In this article, you will learn how to build muscle mass for a person with a different body constitution. You will be able to determine your body type and choose a training program and nutrition plan for your structure to successfully increase muscle size.
Ectomorphs
This body type is usually tall people with a narrow skeleton. Long muscles have a small amount of muscle fibers. Athletes of this type are hard to gain weight. Successful ectomorph athletes have a very aesthetic physique in terms of bodybuilding. Such athletes are characterized fast exchange substances. In the absence of physical activity, ectomorphs cannot gain mass, because. all excess energy from the food consumed is simply dissipated in the form of heat, so ectomorphs are not prone to the formation of subcutaneous fat.
Training program
Each workout in gym for ectomorphs (hardgainers) should include basic exercises with free weights. Such exercises activate large muscle groups, increase testosterone levels - all this gives a powerful impetus to the growth of the entire muscular skeleton. You should train no more than three times a week. Ectomorphs require proper rest after each workout.
Only after full recovery can you return to the gym. Maintain energy balance the main task an athlete with an asthenic body type. You need to make sure that you consume more calories than you burn in the gym. The duration of the workout is no more than 1 hour, ideally about 45 minutes, during which you need to do three exercises with four main approaches.
Monday (biceps + chest)
Bench press - 4x8;
Incline bench press 4x8;
Rise to the biceps (dumbbells / barbell - alternate on different training days) - 4x10.
Wednesday (legs)
Squats with a barbell 4x8;
Rise on socks 3x 20;
Romanian deadlift 4x 12 reps.
Friday (triceps + back)
Deadlift - 4x12;
Wide grip pull-ups - 4 max reps
Press with a narrow grip - 4x12;
Monday (shoulders + legs)
Leg press 4x15;
Army bench press 4x12;
Barbell pull to the chin - 3x12.
It is important to remember that a hardgainer should limit soy physical activity outside the gym - different kind running sports that use a lot of energy.
Large energy losses from training must be compensated by the abundant consumption of the right food. It is advisable to divide the meal into 6-7 times. The total percentage of carbohydrates consumed should be at least 60-70%, the rest of the substances are proteins and fats.
An example of a daily diet
Breakfast 1 (6:30)
- oatmeal 100g;
- olive oil teaspoon.
- milk 250 ml;
- raisins 60 g;
Breakfast 2 (09:30)
- chicken breasts 150 g;
- buckwheat 100 g;
- olive oil st. a spoon.
Lunch (before training) 13.00-14.00
- pasta 100 g;
- chicken breasts, veal, pork (do not abuse) 150 g;
Pre-workout meal (1 or 1.5 hours in advance)
- several pieces of bread.
- honey 2 tablespoons;
- cottage cheese 150 g;
Food after workout
- chicken breasts - 100 g.
- rice (any porridge is suitable) - 70 g;
Dinner 21:00
- milk 500g.
- muesli 100g.
Pay attention to the presence of lean meat, sometimes pork, fish, soups. Hardgainers should ideally not feel hungry, so you should always have an energy bar, apples, nuts, dried apricots, etc. on hand.
Among the effective sports supplements to reduce the load on the gastrointestinal tract (ectomorphs must eat a lot), one can single out a gainer - a carbohydrate-protein mixture that can be taken before and after training. This product will saturate the body with the main building materials.
Prospects for further growth.
Hardgainers are doomed to find an eternal middle ground - they constantly need to monitor and improve their nutrition and training program in order to gain weight. Exercise, like the food intake program, needs to be gradually changed and improved.
Mesomorphs and muscle growth
This type is characterized by wide and thick bones and an average level of subcutaneous fat, and the muscular corset consists of a large number of muscle fibers. Mesomorphs are ideal for bodybuilding, because. gains weight quickly enough with a balanced diet. Their metabolism allows them to absorb a large amount of protein, which directly goes to building muscles.
