How to quickly and correctly build muscle mass

Do you want to have a beautiful body, an athletic figure, and look fit? To do this, you will need to understand how to quickly build muscle mass. This can be achieved both in the gym and at home. Most exercise equipment can be easily replaced with simple equipment that can easily fit in your home.

In special gyms, progress will be faster; it is possible to work out each muscle group. Professional sports trainers will always advise and show you how to perform various exercises correctly. You can use this service in our clinic under the special “FIT - trainer” program.

At home, you can perform classes at any time convenient for you, you also do not limit the duration of training and can always adjust them to suit you. Probably one of the main advantages is that no one will constantly disturb you.

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Where to start building muscle mass

If you have seriously made a decision, you must follow some rules:

Set specific goals for yourself. The characteristics of training and nutrition depend on this.
Learn the theory. In addition to articles, you should also read specialized literature. If you find it difficult to master the peculiarities of your body, contact the specialists of our clinic. They will tell you point by point about all the intricacies of the physiology of the human body, help you create a suitable training program and describe in detail how to increase muscle mass. The program can be received in person or electronically.
Create a clear training schedule. The plan should also include a schedule for the entire day.
If training will take place at home, prepare a room or area for yourself. Even minimal free space will allow you to make your dreams of a beautiful body come true. There should be no furniture or sharp objects around, the floor should be free, it is advisable to lay a carpet on it. You should also remember about good ventilation and lighting.
The next step: purchasing equipment for your home gym. You can do it with simulators that cover full functionality, or limit yourself to a few equipment using available tools.

Upper back

Here it is recommended to use:

Pull-ups on outdoor horizontal bars: beginners with a fitness band, professionals with additional weight;
Scrolling the arms (angle depending on the level);
Door pull: grasping the doorway, bending with tense muscles back/forward;
Bent-over dumbbell row:
The latissimus muscles are pumped with straight arms;
Alternating or simultaneous flyes and shrugs with dumbbells or a fitness band.

Shoulder load:

Lateral raise with dumbbells or fitness bands;
Shoulder press with dumbbells;
Reverse dumbbell swing;
Front raise with dumbbells or fitness bands.

As endurance and strength develop, fitness bands and dumbbells must be changed to heavier and more springy ones.

Muscle Building Basics

To achieve results, you must follow several rules:

Hard training.
Proper nutrition.
Competent restoration.

It is impossible to achieve good results by doing physical exercises alone. Without enough caloric nutrition and good rest, all efforts will go down the drain. Only comprehensive actions will help you improve your physical fitness.

During training, only an impetus for muscle growth occurs. This process starts due to injury to the fibers. The body heals damage and gains volume and strength. However, with constant exposure to exactly the same loads, the muscles cope with them without deforming.

This leads to the important principle that when training to gain mass, you need to gradually increase the load. This can be done by increasing weight and intensity of exercise. Because with repeated exposure to the same load, the body gets used to it, and body volume does not increase.

Another important rule concerns nutrition. Your daily calorie intake should be 800 kcal more than you spend during the day, taking into account the load.

For advice from experienced specialists who will draw up a detailed training and nutrition plan based on your goals, please contact our clinic. We will tell you in detail how to properly build muscle.

Commentary by clinic nutritionist Elena Morozova

If you are a beginner athlete, then you do not need to immediately use sports nutrition. All the beneficial substances they contain can be obtained from regular food. Professional athletes use protein shakes because they need to consume large amounts of calories, which are difficult to get from food. At first, it is better to pay attention to vitamin complexes and BCAA amino acid supplements. By using the “FIT Nutrition” service provided by our clinic, you will receive individually developed recommendations for sports nutrition.

Three day training

Monday: work on the abdominal muscles, chest and triceps

The exercises in this workout are aimed at pumping up the pectoral muscles and triceps. First, five approaches are performed, the goal of which is abs. To do this, take any exercise to work the abdominal muscles. In any case, pumping the pectoral muscles is also associated with working the triceps (triceps muscle). The triceps are fully worked through bench press and incline press.

