Stanislav SportPanda
Do you want to pump up at home in 2-3 months for the summer, the New Year, or just for health and attractive appearance? Whatever the motive, this is a great solution! We have compiled an effective workout program for you at home to quickly get in shape and build muscle mass.
5 secrets: how to swing at home
If you don’t have the opportunity to go to the gym or work with a personal trainer, but you set yourself the goal of pumping up at home, then remember the 5 basic rules.
1. Be sure to include cardio in your program.
We don't know what form you plan to start with. If you have excess fat, then be sure to include cardio training in your program - running, cycling, swimming, etc. Intensive training will help you quickly get rid of excess fat and begin to strengthen and build muscle mass.
2. Do exercises with your own weight.
If there are no problems with adipose tissue, then do exercises with your own weight. At home, you can perform a lot of affordable and simple exercises - push-ups, pull-ups, squats, torso lifts, etc. They are suitable for building muscle mass if you swing at home 3 to 5 times a week.
3. Add exercises with inexpensive sports equipment - dumbbells, weights, etc.
To pump up at home and build muscle mass, in addition to exercises with your own weight, it is worth performing complexes with additional weight. At one point, the effect of pull-ups will fall into place and in order to move forward, you will need to add a weighting vest and pull yourself up with additional weight.
4. And the last thing - remember about proper nutrition during training. We’ll talk more about the nutrition program, but it’s important to remember that the balance of BJU should become a friend and comrade if you want to quickly pump up at home and at the same time effectively build muscle. And if your goal is the perfect relief press, then you definitely can’t do without PP, coupled with strength and cardio.
3 month home workout program
And now let's move on to the specifics - a home workout program designed for 3 months.
The program includes 2 types of workouts at home:
Day 1. Workout for the lower body.
1.1. Squats - 3 sets of 15-20 reps. Rest 2-3 minutes between sets.
1.2. Lunges - 3 sets on each leg for 15-25 repetitions. Rest 1 minute between leg changes. Between approaches (pumping both legs) - rest 2-3 minutes.
1.3. Squats in a wide stance - 3-4 sets of 15-25 reps.
The load will go to the gluteal muscles and the back of the thigh.
1.4. Twisting on the press - 3-4 sets of maximum reps.
Day 2: Upper body workout.
2.1. Classic push-ups - 15-50 reps.
If it’s hard to start with, do push-ups from your knees. If the classic 50 rep stance is easy
2.2. Bent over dumbbell row. 3-4 sets of 15-20 reps.
2.3. Breeding dumbbell lying (on a bench, chair). 3-4 sets of 15-20 reps.
2.4. Traction on cables (you can fix the car cable on the door or on the horizontal bar). 3-4 sets of 15-20 reps.
2.5. Biceps with dumbbells standing. 3-4 sets of 10-20 repetitions.
2.6. Triceps exercises - French bench press with dumbbells. 3-4 sets of 10-20 repetitions.
2.7. Dumbbell bench press standing or sitting. 3-4 sets of 10-20 repetitions.
Periodicity:
The program is designed for 3 times a week. We alternate days (day - leg training, the next day - upper body training, then legs again, etc.).
How to pump up a relief press at home?
And it is simple and difficult at the same time - to follow the principles of proper nutrition. You can do at least 100 exercises for the press, there will be no sense if you do not limit carbohydrates, especially fast ones. In the case of the relief press, it is important to strike a balance - training for the press + restriction of carbohydrates. Otherwise, the muscles will grow, but under too much subcutaneous fat, the cherished cubes will not be able to break through.
Proper nutrition during training
Consider the principles of nutrition for those who plan to build muscle mass and get the maximum effect when pumping the body at home.
What foods contain enough protein:
- red meat - beef, pork, lamb;
- fish - tuna, salmon, swordfish, perch, trout, mackerel;
- poultry - chicken, turkey, duck breasts;
- eggs, especially egg whites;
- dairy products - milk, cheese, cottage cheese, yoghurts.
2. Consume complete proteins.
What is the difference? It's simple - if the protein is of animal origin, it is considered complete. If you're a vegetarian, don't worry too. Complete proteins can be obtained from beans, lentils, buckwheat, rice.
3. From carbohydrates, choose complex, not fast.
Fast carbohydrates are pastries, fast food, foods high in sugar. Complex - various cereals (oatmeal, brown rice), durum wheat pasta, rye bread, etc.