Mass gain exercise program
Mesomorph training should take place on the principle of constantly changing the types of exercises and their intensity, the main exercises should be supplemented with high-quality isolation approaches for individual muscles. Intense weeks of training should alternate with light ones. Aerobic exercise should be limited to 2-3 times a week for no more than 20-30 minutes per workout.
Monday
Bench press 4x6-10;
Bench press on an inclined bench 3x8-10;
Dumbbell reconnaissance on a bench with a horizontal slope 3x10-12;
Pull-ups behind the head (wide grip) on the horizontal bar 3x8-12;
Thrust in the slope of the T-bar 4x8-12.
Raising the legs on the crossbar 4xmax.
Wednesday
Shrugs with dumbbells 3x10-14;
Lifting a curved neck on a scott bench 3x10-12;
Lifting dumbbells for biceps 3x10-12;
Lifting barbell biceps while standing 4x8-12;
Breeding dumbbells standing 3x10-12;
Bench press overhead sitting 4x8-12.
Friday
French bench press 4x8-10;
Lifting a dumbbell from behind the head while standing or sitting 3x12-14;
Hyperextension with weights 4x12-14;
Twisting on an inclined bench 3xmax;
Reverse crunches 3xmax.
Sunday
Squats with a barbell 4x10-12;
Rises on socks 4x14-16.
Nutrition for muscle growth
Frequent separate meals should consist of 5-7 meals. It should be varied, because the mesomorph quite easily gains muscle mass and burns fat. The mesomorph menu includes both carbohydrates and proteins in a 60/40 ratio. This ratio may vary depending on the results of training. If both muscle mass and body fat are actively increasing, it is necessary to reduce carbohydrate intake and compensate for this by increasing protein intake. Protein shakes - like no other, help the mesomorph build muscle mass.
Nutritional approaches can vary. Some athletes eat everything in a row and actively gain weight. V certain moment when there is enough mass, they begin the drying process to reduce the percentage of subcutaneous fat.
Lean meat, fruits, vegetables, cereals, fish are indispensable products for any athlete, including mesomorphs. Therefore, there is no need to adhere to some kind of strict diet, like other athletes with a different body type - the diet should simply be balanced.
Prospects for further growth
Mesomorphs have the most outstanding recruiting abilities muscle mass. Most successful competitive athletes are of this type. The wide skeleton is adapted for a significant increase in the volume of the muscular corset. A gradual change in the training program and nutrition system is the key to achieving significant results.
Endomorphs
This type represents people with a tendency to set excess weight. The speed of their metabolism is quite slow, which, with insufficient physical activity, affects the rapid increase in the amount of subcutaneous fat.
Training program
Endomorph training should be focused on burning more calories and speeding up your own metabolism. Power training alternate with aerobic (running, swimming, cross-country sports).
Monday (strength exercise)
- Running -15 min;
- Bench press 4x10;
- Squats with a barbell 4x10;
- Deadlift 4x8;
- Run 15min.
Tuesday (isolation exercises)
- Run 15 min;
- Army bench press 3x12;
- Barbell for biceps 3x12;
- The pull of the upper block in front of you with a narrow grip 3x12;
- Thrust of the upper block in front of you 3x15;
- Shrugs 3x12.
Wednesday (enhanced cardio)
- Run 15min;
- Push rod 1x10, 1x8, 2x5;
- Barbell Snatch 1x10, 1x8, 2x5;
- Run 20 min.
Friday (strength)
- Squats with a barbell 4x10;
- Dumbbell bench press 4x12;
- Bench press with a narrow grip 4x12;
- Bent-over barbell row 4x12.
Nutrition
Endomorphs should limit their intake of simple carbohydrates and compensate with increased protein intake. The power plan should be at least six times a day. Compared to mesomorphs, endomorphs should consume fewer carbohydrates. The menu should include vegetable salads, fat-free cottage cheese, apples (fruits without significant sugar content), poultry fish, dairy products. Particular attention should be paid to the consumption of fish, as a source of omega-3 unsaturated fats, which contribute to the process of fat burning in the body.
