Almost all newcomers to the gym are wondering: how can you quickly build muscle? Let's explain how. The main thing is to strictly follow the plan: do not skip training, monitor your diet and nutrition, exercise systematically, follow the trainer’s recommendations.
In our club, the services of a personal trainer are always available, who will protect you from injury and monitor your exercise technique.
You will be able to work with greater load and quickly gain muscle mass and weight, even if you have an asthenic physique by nature. We offer proven ways to increase lean muscle mass - this is more difficult than simply gaining weight due to fat, but much more effective for further growth.
How to build muscle mass by working out at home
Exercising at home to increase muscle volume involves following three main rules:
- Regular training
- Quality food
- Recovery
Properly organized strength training stimulates the flow of testosterone into the blood. This male sex hormone is responsible for the initiation of muscle tissue synthesis in the human body.
For muscle growth, building material in the form of amino acids is required, obtained from protein foods. And also energy in the form of glucose (comes from carbohydrates). Therefore, it is important to consume protein in sufficient quantities, not forgetting carbohydrates and fats.
And the third stage of muscle growth is a comprehensive restoration of the body.
During this period, supercompensation occurs (super-recovery or hypertrophy of muscle tissue). If there is not enough rest, progress will never come.
But let's move on to the main topic - training.
How to build muscle in a short time
Frequent and high-calorie meals
To increase muscle mass, you should not allow yourself to starve. Meals should be regular and frequent, maximum interval is 3 hours. Breakfast is required, but it can be liquid, for example, in the form of a cocktail.
When you skip a meal, your body releases cortisol, which breaks down muscle tissue and ruins your efforts in the gym. At the same time, it is necessary to increase the total daily calorie intake. To gain muscle mass, most bodybuilders recommend getting at least 40 kilocalories per kilogram of weight.
The main principle is to consume more calories than you expend. If until now you received 25 kilocalories per 1 kilogram, begin to gradually increase this level. For example, if you weigh 80 kilograms and get 2,000 kilocalories per day, you need to systematically increase your caloric intake every week by 200-400 kilocalories until it reaches 3,200.
Gradual changes
Slow movement towards a goal is better than fast movement. The body responds to any stress or sudden change with compensatory reactions that can negate all efforts. It takes time to switch to a new eating style, increase calories, or change your workout routine. To achieve success, take things gradually. Continuous progress, even slow progress, will sooner or later lead to the goal.
Whether you are gaining or losing weight, avoid “shock therapy.” Take advantage of special programs for beginners - they outline the diet, optimal loads and recommendations for recovery. Avoid sudden changes in diet. If you feel that fat is growing instead of muscles, change the quality, not the quantity, of food.
Food diary
This condition is one of the main ones to gain weight through muscle mass. With a food diary you get a powerful tool for motivation and self-control. You need to write down everything without exception. By comparing the dynamics of mass, assessing its quality, the thickness of the fat layer, you can immediately adjust your diet. When a fat layer appears, daily caloric intake should be reduced by 100-200 kcal.
Don't exercise while hungry
Training while hungry is ineffective. The best option is slow carbohydrates two hours before training. If you don’t have time, they can be replaced with gainer and protein. When the body lacks energy, in a state of stress it takes it from the muscles. As a result, the volume of muscle tissue after exhausting work only decreases, and this is not our goal.
Dose your cardio load
Too much cardio burns fat, but at the same time inhibits muscle growth. Since it is impossible to quickly gain weight without increasing caloric intake, it is necessary to monitor the balance of cardio load and incoming calories. The optimal load is 15-20 minutes of running, jumping rope or aerobics.
You shouldn’t give up cardio training completely - in moderation, it prevents obesity, speeds up metabolic processes and stimulates appetite. Three moderate cardio workouts per week will strengthen the heart muscle, improve the supply of oxygen and nutrients, and increase overall tone and speed of recovery.
Quality of calories
Choose foods that are rich in protein and slow carbohydrates, with minimal amounts of fat and sugar. Buckwheat porridge with chicken or fish is preferable to huge amounts of calories from sweet, fatty foods.
The list of healthy foods includes: vegetables, eggs, turkey, chicken, beef, fish, cottage cheese, buckwheat and oatmeal, nuts. Mashed potatoes, rice, dried fruits, and steaks are definitely better in terms of calories than white bread or carrot salad. It is worth giving up foods that create the effect of false satiety: popcorn, bran, low-calorie soups, bread.
