Jock at home. How to quickly pump up at home

Lyubov Ivanova

Reading time: 5 minutes

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Many people are interested in how to build muscles at home. Helps you achieve good results proper training. If you are just starting to swing, decide on the main goal of the training. Beginning athletes make many mistakes. They strive to develop strength and build muscles, but training does not bring results.

Common mistake- a huge number of exercises, while training involves light weights. The essence of the mistake is that this approach does not pump up muscles. Growth is determined not by the amount of exercise, but by increasing weights.

Constantly lifting heavy loads forces the body to build muscle mass, which allows it to cope with increasing loads.
You can use light weights and do a variety of exercises. This approach develops endurance. Muscles increase in volume insignificantly.
Increase the working weight correctly. Do not change your exercise technique or train without first warming up.
For proper growth muscle mass Perform several exercises for one muscle group. Perform the first basic exercise with a barbell, doing several sets of 5 repetitions.
The second exercise is focused on versatile and deep study muscle fibers and training of muscle energy resources. Perform with dumbbells, no more than 4 sets of 10 repetitions.

The right amount of exercise along with increasing the working weight, maintaining technique and a good warm-up will help make your body beautiful.

List of exercises for training at home

Beginner athletes pump up their muscles at home. Who reached good results, realizes that they can’t stop and go to the gym, because home exercise is not enough.

Chest exercises. Push-ups -- best exercise for the pectoral muscles. Perform with arms spread wide. If you do fifteen repetitions in one approach, increase the load. You can put a backpack filled with heavy things on your back.
Bars are great for your chest muscles. If your strength indicators deserve better, do push-ups on stools with your legs forward. This will help you lose weight and get some pre-training done.
Exercises for the back and shoulders. You will need a horizontal bar. Pull up wide and reverse grip. Pull-ups put stress on deltoids and biceps.
You can train your shoulders at home using two 20-liter water bottles. Raise them in front of you or spread your arms to the sides. The main advantage of such sports equipment is changing the load level by adding or decreasing water.
Such bottles will also help in pumping your biceps. In a standing or sitting position bend your arms to imitate an exercise using dumbbells.
Exercises for triceps and abs. Train triceps with regular push-ups with a narrow grip. If the number of repetitions reaches 15, be sure to increase the load.
The press is easy. Lie on your back and supine position raise your legs up. Perform the exercise until a burning sensation appears in the abdominal area.
It is more difficult to pump up your legs at home. I suggest exercises from school curriculum- squats and a pistol.

Spend twice a month hard training. Increase the load with each subsequent workout.

Exercises for back muscles

A pumped up back looks amazing, protects the spine, makes it easier daily life, supports correct posture.

It is better to train your back separately from your chest. As a result, all the energy will be spent on working the back muscles. This type of training is more effective.
The biceps are actively involved in back-focused exercises. They should be pumped after the back. You can also include your forearms in the workout. The forearms are characterized by enviable endurance and are involved in all exercises. Therefore, subject them to rigorous treatment no more than once a week.
Learn to feel the effect of your workout. Before going to the gym, make sure your muscles have recovered.
If you want to increase your strength, pay attention to special sports supplements-- arginine, creatine and amino acids. It is enough to include sports nutrition in your diet.

Before the training season begins, be sure to set a goal. It plays the role of a kind of lighthouse, to which you are getting closer every day.

Video tips

The human arm consists of the forearms, biceps, triceps and many small muscles, each of which is actively involved in the work of the arm.

By doing exercises that involve curling your arms, you train your biceps. It's about about curling arms with dumbbells or a barbell, pull-ups on the horizontal bar and rows focused on the back muscles.
If your arms are extended during training, your triceps are trained. This effect is achieved by bench press, parallel bars, and push-ups.
Exercises that require you to hold sports equipment with your hands are aimed at the forearms.

