The best ways to quickly build muscle at home. Optimal workouts or how to properly build muscles

Being sporty is fashionable! If you want to be on trend and feel fitter, stronger and healthier, it's time to play sports! 7 steps for a beginner on how to join the sport!

Interest in the fitness industry is growing every day: celebrities talk about the benefits of sports, the gloss is replete with photographs of slender, pumped-up figures and tips on how to start working out, global brands invite you to take part in a marathon or open training, and applications for mobile devices instantly publish the money spent calories and kilometers traveled in social media. Blessed times are coming: being healthy and fit is becoming fashionable, the gym is overtaking diets in popularity as a means of creating an ideal body. If you want to create an ideal body through your own efforts, keep up with fashion trends, and most importantly, feel that you are ready for changes, we will tell you how to start rocking and what to pay attention to first.

You may have been exploring our site for weeks, clicking on links to workouts and posts about physical activity, read a ton of literature and watched hours of motivational videos on the Internet. You are anxious, impatient and unprepared, a little scared and looking for an extra push. You already have the motivation to exercise, but you still hesitate to go to the gym, not knowing how to start working out correctly. Whatever brings you here, you are in the right place at the right time. This guide will help you integrate training into your life and set yourself up for success.

Training for back muscles from Dmitry Yashankin

Attention: Back strength training involves performing 5 sets of 10 reps with a three-minute break. When doing pull-ups, you can use a rope or a towel for additional stress on the hand.

Attention: Lift the T-bar, increasing the load with each approach. When working with a T-bar, it is recommended to use a special athletic belt that protects the lumbar spine

Attention: Perform 5 approaches. In the last approach, gradually drop the weight by about ten percent of the base.

Attention: Lie on a bench or large ball, face up, and raise your arms above your head to chest level while holding dumbbells, a kettlebell, or a plate.

Attention: Pull the handle of the pulley machine towards you, working your arms and deltoid and latissimus muscles at the same time. The back should be straightened while pulling the handle towards you and rounded during the reverse movement.

Show courage and undergo a medical examination

Forgot when last time Have you been fully examined by a doctor? Now is the time to do it. Get a full medical examination before you start exercising. Such an examination will help identify existing health problems that can be solved with diet and exercise, and this will instantly increase motivation and set additional and clear goals.

The most important thing is that you will learn the criteria by which health is assessed, and you can return to them after working on yourself. It is important to monitor indicators such as cholesterol, blood pressure, and fasting levels. After 3 months, visit the doctor again to take blood tests and see your indicators. Try to improve whenever possible, because fitness is more than just beautiful appearance, this is health and well-being!

Throw garbage out of your kitchen, life and head

Clear your life of anything that might be blocking your success. How can you start lifting properly if you don't eat right? Throw away cookies, cakes, candies and other items from your kitchen. junk food. All this can only tempt you to break your healthy diet.

The following advice may seem heartless, but try it. Critically evaluate the people who will make your changes more difficult. You need to surround yourself with people who will support you, not people who will encourage you to skip a workout or eat foods that will set your progress back. In the company of like-minded and friendly people, it will be easier for you to start playing sports.

You won't always be able to control the people around you, but you can stop thinking negatively. Your thoughts are critical to success, so instead of thinking about the difficulties of exercising (workout regimen, nutrition schedule, muscle pain), focus on its positive aspects.

Let's look at ways how positive thoughts help a beginner start pumping. If the gym is far from home and you find it difficult and too lazy to get there in the evening, start training in the morning.

If you're worried about meeting friends for lunch, suggest a cafe with more... healthy dishes. Make health a priority in life. Once this happens, you will be amazed at how many people will follow you!

If you constantly berate yourself for eating poorly or being unathletic, replace this negative self-blame with more positive language. Every time negative thoughts come to mind, replace them with two positive statements about what you are doing right, such as “I ordered a healthy chicken salad for lunch today” or “I drank 10 glasses of water.” Today". You don't have to focus solely on significant achievements like weight loss or gain. muscle mass. Progress is progress, which means every small victory matters a lot!

Buy the necessary food and clothing

Now you need to stock up on groceries and buy workout clothes. If you open the refrigerator and there's only healthy food, then over time you will get used to eating right. A comfortable and fashion clothes for training will bring much more pleasure from your immersion in the world of fitness. It may sound trivial, but playing sports in clothes you like is good motivation.

Leg training program from Dmitry Yashankin

Important Instead of doing calf raises in a machine, you can do calf raises with dumbbells or a barbell in your hands. Do 5 sets of 10-15 exercises, gradually increasing the weight to train your legs.

Important This leg training exercise should be performed in 5 approaches, with a gradual increase in weight, 15-20 repetitions in the first and 10-12 repetitions in subsequent approaches, smoothly, avoiding impacts, both at the top and lowest point amplitudes so as not to injure joints and ligaments. It is also especially important not to hold your breath, breathe smoothly and evenly.

Important You can squat not only with a barbell, but also with dumbbells or a Smith machine. Do 10-12 repetitions in 4-5 sets, you can use a belt or bandages. If you feel that your knees are a little sore or bothered, then be sure to use bandages.

