the main tool for load progression (without which muscle growth is basically impossible); no working environment and much more). Accordingly, how to build muscles, without all this goodness ?!

The answer is obvious - no way. Therefore, I say directly: without minimal equipment (I’ll tell you about it below), it’s really impossible to build muscle!

What is the minimum equipment?

I'm not going to recommend you unnecessary (as for me) USELESS machines that cost a hell of a lot of money. I will just give you a list of REALLY NECESSARY (MINIMUM) with which you can train normally. I will also give a list for FULL workouts (just in general, so that the gym is not needed.). So, :

1. For a full workout at home, you will need (NECESSARY) to have at least 2 collapsible dumbbells.

Pay attention, it is DISCONNECTABLE! Only collapsible dumbbells will allow you to increase or decrease the load in a particular exercise. And in general, why buy several sets of dumbbells when they are exposed to exorbitant prices(expensive)? This is first.

Second, it's pointless! If you have non-separable dumbbells (that is, with one weight, say, 12 kilograms), then firstly, on different groups muscles are absolutely required different loads, for example, for training biceps - 12 kg is POSSIBLY suitable for you, but for seated presses or dumbbell bench presses (for chest muscles) - it may not work (it will be too small), well, you understand what I want to say? => Non-separable dumbbells - not suitable for home conditions, because they do not have the ability to progress the load (increase the weight of the projectile from training to training). Do you understand? And without the progression of loads = muscle growth is impossible !!!

CONCLUSION: COMBINABLE DUMBELLS are needed (weight preferably up to 24 kg, this, according to my observations, will be quite enough for beginners and even an average level of training, moreover, in home conditions).

2nd CONCLUSION: COMBINED DUMBBELLS from zero to 24 is the MINIMUM. With the help of them, you can already do a lot of things (here is the section “about exercises”<= переходите по ссылке и там вы сможете найти самые эффективные упражнения, с этим оборудованием, на все группы мышц, для стимуляции роста мышц).

Without this (minimum equipment) no one and nothing will help you AT ALL. Rest assured.

2. For full-fledged workouts at home, you need to have (well, it is very desirable) - BAR.

It would be absolutely wonderful. Just wonderful. If you have a barbell, then you can perform all the necessary exercises, all those that stimulate muscle growth as much as possible. You can read about them in the section "about exercises"<= переходите по ссылке и ищите. Но, опять же таки, сама по себе штанга (олимпийский гриф стандарт 20 кг) - без блинов (отягощения) мало чего стоит.

At the initial stage, 20 kg will be enough, but I have already said a hundred times that without progression of loads = muscle growth is impossible. Therefore, when buying a barbell, buy pancakes. Ideally, you should have at least twenty per side (just take pancakes not 20 kg at a time, but 5 each. That is, a pancake 5 kg, another 5 kg, and another 5 kg and more and more, in the end, to get 20).

For what, you ask? Why not just take a damn twenty and not bathe with that little thing?

I answer: for many exercises, twenty will be a lot for you. You will not be able to perform, say, barbell row to the chin with 60 kilograms. That's a lot (at least for beginners and intermediates)! And you don't have less pancakes. And you, like a sheep, stand and don’t know what to do ... And so you hang, 5 each and 30 kg will come out. If you need to, you can still hang 5 more, and 40 will come out. You have the ability to adjust, because each exercise requires a different load. Do you understand? It is important.

Ideally (100% needed), take another 2.5 kg on each side, they will be 100% needed. 5 kg per side (total 10 kg) is too much progression, and in some exercises (for example, a barbell curl for biceps) it will be a lot. And so, you hang 2.5 kg per side (total 5 kg) = and norms. Do you understand?

CONCLUSION: (Olympic barbell standard 20 kg) - without pancakes (weights) it’s worth little. Therefore, when buying a barbell, buy pancakes (twenty on each side, not whole, but 5 kg pancakes, and be sure to separately take 2.5 kg pancakes on each side).

GENERAL CONCLUSION on BAR and DUMBELLS: Collapsible dumbbells (from zero to 24 kg), this is the MINIMUM. Dumbbells with a barbell, it's just a bomb.<= Это, в идеале, как раз таки то, что вам нужно иметь для полноценных тренировок.

If you don’t have any dumbbells or barbells, be sure that no scheme, miracle technique, online trainings, etc. will help you.

