Pump up muscles - which of the men would not want this? A beautiful powerful body allows a man to gain self-confidence and easily solve complex male problems.
Therefore, men go to the gym, and those who do not have such an opportunity are looking for ways to properly build muscle at home.
It is necessary to make a reservation that in order to pump up professional bodybuilding muscles, like Schwarzenegger or Lee Haney, one still cannot do without a gym. Muscle mass of this level is pumped with a barbell heavy weight- from 100 kg and more. At home, using such a projectile is unrealistic.
Nevertheless, it is quite possible to strengthen a healthy, strong body at home without leaving the room. The proposed set of exercises allows you to do this at home with a systematic exercise.
To complete the complex you will need:
- Horizontal bar. This projectile fits into any room. You can hang a stationary horizontal bar at home, you can purchase a removable one, fixed in the doorway.
- Bars for push-ups. They can be attached to the wall at home, or they can be made portable by strengthening two chairs with high backs.
- Set of dumbbells with removable rings. The weight of the heaviest dumbbell must be at least 32 kg.
- A sports mat or karemat for doing abdominal exercises.
- Wooden block 10x10 50 cm long for performing exercises on the calf muscles. Replacement - high threshold home or stairs.
The complex consists of six cycles (working days) and one day off.
The training of each working day begins with a warm-up and ends with exercises for the press.
First work day
Warm up: 
- Circular rotation of the head 20 times to the right and left.
- Leaning forward. The palms reach the floor. Legs at the knees do not bend. 20 slopes.
- Torso tilts to the right and left vertical plane alternately. Tilts are performed with effort, fixing the final position for 1-2 seconds. 20 times in both directions.
- Circular rotation of the body 20 times in both directions.
Isolating exercise, calf muscles: starting position (IP) - standing upright, feet parallel, spaced at a distance of one and a half foot widths. The back is straight. Socks on the bar. Heels hang down. Hands are fixed for balance. One leg is relaxed, controls movement. The loaded leg is completely lowered with the heel down.
On inspiration - lifting the whole body with the help of the calf muscle of the loaded leg to the highest position. The position is fixed for 1-2 seconds. On exhalation - the body descends to the lowest position with the pressure of the foot.
Below - fixation 1-2 seconds. Three sets of 12 reps per leg. Between sets 1-2 minutes.
The main block - squats:
IP - standing. The back is straight. The distance between the feet is one and a half the width of the foot. Feet parallel. The heels are 3-5 cm high, the arms are lowered. The weight of the body on one leg, the other controls the load.
On inspiration - squatting on the loaded leg to the final lower position. Fixation 1-2 seconds.
On a half-exhalation - rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.
Squatting to the lowest position with air intake. Fixation for 1-2 seconds.
On exhalation - rise to the highest position. Fixation 1-2 seconds. The number of repetitions is 8 for each leg, alternately (8 - right, 8 - left). Three approaches.
IP, as in the previous exercise:
IP - standing. The back is straight. Legs 40 cm wide. Socks are spread outward by 45 °:
- On inspiration - a smooth squat on both legs to the lowest position. Fixation 1-2 seconds.
- On the exhale - a smooth rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.
- On inspiration - a smooth squat to the lowest position.
Repeat 30 times or until the muscles burn.
Three approaches. Rest between sets 1-2 minutes.
Isolation exercise, biceps: IP - standing. Legs together. Hands along the body. Palms forward. In the hands of a dumbbell. The initial weight of the dumbbell is from 5 kg.
Simultaneous bending of the arms with dumbbells at the elbows.
During the bending of the arms with dumbbells, the shoulders do not move.
Three sets of 12 reps.
Press training: IP - lying on your back on a karemat. Arms along the body, raised above the floor. Legs together, raised above the floor. The head is also raised.
On exhalation, the torso rises, the legs bend at the knees, the hips are pulled up to the torso.
Feet and arms move parallel to the floor.
In the upper position, the body is fixed for 1-2 seconds.
On inspiration, the torso lowers, the legs unbend. Return to IP.
The abdominal muscles do not relax.
Three sets of 30 reps.
Second working day
Warm up.
The main block is the deltoid muscles:
IP - standing. Hands down. In the hands of a dumbbell. Starting weight - from 5 kg.
On exhalation - lifting straight arms through the sides - up, until the backs of the hands touch.
Three sets of 8 reps.
IP - standing. Hands down. The brushes are turned back to front. In the hands of a dumbbell. Starting weight - from 5 kg.