4. Eat healthy fats.
Do you remember the BJU balance? Fats are there too and they are important, even if your goal is to pump up at home and get relief abs. In general, you should be getting 20-30% of your daily calories from fat. The right fats are fish, nuts, cold-pressed oils, flaxseeds, pumpkins, etc.
Sports equipment for home workouts
And finally, let's talk about sports equipment, without which it will be difficult to achieve the maximum effect from training at home. We chose the simplest and most inexpensive one that will help you complete the training program presented in this article:
And of course, do not forget about dumbbells, preferably collapsible, which will allow you to set different weights.
Men and women want to be fit, beautiful, young. A good figure is often the result of a proper lifestyle and hard, ongoing work on yourself both in the gym and at home.
This article is intended for persons over 18 years of age.
Are you over 18 already?
Get leaner without the gym
Regular workouts, even if they are carried out at home, can make the body slimmer and the skin more toned. They are useful for the figure and the whole organism as a whole: the thyroid gland activates the production of thyroid hormones responsible for regulating metabolism. For those who cannot go to the gym, start exercising at home.
The training program for men and women is almost identical. The difference is the number of approaches and what result should be achieved.
It includes:
- cardio load: the first workouts look like a regular walk at a slow pace. For those who are not used to moving a lot, 10-15 minutes are enough to start with a gradual increase in the duration of the walk up to an hour or switching to running;
- strength training: training with strength exercises accelerates and maintains metabolic processes at the proper level. Without them, the muscles will not become elastic, and the endurance of the body will not increase. For classes at home, choose exercises that do not require special equipment.
Home workout program for beginners
A quality warm-up for 10-15 minutes is necessary before each lesson. During it, the muscles and ligaments are warmed up, prepared for work, which will significantly reduce the risk of injury or sprains. Then start doing the exercises.
An example program looks like this:
- Squats with the maximum number of repetitions. For beginners, three approaches are enough. The load goes to the gluteal and leg muscles.
- Push-ups are classic, from the knees or a low support. It is necessary to do the maximum number of times in three approaches. Performing these exercises trains the entire shoulder girdle and part of the back.
- Press weights up in a standing / sitting position. If there are dumbbells at home, then you need to use them. Performed from 8 to 15 repetitions, three sets. Exercise is necessary for a beautiful line of shoulders and pumping triceps.
- Twisting: the load on the upper body in the prone position. Perform the maximum number of times in two approaches.
- Reverse twist: lying on the floor, raise the buttocks up, trying to do the maximum number of repetitions in two sets.
During the first sessions, a short rest is recommended after each exercise and longer after approaches to restore breathing. Gradually, rest periods are reduced to 60 seconds. At the very beginning, it is enough to study only once a week and walk every day. A little later, the number of trainings increases to two, and then three times.
Program for pumping up muscles at home
You can build muscle without going to the gym if you know how to create a program and overcome laziness that prevents you from finding time for home workouts. There are a huge number of exercises for pumping up muscles at home. Each workout should be preceded by a warm-up, and after going through the entire complex - stretching, which allows you to relieve muscle tension.
The program looks like this:
- 10 pull-ups with a wide and narrow grip.
- 8 Explosive Push-ups: On the rise when doing a classic push-up, push off the floor up so that the palms no longer touch the surface.
- Squats on one leg with an emphasis on a chair or other surface of a similar height. Throw the right leg on the seat of the chair, move the left leg forward a little, gently sit down, stand up. Repeat 8-10 times on each leg.
- 12 pull-ups with a reverse grip.
- 5 push-ups on your hands and more, standing against the wall with your head down.
- 12 reverse push-ups on chairs. Rest against the chairs, standing opposite each other, with your feet and hands. Perform push-ups, trying to go as low as possible.
- 12 hanging leg raises on the horizontal bar. Legs rise as high as possible, without swaying.
Rest after completing all the exercises, repeat from start to finish in a circle, 3-4 times. For good results, practice every other day, on the days of lack of training, do a light jog, do stretching exercises.
In the case when there is no horizontal bar in the apartment, you can practice on the street. To increase endurance, the program includes cardio. The number of repetitions and circles increases gradually, but weekly.
