Even at home, you can gain muscle mass. To do this, it is not necessary to consult a trainer or perform heavy exhausting exercises.
A well-established sports nutrition for mass gain and a properly designed training program with a moderate load will help in achieving a sports goal. For timely control of the results, you will need to purchase a scale for measuring weight and a centimeter for taking measurements.
Features of building mass at home
To build muscle without going to the gym and without resorting to doping drugs, you just need to draw up the correct fitness training program for pumping muscles. Such strength training most often includes standard physical activity, which is performed with additional weights. At home, these can be barbells, weights, dumbbells, bodybars and elastic expanders with varying degrees of resistance.
Of course, in the walls of the house it is somewhat more difficult to quickly gain the necessary muscle volume, since there is no access to powerful professional simulators. However, there is also a plus in home exercises: due to the fact that heavy equipment is not used, injuring ligaments, tendons and muscle fibers is quite problematic even for a beginner who has not yet mastered the technique of performing elements.
For beginners and advanced athletes, there are different training complexes designed to use different weights. Physical activity for experienced athletes is more complex and is intended primarily to consolidate the results already obtained and polish the relief of already enlarged muscles.
Exercise programs for volume gain
To successfully gain the desired muscle mass at home, you will need to carefully plan your fitness workouts. Only regular execution and strict adherence to the regimen will help to get exactly the result that all athletes are waiting for.
To increase the effectiveness of each physical activity in the general complex will allow careful consideration of the following recommendations:
- to gain mass, train at least 2, but no more than 4 times a week — so that the muscles have time to recover before the next lesson;
- muscle growth occurs when the training takes place in a circular or split scheme;
- so that the muscles are sufficiently loaded, and the muscle fibers begin to grow, movements must be performed at a slow pace — at peaks of tension, and quickly — at moments of relaxation;
- rhythmic and even breathing will allow you to maintain balance and follow the technique, so inhale with effort and exhale with relaxation;
- those who are not sure about the correctness of performing certain exercises are recommended to refer to video tutorials to consolidate the accuracy of movements;
- a set of muscle mass requires an average number of approaches from an athlete (from 5–7 and above) and a small number of repetitions (up to 12);
- the greater the weight of the sports equipment, the more effective the mass training is;
- always start the complex with a warm-up, including elements of stretching, and finish the training with a hitch in the form of light running and physical activity for deep muscle stretching.
Fitness weight training for beginners
Beginning athletes at home to gain weight will help the following training set of exercises:
- barbell squats (3x12);
- lunges forward with dumbbells or kettlebells (3x12);
- lifting on half-toes sitting with a neck (4x8);
- pulling the dumbbell back in an inclined position (3x12);
- basic push-ups (4x8);
- army bench press with dumbbells (3x12);
- barbell pull to biceps (4x8);
- pullover — dumbbell pull from behind the head (4x8).
Fitness weight training for advanced athletes
This fitness training program for increasing muscle mass will provide advanced athletes with a beautiful body relief, help maintain muscle tone and make the muscles even more visible and voluminous. The complex of physical activities includes:
- feathered pull of dumbbells to the biceps (5–6x10);
- pullover (7x8);
- lifting the neck from the chest in a prone position (7x8);
- spreading arms with dumbbells in different directions in an inclined position (5–6x10);
- push-ups with a wide setting of hands (7x8);
- pull-ups with a reverse grip (7x8);
- plié squats with a barbell on the chest (7x8);
- lifting on half-toes with weights standing (5–6x10);
- shrugs with a barbell (5–6x10);
- deadlift (7x8).
The above exercises can be performed according to the superset scheme: the first 5 physical activities are performed one after another without a break, followed by a pause with a rest of 30 seconds. The next 5 physical exercises are performed one after another to the end, after which there is a rest of 60 seconds. To gain mass, it is necessary to complete 2–3 such cycles (depending on the general level of physical fitness and endurance of the performer).
Sports nutrition for mass gain
In addition to sports, sports nutrition for weight gain also affects the quality of the body. An athlete must pay great attention to his diet if he wants not only to get a powerful body, but also to consolidate the result for a long time.
There is a myth that when training for mass, you need to eat everything. However, this is not the case: the building block for muscles is protein, not carbohydrates, therefore, with the constant use of carbohydrate-containing dishes, not the mass of muscle fibers, but the fat layer will increase. To avoid this, control over sports nutrition for weight gain will allow.
First of all, the athlete will need to include in the diet more foods and dishes rich in protein (eggs, meat, fish, dairy products, legumes). You should also eat enough foods rich in healthy fats (nuts, oily fish). You can calculate the individual rate of KBJU using nutrition calculators — there are quite a few variations of them.
Athletes who train for mass are recommended a 5–6‑time menu so that there is no feeling of hunger throughout the day. Also, immediately after a fitness workout, it is recommended to drink one serving of a gainer (protein shake). Contrary to rumors, protein shakes are not doping drugs. They consist entirely of natural ingredients with a high protein content.
The sooner after the load the body receives a portion of protein, the faster the reproduction of new muscle fibers will begin. For this reason, professional bodybuilders prefer to drink gainers in between sets or between certain types of physical complexes.