On the exhale - raise straight arms forward and upward.
Three sets of 8 reps.
IP - standing. In the hands of a dumbbell. Starting weight - from 15 kg. Shoulders down, forearms up. Dumbbells parallel to each other at head level.
As you exhale, lift the dumbbells over your head at the same time.
Three sets of 8 reps.
Isolation exercise, triceps: IP - standing. In the hands of a dumbbell. Starting weight - from 12 kg. Elbows up, dumbbells pressed to the back. Palms - to each other.
On exhalation - simultaneous lifting of the forearms above the head.
Elbows don't move.
Three sets of 12 repetitions.
Press training: IP - lying on your back. Legs are bent, fixed. Hands behind the back of the head, elbows apart.
On the exhale - raise the right elbow up, the head turns to the left. Raising the body by 45 °. Fixation 1-2 seconds.
On exhalation - return to IP.
The exercise is repeated from the left elbow.
Three sets of 20 repetitions for each side.
Third working day
Warm up.
The main block is the back muscles:
Pulling up on the horizontal bar with a wide grip behind the back until the back of the head touches the crossbar.
Three sets of 10 reps.
As you master the load increases by using weights from 5 kg.
Pulling up on the horizontal bar with a narrow reverse grip until the sternum touches the crossbar.
Three sets of 12 reps.
Pulling up on the horizontal bar with a wide grip until the sternum touches the crossbar.
As you master, a weight of 5 kg is applied.
Three sets of 12 reps.
Tilt dumbbell row: PI - forward tilt. Trunk parallel to the floor. The back is straight. Hands with dumbbells are lowered down. The initial weight of dumbbells is from 25 kg. The palms are turned towards each other.
On the exhale - the dumbbells are pulled to the stomach. Fixation 1-2 seconds.
Three sets of 10 reps.
Press training: IP - lying on your back. The legs are bent at the knees. The feet are not fixed. Hands on the back of the head.
On exhalation - raise the body by 45 °, the lower back does not come off the floor.
The chin touches the chest, the spine bends.
Elbows come together in front and, if possible, touch the hips. Fixation 1-2 seconds.
On exhalation, the body returns to the PI.
The abdominal muscles do not relax.
Fixation 1-2 seconds.
Three sets of 30 repetitions.
Rest time between sets is 1-2 minutes.
Fourth business day
Warm up.
The main block is the pectoral muscles:
IP - emphasis lying. Step together. Palms on the floor. The fingers are turned inward at 45°. The distance between the palms is wider than the shoulders. The chin is raised forward. The pelvis is slightly raised - by 15-20 cm.
On inspiration, the elbows move forward, the torso smoothly falls down, touching the floor between the palms with the collarbones.
On a half exhalation, the torso smoothly rises until the arms are half extended. Fixation 1-2 seconds.
The body descends to the lowest position with the addition of air.
On exhalation, the body gently rises to the highest position. Fixation 1-2 seconds.
IP - as in the first exercise.
On inhalation - a smooth lowering of the body down.
Three stops for 1 second.
At each stop, the breath is held.
The fourth stop is the lowest position. Only here is the end of the breath.
On exhalation - a smooth rise of the body in the IP. Fixation 1-2 seconds.
Four sets of 10 reps.
IP - as in the first two exercises.
While inhaling, gently lower the body to the lowest position. Fixation 1-2 seconds.
On exhalation - a smooth rise of IP.
Fixation 1-2 seconds.
Four sets of 12 reps.
Attention: throughout all push-ups, in all exercises, the triceps should be as relaxed as possible. All attention is focused on the pectoral muscles. pectoral muscles should not relax in all positions.
Rest between sets 1-2 minutes.
Rest between exercises 3-5 minutes.
As you train, the load increases with weights from 5 kg.
Leg exercise: IP - standing. Legs shoulder width apart. Hands on the back of the head.
On inspiration - a smooth full squat.
On the exhale from the squat - jumping onto a bench or a low sofa.
As you master it, the height of the jump increases.
Three sets of 15 repetitions.
Rest time between sets is 1-2 minutes.
Press training: IP - hanging on the horizontal bar. The legs are slightly bent.
As you exhale, raise your legs until they touch the crossbar.
The muscles of the legs are maximally relaxed.
All attention to the work of the press.
Four sets of 12 reps.
Fifth working day
Warm up.
The main block is the back muscles:
- Pull-ups on the horizontal bar with a narrow reverse grip without weights. Three sets of 12 repetitions.