We perform a barbell press on a bench lying in a horizontal position. Two warm-up sets are followed by four working sets of 8-12 repetitions. This exercise most effectively works the pectoral muscles, increasing their volume and mass.
Dumbbell flyes in a lying position on a horizontal bench. After one warm-up, four working sets of 8-12 repetitions follow. In addition to gaining muscle mass, this exercise allows you to give your muscles a beautiful definition and a good athletic shape.
Working out the triceps with a bench press with a narrow grip while lying down. After the first warm-up, four working sets of 8-12 repetitions are performed. When doing presses, don't forget about your partner! The exercise is effective for working the triceps and inner pectoral muscles.
Bench press in a lying position on an inclined bench in four sets of 8-12 repetitions, but only after mandatory warming up of the muscles of the shoulder joint to reduce the risk of shoulder injury. This exercise perfectly works the muscles of the upper chest.
Dips in four sets with as many reps as possible in each set. This exercise is an excellent workout not only for the triceps, but also for the entire shoulder girdle.

What was done:

The exercises allowed us, first of all, to pump up the pectoral muscles through a heavy load - bench press, and thereby we launched the mechanism of their growth, and also worked on their shape. All triceps bundles have been fully worked out to stimulate its effective growth. After such training, you need a cool-down and the best option here is the pool - swim for your health for 10-20 minutes.

Wednesday: back and biceps work

This workout is aimed at the back muscles, which should become wider and more powerful as a result, as well as pumping up our beloved biceps. Don’t forget about the mandatory warm-up before training and five sets of abdominal exercises.

Wide grip pull-ups – perform five sets for the maximum number of reps. If you can’t do pull-ups, you can use a pull-up simulator or a block exercise machine with the handle pulled to your chest. But my advice is this: since there is no better basic exercise for the back muscles than pull-ups, try not to use machines, but do pull-ups in the classic way - on the bar, and believe me, it works much more effectively.
We lift the barbell while standing on the biceps muscle, doing four sets of 8-12 reps after two warm-ups. This is the most effective exercise for biceps.
After two warm-ups, perform three sets of deadlifts 8-12 times. The deadlift is a basic and highly effective exercise for both the back muscles and the whole body - in the process of performing it, a large amount of anabolic hormones are produced that stimulate muscle growth. A prerequisite is a thorough warm-up of the back before deadlifting, especially the lumbar region, in order to avoid injury during the exercise.
Alternately lift the dumbbells in four sets, sitting, 8-12 repetitions. This exercise perfectly shapes the biceps, emphasizing its relief and increasing its height.
We do alternate rows of dumbbells to the belt with bending while resting on the bench. After one warm-up, perform four sets of 8-12 repetitions. The exercise effectively outlines the back muscles, giving them a beautiful shape.

What was done:

Thanks to pull-ups and deadlifts, the muscle growth mechanism was launched, all the back muscles were worked to the maximum, which will now make it grow. Pumped up your biceps with the most effective exercises. Now it's time to cool down and stretch.

Friday: shoulder and leg work

The emphasis of this workout, the squat with a barbell on the shoulders, is on the entire surface of the leg muscles. We will also pump up the shoulder girdle.

While sitting, we lift dumbbells over our heads in four working sets of 8-12 repetitions after completing two warm-up ones. Before training, it is necessary to thoroughly stretch the shoulder joints, given that the shoulder is the most vulnerable place in the bodybuilder’s body in terms of injury.
After three warm-up sets, we perform four working sets of 8-12 repetitions of squats with a barbell on the shoulders. The squat is a heavy arsenal exercise and there is nothing heavier than it. And here, more than anywhere else, the athlete must be as concentrated as possible and have perfect technique. Before performing this exercise, it is necessary to especially thoroughly knead the knee joints, ankles and lumbar spine. Having completed all four approaches and giving maximum effort, the athlete feels a real pumping. After performing just one squat during a leg workout, I usually have no energy left for anything else.
While sitting, we lift the barbell behind our heads in four working sets of 8-12 repetitions after three warm-up reps. When performing this exercise, there is also a high risk of injury to the shoulder joint. It is necessary to perform lifts of the barbell behind your head with maximum concentration, without jerking, and always in the presence of a trainer or someone who can put the barbell on the rack after completing the exercise.