Important Rules

I have never seen an athlete weighing 70 kg whose arm circumference exceeds 37 cm. Large and with powerful hands can only boast big people. Therefore, it is necessary to pump the whole body, paying Special attention legs
Pull-ups, rows and presses put a titanic load on the arms. Do not overdo it with the number of approaches and the weight of sports equipment. Otherwise, the ligaments will be damaged, which take a very long time to heal.
If your goal is to make your hands bigger, achieve decent results in basic exercises. We are talking about push-ups, pull-ups, barbell rows and deadlifts.
Big hands-- an attribute of people with strong forearms.
A punching bag will help strengthen and strengthen your arms. Striking this heavy sports equipment, make your hands confident, strong, dexterous. Working with this projectile involves using elastic bandages and projectile gloves. IN otherwise You can damage your joints or dislocate your fingers.
When pumping your arms, be guided by muscle physiology. The triceps differ from the biceps in the large number of white fibers. That's why they train him large scales, developing strength.
When working with a barbell or other apparatus, mentally imagine how your biceps increases in size. Thanks to this training secret, some athletes are able to go beyond average performance.
If during training you experience discomfort in the area of the wrist joints, it should be stopped.
Perform the exercises clearly and accurately. If you work with a barbell, your arms should receive the main load. You can't help them with your body.

Create a program and train according to it. Develop the habit of keeping a journal to record your results and track your achievements.

Exercises for leg muscles

The strongest and big muscles body - leg muscles. Regardless of where you train, you need to eat a healthy and balanced diet. Otherwise, all exercises will be ineffective and meaningless.

Daily squats will help make your legs muscular. At first, squat on two legs; after a month or more, switch to more complex exercises.
While performing the exercise, keep your back straight and do not lift your heels off the floor. To maintain balance, it is recommended to hold onto a support with your hand.
After squats, switch to the jump rope. This simple exercise develops leg muscles and increases endurance.
Pump up internal muscles The leg press will help your legs. Sit in the machine, place your feet shoulder-width apart and point your toes slightly apart. During the exercise, your back should be completely adjacent to the back of the seat.
For training posterior muscles A good exercise is provided. Place a barbell on your shoulders and stand with your toes on the bar. To begin, pull yourself up onto your toes, then return to the starting position.
Running develops muscles.
Upper muscles The hack machine and other exercise machines focused on leg extension will work.

Video workout for legs

How to shake your neck

Everyone needs a strong and pumped neck. First of all, such a neck will improve the appearance of the owner. She is able to protect the spine from damage.

If you join a gym, experienced trainer will suggest competent exercises for the neck, suggest a wide range of simulators and many effective techniques.

According to experts, constant exercises with a small load are much more effective than non-systematic exercises with full training. Working with light weights does not exempt you from the mandatory warm-up before the main workout.

Eliminate jerking from classes, and the desire to speed up is not welcome. Perform each exercise accurately and smoothly. The complex consists of 5 exercises, 15 approaches each. Calculate the load so that you have enough strength to do everything. Be prepared that the first workouts will seem difficult.

2 groups of exercises for the neck

First group: exercises to use force resistance. Sports equipment and attributes are not needed. A simple exercise: clasp your fingers and clasp the back of your head. Pull your head towards the ground, and use your neck muscles to create resistance.
Second group: exercises using sports equipment. Expanders, weights, pancakes. A special device for placing cargo will be required.

Exercises

I will describe several popular exercises. You can choose several of the most convenient options.

Tilt your head against the resistance created by your palms. Bend forward and backward.
Place your hands on your jaw and create resistance to the turns made by your head.
Perform the exercise in a supine position with a device made of belts and weights. Put it on and make head movements. Select the optimal load by changing the load.
Place a string bag with a load on your head and sit on a chair or armchair with a backrest. Fasten the belt to your forehead. Throw your head back and swing it up and down.

The neck is a fragile part of the body. Train the muscles in this area extremely carefully.

Positive aspects of training

A person visiting a gym or working out at home builds a body, increasing attractiveness to ladies. Nothing

In order to answer the question “How to build muscles at home?”, we need to look at some aspects of modern home training:

Most of the materials that tell you how to build muscle at home are written for profit and do not aim to give the reader the desired result.
Some of the materials are advertising, and advertising of low-quality goods.

If you are convinced that you can build muscles at home “exclusively with the help of this super-trainer”, stop reading such material immediately. The modern fitness industry is more developed than ever, but this development has led to a huge amount of incorrect information and training programs that do not work. Everyone and anyone is making money on the topic of fitness and bodybuilding. They give you a solution to the problem (often the wrong solution), but do not explain the principles on which this training program is built. Today we will thoroughly analyze the question “How to build muscles at home?”, We will talk about the basic principles of training, and based on these principles we will build training programs.