- Pulling up on the horizontal bar with a regular grip. Hands shoulder-width apart. Three sets of 12 repetitions.
Deltoid exercises:
IP - standing. Legs together. Hands down. In the hands of dumbbells weighing 3-5 kg.
Intensive rotations with straight arms back.
Three sets of 30 repetitions.
IP - as in the first exercise.
Intensive rotation with straight arms forward.
Three sets of 30 repetitions.
Press training: IP - lying on your back. Legs are bent, fixed. Hands with dumbbells behind the head. Weight from 5 kg.
On exhalation, the body rises.
The loin comes off the floor.
The spine is straight.
Upper position - touching the sternum of the thighs.
Three sets of 10 reps.
Sixth working day
Warm up.
The isolating exercise of the first working day is the calf muscles.
Triceps exercise: dips. Three sets of 10 reps.
Abs workout is an exercise from the cycle of the fourth day.
The seventh day is rest.
Proper nutrition as a prerequisite for muscle growth
For muscle growth, it is necessary to provide the body balanced diet. The building material for muscles is protein, so its share in the diet should be significant.
A lot of protein is found in the meat of lean fish, white chicken meat. Eggs, cottage cheese, dairy products are also indispensable sources building material for muscles. Mushrooms, legumes, lentils, spinach are rich in vegetable protein.
It must be remembered that within an hour and a half after training, a “protein window” opens in the body, when protein foods are most intensively absorbed and processed into muscle tissue.
For proper assimilation of proteins, it is desirable to mix them with carbohydrate products as little as possible. The principles of separate nutrition are very relevant in the process of proper recruitment of muscle mass.
The body needs oxygen to digest any food. So Fresh air- a prerequisite for proper muscle pumping.
To build muscle at home, you need the main thing - perseverance and systematic training.
Almost the entire Internet is full of super-effective secret techniques that will help you build muscle in an incredibly fast way. short time. Programs that describe when and on what day you need to train certain muscles, training schemes of famous bodybuilding professionals. Statements that beautiful muscles can be pumped up at home. A person who has firmly decided to change his body, reading all this, involuntarily falls into error.
Home workouts
The main reason for studying at home is the false fear that, having come to gym you will become a laughing stock. Ignorance of training methods confuses a person. Sacredly believing in the effectiveness of home workouts, he goes to sporting goods store and begins to buy 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 good hall. Now think about what you can achieve with a pair of dumbbells at home and a fully equipped gym that has a real sports atmosphere. Remember that no home workout compares to a workout at the gym! If you get into a good, friendly hall, then you are guaranteed good mood, sports competitive atmosphere and even, perhaps, the help of experienced athletes. First initial stage I advise you to go to the powerlifting gym, where some of the strongest athletes train. Having entered with a friendly face, take a leisurely walk around the hall and greet everyone who is standing and doing nothing in a friendly way. Do not stretch your hand to the one who performs the exercise! Just pass by. Look around, and if you can find a squat rack, a horizontal bench press, and a deadlift platform, 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 mode of training, you will quickly gain strength. No simulators and isolated exercises! The golden three is squats, bench press, deadlift. You need to perform them in the same order as it is written, conducting training sessions three times a week. Do not 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 these three main exercises, it's time saved and a guarantee that you won't get hurt.
Basic lessons
In the first approach, warm up properly, 15 - 20 times only with the neck, without pancakes. 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 given with difficulty). The number of warm-up sets and the difference in the added weights, of course, depend on the experience of the athlete. Approaches for warming up are not included in the bill, only workers need to be counted. Working approaches - 5, and in each approach 8-12 repetitions. The principle of training in the remaining two exercises is the same. The number of working sets and repetitions will change over time. Our musculature consists of several types of muscle fibers, and their training is slightly different. The development of all types of fibers and gives maximum strength and muscle growth.
Training cycles
Cycles are the transitions of the training mode from one type of muscle fiber to another. You have been training, for example, for one and a half to two months in the mode of 8-12 repetitions and you feel that you are starting to slow down in increasing your strength indicators. This is the end of the cycle, you need to move on to another. After the 8-12 regimen, move on to 4-8 reps. In this mode, it is desirable to have a partner who can insure you.
