How can you build muscle mass. How to gain muscle mass at home for a man or a girl - proper nutrition and training

If you want to know how to gain muscle mass, then this article is for you. In it, I will tell you how I gained 19.5 kilograms of muscle without chemistry. And you, no matter what body weight you have, will be able to build muscle.

The secret of a pumped up body is simple - it must be strong and hardy.

The stronger you get, the harder you lift barbells and dumbbells in training, and, accordingly, muscle mass increases. Everything is simple.

This is especially important for those guys who want to learn how to build muscle mass without using additional drugs for muscle growth, as well as those who do not have excellent genetics (just like me). More strength means more muscles.

Before you continue reading the article, I recommend that you watch this video, especially if you can’t answer the question why I can’t gain weight. From it you will learn about ways to increase muscle mass if it is not growing well.

Ectomorph: how to gain mass?

The most common mistake in bodybuilding

Walk into any gym and you'll see young guys doing split workouts. That is, they swing 5-6 times a week, dedicating a certain muscle group every day. They perform a mind-boggling number of repetitions in each set, giving all their best to complete exhaustion, because they dream of having a pumped up and sculpted body so much ... I personally saw how they managed to do 10 isolating exercises per muscle, hitting it from all sides. I'm sure all of this is familiar to you.

Many guys read popular sports magazines and imagined that such split workouts were the way to success. Or maybe they saw how those fashionable dudes with an important look and impressive biceps train in the same gym? And they wanted to achieve the same results. And what, the monkey sees - the monkey does, as one ancient wise proverb says.

In reality, most sane guys won't train like this. Why? Yes, because in 5 years they will look exactly the same as today. And they want more mass ... Those few who nevertheless took split training as a basis are conditionally divided into the following groups:

• genetic freaks These guys are building muscle DESPITE the split workouts, not because of them. They are truly the lucky ones! I have met individuals who seemed to acquire muscles just by looking at kettlebells. I don't want to be accused of racism, but it happens more often with black people. And yet, if you are lucky enough to be born with the constitution of Superman, I advise you to still refuse such separate training.
• Steroid pumping- This is a very common phenomenon among powerlifters, especially professional ones. But there are those who are categorically against any synthetic analogues of protein. Before I equipped a home gym, I had to work out in a regular gym for 5 years, and, imagine, more than half of the guys were on anabolics! And only thanks to them, they were able to achieve impressive amounts of muscle tissue, and not dubious split workouts. Still, such huge amounts of hormones injected into the body cannot help but contribute to muscle growth. But this is not about us, we do not accept such unnatural ways, right?
• Advanced lifters- This group includes the best of the best. If they use split training in their programs, it is only for grinding and honing muscles. It's just that they no longer need to gain mass, they need to maintain good shape. Unfortunately, many guys put the cart before the horse... and all their attempts to sculpt at least something are futile and useless... The reason is the lack of muscle mass, that is, building material. It is important to understand that split workouts will not work until you have gained the required body mass. And this, in turn, requires good indicators of strength and endurance of the body.

Here's what that means: if you're a beginner bodybuilder who doesn't use any drugs and has average, or worse, crappy genetics (like me), then building muscle comes down to this:

If you haven’t lifted more weight today than a year ago or even a month, then you are not pumping muscles, but suffering from garbage!

And I don't care if you hurt. You can press bench presses or on a BOS machine for 14 kilos in each hand until you are blue in the face ... But a guy who presses 114 kilos will have a more impressive chest anyway. And that's only because he uses more weight in his exercises. Remember, more strength equals more muscle.

It is no coincidence that super-strongmen always have a courageous and attractive figure. This is natural. They know a simple law: "More strength - more muscles."

Let's take, for example, Arnold Schwarzenegger, a seven-time Olympia champion. Few people know, but Arnold's strength is not based on years of training. Heck, he even competed in powerlifting before starting his career as a bodybuilder!

And in his latest autobiography, Total Recall, the respected governor writes:

“The truth is not that all bodybuilders are naturally strong, especially those who have made their body on weight machines. But years of powerlifting and free weight work gave me my massive biceps, broad shoulders, strong back and sculpted hips. I am aware that I look much bigger and stronger than the rest."

— Arnold Schwarzenegger, Total Recall.

Arnold Schwarzenegger doing deadlift with a weight of 317.5 kg. He proved that "more strength - more muscle"

The picture shows how Schwarzenegger lifts 280 and 322 kg in powerlifting competitions. This is behind a few years after he received his first Mr. Olympia title. Also world-famous were his results in the squat of 215 and in the bench press of 200 kg. Strong, right? And he is far from the only person who understood the principle "More strength - more muscles." Here are more examples of athletes who have shown remarkable strength ...

• Franco Colombo - Arnold's training partner was even more powerful. Franco, originally from Italy, was a powerlifting champion. His maximum deadlift had a weight of almost 343 kg, bench press - 238 kg and squats - 297 kg. He was so strong that he could easily burst a heating pad by inflating it. Arnold convinced Franco to compete in the competition, and the Italian bodybuilder received the title of "Mr. Olympia" twice. He also followed the principle "More strength - more muscles", so he first developed strength and endurance, and only then lifted the weight of his barbell.
• Reg Park - known as Arnold Schwarzenegger's mentor. It was from him that Arnold learned knowledge and skills. He became the progenitor of the "More strength - more muscles" methodology, urging his students to develop the strength of their body, and only then maintain it with daily split workouts. Reg Park's maximum deadlift was 317.5 kg, the bench press was 227 kg, and the barbell squat was 272 kg. He also came up with the idea of ​​creating workouts in the 5 × 5 format (5 sets of 5 repetitions). Park won the title of "Mr. Universe" three times and, unlike Arnold, did it much earlier than steroid supplements appeared. This proves that building muscle by increasing strength really works, which should please us, ardent opponents of synthetic aids.
• Dr. Lane Norton - professor, candidate of sciences. Professional bodybuilder, natural powerlifter, steroid free. His deadlift - 317.5 kg, squat with a barbell - 280 kg, bench press - 175 kg. I once had the pleasure of interviewing Lane Norton for my StrongLifts forum, and he said this to me: “I would never get rid of my skinny legs if I didn’t increase the weight used by 500 pounds (227 kg), especially when squatting with a barbell.” This decision soon gave the necessary volume to his hips: they were 53 cm, they became 71 cm. Impressive, isn't it? Once again proves the rule "More strength - more muscles."
• And many, many others ... This and Ronnie Coleman, eight-time "Mr. Olympia", whose deadlift is 363 kg. His words became famous all over the world: "Everyone wants to be a bodybuilder, but not everyone wants to lift heavy weights." And Sergio Oliva, an Olympic athlete, he could lift a barbell of 136 kg high above his head! He was awarded the title "Mr. Olympia" three times. It is also impossible not to mention Stene Efferding, the strongest professional bodybuilder, holder of the world record for squatting with a barbell (387 kg). The list can go on and on...

