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

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

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.


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