How to build muscles at home? Training principles

The most effective training program for a beginner is based on three principles:

In principle load progression. Without constant progress, muscles do not grow.
In principle super compensation. The ability to “catch supercompensation” allows you to know the ideal moment for training.
Training fast and slow muscle fibers. The development of fast (FWM) and slow (SMV) muscle fibers creates a universal training program, which suits everyone.

Let's talk about each principle separately:

The principle of load progression states: at each training session (or once every few training sessions) objective training load should increase.

You can increase the load using:

Increasing projectile weight. Increasing the resistance of the simulator.
Adding new exercises.
Increasing the number of approaches in the exercise.
Increasing the number of repetitions in approach.
Reducing rest between approaches and exercises.
Slowing down the pace performing the exercise.

The higher the load increasing method is located on this list, the more desirable its use. For beginners, in order to pump up muscles at home as quickly as possible, you need to limit yourself to increasing the weight of the equipment, adding new exercises and increasing the number of approaches. When performing exercises without weight, we resort to manipulations with the number of repetitions. The bottom line is this: in today's training, the objective (expressed in numbers) load should be greater than in the previous one. While maintaining the correct technique. If you can’t increase the load in every workout, progress less often. But progress, and don't sacrifice technique.

Supercompensation principle in bodybuilding talks about 4 stages training process:

Training, during which the muscles receive microtrauma. During training, muscles are injured, not grown!
Recovery. Starts immediately after completing your workout. Recovery can be accelerated. How to do this - read. After recovery is complete muscular system reaches pre-workout level.
Super compensation. The body creates a “muscle reserve” to adapt to stress that comes from the outside (training). At this stage, your muscles are a little more efficient, which means more, than before training and after recovery is complete.
Loss of super compensation. The body stops maintaining “muscle reserve” and the muscular system returns to pre-workout levels.

The answer to the question “How to build muscle at home?” lies in constant training in the supercompensation phase!

Training fast and slow muscle muscles fibers allows you to work out everything in your body muscle cells with maximum efficiency. For each of us, the BMW-MMW ratio is an individual indicator. Fast-twitch muscle fibers respond better to low-to-medium rep ranges with heavy weights and adequate rest. Slow - with light weight, high number of repetitions and little rest. This is one of the main reasons why there is no training program that is perfect for everyone.

Example: You squat a 100kg barbell for 5 sets of 6 reps. Your friend Vasya has similar indicators. But there is one significant difference: Vasya’s thigh volume is 63 cm, and yours is 53. With the same strength indicators, Vasya has the legs of a bodybuilder, while you have the legs of a skinny guy who has just crossed the threshold of the gym. There is one more difference between you that cannot be noticed with the naked eye: Vasya’s BMW-MMV ratio is 80:20, while yours is 20:80. Your legs will grow when you perform a 65kg squat (relatively speaking) for 7 sets, 25 reps and 45 seconds of rest. Vasya will only lose weight from such training. You can determine the BMV-MMV ratio in each muscle experimentally. You need to spend several years of your training life on this. An alternative way is to train both fast-twitch and slow-twitch muscle fibers. We will use 100% of our muscle potential! And we will surely come to the result. The theoretical part of the answer to the question “How to build muscles at home?” finished. Let's move on to practice.

Build muscles at home without weights

A difficult goal, to achieve which we use two principles:

The principle of load progression.
Supercompensation principle

We cannot train BMW and MMV due to the lack of weights. For maximum efficient pumping muscles, you need to purchase a horizontal bar and install it at home. An alternative is to do pull-ups on the horizontal bar and do push-ups on the uneven bars on the street. We use the following exercises:

Pull-ups to the chest (to the chin - if you can’t do it to the chest).
Dips.
Squats.
Push-ups with different hand positions.
Reverse push-ups from a bench.
Head pull-ups.
Lunges.
Push-ups on hands upside down (advanced level).
Jumping.
Hanging on the horizontal bar.