On training days, you need to increase your carbohydrate intake, and on rest days, increase your protein intake. Protein shakes are perfect for this. Some endomorph athletes practice the following pretty effective scheme nutrition: separate consumption of carbohydrates and proteins. 70% of carbohydrates are consumed before noon. Protein begins to be consumed for the rest of the day in an incremental pattern. Great products sports nutrition- these are fat burners that saturate the body with useful non-fatty acids, will not be superfluous to any exercising endomorph.
Prospects for further growth
The success of an endomorph is very much dependent on the correct diet and the presence of aerobic training. It is important to understand that as soon as training stops, the metabolism begins to slow down, which leads to a fleeting set of adipose tissue due to the specifics of the metabolism of this type of people. You need to be prepared for the fact that you will have to think over the organization of self-discipline so as not to miss training. Endomorphs need to exercise longer and more often than ectomorphs. Hard training, which will drive the tenth sweat from the endomorph, will pay off with a vengeance if you have the right nutrition.
Build strong, lean muscle and shed belly and flank fat to achieve dramatic changes in your fitness in record time with this men's gym workout and nutrition plan.
How much can you change your body in four weeks? Stronger than you think, if you have three things: a good training system, reasonable nutrition rules, and the right attitude to follow them with focus and purpose.
The proposed four-week plan was designed to gain mass in a way that constantly challenges your body and pushes it beyond your comfort zone while shaping your abs and hips. In this case, your body has no choice but to build new muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will "puzzle" your body, and make it change.
Totally modifying your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your life. appearance no shirt.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and press; arms; shoulders and abs. The second also includes four training days, but the workouts are different: chest and triceps; legs and shoulders; chest and triceps; back and biceps.
Powerful start
The workouts of the first week of the first block are given below. Then the tables show the workouts of the second week of the block. Perform the complexes in order, respecting the number of sets, reps, pace, and the indicated rest periods, so that the beginning of the plan is as effective as possible.
Tempo refers to the number of seconds to complete each phase of an exercise. On the example of the bench press, the first number corresponds to the duration of the lowering phase of the weight, the second to the pause at the bottom of the amplitude, the third number indicates the duration of the weight lift, and finally the fourth to the pause at the top of the amplitude.
Bench Press Example
Tempo 2010 means:
- 2 seconds lower the weight
- 0 seconds rest at the bottom point, that is, immediately return to the starting position
- 1 second lift the weight up
- 0 seconds rest at the top point of the amplitude, that is, immediately lower the barbell down
grand finale
The big difference in the second week of the block is that you will work your chest, back, and arms twice a week. This increase in training volume shocks the body, causing it to build more muscle mass and burn fat. excess fat so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to keep your body working at its limit. This approach will accelerate the onset of positive changes in your physical form.
Rest
Let's be honest: the proposed four-week plan is very heavy, but otherwise you will not change your body for the better in such a short time. It means that good food and quality rest play a key role. Follow the nutritional guidelines below to keep your body hydrated, and try to go to bed early every night.
For building lean muscle mass and gaining flat stomach The food you eat is just as important as a good gym workout program for men in relief. Follow these four rules to be successful.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow more slowly than you'd like. Lifting heavy weights causes microscopic tears in the muscles, and it is protein that heals these wounds and builds stronger and bulkier muscle tissue. Try to consume high-quality lean protein in at least fist-sized portions at every meal.
Carbohydrates
You don't have to cut out carbs completely to transform your body. On the contrary, choosing your carbohydrate sources wisely will help you get bigger, stronger, and leaner. Avoid sugar and reduce your intake of fast-digesting carbohydrates like white bread and pasta, which are devoid of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbs like sweet potatoes, brown rice, and plenty of nutritious, high-fiber vegetables.
Vegetables
If you are unable to eat five servings of fruits and vegetables a day famous system"five-a-day", you deprive yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and a lean body. Eat more vegetables different colors to supply the body with essential nutrients after a hard workout. In addition, fiber will prolong the feeling of fullness and stabilize blood sugar levels, so that you will not crave sweets.