Gaining muscle mass at home
To pump up at home, you need not sports equipment from the gym, but a desire to exercise and an appropriate training program. If there are dumbbells, then some exercises can be performed with them. But improvised means, for example, chairs, a stack of books, a couple of plastic water bottles, can be enough for a full-fledged training.
On the first day, do exercises for the arms and back:
- push-ups from the floor 8 times;
- push-ups on hands upside down against the wall up to 6 times;
- push-ups between two supports 8-12 times;
- pulling up on the horizontal bar with a wide grip up to 10 times, trying to touch the crossbar with your chest;
- pull-ups with a reverse grip up to 8 times.
- you need to do 2-3 sets of each exercise and up to 4 circles.
On the second day, a complex for the legs is performed:
- sprint;
- squats 12 times. Keep your hands behind your head, try to sit as deep as possible, smoothly. If you have dumbbells at home, you can use them as a weight;
- lunges 10 on each leg. For each wide step, do 5 deep squats in a row;
- lifting on toes in a standing position on a support up to 20 times. The heel does not touch the floor;
- do three to four sets of each exercise and 3-4 circles with a short break.
When the body gets used to the minimum load, the home program for working on the mass includes:
- push-ups on one hand from the floor;
- pull-ups on the horizontal bar with a wide grip behind the head;
- vertical push-ups;
- back push-ups;
- pull-ups with a reverse grip;
- push-ups on the uneven bars;
- push-ups with a narrow setting of the brushes;
- toe raises on one leg.
To avoid overtraining, sprains and injuries, it is necessary to monitor how the body perceives the load. If it is difficult to tolerate, the number of repetitions is reduced, made less intense. To increase the number of approaches begin a little later.
Strength training at home
Strength training is desirable to carry out in the gym, because there is everything you need for them.
If you have to work at home, then:
- beginners need to practice a couple of times a week;
- conduct training according to the principle;
- rest between sets, approximately 1 minute each;
- repeat each exercise up to 12 times;
- alternate the load: more on the first day, less on the second, on the third increase again;
- increase the load in each set until muscle tension appears in order to choose the most comfortable option. Continue home workouts at a comfortable pace, without overloading the body.
It is necessary to start classes with a 5-minute cardio warm-up: running, walking, going up and down stairs, jumping rope. At the end of the workout, stretch the main muscles.
Home workout program for strength with dumbbells:
- squats with a press up;
- pull dumbbells to the chest;
- lunges back;
- spreading the arms to the sides with a load when leaning forward;
- body thrust;
- push-ups classic or from the knees;
- deadlift;
- lowering the legs: raise the legs up, at an angle of 45-90 degrees, in a prone position. Raise and lower them in turn, without touching the floor with the heel, without lifting the lower back from it;
- twisting the torso in the prone position;
- "scissors";
- lifting the upper body, lying on the floor with straight legs.
The load during home training can be from 2.5 to 7 kg per arm, depending on the level of physical fitness.
A simple complex can be supplemented with pull-ups and push-ups on the horizontal bar, bars, support. Classes with a barbell are effective in gaining muscle mass, so exercises using it can be included in home workouts. At first, to prevent injuries, it is advisable to start exercising in the gym.
Observe the drinking regime and drink up to 1.5 liters of pure water without gas daily: the liquid leaves the body with sweat, therefore its amount should be replenished. This, like a balanced diet, is necessary for proper metabolism, well-coordinated work of the body and achieving the effect of home training.
In during the first classes, a short rest is recommended after each exercise and longer after approaches to restore breathing. Gradually, rest periods are reduced to 60 seconds. AT at the very beginning, it is enough to do it only once a week and walk every day. A little later, the number of trainings increases to two and then three times.
Salute to all lovers of a healthy lifestyle. Today, once again, we turn to the question of how to properly swing at home. To begin with, I will try to disprove the myth that it is unrealistic to pump up at home, you must visit the gym and take all sorts of supplements. And there are two points of view. All gym goers talk about the futility of home workouts, and they are right.
Indeed, in order for the muscles to constantly grow, they must constantly experience “stress”. You should regularly increase the load by increasing the weight of the bar, thereby preventing the muscles from getting used to the load. They, the muscles, in turn, will respond with growth, provided that you eat right.
But visitors to the gym have their own goals: they want to become huge, compete in some bodybuilding competitions, and, of course, training at home will not suit them.