After going through all this, you will gain a little experience, and the technique of performing the exercises will reach a higher level. One fine day, preferably on a weekend, being in good mood, arrange yourself a workout for 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 what maximum weight you can overcome, this is called determining the RM (one-time maximum). Dress a little warmer so that the muscles do not cool down between sets, warm up properly. Between sets, you will rest an average of 5 minutes. They usually determine the RM after each cycle, then the rest from the gym begins for one week, try to relax the body properly these days, go to the sauna, visit 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 for constant progress. Usually for a person prone to thinness, a regimen of 8-12 repetitions is enough. Chunky and prone to fullness, modes in the region of 5-8 repetitions are suitable. But do not 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 amount of repetitions and approaches. Your the main task- determine the strategy using your own experience of trial and error. This is how you can determine with absolute certainty what suits your body best. But the main thing is the constant progress of increasing the working weights in the exercises. This does not mean that you need to try to hang more on the bar, it will only lower the rep range. If you work in the 8-12 rep mode for 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 complete not 8, but 9 repetitions. Further with the same weight for 10, 11 and 12 repetitions. And when you do everything with the same weight for 12 repetitions in each working approach, you can already add 5 kilograms to the working weight. And you will perform again for 8 repetitions already with the greatest weight. This is the increase in working weights without “knocking out” the rep 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 may not even “jump” for a long time to another cycle.
Gradual transition to detailed development of muscles
All that is written above can be called powerlifting. After a while, start expanding your exercise range. Throw in a few more basic exercises like lunges, weighted dips, and pull-ups. For example, the routine can be drawn up as follows: squats, lunges with a barbell on the shoulders, bench press, push-ups on the uneven bars with weight, deadlift, pull-ups. You can reduce the number of approaches to three, as the training time will lengthen. Next, move on to a split training program in which each muscle group trains once a week.
Body-building
There are muscle groups that are somehow interconnected - these are antagonist muscles, causing movement in two opposite directions. Antagonist-based training routines are the most commonly used: chest-back; biceps - triceps. Synergistic muscles act and participate in one movement: chest - triceps; back - biceps. When training the shoulder girdle, the triceps also work. Legs are trained on a separate day. For example, a training cycle can be structured like this:
Antagonists
- Monday: chest, back;
- Wednesday: thighs, muscles rear 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. Each muscle group has 4 exercises and 4 sets in each of these exercises. As a result, only one muscle group has 16 approaches. I do not write about the technique of doing exercises, because there is an abundance 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 desired material. You will need to know how more exercise to certain muscles. 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 the working weights in the exercises should always increase! No way without it! There will come a time when you will do 10 reps of the bench press with 80 kg, then 10 reps with 100 kg, 10 reps with 120 kg. By doing strength training with basic exercises, you will become stronger and 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 sets. Recoil occurs when your working weights increase without going out of the rep range. For example, you once squatted with a weight of 80 kg for 10 repetitions to failure, when the last 1-2 repetitions were difficult. Having passed a certain stage, you have become stronger and already squat with a weight of 120 kg also for 10 repetitions. When exercising in high-volume mode, monitor your body visually, monitor the condition subcutaneous fat, an increase in the volume and roundness of the muscles. As soon as you feel that you are stalled, switch to strength mode, using only squats, bench press, deadlift and assistance exercises like pull-ups and push-ups on the uneven bars.
Rest between sets
As you have already noticed, bodybuilding can be done in different ways. For some, lighter weights and more repetitions are suitable, and for others, vice versa. But remember about the basic rules is always worth it! If you are engaged in strength, then the break between sets ranges from 5 to 10 minutes, and sometimes reaches 15 minutes. When exercising in a high-volume mode, the rest between sets is reduced to 1.2 minutes. There is also a “pumping” mode, its task is to develop as many muscle fibers as possible and fill the working muscles with abundant blood flow, 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, of course, 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 will be able to determine by eye what is more effective for you. The professionalism of bodybuilding lies in the independent understanding of the aspects that force the muscles to grow, this is a singles sport! Here, the utmost concentration and a clear feeling of the load on the muscles during the exercise are important. No need to do everything mindlessly! Learn to catch tension in every movement, subconsciously always strain your muscles during movements.
Limit loads
After mastering a lot of exercises, I advise you to try to train each muscle group twice a week, this is already daily workouts (except Sunday). What you trained on Monday, Wednesday and Friday, you will train on Monday, Tuesday, Wednesday, respectively, and on Thursday the cycle begins anew. Many athletes will say that this is wrong, they say, you can overtrain the muscles, and the process of muscle development will stop and you may even lose muscle mass. Of course, this is a very big stress - to train every day. But I'll tell you one thing: by working each muscle group twice a week, while eating the right way, and recovering properly, you will immediately notice the results! After all, you can reduce the load at any time.