One thing is clear: these champions would not spend their precious years developing strength and endurance if they were not sure that it was only through strength that they could build a beautiful, sculpted, muscular body. Why do you think they, having already switched to split training, continued to pull heavy barbells and dumbbells? Yes, because they knew the main secret of bodybuilding: "More strength - more muscles."

But you don't have to be a bodybuilder at all!

Is it true? Most guys consider the method of building muscle by accumulating strength, while not entirely revolutionary, but very effective. Few of us (at least I hope so) are eager to show off their biceps, oiled for effect, parading around the stage in a thong. But few people want to become a real bodybuilder, in the full sense of the word. And on the fingers you can count those effeminate eccentrics, busy only with narcissism.

Instead of all this nonsense, normal guys want to have an athletic, fit figure, they want not only to appear strong due to an impressive torso, but also to be so. You will especially want this after you know that you can achieve your goals by exercising for 1 hour 3 times a week without taking any medications or supplements.

Most novice athletes do not even assume that there is a worthy alternative to bodybuilding. They don't know how to gain muscle mass quickly without resorting to these tedious, ineffective split workouts. But you will find out now (if you didn't know before). This is strength training..

Here's how it works: In each workout, you try to increase the weight of the barbell and dumbbells. So, gradually, you become stronger, while adding volume to your muscles. It's simple, fun, casual. This is the fastest way to build muscle, without supplements.

Another good news: you do not have to lift 317.5 kg at all just like Arnold did. Hell, even I can't do that! And yet, despite my poor genetics, I gained 19.5 kg of pure muscle weight without taking any steroids. How did I do it? Just: I trained for strength, not for muscle growth. And if I did it, as my associates did, then you can too.

How to quickly gain muscle mass

8 most effective tips on how to increase muscle mass for beginner bodybuilders with average genetics and a complete rejection of any anabolics.

Let's clarify right away. I have terrible genetics, I never thought that I could become a jock. In fact, many athletes consider me a hardgainer, because my thumb easily rested on the middle finger when I wrapped around my wrist. Can you imagine? They called me "the skinny one with the ectomorphic genetics." But I still managed to get 19.5 kg, and this is the weight of only muscle tissue! And after I helped tens of thousands of guys from all over the world to get the desired shape, I decided to streamline my knowledge. Below you will find 8 tips on how to quickly build muscle, I really hope you find them useful.

1. It takes strength to grow muscles.

In ancient Greece, there was an athlete Milon. He trained for the Olympics by carrying a newborn calf on his back every day. The calf grew, and became heavier and heavier, respectively, the weight increased. It was thanks to this unusual method that Milon became strong, hardy, his muscles grew and took shape. By the way, he won the Olympic Games 6 times.

Every day Milo carried a calf on him. The heavier he became, the faster the muscles of the ancient athlete grew.

Of course, most likely, this story is just a legend, but the moral is clear. : In order for your muscles to grow, you need to develop strength by gradually increasing the weight. It's the easiest, but also the most powerful and effective way to build muscle... which means you can throw away all those trendy fitness magazines and forget the complicated workout programs they contain. Take note of a few helpful tips:

• Stop "confusing" the muscles. Do not change exercises every week, do not rush from one program to another, hoping to find the most effective one. You will understand that strength depends on each bench, so you will only see progress if you are consistent and consistent. Besides, going this way, you will never become a professional. If you want to shake up your muscles a little, then just lift 2 kg more than in the last workout.
• Stop tearing your muscles. There is no need to do an endless number of repetitions in each set, exhausted from fatigue. This will overtrain your muscles and make you sick instead of muscular. And it also greatly drains morale, kills motivation and a positive attitude.
• Stop pumping muscles. BEFORE you pump muscles, you need to build them.

Some "experienced" bodybuilders say it's possible to gain strength without gaining a single pound of muscle mass. That strength is a neurological concept, everything comes from psychology. Allegedly, they met such individuals who easily do a squat with a barbell of 227 kilograms, while relying on skinny legs. Well, maybe such freaks are found in the wide world, but something I haven’t seen them yet ... Why? Yes, because all these are urban legends, nothing more. The stronger the powerlifter, the more muscular he will be, and vice versa, because, as we already know, more strength - more muscles.

The most important thing that you should learn from this article for yourself is "More strength - more muscles." Like the ancient Greek Mylo, you should try to increase the weight in every workout, at least a little. Don't worry about pumping muscles. Everything will be, do not forget to add weight. You will automatically become stronger by lifting more and more weight, which means that your muscles will also grow. It's very simple.

2. For muscle growth, do basic exercises

For four years in a row, every Sunday, I relentlessly lifted dumbbells for 45 minutes until I could no longer feel my hands. And when I discovered Reg Park's 5x5 workout that didn't include this exercise, I was afraid I was going to lose the muscle I had gained. And only a year later, I was convinced that my muscles not only did not disappear, but became even bigger and harder than before. I realized that isolation exercises are not panacea unfortunately.