And now let's look at pumping up muscles at home from a simple layman, a person who just wants to have a trained body. He does not need huge, 56 centimeter biceps, chest, more than his girlfriend, no, he does not need all this. He needs a beautiful, athletic physique, having which, you can safely go to the beach in the summer and show off your embossed abs and traced chest. For such people, training at home is the easiest and most affordable way.
We swing muscles at home correctly
So, how to build muscle at home. This is a fairly simple matter, but you need to be patient and stock up on willpower. To begin with, you need to understand the simple rules, without observing which, your workouts will not only not bring you results, in the form of a sports figure, but will be completely useless.
1. Rule number - proper nutrition. Proper nutrition for muscle growth is 85% of your success. Without good nutrition, all your efforts will be in vain. And by good nutrition, I do not mean that you need to start eating like an elephant everything that comes to hand. By good nutrition, I mean the following:
- you definitely need to increase the consumption of protein foods (meat, eggs, fish, cottage cheese), if for an ordinary person the protein intake is 0.5 grams per kilogram of weight, then you need to consume 1.5 proteins per kilogram of body weight;
- It is very important to reduce the intake of carbohydrates, we need carbohydrates for life support and for energy, which will be needed during training. Therefore, we reduce the consumption of carbohydrates, especially fast ones (sugar, bread, buns). We use slow carbohydrates (oatmeal, buckwheat, pasta) and only in the first half of the day. Your dinner should consist entirely of protein foods, plus some vegetables or fruits.
2. We talked about nutrition, now we move on to training. Since our muscles will not receive a serious load, in the form of heavy dumbbells and barbells, we will expose our muscles to other stresses. We will use circuit training and cardio loads. Cardio training, not only will it help you “pump” endurance, it will also help you get rid of excess weight. With the help of a circular training, which consists of only seven exercises, we will pump the whole body., Four times a week.
Circuit training at home
How to swing at home We've already told, now it's time to show. Here are seven exercises with which you will pump your entire body, four times a week. To get started, look through all the exercises, and then we will write a program for you from them.
Pull-ups
You must have pulled yourself up in school. We remember. This will be the first exercise.
Do 10 pull-ups and immediately proceed to the next exercise.
Explosive pushups
These are the same push-ups that you do. But at the moment when you lowered, you need to push up as much as possible so that your palms come off the floor. 
Do 8 explosive push-ups, and without rest, go straight to the next exercise.
Squats on one leg
Look at the picture below, squat in the same way. Throw your right leg on a chair, slightly forward with your left. Squat down and get back up. 
We squat 8 times on each leg.
Reverse pull-ups
Pull-ups again, this time to pump the biceps. During the exercise, try to feel their work. 
Do 12 repetitions and run to another exercise.
Push-ups on the hands against the wall
Get on your hands, head down. Put your feet on the wall. Slowly go down and also come back up. 
Do at least 5 reps.
Push-ups on chairs
Take two chairs (prepare them in advance). Throw your legs on one, rest your hands on the second. Push-ups, feel how the triceps work? Wonderful. 
Push up like this 12 times and proceed to the last exercise.
Hanging leg raise
Hang on the horizontal bar and raise your legs as high as possible. Take your time, don't swing, do controlled lifts and feel the work of the press. 
Do 12 lifts.
Congratulations, you have completed the first circle of 7 exercises, now rest for a couple of minutes and repeat the circle again. Do at least 4 laps. If you do not have a horizontal bar at home, then you can go to the nearest sports ground and train there.
Home workout program
As I promised, here is a detailed circuit training program for you. You will have to train 4 times a week: Monday, Wednesday, Thursday and Saturday. On rest days, I recommend stretching or jogging. Every week, try to increase the number of circles or the number of repetitions in the exercises. Choose yourself.
***
I hope you enjoy the exercises and enjoy the program. If you have any questions feel free to ask them in the comments.
Is it possible to pump up at home? Can! For beginners, you need: an effective at-home strength training program for men, basic equipment (dumbbells, horizontal bar), proper nutrition and clear motivation so as not to slip off.
Strength training program for home (with photo) - at the end of the article.
For muscle training at home, the most important thing is not dumbbells or a barbell. Strength training at home requires a lot of willpower. Even more than for training in the gym. In a rocking chair, either the coach drives, or the “working” environment itself motivates not to slow down. And at home, you need a lot of motivation.