Alcohol
For maximum results in four weeks, you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your drive to train hard and eat right. The best way for you to drink plain water, green tea and black coffee for hydration and antioxidants to help you recover from your workout.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Reps 10 Pace 2010 Relaxation 60 sec.
Lie on a flat bench, grasp the bar with a shoulder-width grip. Rest your feet on the floor and tighten your muscles. Lower the bar until it touches your chest, then force it up.
Approaches 3 Reps 10 Pace 2011 Relaxation 60 sec.
Stand up straight, holding the barbell with an overhand grip shoulder-width apart. Bend forward from the hip joint, but at the same time the chest should be lifted, and the core muscles should be tense. Pull the bar to the body, bending your arms at the elbows, linger at the top point and lower.
3. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2010 Relaxation 60 sec.
Lie on an incline bench with your head up, holding two dumbbells with straight arms directly above your chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Contract your chest muscles to return to the starting position.
4. Thrust of the upper block to the chest on a wide grip
Approaches 3 Reps 10 Pace 2011 Relaxation 60 sec.
Sit on the simulator, holding the handle with a direct grip at shoulder width. Keeping your chest up and tensing your abs, pull the handle down while bending your elbows. Hold at the bottom for a second and return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press forward with one arm, straightening your elbow. Come back and complete all reps, then change hands.
6. Pullover with a dumbbell
Approaches 3 Reps 10 Pace 4 0 1 0 Relaxation 60 sec.
Lie on a flat bench with your back pressed firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back squat
Approaches 3 Reps 10 Pace 2 0 1 0 Relaxation 60 sec.
Stand straight with the bar on your rear deltoid muscles. Raising your chest and tensing the muscles of the whole body, bend your knees and lower yourself into a squat as low as possible, without allowing your knees to fall inward. Push off with your heels and lift yourself up.
2. Romanian traction
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight with a straight grip on the barbell. With your chest up and your core tightened, bend forward at the hips, sliding the bar along the front of your legs until you feel a stretch in the back of your thighs. Climb up.
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Sit on the machine in the correct position, in which the soft roller is located at the bottom of the lower legs in front. Tighten the muscles in your upper body and lift your feet by straightening your legs. Hold at the top, holding the quadriceps, then return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Relaxation 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping the muscles of the body in tension, lower the feet down, bending the legs. Hold at the bottom point, contracting the muscles of the back of the thigh, and return to the starting position.
5. Twisting
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abs and lift your torso off the floor, then crunch as you reach your torso towards your knees. Slowly lower yourself to the floor, keeping your abs tight all the time.
Approaches 3 Time 30 sec. Pace – Relaxation 60 sec.
Get into a position with your elbows under your shoulders, feet together, hips lifted, and abs and buttocks squeezed so that your body forms a straight line from head to heels. Hold this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse lat pulldown
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Sit on the simulator, holding the handle with a reverse grip shoulder-width apart. Raise your chest, tighten your abs and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Push-ups on the uneven bars
Approaches 3 Reps 6-10 Pace 2 0 1 0 Relaxation 60 sec.
Get into a position on the parallel bars with your arms straight and your feet crossed behind you. Keeping your chest up and tensing your abs, bend your elbows to a 90-degree angle as you lower yourself down. Push up, returning to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Stand straight, take a dumbbell in each hand, turning your hands palms forward. Press your elbows to your sides and lift the dumbbells to your shoulders. Clench your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Relaxation 60 sec.
Stand straight, take dumbbells in each hand, holding them behind your head with straight arms. Keeping your elbows pointed straight at the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover Curl
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Stand facing the crossover, attach a double rope handle to the upper block and grab it with a reverse grip. Push your chest up, press your elbows into your body, and bend your arms to shoulder level. Clamp your biceps at the top and lower your arms.