A program for maximum muscle gain for ectomorphs and beginners. Natural bodybuilding.

How to quickly and correctly build muscle at home

To do this you will need to purchase some equipment. All you need is a simple set of dumbbells, a bench, and a barbell. The next step is to create a personal training session for yourself. For convenient and comfortable training, you can train with a partner. Move away from you all objects that will distract you - TV, tablet, computer, phone. You can turn on the music. She will encourage you and help you keep the rhythm. To maximize the work of all muscle fibers, exercises are performed until completely exhausted. This is where you need a friend who can back you up if something happens.

When starting training, you cannot immediately take the maximum weight and start training to the point of exhaustion, because all this can lead to injuries and overwork. At first, take your time, master the technique of doing the exercises, and only then increase the load over time. A warm shower after exercise will help you relax your body and improve blood circulation.

Don’t forget about restoring your body. It is recommended to exercise no more than three times a week with a break of one day.

Lights out![edit | edit code]

Training in prison is serious business. She certainly helped keep me sane, and I know plenty of guys who can say the same. The training was something real, something worthwhile. No matter how hard the day was, training was like an island of stability in this crazy world. Whatever we may have lost while incarcerated, training has always provided the opportunity to achieve something even more essential than health and strength: self-respect. Add repetition, work on technique, move on to a more difficult exercise. Logical. Earnestly. Has the meaning. You are always moving forward, you are always in control of events. For me this is a special power. You need to get into the training to understand what I'm talking about. Those of you who are already training will probably agree with me.

So take your training as seriously as you can. Treat her with respect wherever you go. The second you start training, try to change the way you think about training, change the way you look at the world. Stop your jokes and stop doing nonsense. Make exercise your number one priority. Decide on your training goals - do one more repetition, improve your technique, keep them in mind all the time and strive to achieve them with all your might. The moaning, grunting, grunting and puffing that many bodybuilders are famous for is not what you want. Aggressiveness in achieving your goals - yes. But learn to direct your energy in the right direction. Cultivate targeted, controlled aggression. Work in this direction, and you will soon reap the benefits of this attitude towards training.

Find a place where no one will disturb you and practice. I don't recommend lifting weights with friends or colleagues. I believe that the best results of training are achieved in solitude - this is the only way to develop concentration, reduce irritation and heal the soul.

Perhaps my opinion goes against the traditions of modern training. But I prefer to train alone and spend time communicating with people. Always. Exercise gives me more than any of my “friends.” In my life, I have met hundreds, thousands of people who tried to beat me, steal from me, humiliate me and even kill me. Training only brings me benefits. She gives much more than she takes away. I've wasted too much time on people I wish I had never seen. But I don't regret a second of the time I spent training.

Every split second, every drop of sweat is well spent.

How to eat

Nutrition plays just as important a role in building muscle as training.

When following a diet, you need to adhere to several basic rules:

You need to eat 5-6 times a day. In this case, food portions are distributed evenly throughout the day.
Follow the drinking regime. You should drink 3-4 liters of liquid per day. Always drink as soon as you become thirsty to prevent dehydration.
Stop eating foods that contain fast carbohydrates and have a high concentration of animal fats.
Consume high-calorie foods rich in protein and fiber.
Missing vitamins can be replenished with the help of special complexes.

What can you eat?