OPTIONAL, but not required equipment

3. The next piece of equipment I wanted to talk to you about is an ADJUSTABLE BENCH.

Please note ADJUSTABLE! It is very important. If you make or buy a regular bench (which is not adjustable) then you will not be able to adjust it. For example, to train the chest muscles, ideally you need to set the bench at 30 degrees. To train the deltoids (in the sitting dumbbell press exercise), you need to set the bench generally vertically (so that you can lean on it with your back). Without regulation, you will not succeed.

In general, if you (are going to buy a bench (bench)) then buy only an adjustable one. It is universal, it will be more useful. I assure you, only adjustable.

BARS / TURNING BAR (for those who plan to train seriously)

CONCLUSION: having collapsible dumbbells, a barbell and pancakes and a rack for it, as well as an adjustable bench and a horizontal bar + bars = a gym is not needed (as for me), but this is already for those who really work out very seriously. And for those, I honestly see no reason not to go to the gym and take a steam bath.

MINIMUM (collapsible dumbbells from 0 to 24 kg), then if anything (when needed) buy pancakes.
Having collapsible dumbbells from 0 to 24 kg + a barbell (and pancakes for it, at least 20 kg per side, and separate pancakes 2.5 kg per side) = you can train even better (this is ideal). Then, as fitness grows (as needed), you will buy more pancakes.

And, pay attention, it is not necessary to buy the same dumbbells and a barbell, you can make them yourself (google, people will help, tell, teach). Well, if you take it, then do not buy a new one (it is too expensive). Used - the most it (at least, I would have done so, but you see for yourself).

For those who are looking for ways to pump up the whole body, it is important to use serious weight, that is, dumbbells, barbells and your own weight. Push-ups, planks, bench presses, lunges, and other exercises with weights are best suited. You should do 3-4 times a week, increasing the load.

No less important is nutrition, in which proteins should prevail over fats and sugar. And do not wait for the results too quickly: the first improvements will be revealed after six months of training, and the athlete will reach the peak of form in a couple of years.

Strengthening and increasing the volume of muscles in order to pump up the whole body is impossible without changes in them. Changes occur at different speeds, as they depend on the personal characteristics of the organism. While classes last, muscle development goes through several stages.

Preparation

The preparatory phase will take 8-16 weeks, and you should not force it. You need to deal with light weights, get used to the correct training technique. What is the preparation phase characterized by:

muscles spend a lot of resources, which is why they accumulate more ATP and glycogen;
The central nervous system with great effort maintains the precise functioning of the muscles;
bones and ligaments adapt to changes in muscles;
the volume of blood vessels increases;
metabolism speeds up.

Muscle structure

This is a period of restructuring of the body, because it receives an increased load, which it has not experienced before. But there is no external effect yet. At this stage, the foundations are laid for the future growth of muscle mass.

Hypertrophy

The stage of hypertrophy takes more than 2 years. This is a period of increase in muscle fibers, which also gives long-awaited external changes. If you choose the right load, the average weight of a man grows by 20 kg. And someone personal potential will increase it even more.

muscle hypertrophy

Hyperplasia

The stage of hyperplasia follows hypertrophy and lasts for 1-2 years. During this period, training with relatively light weights is important, but they should be of high duration. Hyperplasia means an increase of another 10 kg due to the growth of muscle mass.

Adaptation

After several years of training, the body gets used to the loads, that is, it enters the stage of long-term adaptation. This means that his systems that inhibit the development of muscle tissue begin to work more efficiently. The possibilities of the body are expanding. It also improves well-being.

Urgent adaptation accompanies all stages from the beginning of classes, if carried out correctly. It is necessary for the recovery of the body after training, without which a qualitative result is impossible.

Is it possible to pump up the body at home

It is possible to pump up the body without resorting to the services of sports clubs. But this is more difficult to implement than in the gym with simulators. And the effect may not be so pronounced. In addition to training at home, nutrition and lifestyle in general are important.