No need to deliberately swing your arms. When you do a complex exercise, for example, a bench press, the muscles of the arms get an excellent load: the triceps, like the pectoral muscles, are in tension.

That's why you'll never see a lifter with lean arms but still pulling 227kg. A large tree has thick branches. Complex exercises involve NOT ONLY several muscle groups at once, but also our limbs. Therefore, my StrongLifts students pumped up their arms without doing a single dumbbell lift. What conclusion can be drawn from this? If you want to build muscle, stop doing isolation exercises and start compound exercises.

• Your goal is to pump up the biceps. First, say "Stop!" tedious dumbbell lifts (with a block in the fold). Second, start doing bent over rows.
• Your target is the chest. Discard lateral dilutions of dumbbells. You need a bench press.
• If you want big shoulders, stop doing dumbbell raises in front of you. All you need is high overhead presses.
• If the target is the back, then say "Stop!" traction of the upper block on the back while sitting (upper traction). The deadlift is your priority.
• Need to add volume to your legs? Leg extensions on the simulator are a useless thing. Barbell squats are what really work.

Thanks to complex exercises, you can achieve harmonious development of the whole body and not just one part of it. And since several muscle groups work at once, you will spend more calories, respectively. Another undoubted plus of such training is that with the help of 2-3 exercises you work out all the muscles. You save a whole lot of time.

3. Do Free Weights to Build Muscle

I first started doing barbell squats in January 2000. It was Smith's car. My mentor and I worked on it for quite a long time, but one fine (or not so) day something happened to the simulator, we did not want to wait and decided to try it on a barbell rack, which was gathering dust in the gym.

My mentor started the exercise with his usual weight, and what was our surprise when he could not do even HALF of the set that he easily did on the Smith machine!

It was a shock for us: we were simply perplexed, as it could turn out that with free weights it is much harder to do squats. But common sense tells us that so it will be many times more effective and productive for building muscle mass.

From that day on, we never touched Smith's car again, we just didn't see the point. Free weight exercises have become a priority for us. And so it continues to this day.

Of course, now I already know why such exercises give more results than all these simulators, Smith machines and others.

There the weight is already adjusted, but with free weights you have to adjust the weight and balance yourself.

That is why exercises with free weights are expedient and even necessary to be performed outside the walls of the gym, HOME, for example - they are tangibly strengthen stabilizing muscles. What can not be said about the trainers.

It has been scientifically proven that total muscle activation during a free weight exercise is 43% greater than with a Smith machine.

Free weights make all your muscles work IN FULL FORCE, since you can balance the weight yourself the way you need it, and not the way it was programmed by the simulator developers.

In addition, I believe, unlike many athletes, that free weights are ten times safer than trainers.

This is true - the machine forces us to make fixed, often unnatural movements that can lead to various injuries and sprains and muscles. By exercising with free weights, you provide yourself with complete comfort of movement, and most importantly, safety. You can be sure that you do not injure your knees, shoulders and back (the most vulnerable places).

If you are afraid that the handle will fall on your head during the exercise, then I advise you to pay attention to power frame. If you suddenly lose pace or slip, the frame design will pick up your movement, which minimizes the risk of injury.

I have been doing the power rack for 9 years now. And at home, by himself, all alone, without any instructor. And there was no such thing that the handle would fall on me. As is usually the case, the things we fear rarely actually happen. Fear has big eyes.

If you are still in doubt about free weights, then I advise you to do the same as the hero of Ancient Greece, Milo. He started with calves and took his time. Do the same: start with light weight, and add a little at each workout.

In this way, you can gradually prepare your body for a greater load, as well as avoid injuries and sprains. As your weight goes up, so will your confidence in free weights.

Exercise with free weights, not on simulators, I strongly recommend you. They are much more effective for building muscle mass, especially for those powerlifters who do not take any steroid supplements.

5. For muscle growth, train with a barbell and do basic exercises

Arnold Schwarzenegger achieved his results not thanks to dumbbells, which he considered an ADDITIONAL element, but only thanks to strength exercises with a BAR. Presses, deadlifts, squats - they have become key in the professional career of a bodybuilder.

Many novice bodybuilders naively believe that they can achieve the same stunning result as Arnold with the help of only dumbbells. But they are deeply mistaken. Those who prefer to play with dumbbells at ease, sitting comfortably in front of the TV, should be aware that such efforts will not give anything but a deceptive sensation of vigorous activity.

And indeed it is: squats with dumbbells are not effective, because you are using too much energy to lift the dumbbells to your shoulders and hold them there than they really should be. But squats play a very important role in building muscle.

Dumbbells are not able to give you the proper load, therefore, in essence, they are only an auxiliary tool in bodybuilding. You can definitely add 2kg every workout with a barbell, but with dumbbells it's not so straightforward. Even with less weight gain, you risk plateauing.

To be fair, it’s worth noting that when working with dumbbells, the stabilizing muscles are involved much more, unlike the barbell.

But after all, our goal is to BUILD MUSCLES, and for this we need to become stronger and more resilient. To become strong, you have to lift heavy weights. Remember, more strength equals more muscle? With a barbell, you can use more impressive weights than with dumbbells.

By the way, squatting with a barbell of 136 kg is much easier than with dumbbells of the same weight. Just imagine, you have to squat, holding 68 kg in each hand! And you also need to manage to lift them to your shoulders and keep them there. It will be a hell of a workout!

Only after you can do a 136 kg barbell squat, 102 kg bench press and 181 kg deadlift - only then can you connect dumbbells as additional load. But not before.

So put the dumbbells aside for now, let them wait. We are waiting for great things with the barbell!

5. To build muscle, you need to exercise more often.

It is not necessary to immediately start exercising 5 times a week.

I mean, it's wise to bench press and squat 2 times a week. Please note that the more often you train a muscle, the bigger it becomes.

