To get a beautiful, athletic body, you have to put in a lot of effort. It is not enough just to perform exercises for the development of relief. It is necessary to follow specially designed training programs to increase muscle volume.
Only muscles with a sufficiently large mass can be successfully worked out in such a way that the body acquires a noticeable, clear and attractive outline. All exercise programs must be performed on a strict schedule. The sports regimen should include not only the classes themselves, but also rest, without which it is impossible to get a developed body.
Fitness training mode
Fitness training for weight should be based on a well-developed plan. A beginner will not be able to create a quality training program for himself, so you should turn to professional bodybuilders or fitness instructors for help. The specialist will take into account all the wishes: weight, age, build, level of physical fitness of the athlete, and will also help you choose effective loads and competently build an individual sports regimen.
The fitness training program for mass includes both training days and rest days, the number of which depends on the goal and the level of activity of the athlete.
Beginning athletes can refer to the basic programs for mass, from which you can choose the most suitable training regimen:
basic three-day weight program;
five day split.
The latest mass gain program is designed for athletes who urgently need to increase muscle volume for a competition or public speaking. It is not recommended to engage in such a schedule on an ongoing basis, since 2 days of rest per week will not be enough for muscles to recover.
The best choice for an inexperienced athlete is the first option — a three-day training week. At this time, you can successfully distribute the main exercises to work out all muscle groups.
Rest from training
Any strength training designed to gain mass should be done with a quality recovery regimen in mind. Rest after exercise is necessary not only for muscles, but also for tendons, ligaments, and joints. For this reason, each muscle group should not be trained more than 2 times a week, otherwise it will be difficult for the body to cope with overstrain.
Symptoms can be different: dizziness, severe migraines, the effect of krepatura, involuntary muscle contraction at night, painful cramps, loss of appetite, weakness, increased fatigue, insomnia, rapid weight loss.
If an athlete, after a series of fitness training for a mass, has similar or similar symptoms, it means that the training regimen is either too intense, or simply not suitable for individual parameters. It is necessary to revise the program of strength training for its competent adjustment.
Weight training in the gym
Gyms provide athletes with a huge selection of various simulators for gaining muscle mass. Each of the shells affects different areas of the body, so before you start exercising, you should refer to an individual mass training program, and not try to master all the shells in turn.
There are many isolated exercises that allow you to increase the volume of specific muscles. However, there are basic loads that should be included in all training complexes: bench press, deadlift and weighted squats.
This sports element is at the same time one of the simplest and at the same time effective exercises for gaining muscle mass. The bench press can be performed both with a wide grip of the neck, and with a narrow one. In the first variant, the volume of the pectoral muscles and front deltas is increased. With a narrow grip on the bar, the mass of the middle and rear deltas, as well as triceps, increases.
For muscle growth, you need to perform 3–4 sets of 6–8 repetitions. To get a quick effect on each approach, you should gradually increase the weight of the bar. After 3–4 weeks of regular training, you can bring physical activity to 4–5 sets of 8–10 repetitions.
The main condition for successful fitness training is touching the chest bar when lowering. In this case, the amplitude of movements will be the most complete for the qualitative study of all muscle bundles. Feet during the movement should not be torn off the floor so that the load is evenly distributed precisely along the shoulder girdle.
The deadlift is considered one of the main exercises for gaining mass. Despite the static, the load allows you to use the muscles of the legs, buttocks, back, upper shoulder girdle. Beginners should start with a minimum weight to avoid possible spinal injuries.
When performing a deadlift, you need to consider a number of important nuances:
you need to perform the exercise from a low position, without the use of racks and supports;
on lifting the projectile, you need to help yourself with your hips: then most of the load from the back will shift to the legs;
the bar at the end of the set should be lowered to the floor;
between sets, you should not forget about the rest — this will help avoid damage to muscle fibers.
Squats with a barbell on the chest
Weighted squats allow you to qualitatively increase the muscles of the legs, thighs and buttocks. Also, this load helps to increase endurance and develop strength indicators.
The correct exercise technique for building muscle volume involves:
abduction of the buttocks during squats;
a slight deflection in the lower back;
the location of the neck of the bar on the trapezium to avoid injury to the cervical vertebrae;
wide neck grip.
Barbell squats are performed in 3–4 sets of 6–8 reps. During the movements, it is recommended to use a fixing belt, which will allow you to keep your back in the correct position without overloading it.
Home fitness workouts for weight
Training to increase muscle volume can be carried out not only in the gym, but also at home. This is especially true for people who do not have the opportunity to visit the hall with the required frequency.
Fitness training is allowed to be carried out both with equipment (barbells, weights, dumbbells, horizontal bars), and without it, using only your own weight.
The program of home strength training for mass includes the following physical activities, which are highly effective when performed regularly:
push-ups on fists, as well as on supports (from weights, dumbbells, books, chairs);
push-ups with wide and narrow arms;
pull-ups on the horizontal bar in the hang;
pull-ups on the crossbar with raised legs;
reverse push-ups from the bench;
dumbbell bench press;
bodyweight squats or dumbbells.
You can increase muscle volume both in the gym and at home. To do this, you need to refer to the standard fitness training programs for mass, draw up an individual sports schedule and ensure yourself a proper rest between classes.