Important This is an exercise for the buttocks. Squat on one leg, placing the other leg back on the support, then tense your leg muscles for a short time.

* — The service is in beta testing

Review this list of essential products before you start pumping.

Foods may vary depending on the specific diet you follow, your capabilities and taste preferences.

Always keep it in the kitchen cabinet

• brown rice and oatmeal;
• whole grains, seeds, nuts, ideally also natural nut butter;
• olive and linseed oil;
• whey protein supplements;
• canned tuna and salmon;
• Low sodium herbs and spices.

In a refrigerator…

• fresh fruits and vegetables;
• natural yogurt and low-fat milk;
• eggs/egg whites and any fresh meat;
• mustard and soy sauce low sodium;
• chicken or beef broth low sodium;
• bottled water;
• and in freezer: frozen chicken breasts, lean beef, turkey, fish, vegetables, berries.

These products will saturate your body with a balanced combination of fats and healthy fats.

Proper equipment will make adding physical activity into your life more enjoyable. Even Rocky needed good boxing gloves! Take time to choose quality clothes, since numerous sports and online stores regularly update collections and hold sales.

You will need:

• properly selected sneakers. Moreover, please note: for Some sneakers are suitable, others are suitable for fitness;
• comfortable clothes for training (bottoms/tops/sports underwear);
• a flask for water, and in the future - a shaker for sports drinks;
• towel;
• MP3 player to create .

If you are planning to start lifting at home, it is a good idea to have a minimum set of equipment on hand, for example, a heart rate monitor, a timer, a jump rope, an expander, dumbbells, etc.

Practice before training

“I’ll start working out and go to the gym,” many people think. But before a beginner starts lifting surrounded by people and unknown equipment, it’s worth preparing a little. If you start working out at home, it will help you feel more comfortable at the fitness center. Look how amazing it can be morning running, maybe you should start with it?

Cardio training

Light cardio will help improve heart condition and strengthen work of cardio-vascular system, and will increase mobility. Choose a cardio-friendly method (walking will be beneficial for most people) and aim to exercise for 15-30 minutes a day, 3-5 times a week. Cool cardio and interval training programs are always available on our website!

Power training

You can try simple or full-body bodyweight exercises before starting more serious gym workouts. Varying the exercises will keep your muscles constantly stimulated, so that when you lift heavier weights, you'll be prepared for the challenge.

Start these classes as soon as possible and continue them for 1-2 weeks to ensure you are fully prepared for the changes.

Test yourself

If everything is not in order in your life, you will not achieve your goals! And before you start making changes, you will need to make some serious decisions regarding your work process, rest and nutrition, emotions and attitude towards your body. Monitor your sleep, alcohol consumption and stress levels. All this, one way or another, affects the motivation to play sports.

Sleep is critical for muscle recovery. If you currently sleep less than 8 hours a night, do healthy sleep the main priority in your life. You will feel the difference.

Stress is the cause of many problems, and for those interested in making changes, high levels of stress can actually become a significant barrier to progress. Constantly being nervous and worried, you will not be able to fully recover after training. At the same time, this will increase the risk of overeating. Try to use constructive stress management techniques, such as journaling, talking with a friend, or taking long drives around town. Find out which method is best for you and use it.

You can't start lifting at home or in the gym if you drink a bottle of beer every night. Alcohol is a toxin and affects your ability to burn fat. Until all the alcohol is out of your system, it will not be able to burn fat. Alcohol will also hinder your ability to recover from exercise.

The most important thing before starting changes is motivation. If you feel like you're only partially interested, find a way to be 100% interested. Find a like-minded person, join a sports group, hire a coach, or even just make a list of all your future benefits. Reward yourself for achieving even small goals.

Good day, friends. Most fans of lifting iron ask a completely logical question: “How to pump up quickly?” After all, we, as a rule, do not want to spend a lot of energy to achieve results. I want everything at once. To achieve any goal, there is a certain sequence of actions, a plan that can be adjusted along the way to achieving the result. But without a clearly constructed path to the goal ( ideal body), a person can wander around for years, like a kitten lost in the forest at night.

Every bodybuilder, regardless of training level, has his own philosophy of bodybuilding. Over time, our beliefs change to more advanced ones and then we reach new heights.

But absolutely every athlete will tell you that his approach to pumping up muscles is correct. And me too. THERE ARE NO GOOD OR BAD training regimens, but their effectiveness is different stages bodybuilding, for various purposes, and even more so for different people will differ significantly.

I don't want to tell you that only my point of view is correct, but this moment In my development, I believe that this approach is at least reasonable and logical, so I decided to show it to you.

Our views change due to the acquisition of new knowledge, so over the years you will understand more and more what is more effective for you and what practically does not work.

Hare and tortoise

The most interesting thing about bodybuilding is that it’s not always large volume knowledge is a guarantee of the effectiveness of any philosophy. So many bodybuilders who have impressive muscle mass have no idea why. They were both lucky and unlucky at the same time.

Lucky, of course, because they spent much less resources (time, money, effort) to achieve an amazing body and now they are several steps ahead of others.