6. Crossover Triceps Extension
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Facing the crossover, grasp the double rope handle attached to the upper pulley with an overhand grip. Raising the chest and pressing the elbows to the body, press, straightening the arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated Dumbbell Press
Approaches 3 Reps 10 Pace 2 0 1 0 Relaxation 60 sec.
Sit on an upright bench with a dumbbell in each hand at shoulder level. Keep your chest up and your core tight, and press the dumbbells straight up while straightening your arms. Slowly lower the dumbbells to the starting position.
2. Mahi dumbbells through the sides while sitting
Approaches 3 Reps 10 Pace 2 0 1 0 Relaxation 60 sec.
Sit on an upright bench, grab a light dumbbell in each hand, and bend your elbows slightly. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows, then slowly return to the starting position.
3. EZ Bar Vertical Pull to Chin
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Stand straight, holding an EZ bar with an overhand grip. With your chest up and your core tight, lift the barbell up to chin height, starting by bending your elbows. Pause at the top, then return the bar in a controlled manner to the starting position.
4. Hanging knee raise
Approaches 3 Reps 10 Pace 1 1 1 1 Relaxation 60 sec.
Hang on the horizontal bar, grasping it with a direct grip and straightening your legs. Clutching your core, glutes, and keeping your feet together, pull your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Lie down on a flat bench with a dumbbell or plate in front of your chest. arms folded, bend your knees. Tighten your upper abs and lift your torso off the bench, then twist your upper body, bringing your torso closer to your knees. Lower yourself slowly.
Approaches 3 Reps 10 Pace 2 0 1 1 Relaxation 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten the entire press and, due to the work of its lower part, pull your knees to your chest, then tear your pelvis off the floor. Return to starting position.
Block 1: Week 2
Continue building lean muscle and losing belly fat by working out even harder.
With four week 1 workouts under your belt, you may already be starting to feel a little stronger, lighter, and more agile. That is why we are now going to raise the stakes to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. In the same order, you will work out the chest and triceps; legs and press; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will additionally perform one additional set of the first and second exercises of each complex. Also in the last four exercises of each workout, the number of repetitions increases to 12.
What for? Because now you know how to do these exercises correctly, so increasing the load on the muscles will force your body to build muscle and burn fat even more intensively. Stay focused and use proper form throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | repetitions | Pace | Relaxation |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Tilt vertical pull | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Breeding dumbbells lying on an incline bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Pull the block down to the widest | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | repetitions | Pace | Relaxation |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian traction | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunchy | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and Triceps
| Exercises | Approaches | repetitions | Pace | Relaxation |
| 1. Reverse Lat Pulldown | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Push-ups on the uneven bars | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Extension of arms with a dumbbell for triceps | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover Hammer Curl | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Extension of the arms for triceps in the crossover | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | repetitions | Pace | Relaxation |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Lifting dumbbells through the sides while sitting | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. EZ-bar vertical link | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raise | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench Press
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Lie on an incline bench, grab the bar with an overhand grip. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, then jerk it up.
2. Pull the upper block with a wide grip to the chest
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Sit on the simulator, holding the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs squeezed, pull the handle down by bending your elbows. Hold at the bottom for a second and come back up.
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Sit on the machine with both hands on the dual handlebars. Keeping your chest up, pull your arms toward your torso from your elbows. Hold the top position and return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, squeeze your core muscles, and straighten your arm with a press motion. Return to starting position and repeat until the end of the set, then change hands.
6. Press with straight arms down in the crossover
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Stand facing the crossover with both hands on the straight handle. Keeping your chest elevated, pull the bar down to your hips in a slightly arcing path, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back squat
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Stand straight with the bar on the back of your deltoid muscles. Raise your chest, tighten your whole body and bend your knees, squatting as low as possible, while keeping your knees inward. Push off from your heels to rise up.
2. Army press
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Stand straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core tightened, push the bar up over your head while straightening your arms. Lower the bar in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Sit on the simulator in the correct position: the roller is at the bottom of the front of the shins. Tighten your upper body and lift your feet, extending your knees. Pause at the top to activate your quads and lower your legs back to the starting position.
