Exercises at home to build muscle mass

Con­trary to the pop­u­lar belief among begin­ners in fit­ness that you can increase mus­cle mass only with the help of train­ing in the gym, prac­tice shows that with the prop­er orga­ni­za­tion of the train­ing process, you can achieve an improve­ment in phys­i­cal fit­ness and a sig­nif­i­cant increase in mus­cle mass at home. By reg­u­lar­ly per­form­ing basic phys­i­cal exer­cis­es, as well as adher­ing to the prin­ci­ples of prop­er nutri­tion and observ­ing the reg­i­men of peri­odiza­tion of loads and rest, it is pos­si­ble to improve the fig­ure and phys­i­cal capa­bil­i­ties of the body at home.

Home Fitness Principles

The effec­tive­ness of home fit­ness class­es direct­ly depends on the fol­low­ing prin­ci­ples:

• reg­u­lar­i­ty of train­ing and sys­tem­at­ic increase in load;
• com­pli­ance with the cor­rect tech­nique for per­form­ing all the ele­ments includ­ed in the train­ing pro­gram;
• cor­rec­tion of the diet, after which food should bring only ben­e­fits and sat­is­fy the body’s needs for nutri­ents;
• qual­i­ty rest, dur­ing which mus­cle fibers are restored, which means they are strength­ened and increase in vol­ume.

In order to achieve the most effec­tive result from strength fit­ness exer­cis­es car­ried out at home, in addi­tion to observ­ing the basic prin­ci­ples, it is nec­es­sary to take into account the fol­low­ing fea­tures of phys­i­cal activ­i­ty:

• before the main part of the work on strength­en­ing the mus­cles, it is nec­es­sary to per­form a warm-up. It should include a light car­dio load and a com­plex that stim­u­lates the pro­duc­tion of joint flu­id and improves the func­tion­al­i­ty of the joints;
• while doing exer­cis­es, you need to con­stant­ly increase the load. This can be done, for exam­ple, by increas­ing the num­ber of sets or the num­ber of rep­e­ti­tions in each approach, reduc­ing the rest peri­od, and also using heav­ier shells. All this pre­vents the mus­cles from adapt­ing to the effects exert­ed on it. Only under such con­di­tions will fit­ness class­es bring a steadi­ly pro­gress­ing pos­i­tive result.
• to stim­u­late the growth of mus­cle mass, you should work with the max­i­mum weight of weights and per­form a small num­ber of rep­e­ti­tions, and to form a beau­ti­ful relief and reduce the sub­cu­ta­neous fat lay­er, it is nec­es­sary to use mod­er­ate work­ing weight in exer­cis­es and per­form a large num­ber of rep­e­ti­tions;
• com­plet­ing the work­out, you need to car­ry out a hitch, dur­ing which it is nec­es­sary to stretch the mus­cle fibers in order to relax the mus­cles, acti­vate regen­er­a­tion process­es in them and reduce the risk of krepatu­ra — a char­ac­ter­is­tic pain in the soft tis­sues that appears after intense phys­i­cal exer­cise;
• The opti­mal train­ing sched­ule is 2–3 times a week. If you exer­cise more often, then the mus­cle fibers will not have time to recov­er and, with a high prob­a­bil­i­ty, the effect of over­train­ing will occur, char­ac­ter­ized not only by the lack of results, but also by a dete­ri­o­ra­tion in well-being. In the case when fit­ness class­es are held less than 2 times a week, the effec­tive­ness of phys­i­cal activ­i­ty approach­es zero;
• For a full recov­ery, you need to sleep at least 8 hours a day. In addi­tion, it is rec­om­mend­ed in every pos­si­ble way to increase blood flow to mus­cle tis­sues that have expe­ri­enced stress dur­ing strength exer­cis­es. To do this, you can do a mas­sage, go to the sauna or take a bath with warm water.

Diet Basics for Muscle Growth

The diet plays a huge role in the train­ing process and inevitably affects the final result, so the menu needs to be giv­en spe­cial atten­tion. The dietary reg­i­men of peo­ple who want to improve their phys­i­cal fit­ness and increase mus­cle mass should com­ply with the fol­low­ing prin­ci­ples:

• it is nec­es­sary to strict­ly observe the dai­ly calo­rie intake, cal­cu­lat­ed on the basis of indi­vid­ual anthro­po­met­ric para­me­ters and lifestyle char­ac­ter­is­tics. It should be borne in mind that in order to gain mus­cle mass, the calo­rie con­tent of the diet should slight­ly exceed the norm so that the body has enough ener­gy to per­form heavy phys­i­cal exer­tion. It is nec­es­sary to increase calo­rie con­tent due to slow car­bo­hy­drates;
• in order for the body to be able to form new mus­cle tis­sue cells, the diet must be sat­u­rat­ed with pro­tein prod­ucts. It is pro­tein that is the main com­po­nent that con­tributes to an increase in mus­cle mass and vol­ume due to the process of regen­er­a­tion of mus­cle tis­sues, as a result of which new cells are formed;
• from the menu it is nec­es­sary to exclude all prod­ucts that are not clas­si­fied as healthy. This applies to muffins, sweets, smoked meats, canned food, fast food, alco­holic and sweet car­bon­at­ed drinks, as well as pack­aged juices. Instead of these prod­ucts, you should eat dietary meats, veg­eta­bles, fish and seafood, low-fat dairy prod­ucts, herbs and dried fruits;
• in addi­tion to main­tain­ing a healthy diet, it is extreme­ly impor­tant to adhere to a spe­cial drink­ing reg­i­men that involves drink­ing at least 30 ml of pure water per day. Such a vol­ume of flu­id is nec­es­sary for the nor­mal func­tion­ing of all sys­tems and organs, as well as for accel­er­at­ing meta­bol­ic process­es.

Effective home exercise set

Home fit­ness class­es, with which you can strength­en and build mus­cles, should include the fol­low­ing train­ing move­ments:

1. Walk­ing up the hill. You need to per­form 3 sets of 15 rep­e­ti­tions for each leg, giv­en that the high­er the plat­form on which you step, the more intense the load on the mus­cles and oth­er body sys­tems.
2. Pull-ups. Repeat the exer­cise from 5 to 10 times, not for­get­ting that in case of a low lev­el of phys­i­cal fit­ness it is bet­ter to sac­ri­fice the num­ber of rep­e­ti­tions than tech­nique. Using dif­fer­ent types of grips, you can sig­nif­i­cant­ly expand the range of mus­cles being worked out.
3. Lunges per­formed 20 times on each leg. The rec­om­mend­ed num­ber of approach­es is from 2 to 4.
4. Push ups. Depend­ing on the degree of train­ing, you can do push-ups from a wall, hill or floor, rest­ing on the floor sur­face with your knees or toes. The opti­mal num­ber of rep­e­ti­tions is 10–15 times. For a vari­ety of loads, you can increase or decrease the dis­tance between the palms.
5. Twist­ing per­formed lying on the floor with your back. You need to repeat the exer­cise in 2–3 sets of 20–30 twists in each.
6. Reverse twists, repeat­ed 20–30 times in each of 3 sets.