What is necessary when building muscle and honing the outlines of the figure:

Use a lot of weight. At a minimum, this is the weight of your own body, but also a barbell or heavy dumbbells. Light weights contribute to endurance and "drying" of muscles, but not their growth.
When choosing food, take into account the reaction of the body. Proteins should form its basis, and the amount of carbohydrates and fats should be reduced. But how exactly to do this - you need to look in the process of training.
Temporarily give up. They contribute to the loss of muscle volume. Cardio should be returned to the training system after it increases, and a significant part of the fat is gone.
Do not overdo it with abdominal exercises. To strengthen the muscles of this zone, they should be done 1-2 times a week, paying attention to proper nutrition.
Lose fat gradually. The norm is 700-900 g per week, no more. If fat loss occurs faster, the melting of muscle volumes will join it.
Shake the body weekly with changes in traditional nutrition. This may be the rejection of some foods in favor of others or skipping meals, which will help stimulate the metabolism.
Be sure to drink plenty of water. It not only helps to improve metabolism. Water makes muscle fibers more elastic, that is, it stimulates their growth.

How to pump up the muscles of the whole body: typical beginner mistakes

Correctly pumping up the muscles of the whole body will help avoiding the typical mistakes of bodybuilders and building a training system. In anticipation of the result, you should also not focus on the appearance of other "jocks". Indeed, for muscle building, personal characteristics of the body are also important.

All at once

One of the common mistakes of those who want to have a relief figure is the desire to get results quickly. Therefore, they overload the body with training. As a result, overwork occurs, the body does not have time to recover after exercise, injuries occur, and muscles do not grow.

To prevent this from happening, you need to increase the load gradually. And the first result will appear after six months. But the muscle volume will reach the maximum characteristic of a particular person only after a couple of years of regular exercise, not earlier.

Lack of systematic and regular training

Another problem that interferes with building a pumped-up body is the neglect of the class schedule. They must be regular. A valid reason for refusal is only illness. Even intensive work with heavy weights, if it happens occasionally, will not help build muscle.

Basic requirements for a pumped up body

You can get a pumped up body if you meet several conditions:

Determine a workout routine and stick to it. Training should be carried out 3-5 times a week, duration - from 40 minutes to 1.5 hours. You need to start with a warm-up, necessary to warm up the muscles in order to prevent damage.
In nutrition, give preference to proteins. These are meat and fish dishes. From carbohydrates, you need to choose slow ones (pasta, cereals), and their amount must be reduced. Fat should also be consumed less. Among them, the best option is nuts and vegetable oils. The amount of fat should be about the same as carbohydrates. In addition, it is important to eat at least 5 times a day, and choose the same time for meals.

Increase the load gradually. Here we are talking about increasing the weight used, as well as the number of repetitions of exercises. For starters, your own body weight is enough. Then you should add weight training.
Avoid alcohol and smoking. These habits can negate most of the efforts, as they interfere with proper blood supply to the muscles, recovery after training.

How to pump up the body without exercise equipment

Exercises that load different parts of it will help to properly pump up the body. Each workout must be completed to the end, it is impossible to interrupt for the sake of other things.

Squats

With different types of squats, a large number of muscles are affected at once. The classic exercise is done without foreign objects. You need to put your feet shoulder-width apart, sit down, keeping your back straight. At the same time, the socks are slightly turned outward, for balance, you can stretch your arms forward.

The load will be even stronger if the legs are placed wider than the shoulders. As you get used to it, you should do squats with a load.

Push ups

Push-ups can be done from the floor or you can choose easier options at first: from a chair, sofa. The emphasis is on the hands and feet. The palms can be placed wider than the shoulders or narrower. Another version of push-ups is done with emphasis on the knees. But regardless of the type of exercise, it is important to keep your back straight, touch the main surface when bending your arms at the elbows, not only with your stomach, but also with your chest.

burpee

Exercise is done several times without pauses.

plank

Twisting

Twisting is done from a pose lying on your back. The palms should be hidden behind the back of the head, and the legs should be bent at the knee joints. The exercise consists in trying to touch the left elbow to the right knee, then you need to change the limbs. For him, you need to pull your legs to your chest and lift your upper body.

Lunges

Lunges are wide steps forward with the transfer of body weight to one or the other leg. The back during the exercise should remain flat, the shoulders should be lowered. The impact goes to several muscle groups. It will be even bigger when using dumbbells.

Lunges from the bench

Hand exercises

To pump up your hands, you need to do the following:

Take the expander at both ends, pull it out in front of you. Hands should be spread out to the sides to the maximum.

