Exercise program and sports nutrition for weight gain at home

By Yraa #access, #according, #accuracy, #achieving, #activities, #activity, #additional, #adherence, #advanced, #affects, #allow, #already, #always, #another, #approaches, #arms, #army, #athlete, #athletes, #attention, #average, #avoid, #balance, #barbell, #basic, #beautiful, #begin, #beginner, #beginners, #beginning, #behind, #bench, #between, #biceps, #block, #Body, #bodybuilders, #break, #breathing, #build, #building, #calculate, #carbohydrate, #carbohydrates, #careful, #carefully, #certain, #circular, #complete, #complex, #complexes, #consist, #constant, #consult, #containing, #content, #Control, #correct, #correctness, #cycles, #dairy, #deadlift, #deep, #degrees, #designed, #desired, #diet, #different, #difficult, #directions, #dishes, #draw, #drink, #due, #dumbbell, #dumbbells, #each, #eat, #effective, #effectiveness, #effort, #eggs, #elastic, #elements, #endurance, #enough, #equipment, #established, #even, #everything, #execution, #exercise,, #exercises, #exhale, #experienced, #fact, #faster, #fat, #fats, #feeling, #few, #fibers, #finish, #fish, #fitness, #follow, #followed, #foods, #form, #forward, #gain, #gainer, #gainers, #general, #goal, #going, #great, #greater, #grip, #grow, #Growth, #gym, #half, #hands, #he, #head, #Healthy, #heavy, #help, #high, #his, #hitch, #Home, #house, #however, #hunger, #inclined, #include, #includes, #increasing, #individual, #ingredients, #inhale, #intended, #just, #kettlebells, #layer, #least, #legumes, #lesson, #level, #lifting, #ligaments, #Light, #load, #loaded, #long, #lunges, #maintain, #mass, #mastered, #measurements, #measuring, #menu, #moderate, #moments, #movements, #muscle, #muscles, #must, #myth, #natural, #Neck, #new, #nutrition, #obtained, #occurs, #oily, #pause, #pay, #perform, #performed, #performing, #physical, #physical activity, #place, #plan, #portion, #powerful, #prefer, #press, #primarily, #problematic, #Products, #Professional, #programs, #prone, #properly, #protein, #provide, #pull, #pull-ups, #pulling, #pumping, #purchase, #push, #push-ups, #quality, #quickly, #quite, #rate, #reason, #receives, #recommended, #recover, #regimen, #regular, #relaxation, #relief, #repetitions, #requires, #resistance, #resorting, #rest, #result, #results, #reverse, #rhythmic, #rich, #running, #scale, #scheme, #seconds, #serving, #set, #sets, #setting, #shake, #shakes, #simulators, #sitting, #slow, #small, #somewhat, #split, #sports,, #spreading, #squats, #standard, #standing, #start, #strength, #stretching, #strict, #successfully, #sure, #takes, #taking, #technique, #tension, #therefore, #those, #throughout, #timely, #times, #toes, #tone, #train, #trainer, #training, #Types, #ups, #used, #using, #variations, #varying, #visible, #volume, #voluminous, #walls, #wants, #warm, #week, #weight, #weights, #who, #wide, #will, #workout, #workouts

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.

ai generated, paragliding, parachute
ai generated, paragliding, parachute
ai generated, paragliding, parachute
ai generated, paragliding, parachute
ai generated, paragliding, parachute

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.

By Yraa

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