And yet, I spent the whole 5 years on this bullshit that trendy fitness magazines push through to us - on split workouts. Do you know what it is? This is an intense workout of one muscle group in one day, consisting of a large number of isolation exercises. With an endless set of repetitions and long sets, when by the end of the workout you are just like a squeezed lemon.

When I came across Reg Park's famous 5×5 workout, I thought he was nuts. I'll explain why. After leg day, my muscles recovered within a week. And he suggested squatting 3 times a week!

"It definitely won't work, it's just not possible, I'm going to OVERLOAD!", I thought.

But luckily I decided to give it a try. And I realized how wrong I was!

To be honest, if you are not able to squat 3 times a week, this means that you are NOT overtrained at all, but on the contrary, - UNDER TRAINED!

Think about my words - after all, even sprinters like Usain Bolt, for example, have training several times a week. Swimmers (Michael Phelps) also swim almost every day to keep fit. Millions of Olympic weightlifters work diligently, tirelessly, training 4-5 times a week.

You won't find a sport that trains only one muscle group, ostensibly to avoid overtraining.

And only jock magazines talk about this nonsense. All other sports require almost daily physical activity. And if you are not able to maintain such a pace, then you are weak and out of shape. UNDER TRAINED, in other words.

The question you need to ask yourself is “Why do athletes in ANY sport have the opportunity to train the same muscles MULTIPLE times a week, without any signs of overtraining while GAINING strength at the same time?

The answer lies on the surface: they do NOT follow the stupid advice of sports magazines and do not succumb to their provocations.

Because when you hammer the same muscle all day long, until you are completely exhausted of physical and moral strength, then you won’t even be able to move the next day, what can we say about a full-fledged workout!

On the other hand, if you give a moderate load (as every normal, adequate athlete does), then during the week you can safely train your muscles, and you will not get any OVERTRAINING, and the body will develop harmoniously.

So stop your tricky programs, stop training your muscles only once a week (but until you lose your pulse). Say yes! moderate and dosed loads, you should not force your body, otherwise it can take revenge on you. Start doing squats and bench presses at least 2 times a week to start with. Focus on increasing strength, without too much pain. Remember, more strength equals more muscle.

6. Full muscle growth requires rest.

I am sure that you have heard that muscles do not grow when they are pumped, but on rest days. And, although this is not entirely true, there is some truth in this.

Of course, if the guys use various steroid supplements, then they will do 5-6 times a week. But for natural lifters like me, it would be more appropriate to go to the gym 3 times a week.

The temptation is very great, especially for those who are accustomed to a sedentary lifestyle and want to radically change their pretty fat and bloated body. You always want everything at once.

And so they begin to swing hard, get tired quickly and lose motivation, in the end. In addition, such training takes a lot of time, and you should not forget about family, work, friends.

It is much better to make a healthy habit of bodybuilding 3 times a week, so there will be time for muscle recovery. More doesn't mean better.

7. You need to eat well to build muscle.

Now let's talk about how to eat right to gain muscle mass. Your muscles need nutrients - proteins, carbohydrates and fats. If you want to have big muscles, you need to eat well. The basis of your diet:

• Natural products, preferably without heat treatment. Refuse convenience foods, fast food, carbonated drinks. Instead, eat natural foods such as meat, chicken, vegetables, fruits, cereals.
• A day requires 1.5 grams of protein per 1 kg of body weight. And do not replace it with artificial whey powder! Just every meal should contain protein. For example, eggs for breakfast, poultry meat for lunch, cottage cheese for an afternoon snack.
• Drink more water. Intense training causes increased sweating, so the body loses a lot of fluid. Muscles need water to repair and regenerate. Headaches are the main symptom of dehydration. Therefore, it is necessary to restore water supplies.

8. It's important to be consistent when building muscle.

Arnold Schwarzenegger started rocking at the age of 15. Seven years later, in 1969, he competed in his first Mr. Olympia competition.

Then he lost to Sergio Olivio.

However, the very next year, Arnold became the champion, 8 years after the start of training.

And some naive guys HOPE that it will take them 8 weeks to achieve the same success, because they deducted in one magazine that you can gain 15 kg of muscle weight in a month by following a miraculous training program.

It's impossible. Gaining more than 1 kg of muscle per month without using any supplements is unrealistic.

As for me: in the first year I gained 11 kg, in the second - 5.5 kg, in the third - 3 kg.

And those 19.5 kg is pure muscle weight earned by exercise alone, without the help of steroids. I do not want to demotivate you at all by saying that 1 kg per month is your limit.

On the contrary, I want to MOTIVATE you.

So that you understand that you don’t have to chase an instant result, but you need to work for quality. It is important to be consistent: download iron three times a week and do not give yourself indulgences. Day after day. Week after week.

This is the only way you will gain 1 kg per month without much difficulty, and exactly in a year you will gain 11 kg, I guarantee you that! Rest assured that your efforts will not go unnoticed. People will ask you, be interested.

Always think ahead. Remember: 3 times a week! And no concessions!

Don't waste your time reinventing the wheel!

Try the 5×5 Workout

I noticed a long time ago that some guys, having come to the gym, spend a lot of effort on lifting weights without bothering to plan, while others, on the contrary, think too much, showing little results.

We need to find the golden mean. Of course, you wouldn't search "How to build muscle" if you had an idea about it.

Therefore, do not reinvent the wheel, adopt an already proven program.

In order to gain muscle mass and at the same time “not swim” with fat and maintain attractive forms, an integrated approach is important. Hard training will help you gain the missing pounds, but without proper nutrition, it will be more difficult to achieve your goal. You need to know about the properties of products, understand how they affect physical fitness and health. Then the process of muscle growth will go much faster.

We offer top 10 products that help increase endurance and increase muscle mass.

Lean beef should be a staple on your table. It contains all the substances that are required for muscle growth. It contains iron, zinc, B vitamins and other useful trace elements.