Serving Size and Liquid Calories
If at the current stage your goal is pumping, double the usual volume of servings. This rule also applies to the protein shakes you consume if you prefer them to “solid” foods. These cocktails are prepared with milk, cottage cheese, banana, oatmeal and honey. Add high-calorie ingredients that can be consumed in liquid form to the shake: for example, edible coconut or nut butters, milk powder, fruit, yogurt.
Adjust the portion size depending on the results - normal muscle growth should be 3 kg per month. Faster growth indicates that the fat layer is also increasing at the same time.
Dishes capacity
A psychological technique well known to nutritionists. Only in our case, home dishes should be larger. Try to feel your body, its ability to currently digest a large volume. You can split the food, for example, after some time, eat the second part of the portion.
Gainers after workout
Without exception, all programs with recommendations for gaining muscle mass mention complexes of proteins and amino acids. It is correct to drink a cocktail of gainers after each workout - within 30 minutes after exercising in the gym. In addition to proteins, they contain carbohydrates, speed up recovery and prevent the body from compensating for energy costs using its own muscles.
Sleep and rest
The body needs to be given the opportunity to recover. If you are an ectomorph by nature, then your body needs more rest - sleep, auto-training, if anxiety increases, a short daytime rest lasting 20-30 minutes. During active training, sleep at least 8-9 hours. During sleep, 80% of the daily amount of growth hormone is produced.
Choose basic exercises
Strive for big goals, your task is to work your whole body, build muscle, so that you can then work with it and improve it locally. Therefore, basic exercises are in the foreground. Gaining muscle mass occurs faster, and the results are more sustainable than when performing local exercises for the abs or back.
How to replace barbells and dumbbells
If there are no standard weights, it doesn’t matter. There is an alternative for them:
- Own body weight
Do a sufficient amount of effective strength exercises with your own weight.
- Horizontal bar
For adherents of a healthy lifestyle, a horizontal bar at home is not uncommon. But if it is not there, then there is a sports ground in almost every yard.
As a last resort, sports stores sell many versions of horizontal bars with quick fastening at budget prices.
- Water bottles
Dumbbells can be replaced with bottles of water or sand. But with a homemade barbell it’s more difficult. Especially if you live in an apartment.
For those who live in a private house, it is much easier. There is always some long metal object here. For example, a crowbar or an iron pipe of small diameter, 1.5-2 meters long. It is easy to make such a bar heavier using any items that are placed on top.
But even if you build a homemade barbell, the racks for it (for squats and bench presses) are a difficult task.
Summarizing all that has been said, let’s define the concept of training for gaining weight at home:
The training equipment should be convenient and safe, and the set of exercises should use a minimum of auxiliary items (racks, stands, benches, etc.).
This means a program that will involve body weight, dumbbells and a bar. And most exercises are performed from the starting position standing, sitting (on a chair) or lying down (on the floor).
Types of exercises
All exercises are divided into two main groups:
- Multi-joint. With a barbell, dumbbells, and your own weight.
- Insulating. On simulators and blocks.
With the help of basic exercises, you form the basis for muscle growth, and then hone the relief details. But immediately exercising on exercise machines without first gaining a sufficient amount of muscle mass is ineffective. It is important to lay the foundation, form a proportional muscle corset, and then work individual muscles for a beautiful relief.
Multi-joint exercises work multiple joints and a large number of muscles. They help increase the main indicator of strength development - the weight that an athlete is able to lift. When working with several muscle groups in the body, growth processes are sharply stimulated. The bench press is more effective than triceps exercises, deadlifts and squats are better than fanatical pumping of the legs or back on machines.
Benefits of basic exercises for men:
- Complex development of the entire muscle mass.
- The calorie consumption is greater than when exercising on exercise machines.
- Launching the supercompensation effect.
- Increasing the concentration of testosterone, growth hormone, endorphins.
- Systematic increase in load and weights.
- Accelerating metabolic processes, increasing efficiency and potency.
During each workout, set aside time for the following basic exercises:
Squats
- Increases leg strength.
- Forms the volume of the body muscles.
- Increases the level of growth hormone in the blood by 8 units.
- Sharply increase the concentration of anabolic hormones.
- They develop the muscles of the pectoralis major, deltoid, gluteal, broad lateral, adductor and other groups.
Deadlift
- Increases the level of growth hormone in the blood by 5 units.
- Strengthens and develops back muscles.
- Develops coordination.
- Increases endurance.
- Develops a large number of muscles.
Bench press
- Shakes the shoulders, gives them a harmonious shape.
- Strengthens and builds the pectoralis major and latissimus dorsi muscles.