You want to build maximum muscle mass as quickly as possible.
And you know exactly how to do it. Or at least they knew.
This was before you read a bunch of articles on the subject that talk about completely different ways.
But now you are completely confused about how to pump up quickly the best way.
1. Determine the number of workouts per week
The first step is to decide how many days a week you are going to train.
Many programs are based on the idea that The best way make muscles grow - subject them to a heavy load once a week with a large number of exercises, approaches and repetitions.
A typical training program might look like this: Monday chest, Tuesday back, Wednesday shoulders, Thursday legs, and Friday arms. While many people get good results with this kind of program, I think there are better options out there.
When you train a specific muscle group once a week, protein synthesis rises for 1-2 days after training. But after 36-48 hours, it returns to normal levels. And by simply damaging the muscle fibers, you cannot prolong the period of increased protein synthesis.
What's more, in experienced athletes, post-workout protein synthesis peaks and bounces back faster than inexperienced athletes. Bottom line: among advanced athletes, only small changes in protein synthesis are achieved.
In other words, when you directly train a certain muscle group once a week, then for several days after that the muscles are in an anabolic state. But if you don’t return to this group within a week, then you miss the 2nd (and maybe 3rd) opportunity to stimulate muscle growth.
Training programs for rapid muscle growth
With average genetic data, none of those who want to build up as much as possible more muscle in the shortest possible time, will not achieve a good result if he does not train one muscle group at least 2 times within 7 days.
Option one is to train the whole body 3 times a week every other day. This usually happens on Monday, Wednesday and Friday. You can also train on Tuesday, Thursday and Saturday, or on Wednesday, Friday and Sunday.
- Monday: whole body
- Tuesday: day off
- Wednesday: whole body
- Thursday: day off
- Friday: whole body
- Saturday: day off
- Sunday: day off
Option two - train 4 times a week on the principle of "up / down". You train your upper body on Monday, lower body on Tuesday, and rest on Wednesday. On Thursday you train your upper body, on Friday you train your lower body, and on the weekend you rest. Each muscle group trains twice a week. Of all the splits I've used over the years, this one is one of my favorites.
- Monday: top part body
- Tuesday: lower body
- Wednesday: day off
- Thursday: upper body
- Friday: lower body
- Saturday: day off
- Sunday: day off
The third option is a push-pull + leg split workout. You train 3 or 4 times a week, doing press exercises (chest, shoulders, triceps) on Monday and pull exercises (back, biceps) on Tuesday. You take a break on Wednesday to do your leg workout on Thursday. Rest again on Friday. On Saturday, you start the split again by doing the benching exercise.
- Day 1: chest, shoulders, triceps
- Day 2: back, biceps
- Day 3: day off
- Day 4: legs
- Day 5: day off
So you train 2 days, rest 1 day, train 1 more day, and rest 1 day. Each muscle group trains every 5th day. Because you are training different days weeks, you must have a very flexible schedule to follow this program.
You can also use the top/bottom split to work each muscle group 3 times for 7 days. So you train for 2 days, then rest for 1 day, and just keep repeating the process.
- Day 1: lower body
- Day 2: upper body
- Day 3: day off
- Day 4: lower body
- Day 5: upper body
- Day 6: day off
High training frequency gives good effect if you are able to recover from 5 workouts per week for 2 weeks. Not everyone can do it, so be careful.
While there are literally thousands of different programs, there are some that will allow you to build the maximum amount of muscle mass in the shortest amount of time.
It is often said that beginners should avoid dividing the body into muscle groups, and stick to complex full-body workouts that involve working each muscle group 3 times a week.
But if the training program and diet are set up correctly, beginners can still achieve good results on split programs that include 4-5 workouts per week.
In one study conducted by Baylor University, a group of beginners gained 5.5 kg of muscle mass in 10 weeks using a 4-day split.
Another 12-week study, this time with untrained beginners, showed that by training on a 5-day split and using milk as a post-workout supplement, these guys gained almost 4 kg of muscle and not a drop of fat.
Most often in the same way that beginners can achieve results using split programs, anyone who has already gone through the initial stage of training can build a significant amount of muscle mass by training the whole body 3 times a week.
For example, researchers from the University of Alabama found that men who did strength training for several years gained almost 4.5 kg of muscle in 3 months, doing a complex workout of the whole body 3 times a week.