Beef contains high quality protein and an amino acid that, when interacting with insulin, stimulates muscle mass gain. The advantage of beef is that it contains a lot of protein, but the meat is non-caloric.

Chicken fillet

This product is a source of high quality protein, which is essential for building mass. It increases bone strength and maintains normal weight. Chicken fillet contains many trace elements and practically no fat.

In order not to minimize the benefits of this meat, it is better to stew or bake it, steam it.

This product contains the valuable protein casein. It is complex, digestible for a long time, thanks to which it maintains muscles in good shape. Cottage cheese is especially useful for those people who have to go without a meal for a long time. It contains a lot of vitamin B12, calcium and other trace elements.

To build muscle mass, but not gain extra pounds, buy fat-free cottage cheese.

Chicken eggs

The yolk contains half of the proteins, fats, vitamins, so separating it from the protein is a gross mistake.

Eggs are a valuable product, but you should not abuse them. It is enough for men to eat up to 6 eggs a day, for women - up to 3.

It is rich in protein and omega-3 acids, there is practically no "harmful" fat in it. This composition helps to build muscle mass, but at the same time helps to maintain a figure and not gain excess weight.

Fish normalizes metabolism, speeds up metabolism and saturates the body with all the necessary elements.

Oat flour

It is an excellent source of carbohydrates, has a low glycemic index and does not require long processing. Oatmeal contains a large amount of coarse fiber, useful substances. It satisfies hunger well and gives a feeling of satiety for a long time.

Thanks to carbohydrates, the product helps to build muscle mass and saturates the body with energy. Oatmeal is low in calories, so it allows you to get rid of extra pounds. It can be safely used by people who are losing weight.

Whole grains have tremendous nutritional value. It gives energy and a charge of vivacity.

Brown rice is especially beneficial. It promotes accelerated muscle growth due to the fact that it increases the level of hormones. Regular consumption of boiled rice normalizes the digestive tract, helps get rid of body fat and makes the body more resilient.

Sprouted wheat contains a large amount of both proteins and carbohydrates. It is rich in zinc, potassium, vitamin B, iron, amino acids and other useful substances. Wheat energizes, increases endurance, normalizes the central nervous system.

nuts

They are considered a source of monounsaturated fats and contribute to the normal functioning of the heart, blood vessels, joints, and ligaments. To accelerate muscle growth, you can eat cashews, walnuts, almonds, Brazil nuts, hazelnuts.

You need to eat about 50 grams of nuts per day. For convenience, you can use electronic scales.

It is a suitable food for people who want to accelerate muscle growth. Milk and kefir saturate the body with protein without overloading it with fat.

Serum is especially useful, it is rich in amino acids. It contains peptides that dilate blood vessels. Due to this, the “delivery” of useful anabolic amino acids to the muscles is normalized. Whey has a complex effect on the muscles, strengthening them.

It is useful to drink whey before training and immediately after it. Then the anabolic effect will be most pronounced.

Buckwheat

Buckwheat is a storehouse of carbohydrates and amino acids that help build muscle. It gives a boost of energy and muffles the feeling of hunger for a long time. Buckwheat is rich in high-quality protein, vitamins and microelements, it is quite nutritious.

You can cook buckwheat with whole and split kernels. It goes well with vegetables and meat dishes.

You should not lean heavily on buckwheat - it is enough to eat up to 2 servings per day. Your diet should be complete and balanced. Be sure to eat raw vegetables and fruits, drink at least 2 liters of water a day. Eating should be a few hours before training.

Healthy fats will help you build muscle. They are found in salmon, salmon, leafy vegetables, nuts, avocados.

Eat vegetables and fruits - they are rich in fiber, nutrients.

Replace sugar with honey. Add it to tea, compote and energy drinks.

Make a training plan and strictly follow it - this will help you gain muscle mass faster.

Include fish oil in your diet - it is rich in nutrients and helps speed up metabolism.

If you dream of an ideal body, but you just can’t achieve this particular result, it doesn’t matter, now we’ll talk about how to dial at home quickly and according to all the rules.

Training is what will help correct any figure flaws.

Most often, the desire to gain mass occurs in guys than girls.

When making this decision, remember to exercise regularly and listen to our proven tips.

All the secrets of fast muscle gain

Do you want to know how to gain muscle mass at home for a man or a girl?

How to gain muscle mass at home for a teenager?

Do you want to know how to quickly type at home for a guy or a girl?

This is quite simple, although there are slight differences from the rules that a woman or a man needs to follow.

Many adolescents can often be observed underweight, because they are actively growing and developing. That is why muscle mass is so important.

Eat enough protein

Here is a small list of what the younger generation needs to achieve the goal:

1. A balanced diet, in the daily diet, the content of carbohydrates and proteins should exceed the norm that you used before. The break between each meal should be about 3-4 hours.
2. Mandatory workouts involving barbells and light weight dumbbells. It is with their help that active growth and endurance will be ensured. But it is worth remembering that serious sets of exercises can give the exact opposite effect, that is, stop or slow down growth.
3. Good rest and sleep, since all the energy goes into the growth of a teenager, he just needs rest. In order for the muscles to relax to the maximum, you need 9-11 hours. The break between strength training should be at least 2 days.
4. An excellent solution would be to replace ordinary drinks with milk, it is rich in calcium, this will greatly help in gaining mass.
5. Protein for dinner is the best solution, this is how you can unload the digestive system.
6. To increase activity and enrich the body with useful substances, you can drink smoothies, if you want to get better, add high-calorie foods there.

By following all of the above rules, you can easily achieve your goal, while increasing activity and starting to lead a healthy lifestyle as early as adolescence.

Learn how to make the right protein shakes

Tip: weight cannot be gained in jerks and intensively, but, on the contrary, gradually, otherwise the consequences will affect your health.

The best exercises for gaining muscle mass

No time to go to the gym? Limit yourself, which you can buy at quite reasonable prices and conveniently located at home.