And they were unlucky for the reason that if it happens that the previous methods stop working for them or become less effective (the body gets used to it, adapts), they will spend much more time selecting a new, working scheme.

The situation is similar to the fairy tale about the tortoise and the hare, where the hare immediately runs forward, but subsequently runs out of steam quite quickly, and the tortoise slowly, but systematically and persistently moves towards the intended goal.

Now, I think you understand why it is important not only to choose the right method that works best for you, but also to understand why you work according to this particular scheme. Then you will get the maximum effect!

How to pump up quickly

Imagine that you are a beginner climber and you are about to conquer some peak. What are the main questions you will have? I think there will be two main ones:

1. What will we take with us?
2. Which route will we take to climb the mountain?

After all, this is logical. To climb to the top, we need to know what we will need during the climb and, in fact, how to climb to this very peak.

But for some reason, many are looking for some completely irrational ways to reach the top. Someone will try to go around the mountain in a circle so as not to increase the load and hope that they will reach the very top.

And someone, instead of the necessary equipment, will take a boat and oars with you. Do you understand why I am making such analogies?

All people want a beautiful body, but not many achieve truly impressive results, because... They are doing the wrong thing. They walk around the mountain, instead of purposefully moving up.

To move along the shortest and most effective path, I have a cool article for girls and men about how. Be sure to read it. Many things will become clear to you.

Choosing your training program

Choosing a truly effective individual training program can baffle even a “seasoned” jock. It is important to understand here that in order to judge the effectiveness of any training program, you need to practice it for at least several months.

Because first, muscles use less energy-consuming methods of adapting to a new load (improving brain-muscle communication, increasing glycogen reserves, ATP, etc.), and only then does muscle growth begin.

I won’t talk about the stages of muscle growth and how long it takes to pump up, because... I have already spoken about this and I see no point in repeating it. Now I’m just telling you the RIGHT, in my opinion, path on the way to a beautiful body.

For example, it will be significantly different from the program for an endomorph, and even more so from. I think this is clear.

Now the next thing is that you need to decide what muscle quality you want to develop:

• Strength (powerlifting)
• Performance (bodybuilding)
• Endurance (crossfit, etc.)

And only then start creating your training program.

There is no need to change one training program to another until you have completed your program for 3-4, or even 5 months, because... muscle growth is far from a quick process.

Load progression. The basis of everything

The undeniable key to success in bodybuilding is load progression. Moreover, the load is not only the weight on the bar. There is one simple postulate here:

There is no point in muscles growing if the load does not increase.

And this is more than logical. The body is very greedy when it comes to energy, and building more massive muscles is a very labor-intensive process.

Firstly, large muscles themselves consume a lot of energy, even in a calm state, when you, for example, sleep.

Secondly, in order to build these same muscles, you again need to spend a large number of energy. First, during training, you need to resist the load, then recover, then make the muscles a little stronger and bigger. It is not profitable! Therefore, the body leaves you with as much muscle as you need to perform a particular job.

Don't play sports? Here are as many muscles as you need just to walk. Are you running? Here's the amount of muscle you need. Raise heavy weights? Need more muscles. Everything is proportionate to the costs.

Therefore, AT THE BEGINNING of your training, it is easiest to increase the load using weights on apparatus. When weight increases, the body makes the muscles a little stronger, after a certain time, in a certain phase, which is called the SUPERCOMPENSATION PHASE!

This is an incomprehensible recovery. Super compensation

When the body has suffered stress (training in the gym), it begins to recover. After a certain time, it returns to its previous state. But the body is not a fool, and understands perfectly well that such a load can be repeated, and in order to be ready for this load, you need to make the muscles a little stronger than they were before the workout.

He begins SUPER-RESTORATION (supercompensation) to protect himself from possible re-exertion.

But we are not stupid either, so it is during the period of supercompensation that we must increase the load! Next time we should train for this muscle group during the supercompensation phase! But the load must be increased again (weight on the bar or number of repetitions in the range of 6-12 repetitions) so that the body begins to recover again, and then again make the muscles bigger and stronger.

Comprehensive development of all muscle structures

First, there are different types of muscle fibers that are designed to do different jobs:

• slow muscle fibers (running, walking, monotonous long exercise);
• fast muscle fibers (average load for 15-30 seconds);
• high-threshold fast muscle fibers (very hard work that requires maximum concentration and quick activation);

Secondly, muscle growth occurs not only due to the growth of muscle cells! There is also an increase (hypertrophy) of sarcoplasm!

Only the development of all muscle fibers and other systems will contribute to maximum muscle growth!

Professional bodybuilders have equally developed muscle fibers, and they also have a larger volume of sarcoplasm and glycogen. This proves that you need to take a holistic approach to achieving a truly powerful body.

Load cycling

Each system of the body (nervous, cardiovascular, energy, etc.) requires different recovery periods and, as a result, supercompensation also occurs at different time.

If we train only for myofibrillar hypertrophy, then we lose supercompensation for other systems.