2. Increase strength in training
The second sha is to train very hard and focus on increasing strength in the press and pull exercises, as well as squats.
When I talk about strength, I don't necessarily mean the weight you can lift.
Check out this video featuring natural bodybuilder and former World Natural Bodybuilding Federation champion John Harris.
John not only has the physique of a winner, he's also damn strong. In this video, he performs a deadlift with a weight of 180 kg for 18 repetitions, with a body weight of only 82 kg.
If you can lift twice your body weight in this exercise, then you are stronger than most people around you. But surely you DO NOT LOOK like him.
However, if you are able to lift that weight for 18 reps, it is very likely that you will achieve the same level of muscle development. And then you will not only be just as strong, but you will also have the same physique.
This does not mean that there is a direct relationship between strength gains and body size gains. If you double the strength in all exercises, you will not double the amount of muscle mass. It also doesn't follow that if you increase your muscle mass by 100%, then your strength will increase by the same amount.
On the other hand, if your muscle fibers are actively recruited, then in order to continue increasing the number of repetitions performed with a certain weight, the muscles have no choice but to grow.
You won't always see muscle growth daily or weekly, but it will happen. And in a few months you will have more muscle than you do now.
The biggest athletes are not always the strongest. But the strongest are not always the biggest. However, it is rare to see a very muscular athlete who does not possess high level strength.
The best exercises for fast muscle growth
I don’t know how to quickly pump up muscles if I train on simulators. It is better to choose basic exercises that allow you to work with more weight. Here are the top ones in each category:
- Horizontal presses(bench press lying on a horizontal / inclined at an angle of 30 ° bench, dumbbell bench press lying on a horizontal / inclined at an angle of 30 ° bench, push-ups).
- Horizontal traction(block pull to the belt, dumbbell pull, pull-ups while lying on the low bar).
- Vertical traction(pull-ups, traction of the upper block to the chest with a narrow reverse grip).
- Vertical presses(standing barbell press, standing dumbbell press, seated dumbbell press).
- For the lower body with an emphasis on quadriceps(squats, split squats, leg press).
- For the lower body with an emphasis on the muscles of the back of the thigh(regular deadlift, Romanian deadlift, leg curl).
There are many different views on the number of sets and reps that you can use to build muscle. One of them, which I myself follow and recommend to you, is to increase the working weight to a set that is close to your maximum capacity. You may think that you can do one more repetition, but do it only if the technique of the exercise does not suffer.
By building up, I mean progressively increasing the weight until you reach your maximum weight that you can do 5-8 reps with. Once you do this approach, rest for 1-2 minutes. Reduce the weight by 10-20% and do one more set. Repeat the same and move on to the next exercise.
Combine these approaches with approaches large quantity reps on the same muscle groups, and you'll give your muscles the stimulus they need to grow in size and strength.
There are several reasons why I advise you not to do the last rep that leads to muscle failure.
First, the closer you are to muscle failure, the higher your risk of injury. Even a slight violation of form, such as excessive rounding of the lower back in the last rep of a squat or deadlift, can lead to an injury that puts you out of their formation for a while.
Contrary to many beliefs, achieving muscle failure is not prerequisite to stimulate the growth of muscle mass and strength.
“My approach to training has always been to work with full dedication, but not to muscle failure,” says former “Mr. Universe” Bill Pearl. “The last rep should be hard, but it should be within your power. I've always believed that you should leave the gym every day feeling like you've done a great job, but also, so to speak, "leaving some fuel in the tank," so to speak.
Probably the most important condition for increasing strength and muscle mass is strenuous overload, that is, lifting everything more weight over time.
But there is a second stimulus for growth, which is called the accumulation of "fatigue toxins" or metabolites, pumping, metabolic fatigue, metabolic stress, etc.
Metabolic fatigue is a burning sensation in the muscles. This means pump training where you feel like your muscles are pumping up and about to explode. There are many different ways reach such a state.
- You can perform a large number of sets of moderate/high reps (10-15) with short (30-60 sec) rest periods in between.
- Practice harness training (also known as KAATSU or blood flow restriction training), which leads to increased metabolic fatigue by restricting circulation.
- Use drop sets. They are also very effective way create metabolic fatigue in a relatively short period of time.
If you're feeling energized and fresh, motivated and hungry before your workout, and consistently building strength in the 5-15 rep range of multiple exercises, then you're on a path that will ultimately lead you to gain muscle mass.