- Increases the volume of triceps and biceps.
- Works the anterior delta and flexors.
- Trains the serratus anterior and rectus abdominis muscles.
Pull-ups, military presses, and barbell cleans are useful for building muscle mass. Exercises help you quickly pump up and involve many muscle groups at once. Some athletes install a pull-up bar at home - this is an excellent addition to their workouts in the gym. Once the base has been established, you can add isolation exercises that target a specific muscle group.
The main thing to remember and what bodybuilders mention in their advice is that building your body doesn’t stop after you leave the gym. The body works continuously, and you need to create all the conditions for it to enhance anabolism and slow down catabolic processes. Adequate nutrition, adequate caloric intake, quality rest, peace of mind and clear goals are what will help you get results in a short period.
My PAID materials
If you want to get results as quickly as possible, then the blog also has VERY COOL paid products that cover a particular topic in detail.
If you purchased a paid product, then be sure that you will get results. The courses contain all the necessary information and my personal practical experience.
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When purchasing any paid material, you receive detailed feedback and answers to questions.
We work with each client until the result is achieved.
My results
The easiest way to test a person's knowledge is HIS OWN RESULT!
I have been involved in bodybuilding on a regular basis for over 8 years now, and have done a lot of experiments, both in training and in nutrition.
Tried hundreds of different supplements, which allowed me to draw my own conclusions about their effectiveness.
I cut and gained muscle mass many times.
Here are my results:
I truly love what I do.
For more than 4 years I have been running this blog, into which I invest a lot of effort, time and money to create a resource that will help thousands of people become much more beautiful and self-confident.
I won't write much about myself here.
If you want to get to know me, you can read the Author page. There I talked about my studies at two Universities, the Academy of Bodybuilding and Fitness Professionals, the army, snowboarding (my second passion), my family and my life.
Training base
The basis of the program was five exercises with a barbell that promote enhanced work of the large muscles of the body in the complex.
This approach allows you to develop muscles with an emphasis on the shoulders and arms, as a result of which the body acquires an athletic shape.
Additionally, other actions are used in combination:
- Kettlebell loads.
- Lifting dumbbells.
- Exercises on parallel bars.
- Pull-ups and others.
They improve the sense of balance, endurance, and allow you to work the core muscles of the body. Muscle growth will be balanced.
30 Day Workout Plan for Amazing Results
Before you start working on the plan, you should know that this is an intense workout. However, those who are willing to work hard for a month will achieve amazing results. If you are a beginner, you can increase your rest time and ignore supersets. Don't forget about nutrition, which should be an important part of your training.
The right supplements can help speed up the process of getting relief. Learn more about supplements for muscle growth and definition. To increase abdominal muscles, include whey protein in your diet, which is enriched with vitamins, minerals and protein.
Day 1
- Hip raises – 2 sets of 15 reps.
When doing this exercise, make sure to lift your hips as high as you can. To get good results, look for perfect form in the exercise.
- Scissors – two sets of fifteen reps, 30 seconds rest.
- “Windshield wipers” with a barbell – 2 sets of 15 reps, 1 minute rest.
Lie on the floor holding a barbell. Raise your legs to the right side of the bar, and then to the left.
- Bench press – 2 sets of ten reps, 1 minute rest.
Lie on your back. Starting position: lift the barbell and hold it above you. Then, inhale and lower the barbell in a controlled manner. When moving the barbell, focus on your pecs.
A barbell and flat bench are the only equipment needed for bench pressing.
- Close grip bench press – 2 sets of 10 reps, 1 minute rest.
When performing this exercise, keep your elbows close to your torso.
- Triceps extension with rope – two sets of ten reps.
Initial position: Grasp both ends of the rope. Keep your body stationary while holding the rope and slowly return it to the starting position.
- Clapping push-ups – 3 sets of 12 reps, 30 seconds rest.
Recommendation : If you do not want to reduce your results, do not cheat when doing exercises. The faster you do this great workout, the sooner you'll burn fat and get ripped.
Day 2
- Plank – 2 sets of 1 minute 30 seconds.
The exercise should be performed with raised hips so that the entire body from heels to head is in one line. This pose should be held for at least 30 seconds.
- Side plank – 2 sets of 1 minute 30 seconds, 1 minute rest.
The side plank must be held for a set amount of time.
- Cyclic Russian twist – 2 sets of 20 reps, 1 minute rest.
The exercise should be performed by raising the right leg towards the chest while the left leg is parallel to the floor. After this, you need to turn your body to the right side. Then pause and return the body to its previous position.