Step on one end of the expander with your feet. Hold the other in your hands and raise it as high as possible.
Take the expander at both ends, but stretch it behind your back. Hands should be simultaneously stretched forward, crossed in front of you.

Take dumbbells, stretch your arms to the sides, make rotational movements. The first series is performed forward, the second - backward.
With dumbbells, lower your hands down. Alternately raise them in front of you, bending at the elbow joint (“hammer”).
Take a dumbbell, put your hand with it behind your head. The second hand with another projectile is lowered at this time. Then they change.
Standing with knees slightly bent, lower your arms with dumbbells down. Raise them simultaneously to the level of the body, bending the elbow joints, then lower them. Quickly repeat this several times.

leg workout

In addition to squats and lunges for pumping up the muscles of the legs, it is useful to do the following:

Step-up. For the exercise, use an elevation (bench or step). A load is attached to the legs, you can also pick up dumbbells. Then they take a series of steps on the step, down, again on the dais and again on the floor. It should be done many times without interruption.

"Gun". This is a one-legged squat. The second must be pulled forward, then they are changed.
"Bike". Weights are attached to the legs. From a prone position, you need to raise the limbs slightly up and make movements, as when pedaling. "Bicycle" will not only make the muscles of the legs larger and more prominent, but also help to pump up the "cubes" on the stomach.

For the same purpose as the previous exercises, lunges with dumbbells, squats with weights on wide legs, jumping rope, running 3 km and more are very suitable.

Watch this video on how to pump all the muscles at home without exercise equipment:

How to pump up the whole body at home for girls

The fair sex can also pump up the whole body at home using the above exercises. But they should take dumbbells of less weight than men. It is also useful to use an expander, a heavy hoop, a rope. You need to repeat each exercise 10-12 times in 2-3 sets. And among others, especially relevant:

bench presses with dumbbells for the formation of a high chest;
twisting to make the waist thinner;
squats with dumbbells for more prominent buttocks;
plank to make an even posture, improve the line of the shoulders;
forward, backward and side bends with dumbbells to strengthen the back muscles.

A set of exercises to pump up all the muscles of the body

To pump up all the muscles of the body, you need to draw up a schedule of classes and choose a set of exercises for each of them. Workouts should be varied.

Monday

At the first workout of the week, after a 5-minute warm-up, you need to do the following exercises 10-15 times in 4 sets:

twisting, lying on your back;
"superman";
lifting dumbbells with an inclination;
lifting the same sports equipment for biceps from a standing position;
"Hammer", that is, lifting the dumbbells from below to chest level alternately with the right and left hands (they need to be bent at the elbows).

Wednesday

For the second workout, you need to do the following:

do lunges with dumbbells;
squat with weights in your hands;
climb with them on toes up to 25 times;
perform dumbbell presses;
“flap your wings” with them, that is, in an inclined position, lower your arms down and spread them apart;

Exercises, except for lifting on toes, do 10-15 times.

Friday

For the third lesson, the following exercises are suitable:

"gun";
bench press from a lying position;
push-ups with a wide setting of the palms;
the same, but with a narrow arrangement of brushes;
burpee.

Each is performed 10-12 times. Push-ups should be done 15.

Watch in this video about the training program for girls in the gym (intermediate level):

How to pump up your body by increasing the load

It will be possible to pump up your body only by increasing the intensity of training and the load on the muscles. As you get used to the dumbbells and pancakes for the barbell, you need to choose 2 kg heavier than those used before. For exercises on benches, it is necessary to increase the angle of inclination. Increase the number of exercises in each block, the number of approaches.

Equipment for training

For homework, you should purchase:

dumbbells weighing from 5 to 32 kg;
expanders of different lengths and degrees of elasticity;
fitness mat;
horizontal bar (there are those that can be attached to the doorway);
bars.

Girls will also need a hula hoop, and dumbbells should be bought from 2 kg.

Watch this video about what sports equipment is needed for home workouts:

How to replace inventory to quickly pump up the body

It will be possible to quickly pump up the body without special devices:

instead of dumbbells, water bottles or pipe cuts are used;
step-up can be performed not on a special stand, but on steps;

The daily meal should consist of breakfast and four more meals. Water will need 1.5-3 liters per day. No need to eat mayonnaise, ketchup, confectionery, heavily salted dishes.