For example, to train energy, you need to train lightly (30-40% of the working weight) and not to failure, so supercompensation occurs already on the 5-6th day. We train myofibril hypertrophy to failure in the range of 6-12 repetitions, and supercompensation occurs on days 11-13 after such training.

Any normal physiologist knows about this, but very few use this incredible opportunity in their training.

Therefore, only with the uniform development of all body systems can we count on truly impressive results.

If you always train only hard (for myofibril hypertrophy), then sooner or later this will stall your results or, even worse, drive you into a state of severe overtraining.

Act consistently

When, it is no longer possible to progress the load linearly (simply increasing the weight on the bar from workout to workout), because progress will sooner or later slow down greatly until it stops completely, then it is necessary to consistently include training of other systems in order to expand the possibilities of muscle mass growth.

There is no need to train everything, because... this will dilute the focus on a specific goal.

If the goal is to feel your muscles better (like in the first 3-4 months of training), then focus on that. No need to rush back and forth. Otherwise, you will get an average, unexpressed result.

Your dope is food

Food is a great tool for getting a great figure! Proper manipulation of carbohydrates and proteins in the diet, as well as the timing of their intake, can provide significant progress in muscle growth, as well as fat burning!

Food is an integral part of post-workout recovery, as it takes bricks to build a house.

It performs the most important functions:

• acceleration/slowdown of metabolism (metabolism);
• acceleration of anabolism (building body tissues);
• slowing down catabolism (destruction of body tissues);

A prerequisite for progress is sufficient, anabolic (growth-promoting) nutrition.

Also good addition to the main food is appropriate sports nutrition(protein, creatine, L-Carnitine, Arginine, etc.). But at the very beginning of classes (9 months-1 year) it makes no sense. You will grow well anyway.

The most powerful weapon

I think I won't be revealing anything new if I say that ALL PROFESSIONAL BODYBUILDERS use steroids. This is the most powerful weapon, which forgives many mistakes against the background of enhanced anabolism.

Indeed, all athletes have their own “natural ceiling”, which does not allow them to grow further at the same speed. It is difficult to come to terms with an increase in biceps size of 0.5 cm per year. For further growth (if you are a professional athlete), it makes sense to resort to pharmacological support.

But there is one amendment: in order to use steroids, an athlete must learn to build muscle mass on his own, without pharmacology, in order to prepare the body for stress and understand for himself whether he wants to move on. Otherwise, the question is: “How to pump up quickly?” can't even stand.

Many people make the fatal mistake of starting to take steroid drugs in the first 2-3 years of training with iron, thereby undermining their endocrine system, reducing the sensitivity of receptors to them, and, needless to say, ultimately losing all their results, and sometimes even their health , after several similar courses.

If you do not compete, you are not a professional, and, moreover, you have not “naturally” built up 15-20 kg of muscle (just not “dirty mass”, but clean muscle, without fat), then ABOUT ANY STEROIDS AND THERE CAN BE NO SPEECH! Dot.

conclusions

1. Be responsible when choosing a training program. Remember that it is better to go straight ahead on the right path, in the right direction, and at the same time be able to turn onto a more effective path.
2. Learn to contract your muscles correctly (work with light weights for 3-4 months).
3. Muscles don't grow unless the load increases.
4. It is necessary to increase the load during the super-recovery phase (supercompensation).
5. To develop your muscles to their maximum, you need to develop all types of muscle fibers and related systems.
6. Supercompensation occurs at different times for different systems. Alternate heavy and light training (load cycling).
7. Don't rush to train everything at once. Be consistent. Focus on a specific goal and go towards it until you need to change your focus.
8. Eat well.
9. FORGET ANABOLIC STEROIDS.

I hope now you understand how to quickly pump up. The main thing is to approach bodybuilding wisely. Following these rules will lead you to an amazing body with the least amount of time wasted. And this is the most expensive resource.

P.S. Subscribe to blog updates. It will only get worse.

With respect and best wishes,!

Let's talk about how to properly lift at home - without special equipment, hardware, a coach and the inevitable spirit of competition in the gym, forcing you to move on and not stop there.

Of course, you are unlikely to achieve the performance of professional bodybuilders - this still requires serious and long hours of work with special equipment, not to mention complex system sports nutrition.

However, practice shows that it is quite possible to pump up muscles at home, get a beautiful body shape, and develop strength and endurance.

True, not everyone succeeds in this - and primarily because it is important to correctly develop your own training program and strictly adhere to it.

Defining the goal

In many ways, the training program that is right for you depends on the goal you are trying to achieve. So, first of all, try to answer the question as accurately as possible about what you want to get as a result.

So, if you want, for example, to lose weight, it makes sense to focus on cardio training.

To improve your health, increase immunity, improve the condition of the body, or simply maintain a figure, the standard general strengthening exercise program.

To increase endurance, you need aerobic exercise (for example, jogging).

If your goal is to become stronger, get a good body contour - accordingly, you should focus on strength exercises in training. Moreover, if you need to build muscle mass or dry out your body, you need to pay special attention to your nutrition system.

Cons of home workouts

The main disadvantage of home training is, of course, the lack of special exercise equipment. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.