- Squat – 3 sets of 10 reps, 1 minute rest.
5. Deadlift – 3 sets of 10 reps.
Important: When performing deadlifts, the main thing is to keep your head tilted slightly back. This doesn't mean looking at the ceiling. This means that the chest should be directed forward.
6. Calf press – 3 sets of 10 reps, 1 minute rest.
This exercise is especially good for those who have a beginner level of experience in exercise and physical fitness.
Day 3
- Raising the knees on the machine with support for the elbows and back - 2 sets of 15 repetitions.
When performing the exercise, make sure your back is near the machine. Your elbows on the handle should be directly under your shoulders. Slowly raise your knees so that they are parallel to the floor, and then slowly lower them to the starting position.
- Knee tucks – 2 sets of 20 reps.
Try not to hold your breath while doing this exercise. Keep your body tense, but breathe all the time.
- Lying 360˚ leg rotation – 2 sets of 15 reps, 1 minute rest.
- Pull-ups - 3 sets of 10 reps, 1 minute rest.
To increase the difficulty of the exercise, keep your torso as straight as possible. Remember, only your arms should move in this exercise.
- Bent-over dumbbell rows - 3 sets of 10 reps, 1 minute rest.
While performing the exercise, try to keep your head level.
- 21’ – 3 sets of 1 repetition, 1 minute rest
Don't let your hands go higher than 90˚ in the first two variations. Don't rest 7 between each set.
What's the fastest way to get ripped abs? Interesting? Find out here.
Where to start building muscles?
questions in your head that should be answered gradually, moving from simple to more complex, and of course, you should have an idea of what you want to get from the gym, to become a professional bodybuilder with big muscles (as Arnold once did) or have a slightly toned body shape.
Anyone who has a strong motivation , but not, “it wouldn’t be bad to pump up,” this approach is no good.
You must clearly understand what, how and how much you need to do, namely, how to eat, train , how much rest, etc., therefore, firstly, all beginners need to find answers to the questions below:
- Get acquainted with the principle of muscle function so that you better understand how and due to what muscle contractions and tensions occur during strength exercises.
- In theory, study/familiarize yourself with the technique of performing exercises.
- Find out the names of the muscle groups that we will train in the gym in the future.
- What should you take with you to the gym?
- What is overtraining , and why is it dangerous?
- What are the ways to restore the body after physical activity?
- Why is it important to warm up before performing working sets of exercises?
- How long should strength training last?
- Why are basic exercises at the initial stage extremely important for the development of strong and large muscles?
- How to build your diet when actively involved in strength sports?
With awareness and understanding of the answers to the above questions, there should be a first acquaintance with the world of bodybuilding , if, of course, you want to build an athletic, pumped-up body of a bodybuilder in a short time, and conduct your training competently , without injuries and overtraining.
On the other hand, you can not read all this, but simply come to the gym and start “pulling iron”, however, without systematization , a training plan, and knowledge of the technique of doing the exercises, nothing will work out for you, you will not be able to pump up, rather, it will be the other way around, due to the destruction ( catabolism ) of muscle fiber, your muscle mass will begin to decrease, since you have no idea what training cycles , light, medium and heavy training, what nutrition means for muscle growth, You'll end up overtraining and getting injured .
Where should a beginner start pumping?
Therefore, we highly recommend, especially to all beginners , that you study in detail our recommendations, the listed article links, and subsequently the entire site , which will help you understand even more what you need to do to build up your muscles.
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And these not entirely honest, to put it mildly, people producing this “duck” don’t care. The money has already been received. And the fact that they could, in this way, break a person’s psychological state - they don’t care from a high bell tower!
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Rules of muscle development
For sustained muscle growth, the load must be increased regularly. Use a training diary to record the working weight of the equipment and monitor its increase in weight.
- Develop muscle connection with the brain. Use static muscle tension in combination with the actual exercise. This will significantly increase the effectiveness of the training.
- Nutrition is the foundation. Never neglect a proper and systematic diet. Additional calories in the amount of 10-15% of the total daily diet will help muscles develop normally.
- Rest is extremely important in the training process. Get at least 8 hours of sleep a night. During this time, the body will be able to recover, and the processes in it will normalize. You should not burden yourself with additional activity on days set aside for rest.
In conclusion, we note that rapid muscle growth is impossible without following basic recommendations. Use multi-joint, functional exercises for harmonious muscle development, eat properly and in sufficient quantities, and then success is guaranteed!