I trained both in the gym and at home, I even stand at home for cardio. And I’ll say from experience that it’s best to immediately go to the gym and find a coach. But for beginners, training at home is definitely a good start. If you have a burning desire, then you definitely need to start doing strength training as soon as possible. Postpone until later, or “when I can go to the gym” are excuses for the lazy. A week or two is possible without equipment at all, and then you need training with dumbbells, as well as a horizontal bar. All this for those who want to build muscle at home. Just “for health”, simple exercises for training with your own body weight (squats, etc.) are enough.
For beginners, the main thing is to start training at home, and not build Napoleonic plans, put it off for a long time (“I’ll read all 20 articles from the best coach, and then I’ll make myself a super-effective set of workouts at home”) - and in the end never start training. Quickly print out the exercises and start doing them today. And within a week, buy dumbbells and continue to train. So many who want to pump up at home stumble at this very first step. Be among those who did not stumble and start training for all muscle groups today. At home, you, like the guy from the first photo in this article, will not pump up. But you need to be motivated and start somewhere!
Iron for strength training at home for men
For beginners at home, any exercise can be done with bottles of water as an additional burden. But in order to noticeably pump up, for regular muscle training at home, you will need:
- dumbbells
- horizontal bar
- barbell*
- bench for bench press (can be made from two stools or take a regular bench)
* You can buy a collapsible bar, for example in Auchan. There are also dumbbells. If there is no Auchan in your city, then look on the Internet, and there are budget options on Avito. To begin with, dumbbells are enough, and if the desire to pump up at home does not disappear, then buy a barbell.
We will not break down strength training according to the / / principle. Every time we do exercises for all muscle groups. These are best done for beginners, and advanced ones need to go!
Strength training schedule at home
Our training program is compiled for a week, the schedule is Mon/Wed/Fri. Your schedule can be anything, but you need to take a break of 1 day between workouts.
If you are overweight, then ideally, in addition to training all muscle groups at home, you need to add another day to the schedule for jogging or. But, while you are on the way to the ideal, you can train two or three times a week. The main thing is to start, do not postpone until Monday / until autumn / until the New Year ... You need to get involved and love training. Then it will be easier to follow the regime. Sometimes beginners sit and study different training programs for a long time, imagine how they will do exercises, after which shirt sleeves will begin to burst at the seams. Do you want to know how to pump up at home? Stop fantasizing and start taking the first steps towards your goal!
A disclaimer for those newbies who have weight over 100kg- you do not need training, they will do more harm (too much stress on the heart and joints). Go on a diet (count and eat less by 20-40%). From sports - only walks. When the weight is less than 100kg - start training with our training program at home for men.
How many reps/sets per exercise?
Do all exercises 10-12 times for 3 sets. Rest 40-50 seconds. If it becomes easy - at the next workout at home, make the dumbbells harder (buy collapsible ones!). The training system for gaining mass should be such that you get a little stronger every week. To do this, gradually either do more repetitions, or take dumbbells heavier.
For example: in week 1 you squatted 10 times with 5 kg dumbbells, in the second week you easily got 12 repetitions with the same dumbbells. And on the third week, take dumbbells of 7 kg and do 10 repetitions. And so on.
What dumbbell weight should beginners take? With which you can do the required number of repetitions. For example, if you bought collapsible dumbbells of 14kg, then set the minimum weight (about 5kg) and try to do exercises. If it is very easy, then make the dumbbells heavier.
For complete beginners (we skipped physical education, we sit all the time in the office and at home at the computer):
- Start with . Do it 2-3 times in a row every (!) day. At this time, buy dumbbells / barbells and a pull-up bar.
- From the second week, start exercising according to our training program for men at home.
Weekly home workout program for men
Click on the name of the exercise or on the picture and you will see a detailed description of the exercises.
Warm up before workout
Back, Legs, Shoulders, Triceps and Abs Workout
1
2
10-15 reps
Can be done with dumbbells instead of a barbell, water bottles will do for beginners.
3
4
5
6
20-30 reps
Legs can be placed bent on the floor. Or, to make the exercise more difficult, place your feet on a bench/chair.
1
20 times (10 each leg).