Another the most important moment is that there are always experienced trainers and experienced athletes in the gym who can tell you whether you are performing the exercise correctly, what your mistakes are, and correct them in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes yourself.

If you have not played sports before, then in order to ensure that the absence of “senior comrades” does not affect the results of your training, you should be extremely careful when performing each exercise. Ideal - read special literature, or even watch demonstration videos correct execution exercises.

And finally, the reason why many consider home workouts doomed to failure is decreased motivation. In the gym you constantly see those who have already achieved success and strive for the same.

In addition, a peculiar atmosphere of competition and at the same time camaraderie constantly reigns in the gym, which gives you incentives during training. We'll talk about how to stay motivated when training at home below.

Developing muscle strength and mass at home

How to swing correctly at home. To pump up and build muscles, regardless of whether you work out at home or in the gym, you must comply with two important conditions: proper nutrition and a constant increase in load.

As for increasing the load, this is necessary so that the body does not have time to “get used to it.” At the same time, by increasing the weight and severity of the workout, we build muscle mass itself. If it is necessary to “dry” the body for better definition of the relief, you should increase not the weight lifted, but the number of repetitions.

The difficulty of fitness exercises at home in this regard is that here we work mainly with our own weight, that is, we practically cannot increase the load. It is advisable to alternate exercises, change the complex from time to time, so as not to let the muscles get used to it.

In addition, it still makes sense to acquire minimal equipment. First of all, these are, of course, dumbbells. If desired, you can replace them with weights (sold in sports stores). Many exercises require a crossbar or wall bars. In principle, if it is not possible to install it at home, you can always go out into the yard and train on a horizontal bar on an outdoor site.

Nutrition during intense training

To build muscles, you first need proteins - meat, fish, eggs, cottage cheese. If you don't eat enough protein when you're physical activity, this will not lead to anything good: for lack of other material, the body will “waste” your own resources.

There is no need to talk about muscle growth in such a situation.

At the same time, you should not completely exclude fats and carbohydrates from your diet - after all, they provide energy for your activities.

However, it is necessary to minimize consumption fast carbohydrates– bread (especially white) and any other baked goods, sweets.

The last meal of the day (dinner) should be almost exclusively protein! At breakfast, eat foods containing slow carbohydrates and fiber - primarily porridge.

And, of course, do not forget about the need to increase the amount of vitamins in your diet. Never skip meals; you can even increase the number of meals. But it is better to reduce the portions eaten at one time.

You shouldn’t neglect sports either. food additives. This does not mean that you need to completely switch to sports nutrition from specialized stores. But helping your body a little by giving it the necessary “building blocks” to build your new body won’t hurt at all.

So, in sports nutrition stores you can buy protein, as well as essential amino acids that the body does not produce on its own - el-arginine and el-carnitine. Arginine is involved in the construction of protein molecules and will be an excellent help in building muscles. Carnitine, which promotes oxygen transport, will give you an energy boost for your workouts.

The latter, by the way, can also be purchased at the pharmacy (Carniton, Elkar, etc.), where it is sold as a general tonic and adaptogen. The main difference between “pharmacy” el-carnitine and “sports” el-carnitine is that it does not contain caffeine. However, if you wish, you can fill this deficiency yourself.

By the way, collagen and collagen supplements sold in sports nutrition stores (to improve the condition of joints and ligaments) can also be replaced with regular collagen if desired. edible gelatin, which is a hydrolyzate of animal collagen.

And, of course, do not forget that after any meal, at least two hours should pass before training.

Rules, training regimen

During intense training in the gym, the body receives a powerful and constantly growing load. It is usually recommended to give your muscles 2-3 days to recover. Thus, training is carried out 2-3 times a week.

However, as we have already said, at home you have to work mainly with your own weight. Muscles don't need as much time to recover. Therefore, training at home is best done daily - if you really want to see results, of course.

For training, determine some constant time and try to stick to this schedule. For example, study every day in the morning or every day in the evening after work.

In order to evenly distribute the loads for different muscle groups, create a training program for yourself. For example, on Monday you train your shoulders, back and arms, on Tuesday you train your back, buttocks and legs, and so on. Be sure to write down this schedule for yourself and follow it.

Circuit training

Circuit training involves alternately working the muscles of the entire body during one “circle” - a cycle of exercises. How to do this at home? Let's try to create an approximate program using available “equipment”.

Pull-ups on the bar. Place your hands a little further than shoulder-width apart, with your palms facing away from you. Pull yourself up so that your chin is above the bar. 10 times.

Push ups. We will do push-ups in a special way. First, lower yourself completely to the floor, and then forcefully push your body up with your hands until your palms come off the floor. Ideally, you should also clap your palms in front of you before you open your palms again and land on them. 8 times.

One leg squat. For this exercise you will need a chair. Place it behind your back, extend one leg back and place it on a chair. Squat in this position on one leg 8 times. Switch legs and do 8 more squats.

Reverse grip pull-ups. Hands shoulder-width apart, palms facing you. 12 times.

Hand push-ups against a wall. Stand on your hands upside down with your feet against the wall. Slowly bend your arms, lowering your head to the floor, and rise again, stretching your arms. 5 times.