4. Lifting dumbbells through the sides while sitting
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Sit on an upright bench with dumbbells in both hands with your elbows slightly bent. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Sit on the simulator, taking the correct starting position, in which the soft roller is located at the bottom of the lower legs at the back. Keep your torso muscles tense, and lower your feet down, bending your knees. Pause at the bottom point, squeezing the muscles of the back of the thighs, and return to the starting position.
6. EZ Bar Vertical Pull to Chin
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Stand up straight, grab a barbell with an EZ bar with an overhand grip. Raise your chest, tighten your core, and pull the bar to your chin by bending your elbows. Pause at the top and lower the bar in a controlled manner to the starting position.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Lie down on a flat bench with a shoulder-width grip on the bar. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, and jerk it up.
2. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2 0 1 0 Relaxation 60 sec.
Lie down on an incline bench with two dumbbells straight above your chest. Slightly bend your arms at the elbows and slowly spread them to the sides, until a feeling of tension appears in the muscles of the chest. Return to starting position by contracting your chest muscles.
3. Push-ups on the uneven bars
Sets 4 Reps 6-10 Pace 3 0 1 0 Rest 60 sec.
Take a starting position on parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to a right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Lie on an incline bench with dumbbells in both hands at chest level with palms facing out. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover Triceps Press
Approaches 4 Reps 10 Pace 3 0 1 0 Relaxation 60 sec.
Stand facing the crossover and grasp the double rope handle attached to the top pulley with an overhand grip. Raise your chest and press your elbows to your sides, press your arms down, extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Reps 10-15 Pace 3 0 1 0 Relaxation 60 sec.
Stand in an emphasis lying down: put your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core muscles and bring your chest closer to the floor by bending your elbows. Push off the floor with your hands, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Reps 6-10 Pace 3 0 1 1 Relaxation 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abs and glutes and, with your chest up, pull your torso up until your chin touches the bar. Hold this position, then slowly return to the starting position.
2. Block pull with a wide grip to the chest on the latissimus dorsi
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Take a starting position on the simulator, holding the handle with a direct grip at shoulder width. With your chest up and tensing your abdominal muscles, pull your arms towards you by bending your elbows. Hold at the bottom for a second and return to the starting position.
3. Lying Dumbbell Row
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Lie on your stomach on an incline bench, head up, with dumbbells in both hands. Pressing your chest against the bench, pull the dumbbells up, starting the movement by bending your arms at the elbows. Lock at the top point, and lower the dumbbells down, returning to the starting position.
4. Breeding dumbbells lying face down
Approaches 4 Reps 10 Pace 60 sec. Relaxation 60 sec.
Lie on your stomach on an incline bench with a light dumbbell in each hand. Press your chest against the bench and raise the dumbbells to the sides, starting from the elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Stand straight with a dumbbell in each hand with palms facing forward. Pressing your elbows to the body, raise the dumbbells to shoulder level. Clench your biceps at the top, then lower the dumbbells to the starting position.
6. Bending the arms with dumbbells "hammer"
Approaches 4 Reps 10 Pace 3 0 1 1 Relaxation 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Press your elbows firmly to your sides and raise your arms to your shoulders. In the upper position, tighten your biceps, then, extending your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to stress the muscles to keep them growing. These sets, reps, and tempo have also been adjusted so that each set of each workout is slightly more challenging. nervous system and muscles. This means that the second block of the plan is psychologically and physically more difficult, but focus and try to give your best on each set to the best of your ability. And you will be amazed at what results you can achieve in terms of increasing strength, muscle growth and improving body relief.
The last week's workouts are tabulated below, and although they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed here again. This means that every time you enter the gym, you will give your muscles a new stress load that they are not used to, because this is the only way to keep progressing your results.
An athletic body starts with basic exercises. Such training contributes to the recruitment of muscle mass and the creation of a foundation, which is then polished to get a muscular skeleton, like the best bodybuilders.