3
Max reps
4
10-12 reps
When you press the dumbbells up, then, as it were, twist your wrists - at the bottom of your hands with your palms towards you, at the top - away from you
5
10-12 reps
Keep your hands palms down (grab the dumbbells from above).
6
Back, Legs, Chest, Shoulders and Abs Workout
1
2
3
20 times (10 for each leg)
4
20 times (10 with each hand)
“So, where are the bicep curls? I want a ban ... ". We hasten to reassure you: you will have big cans from pull-ups and, presses and pulls - because in all these exercises you use
crafted hands. And it’s much better to do too much than spend time bending your arms for biceps.
First lose weight or swing?
If there is not much excess fat, then swing at home (or in the gym) and eat within. As the fat burns, you can increase the calorie content. And you can not burn fat beforehand, if it does not bother you.
If the weight is more than 100 kg, then first eat with (-20-40%), about sports -.
Proper nutrition for weight gain and weight loss
In this article, we talk about training at home, but training alone is not enough to get pumped up. It is not necessary to immediately open ten tabs and read articles about nutrition for mass gain, BJU, sports nutrition, etc. Start small. The first step to gaining mass is to add 500 kcal. This is how much you will need to eat per day (if you are thin). If you are overweight, lose weight first.
At the first stage, you don’t even have to worry about the quality of food, just to gain calories (but without fast food and alcohol). Then you will start exercising regularly and over time, learn the intricacies of nutrition and “clean up” your diet. The most striking example of the fact that nutrition does not have to be ideal for beginners is that after the army, many guys come clearly pumped up, although they feed them pasta and sausages there. But for serious results, in parallel with training, you need to learn how to eat right.
The most important thing (you won’t gain mass without it) is calories in excess. In the meantime, bookmark these pages and, in parallel with training, study:
What to do right now
- Bookmark this page
- Print out or save to your phone a training program for the first day (“Monday” is just the first day, for you it can be any day of the week)
- Tonight (or when there is time), do the exercises according to the program (albeit without dumbbells). If there is no horizontal bar for pull-ups at home, then replace this exercise.
- Profit! You've done your first strength workout at home, now there's no going back. I'll have to do a second and a third. Buy dumbbells and do not stop training until you like your own reflection in the mirror.
Pump up muscles - which of the men would not want this? A beautiful powerful body allows a man to gain self-confidence and easily solve complex male problems.
Therefore, men go to the gym, and those who do not have such an opportunity are looking for ways to properly build muscle at home.
It is necessary to make a reservation that in order to pump up professional bodybuilding muscles, like Schwarzenegger or Lee Haney, one still cannot do without a gym. Muscle mass of this level is pumped with a heavy barbell - from 100 kg or more. At home, using such a projectile is unrealistic.
Nevertheless, it is quite possible to strengthen a healthy, strong body at home without leaving the room. The proposed set of exercises allows you to do this at home with a systematic exercise.
To complete the complex you will need:
- Horizontal bar. This projectile fits into any room. You can hang a stationary horizontal bar at home, you can purchase a removable one, fixed in the doorway.
- Bars for push-ups. They can be attached to the wall at home, or they can be made portable by strengthening two chairs with high backs.
- Set of dumbbells with removable rings. The weight of the heaviest dumbbell must be at least 32 kg.
- A sports mat or karemat for doing abdominal exercises.
- Wooden block 10x10 50 cm long for performing exercises on the calf muscles. Replacement - a high threshold of a house or a stair step.
The complex consists of six cycles (working days) and one day off.
The training of each working day begins with a warm-up and ends with exercises for the press.
First work day
Warm up: 
- Circular rotation of the head 20 times to the right and left.
- Leaning forward. The palms reach the floor. Legs at the knees do not bend. 20 slopes.
- Torso tilts to the right and left in the vertical plane alternately. Tilts are performed with effort, fixing the final position for 1-2 seconds. 20 times in both directions.
- Circular rotation of the body 20 times in both directions.
Isolating exercise, calf muscles: starting position (IP) - standing upright, feet parallel, spaced at a distance of one and a half foot widths. The back is straight. Socks on the bar. Heels hang down. Hands are fixed for balance. One leg is relaxed, controls movement. The loaded leg is completely lowered with the heel down.
On inspiration - lifting the whole body with the help of the gastrocnemius muscle of the loaded leg to the highest position. The position is fixed for 1-2 seconds. On exhalation - the body descends to the lowest position with the pressure of the foot.