On two chairs. Take two stable chairs of the same height and place them opposite each other. Place your ankles on one, and rest on the second with your arms slightly behind your back (while your body hangs in the air between the chairs). Rise up and down with your arms bent behind your back. 12 times.

Hanging Curl. Hang on the horizontal bar and raise your legs as high as possible. 12 times.

After completing the circuit, you can give yourself a couple of minutes of rest. After that, start a new circle. You can start with four circles, in the future their number should be increased.

Training programs as a set of exercises for all parts of the body

Another way is to train one or another muscle group every day in order to pump everything up in a week.

Exercises for arms, shoulders and chest- These are primarily push-ups and pull-ups. By the way, when doing push-ups, your abs are also trained. You can start with two series of push-ups, 10–20 times each, with a one-minute break between them. These are warm-up series. After that, do as many push-ups as you can. A prerequisite for results is to use your resources fully.

For legs and buttocks– squats with weights. It is not at all necessary to squat deeply; it is enough for your thighs to be parallel to the floor. At the same time, if you rise on your toes, you will pump up in to a greater extent calves, and if you squat on a full foot - thighs. Ideal - squats on one leg, as well as squats with a load on the shoulders.

For the press– crunches while lying on the floor, leg raises while hanging, body raises while lying on the floor. A good static abdominal exercise that puts minimal stress on the spine (sometimes this is important): place your hands on the floor, placing your feet on the bed or resting them against the wall. The whole body should be stretched into a string. Stand like this, without moving or bending your arms, for at least 40 seconds. Repeat in several approaches.

In general, the abdominal muscles get used to this or that exercise very quickly, so it is advisable to change the abdominal exercises periodically.

An approximate home fitness program for a week might look like this:

• Monday– lifting dumbbells (works the biceps).

• Tuesday– dumbbell bench press.

• Wednesday– dumbbell flyes.

• Thursday– squats and deadlifts.

• Friday– bent over dumbbell row.

• Saturday– dumbbell delt raises, standing press.

• Sunday– push-ups, crunches.

How to force yourself to exercise at home and not quit training

So, you have mastered the necessary exercises and done them for several days.

Then it happened to you friendly party and you missed one training session, the next day a friend you haven’t seen for a long time arrived, then you wanted to go to the long-awaited film premiere, then you decided that since you took a break from training anyway, you can just lie in front of the TV for the evening, and then probably tomorrow ...

Alas, in the vast majority of cases, this is where home training ends.

Indeed, when you know for sure that you have a gym appointment on Monday, Wednesday and Saturday, you set aside everything for this and build your schedule accordingly, and skip training only if absolutely necessary. It is much more difficult to organize yourself when at any moment a workout can be postponed or rescheduled (or even canceled altogether).

The most important thing about how to swing correctly at home, what you should do, is to remember your goal all the time and keep it before your eyes.

Just for this to work, you should answer the question about the goal to yourself very honestly. The abstract “become healthy and strong” will not work. You may want it, but it won't get you off the couch. Why do you really need training? Why do you need a pumped up body?

If, say, you want to please women, then great! So, imagine how in the summer you will go to the sea, come to the beach, and all the girls will watch you with admiring glances. Let this beach, where you can safely choose any beauty, become your “motivational picture” that you keep in your head.

If you want to make your friends jealous, that’s great too! So, we imagine fishing and how you carelessly lift in front of everyone a load that the three of your friends could not lift. Hey, it's nothing funny! You don't have to describe this picture to anyone. This is your personal motivation.

Just feel the emotions that you feel at that moment - and move towards this goal. You can’t deceive yourself, so motivate yourself with honest goals.

Don't take breaks in your classes! Especially at first. After any break, returning to training becomes psychologically more difficult every day.

Let yourself get involved, let your body feel joy, pleasure from muscle fatigue. When you see the first results, it will become much easier to motivate yourself, but at first you need to literally “grab yourself by the scruff of the neck” and force yourself to act.

You can try to create an “illusion of the hall” for yourself, watch a motivational video. Other people's achievements can also set the tone and direction.

And, of course, be sure to play your favorite energetic music during class – the one that will make you get up and move.

A man’s strong and athletic body is his pride, a guarantee of health, and, of course, popularity with women! Today you woke up, looked in the mirror and decided to pump up your body? Adviсe experienced trainers Our article will help you with this!

How to pump up a beginner in the gym

The first and main step of a novice sports fan should be to go to the gym for advice from a trainer. He will tell you clearly, and most importantly, show you by personal example how to do the correct initial exercises on strength training machines, aimed at strengthening the ligamentous apparatus and preparing the muscles. The sports program is selected purely individually and is different for each person:

• If you are overweight, you must first reduce your body weight, and only then can you perform exercises.
• If a person is too thin, the program is designed to gain weight.
• Well, if you have been involved in any kind of sport all your life and your muscles are in good shape, the trainer will immediately create an intensive training plan for you.