When building muscle mass, you need to pay attention to those foods that are rich in protein:

Lean meat. Chicken, beef, turkey. Poultry is the best meat, as it is quickly digested and contains less fat.
Eggs. They are also a good source of protein. They should be used with caution by people who have high cholesterol, but for other athletes they are absolutely harmless.
Fish. In addition, this can include any seafood.
Dairy products: milk, cottage cheese, cheese, kefir, fermented baked milk, yogurt, etc.
Legumes: peas, lentils, beans, they are the main sources of plant-based proteins.
Walnuts.

Carbohydrate-rich foods

During a diet, you need to pay attention to slow carbohydrates. These include:

Porridge. They contain carbohydrates, protein and vitamins. The most healthy porridges include oatmeal, rice, buckwheat, wheat, and pearl barley.
Cereals and cereals.
Muesli.
Bread. It is recommended to use only black.
Pasta should only be made from wholemeal flour or durum wheat.
Vegetables. The most useful are the freshest ones, because they contain the largest amount of vitamins.
Fresh greens.
Mushrooms.

Foods rich in fats

The main source of fat is vegetable oils, which are consumed in small doses (sunflower, olive).

Safe use of food additives

Squirrels

Whey and soy proteins are consumed to gain weight and build muscle. Dry wheys are easy to use, you can make cocktails from them, and they are now available everywhere. A trainer will help you choose the right formula. But you should also carefully read the instructions.

Creatine

One of the necessary supplements used after intense training is creatine. It energizes and guarantees rapid muscle recovery. Along with glutamine, creatine prevents the action of the hormone cortisol and ensures excellent well-being. When using these supplements, you need to drink plenty of water.

Vitamins

How to increase muscle mass safely and quickly depends largely on the choice of vitamin supplements used by athletes. Vitamins C and E will help fight free radicals and prevent the development of serious diseases.

Brewer's yeast

Every aspiring athlete should know how to eat properly to gain weight. However, not everyone knows the fact that brewer's yeast, sold in pharmacies, is an auxiliary additive that guarantees quick results. They compensate for the lack of protein, vitamin D, enzymes, nucleic acids, and amino acids. Therefore, their reasonable consumption will have a beneficial effect on the body.

Often, representatives of the fair sex are interested in what a girl needs to eat in order to gain weight while remaining beautiful and fit. For the growth of body weight and muscles, brewer's yeast is useful for all categories of people; it significantly improves the condition of nails, skin and hair. However, they are not recommended for people suffering from osteoporosis.

What not to eat while rapidly increasing muscle mass

To achieve results, you should abandon sources of simple carbohydrates. They are:

Confectionery (cakes, pastries, sweets).
Avoid foods high in sugar (sweetened drinks, chocolate, candy, sugar-sweetened juices, ice cream, etc.).
Avoid foods with a high concentration of starchy carbohydrates (baked goods made from premium flour, pizza, cookies, muffins).
Ready-made sausage products (sausages, frankfurters, etc.). Since soy has long been used in their production, which is not recommended for consumption.
Avoid fast food.
It is also better not to consume saturated fats (butter, margarine).
The consumption of alcoholic beverages, especially beer, is strictly prohibited. It reduces testosterone levels and increases fat reserves. Therefore, it will lead to decreased muscle growth.

Commentary by clinic nutritionist Elena Morozova

This food option is unlimited in duration. It can be observed constantly. But you shouldn’t change your diet suddenly, as this can lead to indigestion. Therefore, the body needs some time to adapt. It is also necessary to remember to maintain the proportions of BZHU. The protein content should be 40%, carbohydrates 50%, fats at least 10%. Carbohydrates should only be slow, and the most beneficial fats are of plant origin, with the exception of fish oil.

By contacting our clinic, you will receive highly professional help; we will tell you in detail how to build muscle mass. We will provide a full medical consultation with explanations of the basics of proper and healthy nutrition, calculate energy consumption and make recommendations for achieving your goals. These services are provided within the framework of the “FIT - nutrition” program.