Below - fixation 1-2 seconds. Three sets of 12 reps per leg. Between sets 1-2 minutes.
The main block - squats:
IP - standing. The back is straight. The distance between the feet is one and a half the width of the foot. Feet parallel. The heels are 3-5 cm high, the arms are lowered. The weight of the body on one leg, the other controls the load.
On inspiration - squatting on the loaded leg to the final lower position. Fixation 1-2 seconds.
On a half-exhalation - rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.
Squatting to the lowest position with air intake. Fixation for 1-2 seconds.
On exhalation - rise to the highest position. Fixation 1-2 seconds. The number of repetitions is 8 for each leg, alternately (8 - right, 8 - left). Three approaches.
IP, as in the previous exercise:
IP - standing. The back is straight. Legs 40 cm wide. Socks are spread outward by 45 °:
- On inspiration - a smooth squat on both legs to the lowest position. Fixation 1-2 seconds.
- On the exhale - a smooth rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.
- On inspiration - a smooth squat to the lowest position.
Repeat 30 times or until the muscles burn.
Three approaches. Rest between sets 1-2 minutes.
Isolation exercise, biceps: IP - standing. Legs together. Hands along the body. Palms forward. In the hands of a dumbbell. The initial weight of the dumbbell is from 5 kg.
Simultaneous bending of the arms with dumbbells at the elbows.
During the bending of the arms with dumbbells, the shoulders do not move.
Three sets of 12 reps.
Press training: IP - lying on your back on a karemat. Arms along the body, raised above the floor. Legs together, raised above the floor. The head is also raised.
On exhalation, the torso rises, the legs bend at the knees, the hips are pulled up to the torso.
Feet and arms move parallel to the floor.
In the upper position, the body is fixed for 1-2 seconds.
On inspiration, the torso lowers, the legs unbend. Return to IP.
The abdominal muscles do not relax.
Three sets of 30 reps.
Second working day
Warm-up.
The main block is the deltoid muscles:
IP - standing. Hands down. In the hands of a dumbbell. Starting weight - from 5 kg.
On exhalation - lifting straight arms through the sides - up, until the backs of the hands touch.
Three sets of 8 reps.
IP - standing. Hands down. The brushes are turned back to front. In the hands of a dumbbell. Starting weight - from 5 kg.
On the exhale - raise straight arms forward and upward.
Three sets of 8 reps.
IP - standing. In the hands of a dumbbell. Starting weight - from 15 kg. Shoulders down, forearms up. Dumbbells parallel to each other at head level.
As you exhale, lift the dumbbells over your head at the same time.
Three sets of 8 reps.
Isolation exercise, triceps: IP - standing. In the hands of a dumbbell. Starting weight - from 12 kg. Elbows up, dumbbells pressed to the back. Palms - to each other.
On exhalation - simultaneous lifting of the forearms above the head.
Elbows don't move.
Three sets of 12 repetitions.
Press training: IP - lying on your back. Legs are bent, fixed. Hands behind the back of the head, elbows apart.
On the exhale - raise the right elbow up, the head turns to the left. Raising the body by 45 °. Fixation 1-2 seconds.
On exhalation - return to IP.
The exercise is repeated from the left elbow.
Three sets of 20 repetitions for each side.
Third working day
Warm-up.
The main block is the back muscles:
Pulling up on the horizontal bar with a wide grip behind the back until the back of the head touches the crossbar.
Three sets of 10 reps.
As you master the load increases by using weights from 5 kg.
Pulling up on the horizontal bar with a narrow reverse grip until the sternum touches the crossbar.
Three sets of 12 reps.
Pulling up on the horizontal bar with a wide grip until the sternum touches the crossbar.
As you master, a weight of 5 kg is applied.
Three sets of 12 reps.
Tilt dumbbell row: PI - forward tilt. Trunk parallel to the floor. The back is straight. Hands with dumbbells are lowered down. The initial weight of dumbbells is from 25 kg. The palms are turned towards each other.
On the exhale - the dumbbells are pulled to the stomach. Fixation 1-2 seconds.
Three sets of 10 repetitions.
Press training: IP - lying on your back. The legs are bent at the knees. The feet are not fixed. Hands on the back of the head.
On exhalation - raise the body by 45 °, the lower back does not come off the floor.