But there is a difference between coach and coach! For the safety of your own health, you should avoid “masters” who will push you to take chemicals, inject you with various enhancers, and even more so will send you to do the base from the first visit. After you have been assigned individual plan, you need to work out 5-7 times under the guidance of a trainer to master correct technique performing exercises.

How to pump up for a beginner - nutrition

Beginning athletes neglect to change their usual diet, believing that it is enough for them to train hard and they will quickly become “big and strong.” But in sports there is one very important rule- without proper diet the results will be very, very disastrous. To achieve muscle growth within the first few months of training, it is very important to adjust your diet. The coach should also tell about this, based on the physique of the athlete who came to him. Body types are divided into three types:

• Ectomorphs are people with quick exchange substances are usually very thin. In order for the desired muscles to appear, they first need to gain weight and build muscle mass. The daily diet should consist of 50% carbohydrates, 30% proteins and 20% fat.
• Mesomorphs are people with an average metabolism and average build. The daily diet should contain 5-10% vegetable fats, 50% proteins and 45% carbohydrates.
• Endomorphs are people with a slow metabolism and prone to obesity. Trainers prescribe this type of athlete to eat food with big amount proteins - meat, cottage cheese, milk, fish, etc. Of carbohydrates, only complex ones, such as peas, lentils, potatoes, and only in the first half of the day.

To gain muscle, without fat, you need to avoid sweets, flour and fried foods. You need to eat in small portions – 6 times a day.

How to pump up a beginner at home

Of course, not everyone has the opportunity or time to visit gym. If you are not going to become a master of sports in bodybuilding, but just want to get into shape, this section of the article is for you. We bring to your attention exercises that are best done comprehensively, training every day.

• Exercises for the muscles of the arms, chest and shoulders - at home, traditional push-ups and pull-ups are replacing barbells and exercise machines. At the initial stages, you can start with 2 approaches, each at least 25 times. Every week increase the number of push-ups by 10-15. If you don’t have a horizontal bar, pull-ups are replaced by bent-over dumbbell rows. A prerequisite is that you need to give your all, not sparing your power resources.
• Exercises for the muscles of the legs and buttocks - squats shoulder-width apart with weights. To warm up the muscles, as a warm-up, perform 10 deep squats, without a load, on a full foot. Next, any lift is placed on the shoulders (a barbell, or bags of sand or salt are tied to a stick) and squats are performed. You need to start with 10-15 times, gradually increasing.
• Exercises for the press - standard birch, crunches, leg raises from a lying position to 45 degrees, plank and, of course, regular sit-ups. You should know that the abdominal muscles quickly get used to monotonous exercises, so the techniques must be changed periodically.

In order not to give up training your body after a couple of days, it is very important to set yourself a goal and persistently work towards it. At first, do not take long breaks between classes; psychologically, it is then very difficult to start. Allow yourself to get involved in your workouts and feel the full power and strength of your warmed up muscles. When you achieve the first results, you will no longer have to force yourself to exercise, and sports will come easy to you!

It is necessary to constantly maintain yourself in good athletic shape, but before in summer this problem is becoming especially urgent. Therefore, it is not surprising that the question arises of how to quickly pump up beach season? To become stronger and look better, eat large amounts of various techniques, but in fact, effective programs can literally be counted on one hand. Be that as it may, you need to adhere to several mandatory rules, thanks to which you can learn how to quickly pump up at home, using any available means and classical exercises.

Concentration, purpose, technique

If you don’t know where to start and how to quickly pump up, then the first thing you need to do is set yourself specific goal and concentrate on it. To get a good physique, you can use several classic exercises:

• bench press;
• lifting weights on biceps;
• deadlift;
• French press;
• pull-ups on the horizontal bar;
• squats.

Almost all of the above exercises can be performed both at home and in the gym.

Once you have decided on the training and the choice of muscles to which it will be aimed, you need to group them correctly, by muscle. Exercises must be done systematically and combine the work of arms with legs, etc.

Most people have some doubts about effective training at home, but in fact it is as easy as in an expensive gym. In order for the result to appear, it is worth noting two rules thanks to which you can make your body ideal:

• well-designed nutrition plan;
• systematic implementation of a specially prepared set of exercises.

Uniform activity

It is worth understanding that the main thing is to learn not specific exercises to improve your appearance, but to use them skillfully. That is, you need to know how to pump up correctly and quickly without harming your body, and ultimately get a high-quality result. For example, if you just start squatting, then most likely the volume of muscle mass will remain the same, despite the fact that your legs will become stronger. This is due small quantity muscle fibers.

The effectiveness of the exercises will be visible only if you skillfully use different principles and methods of their implementation. Especially when training at home, you need to understand that only during regular and long-term exercise will the muscles work in the highest possible range.

The only one by-effect, which will occur during intense work - pain that is caused by sore throat, but it goes away within a few days.

Half a minute of load

Many scientists have proven that muscle fibers are activated and begin their active work only after 30 seconds of tension. It is necessary to understand that different muscle groups have different activation times. This is due to their structure - the more complex it is, the longer the activation will be. In this case, the longest muscles are the legs.

In order to learn how to pump up very quickly, you need to understand that in any set of training, 3 components must be present:

• systematic repetition of exercises without breaks or stops;
• active weight loss;
• high intensity training.