How fast (or slow) should you do each rep?
With a few exceptions, extremely slow speed offers no advantage over training where you lift the weight as fast as possible and lower it slowly.
Watch a video showing Ben Bruno doing a trap bar deadlift.
Although he appears to be lifting the barbell relatively slowly, he is actually tries pick it up as quickly as possible. He uses a weight that slows down his every rep.
If Ben intentionally slowed down repetitions (unlike unintentional deceleration where the weight being lifted and/or muscle fatigue is causing the deceleration), the bar would not leave the floor at all. Only by trying to lift the weight quickly is he able to lift such a heavy weight off the floor.
Some exercises are better for lifting weights quickly than others. You would hardly do a dumbbell curl for biceps at a fast pace, and a barbell raise at a slow pace.
Bodyweight exercises such as dips, push-ups, horizontal and vertical pull-ups, and most single-joint exercises are best done at a slower pace, using a moderate pace.
But in almost all other exercises, in order to build mass and strength, the weight should be lifted as quickly as possible, and lowered slowly.
Don't copy workouts you read about in magazines
After working on each muscle group with 4-5 different exercises, the next day you will feel sore muscles, but this does not mean that you will grow faster.
There is no proven link between soreness and growth, and there is no rule that says you have to "kill" every muscle group in order to make it grow.
Despite this, there are many people who see pain as the goal. They believe that if the muscles hurt, then the training has benefited.
Sometimes the day after a workout that is part of a program to physically improve your body, you will feel pain. But the same program will sometimes include workouts that will not bring such painful sensations.
In other words, muscle pain is not a reliable indicator that a particular workout was effective.
You go to the hall train. Most of the other people you will see there have come to to do exercises. There is a difference between these concepts.
“I must say that not everyone is interested in training”, says coach Mark Rippetoe.
"For many do the exercise already enough. They just want to burn calories, get in shape a little, and pump up their abs. For them, it's not bad. But if you want more, if you decide to achieve the best possible results - finish to do exercises».
20-25 “working” sets per workout (excluding warm-ups) are more than enough to cause fast growth strength and mass. 25 sets not for each muscle, but 25 sets in total for the entire workout, which are divided between 1-3 exercises for each muscle group. In rare cases, more repetitions are needed.
Write a workout plan
You should also get into the habit of planning your workouts ahead of time.
Before you step into the gym, it's important to know exactly what you're going to be doing there. If you want to build muscle mass, then you need to properly prepare for this. This is why I highly recommend keeping a training diary.
Probably the most important benefit of the diary as well as main reason its absence in most people is that it forces one to face the facts.
What are you doing that brings results? Or are you just repeating the same program over and over again in the hope that it will suddenly start working?
It's also a good idea to have a deload or light week every 3-9 weeks of hard training.
Yes, I understand that you are worried that such a break will weaken you and reduce your size, especially if you are of those who see any period of time as a missed opportunity for progress.
But your body is not a machine, and it will benefit from rest, especially as you age. I know it's a cliché, but sometimes you have to take one step back to take two steps forward.
Your work in the gym is only half the battle if your goal is to gain muscle mass.
Without eating enough food, many mass-gaining efforts will go down the drain. Here's a quick and easy way to find out your calorie needs for muscle growth:
- First, calculate your dry body weight. For example, if you weigh 80 kg and have 14% body fat, then you have 11 kg of fat and 69 kg of lean body mass.
- Multiply your lean body mass by 20. With a lean body mass of 69 kg, you need 1380 calories per day.
If you find that you are not gaining weight, then increase your intake by 250 calories per day until the scale starts moving in the right direction.
I know this diet doesn't look impressive, especially when compared to some 5,000 calorie diets. But you won't make your muscles grow faster just by stuffing your stomach with food.
That's why there upper limit the number of calories you can consume and convert them into muscle. If in this moment If you are consuming calories below this limit, you will be able to build muscle faster if you increase your calorie intake.
But once you reach your maximum muscle gain rate, increasing your calorie intake will not automatically increase your growth rate. You will just start gaining fat.
Once you have chosen the right training program and nutrition system, all you need to gain as much muscle mass as possible is to stick to them.
I often read about changing your training program every few weeks to keep your muscles from adapting and getting them to grow.
For many people, this is the wrong approach. There is no point in diversity for the sake of diversity, and the best way to have no shifts at all is to jump from one program to another. Don't let people fool you.