It is imperative to get a horizontal bar, since without a horizontal bar and exercises with weights it is impossible to pump up your back muscles. You can do without parallel bars, but dips will significantly speed up your progress in building powerful pecs, triceps and shoulders. A set of exercises for pumping up muscles at home without weights will look like this: Week #1 Monday

Exercise	Approaches	Repetitions
Pull-ups	2	6	2	3
Dips	2	6	2	3
Squats	2	20	2	—

Thursday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	3	6	2	3
Dips	3	6	2	3
Squats	3	20	2	—

Saturday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	3	8	2	3
Dips	3	8	2	3
Squats	3	25	2	—

Week #2 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	4	8	2	3
Dips	4	8	2	3
Squats	4	25	2	—

Thursday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	8	2	3
Dips	5	8	2	3
Squats	5	25	2	—

Saturday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	8	2	3
Dips	5	8	2	3
Squats	5	25	2	3
	2	8	2	3
Head pull-ups	2	8	2	3
Lunges	2	10	2	—

Week #3 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	8	2	3
Dips	5	8	2	3
Squats	5	25	2	3
Push-ups with wide arms	3	8	2	3
Head pull-ups	3	8	2	3
Lunges	3	10	2	—

Thursday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	8	2	3
Dips	5	8	2	3
Squats	5	25	2	3
Push-ups with wide arms	4	8	2	3
Head pull-ups	4	8	2	3
Lunges	4	10	2	—

Saturday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	8	2	3
Dips	5	8	2	3
Squats	5	25	2	3
Push-ups with wide arms	5	8	2	3
Head pull-ups	5	8	2	3
Lunges	5	10	2	—

Week #4 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	8	2	3
Dips	5	8	2	3
Squats	5	25	2	3
Push-ups with wide arms	5	8	2	3
Head pull-ups	5	8	2	3
Lunges	5	10	2	3
Reverse push-ups	2	10	2	3
Hanging on the horizontal bar	2	30 seconds	2	3
Jumping	2	20	2	—

Thursday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	9	2	3
Dips	5	9	2	3
Squats	5	27	2	3
Push-ups with wide arms	5	9	2	3
Head pull-ups	5	9	2	3
Lunges	5	11	2	3
Reverse push-ups	2	11	2	3
Hanging on the horizontal bar	2	30 seconds	2	3
Jumping	2	23	2	—

Saturday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	9	2	3
Dips	5	9	2	3
Squats	5	27	2	3
Push-ups with wide arms	5	9	2	3
Head pull-ups	5	9	2	3
Lunges	5	11	2	3
Reverse push-ups	3	11	2	3
Hanging on the horizontal bar	3	30 seconds	2	3
Jumping	3	23	2	—

We continue to add new exercises, increase the number of approaches and repetitions. Attention: the table data is an example. Start from your own physical capabilities, but use the principles on which the program is built.

Creating your own gym

An athlete who strives to pump up at home can progress faster than an athlete who works out in the gym. Such metamorphoses occur due to:

Understanding the training process. Over 95% of gym goers don't utilize the full potential of weight training because they don't understand how bodybuilding works.
Exceptions unnecessary exercises. The exercise machines that are available in expensive fitness centers help professionals to detail their muscles. But for a beginner (less than 2 years of training experience) they are almost useless.

For maximum rapid progress you will have to buy:

Olympic barbell and plates.
Horizontal bar parallel bars.
Belt for attaching weights.

This equipment is enough to increase the efficiency of training to the maximum. It is better to buy all the things listed above in online stores or from private traders who independently manufacture equipment and have good feedback. In stores, the cost of each product is 2-4 times higher than the real cost of the equipment. A more budget-friendly, but full-fledged option:

Two heavy collapsible (!) dumbbells.
Barbell racks with safety net. Ideally - a power frame.
Horizontal bar parallel bars.
Bench press with adjustable inclination angle.
Belt for attaching weights.

The most budget option:

Two heavy collapsible (!) dumbbells.
Horizontal bar parallel bars.
Belt for attaching weights.