Thus, you will know how to gain muscle mass at home for a guy or girl in a short time.

All exercises have been personally tested by me, so I can say for sure: you will get the result quickly.

If you haven’t worked with weights before, you can train without them at first.

Remember the importance of a systematic approach

1. The handstand vertical push-ups are a great exercise for the shoulders and arms.
2. Push-ups, resting your feet on any object, be it a chair, table, bed. This exercise can replace the bench press.
3. Squats are ordinary and on one leg, in the second case, due to the load, the legs swing faster.
4. Swing press with a high position of the legs. Performing them, you need to simultaneously raise your arms, legs and touch them to each other until they are in a vertical position.
5. Press with bent knees.
6. Exercise "burpee", with its help you can pump the whole body, especially for the shoulders and legs. To perform correctly, you must first push up, and then jump out and make a clap.
7. In conclusion - the "boat". Take the starting position - lie on your back, start raising your arms and legs at the same time, thus strengthening your back.
8. The barbell press will help develop strong shoulders, pumps the pectoral, deltoid muscles, as well as the latissimus trapezius.

Tip: consistency is important in any, otherwise you will not get the result soon.

And here is a small complex, for which it is not at all necessary to have dumbbells and a barbell.

First of all, these are already familiar to everyone: to begin with, do 3 approaches, over time, you can increase their number.

It is better to do this a few weeks after the start of classes.

Combine nutrition with exercise

But do not immediately add 10-20 push-ups, the optimal solution is 1-2 after each workout.

And if you put a small pillow under your feet, the result will be better.

Tip: Take a 30-second break between repetitions, but not less, so you can burn a lot more calories.

Starting this exercise, it will not be superfluous to stretch a little, but it is better to do a small one for the back muscles.

Stretch the last push-ups longer, so the muscles tense to the maximum. Do you want to increase the load on your hands?

Not a problem, just put them on already. As you already understood, you can choose a convenient angle for push-ups yourself and work for the result.

For the development of all groups of pectoral muscles, the following exercise is perfect.

It is with its help that you can learn how to gain muscle mass at home in a month.

In this case, you will not need to do a huge number of incomprehensible exercises.

Since not everyone has bars in the house, use ordinary chairs.

Their height should be optimal so that you can easily lean for balance, pull your legs under you and lower yourself with your hands.

Don't Forget About Dumbbell Exercises

It is better not to do a large number of repetitions. Your workouts should be consistent, and your muscles should not be overworked.

Do not forget about dumbbells, you can choose them for yourself individually.

It is the exercise presented that is performed without even getting up from the couch. You just need to lie on your side and with one hand lift the dumbbell up from the floor to your level.

For one arm, do about 15 repetitions, three approaches will be enough. Change your hand every time and the payload on the muscles is guaranteed to you.

As for the exercises, they are not difficult at all. It’s better to start with classic lunges.

When performing them, it is better to rest your hands on the belt or lower them for balancing.

Try to take a wide step, while the second leg should be bent in a right angle. Hold each position for 15 seconds.

Side lunges also do not interfere, but you need to sit down as low as possible.

If at the beginning of training you don’t get a deep squat, it’s okay, progress will be noticeable after each session anyway.

It is important to choose the right set of exercises

You can do backward lunges. If you perform these three completely ordinary exercises, you will get beautiful legs without fat and cellulite.

Tip: for a quick set of muscle mass at home, a girl or a guy will benefit from strength exercises with dumbbells.

1. Lying on your back on the mat, put your hands under your buttocks, lift them up and start spreading them to the sides.
2. Kneeling, slowly sit down on the buttock, deviate to the same side and jerk back to the starting position, then repeat on the next one. Do not use your hands as a support.
3. Squats will not be superfluous, do them better, as low as possible, without losing balance.
4. Now you need to lie down on your side and raise one leg, while bending it slightly at the knee. Move only with the lower leg, slowly, keep it straight and make the maximum amplitude. After 10 repetitions, change the leg, the elbow can serve as a support.

Productive training rules

If you think you are less effective than in the gym, remember - you are not!

But to achieve results, wherever you do, you need to adhere to the basic rules.

You will definitely like the result

1. It is better to train with a partner, ask a friend, husband, wife to help you, this will be an additional insurance.
2. If you want to maximize the use of muscle fibers, do each exercise until you feel that the muscles can immediately fail.
3. No need to be distracted by external stimuli, such as TV or computer. The temptation is great, but all your attention should be focused on what you are doing.

Muscle tissue grows mainly and recovers, so do not forget to take time to rest between work and training.

And the video below can simplify your task, in which you can find even more useful tips on how to gain muscle mass at home for a man and a woman:

The question of how to gain muscle mass at home excites many novice athletes. After all, it is impressive body volumes that allow bodybuilders to participate in competitions. To achieve a certain result, an athlete does not have to buy an expensive gym membership. You will be able to increase lean body mass, as well as make muscles more prominent with the help of home workouts. To achieve your goal more effectively, you need to understand all the nuances of the training process at home.

There are several features. You do not need to spend a lot of time on the road to the gym, other visitors to the fitness center will not look at you. It is very important to force yourself to exercise, as many beginner athletes lose motivation after just a few weeks of training.

For effective training you will need:

• A pair of dumbbells, barbell or kettlebell.
• Sports wear.
• . Bench for bench press.
• Water bottle.

To gain a large amount of muscle mass, you must perform strength exercises with dumbbells. Also, a pair of weights for 8 and 16 kilograms may suit you. The bar is a very useful sports equipment. Due to its large size, athletes rarely use it at home. Dumbbells that can be disassembled are best for you. Thus, a huge number of new movements will appear in the arsenal of exercises.

Always wear special training clothes. A comfortable sports uniform will not hinder your movements, you will be able to work in full amplitude. Many athletes ignore this important issue while exercising at home.