The importance of basic exercises

In order to find out how you can quickly pump up, you need to get acquainted with a set of basic exercises. So, to increase muscle mass, it is recommended to pay attention large groups muscles: gluteals, quadriceps, thighs, biceps. As for the back, these are the round, major and minor muscles. Latissimus muscles, extensors, trapezius and of course the pectoralis.

Of course, this list is far from complete, because other muscle groups should not be forgotten. Only complex loads on large and small muscles will give a positive result. You can start practicing according to the following plan.

On the first day we train our legs. Squats with weights.

On the second day we train the chest and do pull-ups. Bars, crossbar, barbell.

On the third day, deadlift. Soldier's press.

How many times and what to do?

How can you pump up quickly? It’s very simple if you know that the number of exercises should be directly proportional to the athlete’s weight.

• full - 5-6 sets of 10-12 repetitions;
• people of normal build - 3-4 sets of 8-10 repetitions;
• thin men - 2-3 sets of 6-8 repetitions.

Remember that to achieve effective result You can’t miss a single workout.

How to quickly build muscle in the gym

If you are interested in the question of how to quickly pump up in the gym, then there are several nuances that are fundamentally different from exercising at home.

It’s worth noting right away that you need to forget about working with your weight and put more emphasis on the barbell, bench press, deadlift, biceps and squats. Due to the fact that the body has a protective effect on such loads, it occurs fast growth muscles.

In order to create a completely adequate load on all muscle groups, you need to train no more than 1-2 hours 4-5 times a week.
During training, the athlete must firmly believe in the final result, without any doubt.

You should not abruptly end your workout, as this will have a detrimental effect on muscle growth. It is best to end gradually, decreasing the weight over 10 minutes.

If an athlete suddenly has an irresistible desire to give up training, the reason is most likely overload. Therefore, it is recommended to reduce it by a third, but under no circumstances skip classes.

How to quickly lose weight and get pumped up?

Before quickly pumping up in the “jock” (gym), you need to take care of your nutrition, because otherwise there will be no result. The diet should be balanced and maximally aimed at ensuring that the muscles consume the necessary elements, of which protein is the main one. If you increase its content in the diet several times, then prolonged and systematic weight loads will increase the growth of muscle mass by an average of 2 kilograms per week.

Also, do not forget about complex carbohydrates, which are present in various cereals and cereals.

To saturate your body with all the necessary microelements and substances, you need to split your usual food intake into 5-6 times and eat more often, but in smaller portions.

Proper nutrition for weight

If you are wondering how to quickly pump up in a month, then you should understand that without proper nutrition nothing will work out. You should eat only easily digestible food and as varied as possible.

As for good protein absorption, it is best to do this in the morning or in the first 2 hours after finishing a workout.
In no case should you go on a sudden diet, because stopping the consumption of food in the amount necessary for muscles provokes stress, which is why the body begins to store fat and stops muscle growth.
A long break between meals is also dangerous. Any feeling of hunger must be quenched immediately, but you must be extremely careful with confectionery products and animal fats.
Naturally, you shouldn’t have a big dinner before going to bed, but the best choice would be an apple or another fruit, maybe low-fat yogurt or kefir.
If an athlete adds protein to his meals, he should take no more than 2 grams per 1 kilogram of his weight. Proteins include almost all dairy products, fish, chicken, veal and eggs.

How to pump up muscles on the horizontal bar

How to quickly pump up on the horizontal bar? Everything is very simple, and such a projectile can be found in almost any yard. The horizontal bar is one of the unique sports equipment that can help develop almost all existing muscle groups. Naturally, provided that you know the necessary exercises and the technique for performing them. Even an ordinary pull-up with a different grip (parallel, straight, reverse) with a wide or narrow position of the hands can regulate different muscle groups.

Gore muscles

For such muscle training, classic pull-ups are sufficient, but this must be done as smoothly as possible, without sudden jerks, and then lowered to the starting position in exactly the same way.

Npump up your shoulders

In order to engage the shoulder muscles, use narrow grip, in this case, the exercise is considered correct if the athlete brings the lower part of the chest as close as possible to the apparatus.

Biceps on the horizontal bar

These muscles are developed when doing pull-ups with a reverse grip. There are options when you need to rise only until your arms create an angle of 45 degrees, and then return to the starting position.

WITHpinA

Straight grip, hands medium distance apart, the exercise should be performed with the greatest possible amplitude.

Especially effective exercise on the horizontal bar is the development of the abdominal muscles (abs). While hanging on the horizontal bar, you need to pull your knees to your chin or raise your legs straight without bending and lift your toes up.

If you want to learn how to quickly pump up, then the horizontal bar will be one of those equipment that can help with this.

Recovery

After any training, an important stage is recovery, both physical and psychological, namely:

• healthy sleep;
• sauna, walks in the forest;
• constant active lifestyle with minimal load;
• good mood.

In order to achieve results, you just need to want and follow all the rules. Now you know how to quickly pump up, and you can start not on Monday or New Year, but right now.