We will write a program for the most budget option, since not everyone has the opportunity to purchase and host a mini-gym: Week #1 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	2	6	2	3
Dips	2	6	2	3
Squats	2	20	2	—

Thursday Saturday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	3	6	2	3
Dips	3	6	2	3
Squats	3	25	2	—

Week #2 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	4	6	2	3
Dips	4	6	2	3
Squats	4	20	2	—

Thursday Saturday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	4	8	2	3
Dips	4	8	2	3
Squats	4	25	2	—

Week #3 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	8	2	3
Dips	5	8	2	3
Squats	5	20	2	—

Thursday Saturday

Exercise	Weight	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	Own weight + 5 kg	3	8	2	3
Dips	Own weight +5 kg	3	8	2	3
Squats		3	25	2	—

Week #4 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	10	1,5	3
Dips	5	10	1,5	3
Squats	5	25	1,5	—

Thursday Saturday

Exercise	Weight	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	Own weight + 5 kg	4	8	2	3
Dips	Own weight +5 kg	4	8	2	3
Squats	Body weight + 2 dumbbells 4 kg each	4	25	2	—

Week #5 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	12	1,5	2
Dips	5	12	1,5	2
Squats	5	30	1,5	—

Thursday Saturday

Exercise	Weight	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	Own weight + 5 kg	5	8	2	3
Dips	Own weight +5 kg	5	8	2	3
Squats	Body weight + 2 dumbbells 4 kg each	5	25	2	—

Week #6 Monday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	5	12	1	2
Dips	5	12	1	2
Squats	5	30	1	—

Thursday Saturday

Exercise	Weight	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Pull-ups	Own weight + 7.5 kg	3	8	2	3
Dips	Dead weight +7.5 kg	3	8	2	3
Squats	Body weight + 2 dumbbells 6 kg each	3	25	2	—

We continue to increase the load in a similar way.

Alternative or supplement

To the question “ How can a woman build muscles at home?“small home exercise equipment such as an expander, various rubber bands for training and other inexpensive accessories from which you can build a home gym can answer. Advantages of this approach:

Saving money. Compared to creation home gym from a barbell, racks, dumbbells, benches, horizontal bars, parallel bars and other accessories, this approach is several times cheaper.
Space saving. These exercise machines are very compact and will fit into any room.
Result. Training with an expander at times work more efficiently with your own body weight.

There are also disadvantages - you won’t be able to acquire the body of a “cover bodybuilder” without barbells and dumbbells. With the help of rubber, girls can pump up their muscles at home to the desired level. Men can tone their muscles and add 5 to 15 kilograms of muscle mass, depending on their current physical shape (The less muscle you have now, the greater the maximum gain will be). An expander or any resistance band can be used to speed up recovery. Include these schemes in your training program if you are concerned about the answer to the question “How to quickly build muscle at home?” This will speed up progress. Recovery training. Week #1 Tuesday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Squats with an expander	2	20	1	2
Resistance Band Forward Press	2	12	1	2
Resistance band to chest	2	12	1	—

Friday Recovery training. Week #2 Tuesday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Squats with an expander	2	30	1	2
Resistance Band Forward Press	2	17	1	2
Resistance band to chest	2	17	1	—

Friday Tuesday

Exercise	Approaches	Repetitions	Rest minutes between sets	Rest minutes between exercises
Squats with an expander	2	35	1	2
Resistance Band Forward Press	2	22	1	2
Resistance band to chest	2	20	1	—

Friday Recovery training. Week #3 Tuesday

Exercise	Approaches	Repetitions	Rest in seconds between sets	Rest minutes between exercises
Squats with an expander	2	38	45	2
Resistance Band Forward Press	2	25	45	2
Resistance band to chest	2	25	45	—

Friday Smoothly increasing the number of repetitions. In addition to the restorative effect, this work allows you to load slow muscle fibers.

Video motivation for training

In this article, let's look at how you can build muscles at home. The main obstacle to studying at home is our laziness. However, if you overcome it and start exercising at least an hour a day, you will notice results within a couple of weeks. And you definitely need to give yourself at least one day off.

Content

Exercises to pump up muscles at home

Exercise 1 – “superman”

Lie down on your stomach. Raise your arms and legs off the floor. Then you lower it. It feels like you are being pulled forward. Don't bend your knees.

Get on all fours, hands shoulder-width apart. Straighten your legs, keeping your body weight on your palms and toes. Stay straight, pull your stomach in, keep your back straight, don’t let go or throw your head back. Imagine that you swallowed a mop :)
Lower yourself until your chest almost touches the floor. The distance should be no more than the height of your fist. Pause at the bottom, then return to starting position. Make sure that the pelvis does not fall or rise.