How Testosterone Helps

Testosterone is a natural hormone produced by the body and has a positive effect on the development of muscle tissue. To increase its level, you do not need to drink drugs, just enough:

give up alcohol;
take vitamins;
to be in the sun;
drink protein shakes
get enough sleep.

High-intensity strength training in and of itself promotes testosterone production.

In order to make the muscles more massive and embossed, and the body harmonious, it will take a lot of time and work. But this is real for any initial data. It is important not to miss classes, eat right and believe in your abilities.

Useful video

Watch this video about proper nutrition for gaining muscle mass:

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The theme of how to build muscle acutely worries both beginners and experienced athletes. The whole purpose of bodybuilding comes down to pumping muscles as quickly as possible.

The article will tell you about the basic principles of muscle growth and how to use them in practice. It is useful not only for beginners, but also for experienced athletes. Understanding the principles of rapid muscle growth will set you apart from the 90% of gym goers who have been treading water for years.

Physiologically, our body strives for a state of homeostasis - balance and rest. It tries to save energy as much as possible, because. life depends on it. Therefore, there is a balance between the external factors of the environment and the internal factors occurring in the body.

What happens if the balance is disturbed? If the external environment puts physical stress on the body, it will have to adapt in order to maintain balance. This applies to all body processes, not just muscles.

Adaptation is the means of adapting to external conditions. When you press the barbell from the chest, you destroy muscle fibers, disturb the calmness of the internal environment. If the load becomes regular, the body has to adapt to withstand the destruction. How? Muscle growth. Big and strong muscles are better able to withstand external stress.

Muscles will grow from regularly applied load

If the muscles are adapted to lift 50 kg, and then after strength training they adapted to lift 100 kg, then this means that their strength has doubled. At the same time, muscle volumes also increased (the dependence is not entirely linear, though).

Adaptation to the load - that's what you need to strive for if you want to build muscle quickly. In any sport, the highest achievements are achieved by those who have adapted to the requirements as quickly as possible.

How to build muscle fast? The main task of the training should be to maintain a constant ability to adapt, and adaptation should take place as quickly as possible.

Training principles that directly affect muscle growth

Training destroys muscle cells. Strength stamina drops over time. After training, you take a lot, rest, and the body seeks to quickly return to balance by healing damaged muscle cells. This usually takes several days. After that, the muscle strength returns to its previous state. And here is where something interesting happens!

The body restores muscle tissue, but does it with a margin in order to withstand such loads in the future. This phenomenon is called supercompensation. It is impossible to answer exactly when it comes and how long it will last. It is generally accepted that this process lasts several weeks.

The phase of supercompensation is characterized by an increase in the power potential

If the body then does not receive such physical stress, then the muscles return to their original level within a few weeks. The body tries to spend energy to a minimum and only when necessary.

There are two most important principles in bodybuilding:

supercompensation principle
load progression principle

Let's take a look at these principles.

Supercompensation is not eternal. And if the stress applied to the body is not repeated from time to time, then the body will return to its initial state. The muscles will shrink back to their original size. Therefore, it is necessary to progress the load during the period of supercompensation. Not earlier and not later.

Due to overcompensation, you will become a little stronger and it will be possible to overcome a little more load. So there are two important rules to remember:

You need to go to train at the moment when you become a little bigger and stronger
At the same time, you need to train with a little more weight or a little more load.

Each subsequent workout should be carried out in the supercompensation phase. Then you will progress by leaps and bounds.

The perfect start to your next peak strength workout

In practice, it is very difficult to accurately capture the moment when the supercompensation phase begins. Therefore, focus on your own feelings. Before training, you should rest enough, you should have strength and a burning desire to sip iron.

Each workout, add 2.5 to 5kg to your heavy compound lifts and aim for your target reps/sets. In order to overcome the new weight with the same number of repetitions / sets, you have 2-3 weeks. As soon as the new weight is taken with the same number of repetitions and sets, add another weight. If you manage to follow this pattern for a long time, then you are on the right schedule.

What happens if you train a little earlier or a little later than the moment of supercompensation? There will be no sense for muscle growth. You will not be able to implement the principle of progression of loads, you will not be at the peak of your strength. You will simply train with the same load that was in the last workout. The body will not need to adapt to changing environmental conditions. The load is the same.