In this article you will find a lot of tips and useful information about basic exercises in the gym to build muscle.
Base for mass gain
To start the growth of muscle tissue volumes, they are complexly loaded. For this, basic exercises are intended, which are also called multi-joint, since two or more joints are involved. They are aimed at the tension of not one muscle, but the whole group. Training is carried out with large weights.
Action of basic exercises:
- Increases muscle mass and burns fat.
- Increases appetite, which is useful for ectomorphs - people with a lean physique and thin bones.
- Improved muscle symmetry.
- The connection between the muscles and the brain is strengthened.
In a scientific experiment involving forty men, it was found that muscle mass gain comes from hormones, in particular, testosterone, and not from physical effort. At physical activity hormonal release occurs. The more muscles are loaded at a time, the more hormones are produced. The effect is enhanced by the inclusion in the work of the respiratory and central nervous system.
The proportion of back and leg muscles reaches 80% of the total mass. Therefore, those who want to pump up the body pay attention, first of all, to these groups. By developing them, the athlete develops other muscles.
Main basic exercises
Here is a list of basic basic exercises that a beginner needs to create a muscular “foundation”. After a year, the relief of the body can be improved by isolated exercises.- those that work out one muscle group.
From the video you will learn how to properly perform the bench press, squats and deadlift, as well as how to get the maximum result from them:
Deadlift classic
never deadlift without an athletic belt This exercise is better than others to develop the muscles of the body, because it involves the most muscles in the work:
- the main ones are the quadriceps femoral, gluteus maximus, extensors of the back;
- additional - femoral biceps, semimembranosus, trapezius, semitendinosus.
Deadlift is performed in 3-4 sets of 8-12 repetitions. Approximately the initial weight for men is up to 40 kg, for women - up to 20 kg. “Your” weight is calculated so that the athlete lifts it with a straight back. If there is a curvature, roundness, then in the future there will be diseases of the spine.
With injuries or back pain, deadlifts are not included in the program immediately. The first two months are fulfilled. The same exercise in 3 sets is performed before the deadlift.
Squats
barbell squats will help build extra pounds in the biceps
This exercise is popular not only in bodybuilding, but also in other sports, rehabilitation programs and in preparing an athlete for competitions. In combination with pullovers, it stretches the chest, increases the volume and ventilation of the lungs.
Working muscles:
- the main ones are quadriceps, large gluteal, soleus;
- additionally - biceps femoris, calves, extensors.
If the technique is poorly mastered or the inventory is not set up, the exercise is traumatic, the knees and spine suffer.
When working with large weights, elastic bandages are used on the knees and wrist joints, and a belt. The weight is lifted only with a straight back. In the lower amplitude, the feet should be on the same level with the knees.By changing the width of the grip, the athlete shifts the emphasis to the desired muscle group.
So, with a wide grip, the middle of the chest receives the load, with a narrow grip, the triceps and the inner section. Lowering the bar to different parts of the chest helps to avoid stagnation in growth.
When performing a bench press, observe the following rules:
- with a large weight, only a closed grip is used;
- the bar from the racks must be served by an assistant;
- do not allow the lower back to bend upward.
Pull-ups on a tunic
chin raised during exercise They make the body more embossed, drier. Muscles work:
- the main ones are the widest backs, trapezoidal,;
- additionally - flexors, extensors of the forearms, middle part of the body, deltoid.
Depending on the width and direction of the grip, the following muscle groups are worked out:
- straight-, extensors of the forearm;
- middle reverse- biceps, wide dorsal (preferable for beginners);
- straight narrow- serrated, broadest dorsal in the lower part, shoulders;
- narrow reverse- biceps, latissimus dorsi;
- wide- the broadest dorsal in the upper part, paired round, trapezoidal;
- wide for the head- paired round, middle section of the widest, trapezoidal.
The last two options are for experienced athletes only.