Starting position- the torso is parallel to the floor, the back is straight, slightly arched in the lower back; palms facing each other; the arms are straightened, the elbows are slightly bent at the joint and fixed. When moving up, your arms are perpendicular to your body - do not move them back or forward. Try to lift the dumbbells as high as possible; at the top point they should be above the level of your back.

Stand straight, arms slightly wider than shoulder-width apart, palms with dumbbells facing inward. Maintaining the natural arch of your back, sit down until your thighs are parallel to the floor. Return to the starting position.

In order to pump up, sit on the floor and bend your knees at a right angle. Again we are looking for support under the radiator, sofa, etc. We start the exercise - we lean back, and when lifting, we evenly turn the body to the right, and the next time we rise, to the left. While performing the exercise, do not lower your back to the floor (the backpack will get in the way).
We do 5-7 lifts per approach. Don't give it 100%, otherwise you will regret it tomorrow! A good, cheerful start can come to naught. You don't need it.

This exercise best engages the upper and outer pectoral muscles., which primarily gives the breast a convex shape. Additionally, lying dumbbell flyes are great for creating visible separation between the left and right pecs. During the exercise, it is important to properly stretch the muscles.

Earlier articles covered exercises:

Class schedule for a month of training

Day 1: 20 minutes without exercise. (On the first day you will start your classes with enthusiasm, don’t overdo it, leave it for tomorrow!).
2nd day of classes 30 minutes without loads. (After yesterday's exercises, your muscles will feel tired, but don't worry, it will go away in 15 minutes).
3rd day 50 minutes. (Don't get overwhelmed).
4th day 60 minutes. (Begins to get bored, the result is 0 and boring, without mood).
Day 5 60 minutes. (Continue, don’t stop studying, be patient).
6th day 60 minutes.
Day 7 you can take a day off
Day 8 60 minutes. (You don’t want to, you need to force yourself and find time for exercise, be sure not to stop exercising!).
9th day – hour. (Smooth day, muscles no longer hurt after yesterday’s exercises, everything is going great! Continue...).
10th hour. (You feel that addiction is starting, look at the muscles after training and they have increased. However, when you cooled down, the muscles cooled down, again you are not satisfied with the result, this is exactly what happens to everyone at first).
Further. . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit is doing its job, you are already seeing results, your muscles are filled during exercise and leave a toned shape.
From day 20 onwards, increase the time to 3 hours.

Cons of home workouts

Laziness. This is the most terrible enemy.
At home, you can constantly put off your lesson - I’ll eat, watch a show, chat on the phone, then relax, go online... oh, it’s already evening and time to sleep... oh well, tomorrow I’ll definitely work out... But tomorrow it’ll be the same
If you want to study at home, you must have a clear schedule and an iron will!
Lack of space and air.
In a small space you feel constrained, and you cannot always do amplitude exercises.
During class you breathe actively and sweat, you need a lot of fresh air!
If you are studying at home, open the windows and ventilate the room well!
If possible, train outside.
Psychological fatigue.
When you spend a lot of time in the same place, you become tired of the monotonous environment. It may be difficult for you to get ready for class.
Try to take a short walk down the street before class, when you get home, change clothes and start training.
Lack of professional equipment.
Try to purchase heavy dumbbells, make a pull-up bar and push-up bars. Home wall bars and parallel bars are also sold in sports stores.
If you can cope with these “disadvantages”, you will be able to study at home.

More details:

How to quickly build muscle

What makes effective training?
50% - nutrition and sleep
30% - full return on training
15% - optimal frequency training
5% - training program.

Nutrition and sleep – 50%
Without energy, you won't be able to exercise, and without protein, your muscles won't have the material to grow. It is important to monitor your daily calorie intake - if you eat more, you will gain fat, if you eat less, you will not be able to exercise.
Full return on training – 30%
If you come to the gym and work with light weights for hours, and the next morning you don’t feel a pleasant pain in your muscle, you haven’t trained well. During training, you have to be really tired and give 120%.
Optimal training frequency – 15%
Even the most effective program can be screwed up with low loads and poor execution technique, whereas with correct technique and heavy loads Almost any training gives results if the rules stated above are followed.