Exercising too often interrupts the recovery phase.

The next workout starts when the recovery is not over yet

The effect of such training is negative. This is what is called overtraining. Growth will stop.

Too rare training (once every 2-3 weeks), carried out in the supercompensation decline phase, is marking time in one place from year to year.

When exercising rarely, muscle tone is at the same level

It turns out that each subsequent workout is carried out at the moment the body returns to its original level. You also will not be able to implement the principle of load progression, without which growth is impossible.

I think these graphs open your eyes and give you an understanding of the essence of the training process. What is the secret to rapid muscle growth? At each next training session, you need to give a little more stress than on the previous one. The more often and for longer you can do this, the faster your muscles will grow.

Beginners are growing by leaps and bounds from almost any. Any load is new for them. The body has to adapt by responding with muscle growth. Over time, the body adapts to the load. In experienced athletes, progress is slowed down due to the large number of muscles and developed adaptations.

Increasing the load is the path to muscle growth in experienced athletes

Such athletes should fully concentrate on increasing the load in any way. You have to resort to various special methods, such as negatives, drop sets, supersets, increasing the number of approaches, reducing the number of repetitions with increasing working weight, reducing the rest pauses between sets, etc. (about ways to increase the load).

But there is a way that works 100%. This is load cycling. This principle has serious scientific and physical justifications. After a long intensive training, you reduce or completely remove the load. Muscles become weaker and smaller. After such a rest, the muscles perceive the previous workload as a new stress, which leads to an increase in strength indicators.

If the athlete no longer has the opportunity to increase stress, then it is worth forcibly weakening himself. This scheme implies a wave-like cycle of recovery periods and loads. You take a step back so you can take two steps forward.

How to achieve maximum adaptation

It was said above that the main priority in the training process is to maintain the ability to adapt. Consider several important principles under which adaptation is maximum.

Maximum adaptation is achieved when working on a single requirement

It is impossible to pump muscles effectively and run marathon distances. In this case, you can really pump up muscles, but not of the size that you could pump up, focusing only on this. You will indeed run a marathon, but you will be among the last at the finish line.

The body adapts as efficiently as possible if it is given one requirement. If the second, third, tenth is added, then there is a uniform distribution of adaptation to all the listed requirements.

If it is necessary to achieve the highest result, then the first rule should be observed with special attention. If you want to squat more - squat, if you want to run a hundred meters better - run a hundred meters.

What does this mean in practice? Do not dissipate strength by doing five exercises per muscle group. They won't do it anymore. Most gym goers are just marking time, because they give the load from different angles, surprise the muscles, finish off, isolate, in general, they do complete nonsense. It is much more difficult for the body to adapt to such a large number of factors, as a result, muscle growth is never observed, and if there is, then little.

All you need is to concentrate on strength work. All attention should be directed to increasing the load in one exercise, which will involve a large number of muscles. The body adapts better to one exercise than to three or five. Therefore, in order to pump up muscles as quickly as possible, you should throw out everything superfluous and allocate to a specific muscle group and work in it, reaching a peak of strength in the rep range of 5-10.

By focusing on only one exercise for a particular muscle group, you will achieve the biggest increase in the barbell for yourself. The more weight you lift, the greater your strength. The more strength, the more muscles you have.

Conclusion

Bodybuilding is bodybuilding at its finest. The situation is remarkable in that our body is a plastic tool. With a smart approach, you can transform it beyond recognition.

The above principles give an understanding of how to build muscle. It remains to introduce them into your training plan and use them by analyzing mistakes and successes.

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 create an athletic physique.

Recall that implies 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.

Main bodyweight 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 a 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.

4 rules for rapid muscle growth

Muscle growth requires a regularly increasing load - using the same weight in the exercise for weeks, you will not achieve muscle growth. That is why it is important to fix the working weights in a special one.
Increasing the load means not only increasing the working weight, but also developing the connection between the 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.
Nutrition plays a key role in the success of the training. In order for the muscles to grow rapidly, the body needs additional calories - at least 10-15% of the daily norm. Remember also that without a lot of the right carbohydrates, weight gain is impossible.
For full recovery and muscle growth, 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.

The program to quickly get pumped up

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.

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.

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.

***

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.