Sean Philips put it best when he said that variety stimulates the mind and consistency stimulates the muscles. A training program based on a few basic exercises will always be effective if you follow it correctly.
You should be concerned about sets, reps, frequency of training, and the size of the weight on the bar, not the exercises you do.
There is a time and place for changing exercises, but only if it is part of a structured plan designed to achieve a specific goal. Doing a bunch of random exercises is useless if you want to get bigger and stronger.
Are you bored doing the same exercises all the time?
Nothing kills boredom like the feeling of getting closer to your goal. When you see results, boredom will no longer be a problem. People who are bored usually don't make much progress.
And finally, forget about your body type or your genetics. You can't change them, so there's no point in thinking about it. Set high but realistic goals for yourself and work to your limits to achieve them.
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You need to make a precise training schedule and stick to it. Experts recommend doing classes 2-3 times a week with a break of several days. The duration of each workout should be 40-90 minutes, depending on the goals and general physical fitness. Classes should begin with a light warm-up, which will warm up all the muscles of the body. Thus, you will be able to avoid various kinds of injuries and sprains. After that, you can safely proceed to the basic exercises.
A set of exercises
In order to pump up the muscles of the hands, you will need additional sports equipment - dumbbells. To perform the exercise, you must stand up straight. Take dumbbells in your hands and alternately bend them at the elbows. The exercise is performed 10-15 times for each hand.
The starting position of the next exercise is sitting on a chair, legs slightly apart to the sides. AT right hand you need to take a dumbbell. Gradually lower it to the floor so that the elbow touches the middle of the thigh. right foot. Gently return to the starting position. Repeat the exercise in 2 sets of 15-18 times for each hand.
The next exercise is designed to pump the spit belt. Place your arms with dumbbells at your sides. Slowly squeeze them at the elbows, touching the shoulders with the dumbbells. Please note: the back should be flat and not bend. Unclenching your elbows, raise your hands up. Repeat the exercise 10-12 times in 3 sets.
Push-ups are the most effective for pumping the muscles of the chest. Place your hands forward with your fingers as close to your chest as possible. The exercise should be performed 10-15 times in 2-3 sets. To increase the load, you can hang a backpack full of books on your back.
To pump up your back muscles, lie on your stomach. Put your hands behind your head, clasping them in the castle. Gradually lift your chest off the floor. Fix the position at the end point. Please note: when performing the exercise, the head should stretch up. Gently return to the original position. Repeat the exercise 10-12 times for 3 sets.
The exercise for the muscles of the upper press is familiar to many of the physical education classes at school. Lie down on flat surface. Place your hands behind your head. Bend your legs slightly at the knees, spreading them shoulder-width apart. Slowly raise your body without arching your spine. Fix the end point for 3-5 seconds. Gently return to the starting position. Repeat the exercise 10-15 times for 3 sets.
To pump up the muscles of the lower press, lie on a hill so that the lower part of the body hangs a little. Gradually raise your legs to your chest, bending them at the knees. Do 3 sets of 20 reps.
Lie down on a hard surface. Place your hands along the body. Slowly lift your straight legs up at a 45 degree angle. Fix the end point for 10 seconds. Return to starting position. Repeat the exercise 15-18 times.
You can pump up the muscles of the legs with the help of squats. Here, too, there are nuances. If you do not do deep squats, the main load will fall on the hips. To pump the gluteal muscles, squat as low as possible. Repeat the exercise 15-20 times in 3 sets.
pump up muscles- it's not at all simple task. It’s not enough for you to just sign up for a gym and do whatever you don’t know. Bodybuilding and fitness is a system of training, nutrition and daily routine. All three components are interconnected and work only when each of them complements the other.
It has already been said above that training schemes should go in a certain sequence, which is how we arranged them in this scheme. In order to pump up muscles, the first thing you need to do is build up the overall muscle mass, and for this you need to pump large muscle groups: legs, back, chest and shoulders. Athletes train these same muscle groups to increase strength.
Since we are engaged in bodybuilding, we should not forget about small muscle groups, but you should specialize in training them only when you have already gained sufficient muscle mass and can demonstrate decent strength indicators in the bench press, deadlift, squats with a barbell and military press. These muscles can only be pumped up this way!
Abs are ranked last on this list, not because they are the least important, quite the contrary! But the press is the muscle whose enhanced training makes sense only if the level of subcutaneous fat is less than 12%, otherwise, it simply will not be visible. At the same time, the press trains perfectly in all basic exercises. But you should specialize in his training only during the “drying” period.