Interesting training programs

Especially for this, we have developed an application with fitness training at home, in which you can also find proper diet nutrition!

Adviсe

Muscles grow in your sleep- if you don’t get enough sleep, your health and mood worsen, recovery processes and protein synthesis slow down. Be sure to sleep at least 8 hours a night, otherwise the effectiveness of training will decrease.
It's no secret that Smoking and alcohol slow down muscle growth and recovery. Alcohol literally pulls everything out of the body; In addition, after taking it, muscle growth processes stop for almost a day.
Smoking, in turn, has a negative impact both on the quality of sleep, which is critical for, and on respiratory system. Not to mention, nicotine thickens your blood, making it harder for your muscles to feed during exercise.

Video

A selection of video exercises - how to properly pump up muscles

Tilts towards the feet

Bent-over dumbbell raises

Arching your back

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Why do many people go to the gym to get the body of their dreams? The reasoning is that there are various kinds of modern sports equipment, which greatly increases the chances of getting what you want. In addition, there is a coach who will always give useful advice and will help with the process. There are no such opportunities at home, and if there is a desire to pump up at home, then its implementation involves material costs for purchasing the necessary sports equipment. Such conclusions are wrong.

You can build up your muscles at home quite easily without any special equipment. The main thing is to have theoretical knowledge, apply it in practice and know the small nuances of how to pump up in a month at home. And, of course, at home you need patience and perseverance, because once a week for training on how to pump up your body will clearly not be enough.

Exercises to get pumped up

In order to pump up at home in just a month, you do not need to purchase various types of exercise equipment. All you need to do this is a barbell, dumbbells or a horizontal bar. In the summer, you can practice outside on parallel bars, and in winter, a tighter crossbar can be installed directly in your house or apartment. The exercises are also not particularly intricate or very difficult. All of them are familiar to everyone from school. Another thing is that at that time the relationship with physical activity things might not work out and now we have to figure it out correct technique performing each of them. What exercises will allow you to pump up at home in just a month:

Push-ups will help pump up more than just your arms. A well-known exercise at home. Besides the fact that it works great pectoral muscles, this is perhaps the only exercise that involves the muscles of the whole body. This is the process of working with own weight. The principle is similar to performing a bench press in a lying position. But to achieve results, you should know how to do push-ups correctly. Why did push-ups cause such dislike during school years? Yes, because no one explained how to do it correctly. It was not easy to do the exercise, and the results still did not appear. To avoid repeating this mistake, you should know some nuances when doing it at home:
During execution, the body should be straight, forming a line. This is the only way all muscle groups will be involved in the process.
Elbows pressed to the body. There is no need to separate them in different directions. This will make the exercise ineffective.
If it is difficult to do push-ups from the floor, you can initially exercise from a bench or chair, gradually lowering yourself to floor level.
Each exercise is done slowly without sudden jerks. There is no need to fall down like a stone after climbing. You also need to go down smoothly. This will allow your hands to spring back and thus make the process easier.
To pump up the muscles of your arms, you need to place them wider than shoulder-width apart.
If you need to pump up the pectoral muscles, then the distance between the arms narrows.

You need to do push-ups regularly and effectively - more than 4 times a week. It is necessary to adapt to the process, to feel how the muscles are used.

Working with a horizontal bar, bar or parallel bars. Such exercises will help pump up the muscles of your back and arms. Before performing the first approach, you just need to hang on the bar. This will give the muscles a chance to stretch. This process will take a few minutes. Then you can do pull-ups. They are performed as calmly and slowly as push-ups. Sudden movements are not allowed. This may cause injury. You need to grab the bar with an overhand grip, and your chin at the highest point of the exercise should be above the bar. The horizontal bar must be daily exercise. After a few days of doing pull-ups, when completing the approach, you need to fix the body at the top point for several minutes. If there is a corresponding physical training, then you can perform the exercise with an additional load attached to your legs. But it’s better to move on to this stage after a week of training.
Squats. This great exercise, which stimulates the production of the male hormone testosterone in the body. It is involved in the process of building muscle mass. And you don’t need to think that you need to squat exclusively with a barbell in order to bring the result closer. This is wrong. Better in quality extra weight use dumbbells.
Press. This exercise is great for pumping up at home. You can do it anywhere. The main thing is to find something to secure your legs to. Or, as an option, lifting your legs on the bar works well for your abs.