The chin touches the chest, the spine bends.
Elbows come together in front and, if possible, touch the hips. Fixation 1-2 seconds.
On exhalation, the body returns to the PI.
The abdominal muscles do not relax.
Fixation 1-2 seconds.
Three sets of 30 repetitions.
Rest time between sets is 1-2 minutes.
Fourth business day
Warm-up.
The main block is the pectoral muscles:
IP - emphasis lying. Step together. Palms on the floor. The fingers are turned inward by 45°. The distance between the palms is wider than the shoulders. The chin is raised forward. The pelvis is slightly raised - by 15-20 cm.
On inspiration, the elbows move forward, the torso smoothly falls down, touching the floor between the palms with the collarbones.
On a half exhalation, the torso smoothly rises until the arms are half extended. Fixation 1-2 seconds.
The body descends to the lowest position with the addition of air.
On exhalation, the body gently rises to the highest position. Fixation 1-2 seconds.
IP - as in the first exercise.
On inhalation - a smooth lowering of the body down.
Three stops for 1 second.
At each stop, the breath is held.
The fourth stop is the lowest position. Only here is the end of the breath.
On exhalation - a smooth rise of the body in the IP. Fixation 1-2 seconds.
Four sets of 10 repetitions.
IP - as in the first two exercises.
While inhaling, gently lower the body to the lowest position. Fixation 1-2 seconds.
On exhalation - a smooth rise of IP.
Fixation 1-2 seconds.
Four sets of 12 reps.
Attention: throughout all push-ups, in all exercises, the triceps should be as relaxed as possible. All attention is focused on the pectoral muscles. The chest muscles should not relax in all positions.
Rest between sets 1-2 minutes.
Rest between exercises 3-5 minutes.
As you train, the load increases with weights from 5 kg.
Leg exercise: IP - standing. Legs shoulder width apart. Hands on the back of the head.
On inspiration - a smooth full squat.
On the exhale from the squat - jumping onto a bench or a low sofa.
As you master it, the height of the jump increases.
Three sets of 15 repetitions.
Rest time between sets is 1-2 minutes.
Press training: IP - hanging on the horizontal bar. The legs are slightly bent.
As you exhale, raise your legs until they touch the crossbar.
The muscles of the legs are maximally relaxed.
All attention to the work of the press.
Four sets of 12 reps.
Fifth working day
Warm-up.
The main block is the back muscles:
- Pull-ups on the horizontal bar with a narrow reverse grip without weights. Three sets of 12 repetitions.
- Pulling up on the horizontal bar with a regular grip. Hands shoulder-width apart. Three sets of 12 repetitions.
Deltoid exercises:
IP - standing. Legs together. Hands down. In the hands of dumbbells weighing 3-5 kg.
Intensive rotations with straight arms back.
Three sets of 30 repetitions.
IP - as in the first exercise.
Intensive rotation with straight arms forward.
Three sets of 30 repetitions.
Press training: IP - lying on your back. Legs are bent, fixed. Hands with dumbbells behind the head. Weight from 5 kg.
On exhalation, the body rises.
The loin is lifted off the floor.
The spine is straight.
Upper position - touching the sternum of the thighs.
Three sets of 10 repetitions.
Sixth working day
Warm-up.
The isolating exercise of the first working day is the calf muscles.
Triceps exercise: dips. Three sets of 10 reps.
Abs workout is an exercise from the cycle of the fourth day.
The seventh day is rest.
Proper nutrition as a prerequisite for muscle growth
For muscle growth, it is necessary to provide the body with a balanced diet. The building material for muscles is protein, so its share in the diet should be significant.
A lot of protein is found in the meat of lean fish, white chicken meat. Eggs, cottage cheese, dairy products are also indispensable sources of building material for muscles. Mushrooms, legumes, lentils, spinach are rich in vegetable protein.
It must be remembered that within an hour and a half after training, a “protein window” opens in the body, when protein foods are most intensively absorbed and processed into muscle tissue.
For proper assimilation of proteins, it is desirable to mix them with carbohydrate products as little as possible. The principles of separate nutrition are very relevant in the process of proper recruitment of muscle mass.
The body needs oxygen to digest any food. Therefore, fresh air is a prerequisite for proper muscle pumping.
To build muscle at home, you need the main thing - perseverance and systematic training.