A special mat will help you perform a variety of exercises, as well as exercises with heavy shells. You may need a dedicated bench press. You can design it with the help of improvised means.

Drink water during training. Avoid the effect of dehydration of the body. The more active we are, the more we need to drink fluids. Constantly restore the water balance in the body.

How to make a training plan?

Home workouts for gaining muscle mass (for beginners and experienced) should consist of heavy basic movements. It will be enough for you to practice for just one hour. The frequency of classes is three times a week. There are several effective ones.

For newbies

It is better for beginner athletes to work out all muscle groups in one workout. An organism that is not accustomed to constant stress will actively respond to exercise. At the first stage, you can do without heavy sports equipment. As weights, you can use two-liter water bottles, as well as a backpack with books.

The most effective exercises for beginners are:

• Pull-ups with various grips.
• Twisting on the floor.
• Weighted squats.

Training should start with. Warm up your joints and ligaments well. In this way, you can avoid many injuries.

The first counting exercise should be pull-ups. Install a horizontal bar at home. It can be placed in any doorway. Perform pull-ups with a variety of grips, work hard. The athlete can effectively and biceps. It is also recommended to use weighted. If you can do 10 pull-ups without any problems, you should wear a backpack with a load on your back.

With the help of push-ups from the floor, the athlete can work out the chest and arm muscles. Work to the best of your ability. The number of repetitions in a set individually. It depends on the experience and skills of each athlete. It is very important to work at a slow pace. You should feel the tension in your muscles. 4 approaches will be enough for you.

To pump the press, perform twisting. The athlete must feel a burning sensation in the abdominal muscles. It is best to exercise with a special comfortable mat. Also, athletes often perform twisting with the rotation of the body.

The last exercise should be. The squat is best done with weights. Thus, you can effectively work out the thighs and buttocks. This exercise is considered one of the most beneficial during the process of gaining muscle mass.

Thanks to these four types of load, you will be able to effectively work out most of the muscle groups in the body, as well as prepare the body for future workouts. The training system will help beginners develop basic skills, as well as slightly increase the volume of muscles in the body. It's best to do it every other day. Muscles must rest. After some time, the athlete can move on to a new set of exercises.

For experienced athletes

At the next stage, you can start practicing by. This means that in one lesson you should work out several muscle groups at once. It is better to exercise every other day. Make your training schedule.

A good example of what a home split workout looks like is shown below.

Monday

On the first training day, it is best to work out the back and biceps. These are synergistic muscles. They perform similar contractile work in a variety of exercises. An effective training program should consist of the following sports elements:

• One-handed dumbbell row
• Reverse pull-up.

Perform each exercise for 3-4 sets. The number of repetitions per set should be no more than 12. will contribute to the rapid growth of muscles. To perform a dumbbell row with one hand, lean against a chair or sofa. Work at a slow pace. Concentrate while lifting a sports equipment for biceps.

Wednesday

On Wednesday, it is best to perform movements that are aimed at pumping the chest and triceps. To do this, you will need dumbbells and bars. Do the following exercises:

• Bench press.
• Breeding dumbbells to the sides.
• Push-ups on bars.
• French press.

The exercises are very effective. Perform a bench press with a pair of dumbbells. It is best to exercise on a special bench. Push-ups on the uneven bars contribute to the study of the chest and triceps. You can replace the exercise with regular push-ups from the floor with a wide or narrow grip. The last exercise should be the French press. The correct execution of the movement will contribute to the development of the athlete's triceps.

Friday

On the last day of the training program, you should load your legs to the maximum. Also during the class, you can work out the muscles of the press. Do the following exercises:

• Squats.
• forward.
• Seated dumbbell press.
• Dumbbell raises through the sides.
• Twisting.

It is best to squat with dumbbells in your hands. Thus, you can better load the target muscle group.

When you can perform all the above exercises without any problems, you should start exercising in the gym. An athlete can only progress if the muscles are regularly exposed to extreme and unusual stress.

Diet

For training to be effective, you must make the right diet. In no case do not deny yourself food. Eat plenty of protein-rich foods and carbohydrates every day. The main rule of mass gain is to eat more calories than you spend in a day. The energy balance must be positive.

Healthy foods

Proper nutrition is a key component of a weight training program. Athletes often consume large amounts of protein foods. Your best bet is animal protein. It can also be replaced with vegetable analogues. Eat eggs, chicken, seafood, beans. Eat 2.5 grams of protein per kilogram of body per day.

Don't forget to eat complex carbohydrates. The main part of the diet should consist of cereals (buckwheat, oatmeal, rice, pearl barley), bananas and nuts. Thanks to these products, you can get a huge boost of energy for the whole day. Carbohydrates are best consumed for breakfast. Don't eat before bed. For dinner, you can drink a glass of milk, as well as refresh yourself with low-fat cottage cheese.

A variety of sports nutrition will help you achieve your goal. Protein will help every athlete answer the question of how to quickly gain muscle mass. Despite the beneficial properties of sports supplements, they are not considered essential. It is not necessary to spend a huge amount of money on the purchase and protein. It is relevant only for those athletes who cannot eat well and fully throughout the day. For beginners, it makes little sense to take protein on an ongoing basis. The first few months you will be guaranteed to gain muscle mass even without the use of sports supplements.

Do not eat food shortly before class, you may become ill. There will be nausea and dizziness. After training, you need to immediately refresh yourself. Thus, the body will receive a large amount of nutrients that will be needed for recovery.

What can't you eat?

The main goal of training is to gain muscle mass, not fat. Do not eat a lot of fatty foods, as well as fast carbohydrates. Give up flour and sweets. The number of sweets, rolls and cakes in the diet should be minimal.

Smoking and alcohol consumption are real killers of progress. The body will spend a huge amount of excess energy, as well as become contaminated with toxins. Under no circumstances should you smoke during the bulking process. Cigarette smoke will harm your respiratory system. The metabolism will become much faster. You may also lose your appetite.