These are four basic exercises that will help you effectively build muscle in a month at home. You need to exercise at least 4 times a week. Ideally these should be daily activities, but if you are not a beginner and you have a certain sports training. Each exercise should be performed 10 times in 2 or 3 approaches.

After 3-4 days of training, the number of times doubles, and they must be performed in 4 approaches. If you have willpower, then the number of approaches can be increased to 5. After two weeks, the entire set of exercises should be repeated in double volume.

Eating at home

Get pumped up at home without proper nutrition in a month is impossible. The muscles must have adequate nutrition; gain weight, otherwise there will be nothing to train. In order to pump up muscles in a month and get the desired result, the body must have an appropriate supply of energy. With its help, you can conduct intense and effective workouts every month. Regardless of whether you want to pump up at home or in the gym, protein should be present in your diet, as well as slow carbohydrates. In order to gain muscle mass, you need to eat often - at least 5 times a day. You cannot train on an empty stomach. It is advisable to eat slow carbohydrates an hour before training - these can be different cereals. The release of energy will occur just at the beginning of the workout and will prevent the muscles from getting tired quickly. To pump up at home in a month, you also need to include protein in your diet, and you will have to forget about fatty, sweet and fast food.

It is better to train at home in good mood– this will be an additional incentive to achieve what you want. Your favorite music will help improve your mood and set the rhythm of your body pumping workout. It’s more interesting, exciting and fun to practice with it. The psychological attitude also plays an important role. Tell yourself that you can all pump up at home, and you will succeed.

A lot has been said about how to pump up at home, even too much. Some of these are critical, sarcastic opinions of gym regulars, but that’s not the point. Before we talk about how

to pump up at home, you need to clarify that it is almost impossible to build up a huge mass following the example of Coleman or Cutler in this situation. Of course, if you are willing to spend a lot of money and place equipment weighing plus or minus one hundred kilograms in your home, then achieving your goal is quite possible, but in most cases, people who want to pump up at home are looking for ways to build muscle without resorting to working with heavy weights . This is truly unrealistic. Another thing is that it is not necessary to purchase expensive exercise equipment and gym memberships in order to keep yourself in excellent condition. physical fitness. Here it is enough to show a little imagination and dexterity. So, let's talk about how to pump up at home, getting the maximum benefit from such training and without investing a penny in your body. Below we will talk about some techniques, as well as myths associated with bodybuilding.

How to pump up at home in a month? Reality or delusion?

The Internet is now simply replete with hundreds of sites that guarantee the growth of enormous muscle mass in just a few weeks. Dear beginning athletes, don’t bother yourself with nonsense! In a couple of weeks or even a couple of months of training paired with professional trainer in a good gym you will gain no more than 10 kilograms of muscle mass, but this will not make you look like the Hulk. Forget about how to pump up at home to the level of a real Mr. Olympia in a few months or even years, because it is simply impossible. If you set such a goal for yourself, then feel free to go to the gym, thereby you will save time, nerves, and money.

How to pump up at home? The real way

The most relevant and in an accessible way training at home is the use of exercises using your own body weight. Coupled with the abundance of aerobic exercise inherent in workout, you will not only gain weight very quickly, but you will also pump up your muscles in a dry form, completely without fat, which is very important for maintaining motivation. Develop yourself a full-fledged program consisting of five workouts per week.

Monday: pump your arms.

Tuesday: We shake our legs.

Wednesday: pumping abs.

Thursday: chest pumping.

Friday: back workout.

On Saturday or Sunday, at your personal discretion, it is best to devote from 40 minutes to an hour to good morning jog, which has an extremely positive effect on the rapid increase in lean muscle mass. In addition, if you are unable to follow a strict diet, apply to yourself the optimal nutrition principle that works for almost everyone. Eat four to six times a day at intervals of two hours, and no later than three hours before bedtime. The ratio of nutrients in food should be as follows: carbohydrates - 50%, protein - 30%, fats - 20%. At the same time, drink at least 2-3 liters of clean, still water per day. This will help you not only stimulate muscle growth, but also keep your body in ideal, dry condition. You will get the desired relief in 2-3 months from the moment you start training!