Recovery process

As you know, muscles grow during rest. You must set the correct daily routine. Sleep at least eight hours a night. During sleep, the process of restoration of all systems in the body takes place. If you have the opportunity, take a nap immediately after your workout.

Athletes often take contrast showers. It is especially convenient to do this while exercising at home. The blood flow in the body will increase, and the body will become more hardened. Cold water can also reduce the level of soreness in the muscles. Do not forget about light physical activity during rest days. Do exercises and stretching exercises.

Through hard training, proper nutrition, as well as a quality recovery process, the athlete will be able to achieve the goal. The question of how to gain muscle mass will no longer worry you.

This article will tell you how to quickly gain muscle mass, both for beginners and for those who have entered stagnation and cannot move from a dead center. Using the 8 proven ways described below, your muscles will start to grow, and increase.

Many do not understand the term how to quickly gain muscle mass to the end. There are 2 completely different concepts - to gain weight and gain muscle mass, in the first case you need to eat everything and not limit yourself in anything, while there will be a decent fat layer, in the second you need a properly balanced diet, find out an example for men -, for women – .

Below I will talk about ways to gain lean muscle mass without excess body fat.

How to Gain Muscle Weight

1. Frequent meals

Frequent meals are the key to success in a set of quality muscles, eat every 2-3 hours, do not skip meals. If you forget, put a signal on your phone, take notes, ideally, only a feeling appears, you must immediately satisfy it, otherwise the hormone Cortisol is included in the work, which destroys muscle tissue, eliminating hours of hard work in the gym.

In no case do not skip breakfast, muscles require high-quality fuel, without receiving it, they take all the energy from the muscles. If you can’t eat in the morning, well, food doesn’t fit and that’s it, use cocktails, liquid food is absorbed faster and consumed without problems.

2. Use post-workout complexes

Straightaway after the end of the workout, you need to refuel with a decent portion of proteins and carbohydrates, this must be done within 30 minutes. After this time, the exhausted body begins to look for energy to restore its state after training, and since it does not come from outside, it gladly takes it from the muscles.

Of course, not everyone can decompose right into the locker rooms and knead porridge with cottage cheese, for this, use after training complexes - gainers, proteins, prepare a cocktail from them in advance and drink after training, get a lot of protein and carbohydrates, with almost no fat.

3. Keep a food diary

In this case, I don’t just recommend, but I insist, write down absolutely everything that you use in a day, don’t be lazy, don’t remember everything in your head. When all the consumed products are in front of your eyes, you can immediately see what needs to be consumed more, and where it is necessary to slow down.

Without a food diary, the numbers are spinning around, not clearly, and there is a very big temptation to eat something forbidden. If you see that adipose tissue appears, you need to reduce the diet by 200 calories. per day and for a clear vision, write everything down.

A clear fixation of nutrition is the best way to increase weight and avoid obesity. Without this, you will never know how many calories you consumed during the day.

4. No exercising when you're hungry

Never, I repeat, NEVER go to a workout with an empty stomach, it's the same as driving a car on a long journey, but fill in gasoline only 10% and hope for success.

Understand guys, any training is stressful for the whole body, all organs begin to work hard, increasing energy consumption. If it does not come before training in sufficient quantities, all the energy will be taken from the muscles. It turns out that you are swinging not to build muscle, but to reduce it, what's the point ?!

At the same time, taking 2-3 cookies or a bun before training is not good, you need a decent portion 2 hours before the start of the workout, you can’t work with a spoon, and will always come to the rescue.

5. Optimal cardio

The most common cardio load is jumping on, riding on, more difficult - exercises on and different. Too much cardio burns a decent amount of body fat, but also slows down the growth of muscle mass, since a large number of calories are burned. Everyone knows that in order to increase weight, the number of calories must be received more than spent.

So with a properly composed diet, give cardio loads daily no more than 15 minutes at an average pace . Such an intensity will not allow fat deposits to accumulate and will not interfere with the growth of muscle fibers, in addition, it will speed up a little, appetite will improve and recovery processes in muscle tissues will take place faster.

6. Eat high-calorie foods

However, the calorie content is different, you can eat a decent piece of cake and get a crazy number of calories, and a large proportion of fat or eat buckwheat porridge with chicken fillet, you will also get a lot of calories, but mainly due to carbohydrates and proteins with a minimum fat content. The type of high-calorie foods you choose directly depends on the appearance of your figure.

Try to avoid foods that swell when in the stomach, causing a false feeling of fullness - popcorn, chips, low-calorie soups, large amounts of bread due to the swelling effect of yeast.

7. Double your serving

This conclusion suggests itself if you had breakfast 100g. buckwheat porridge, eat 200g., ate 70g for lunch. chicken fillet, now you will be 150g., if you are tired of working with your jaws, prepare cocktails.

The easiest way to carbohydrate-protein shake - 250ml. milk, 100 gr. cottage cheese, 1 banana, 2 tbsp. a spoonful of oatmeal and 1 tbsp. a spoonful of honey will provide important calories throughout the day.

Prepare portions in advance in the evening or in the morning, this will eliminate the possibility of spending constant time in the kitchen in terms of cooking. When the opportunity presents itself, always try to eat more than you ate before gaining mass.

Always focus on the amount of weight gained, about 3 kg is considered optimal. per month, everything above will be a mixture of muscle and fat, also do not forget to read about.

8. Use large utensils

By increasing the volume of the plate, you push yourself to eat everything to the end, but do not increase it indefinitely, getting up from the table, there should not be a feeling of nausea from sorting out food. This trick was invented by nutritionists, only there the plates are reduced by 2 times, but here we will do it exactly, but vice versa.
If you can’t master it, try to eat 1 part, and after 20 minutes the second.

I'm interested to know who and which of the 8 proven methods brought the greatest benefit, I'm waiting for your comments, and I wish you a lot of clean, embossed meat 😉 .