Standing barbell press
do not relax the muscles of the back and the press, otherwise there is a high risk of injury This bench press is also called army and is among the best for,. Previously, it was included in the weightlifting program of the Olympic Games to test the strength of the upper body. The main working muscles are deltoid, upper part, triceps.
With a change in grip width, the load moves:
- narrow- anterior deltoid, clavicular part of the pectoral muscle, long head of the triceps;
- wide- front and middle parts of the deltoid muscles, the upper part of the pectorals.
Army bench press is also performed with dumbbells.
The optimal frequency of training is 3-4 times a week, the duration is up to 60-90 minutes. Break between sets - 2-3 minutes.
In the first year of training, the training program does not contain isolated exercises - they master the "base". Begin classes with minimal loads, increase the intensity gradually. Important in the early stages correct technique, not weight.
So that the body does not get used, the loads are periodically increased- change the working weight, the number of repetitions, reduce the break between sets.
The correct diet, adherence to the diet, water balance is important. Overeating is not allowed.
Rules for gaining muscle mass:
It seems like an unattainable dream to get a body like Arnold Schwarzenegger, Lee Priest, other bodybuilders. But once you study the success story of Martin Ford, the obvious will be revealed: the goal will be achieved if efforts are made to achieve it.
To build muscle and become stronger, you need to train effectively, so we continue to acquaint you with ways to build training for different tasks. This time we will consider two options for a weight training program designed for 3 times a week.
Basics
Before you start rocking, you need to understand the basics of gaining mass. You can practice at least twice a day every day, do each exercise until you drop, and in the end not get a single kilogram in addition to what you had.
And all because mass gain is a whole science. And again, let's make a reservation, if you gain mass on a pharmacological course, every week you will add solidly in muscle terms. The results will be visible in the mirror. But the course has several bad sides:
- Muscles stay on course, as soon as you stop delivering “pharma” to the body, a rapid regression will begin.
- A negative effect on sexual function in men (over time, it weakens, since the body stops producing its testosterone) and the appearance of secondary sexual characteristics of the male type in women (coarsening of the voice, etc.).
Pharmacology works on the principle of "I want here and now." It's like a loan: you quickly get what you want, and then pay for it for a long time. Not just money, but health and quality of life. Competent course - long, periodic, including rehabilitation measures for the gonads. If you are going to show off your muscles once, it’s better not to try. If your priority is health and harmonious development of the body, even more so.
So, you set out to build muscle. This will require:
- Properly build nutrition.
- Follow the training regime - 3 days a week.
- Actually, make a competent training program.
- Plan a complex of sleep, rest, wakefulness.
- Pay attention to health and take into account contraindications.
Nutrition
You need to figure out what body type you are. For each of the three types (ecto-, endo- and mesomorphs), the daily calorie content will be different. Ectomorphs have the hardest time gaining mass. Therefore, they will need to eat more intensively.
For endomorphs, it is enough to add a little more carbohydrates to the diet than is necessary for a slim figure, and their mass will go up.
In any case, no matter what type you are, you need to eat a lot of proteins, carbohydrates and fats. Do not forget to take vitamins, chondroprotectors, creatinine and some of the amino acids in parallel.
The number of meals - 4-6 times a day.
Training mode
The three-day training program is a classic bodybuilding scheme for gaining lean body mass. You can train 2 days a week. The frequency of training will depend on your body's ability to recover.
If you take in enough of the substances the body needs, the muscles will recover faster. Thanks to this, you will be able to practice in a day. With poor nutrition, recovery can take much longer, which greatly reduces the possible number of sessions per week.
In bodybuilding, it is important to give the muscles a critical load so that they grow. In powerlifting, there is more emphasis on strength rather than muscle shape. Nevertheless, gaining mass in bodybuilding is a must, and in powerlifting it is natural. As strength increases, so does body weight.
Three day training program the best option in bodybuilding, because in 3 workouts you can pump all the key muscle groups.
Option A
The training program in the gym should work out all the muscles. The emphasis is on core exercises. Minimum isolated, maximum basic elements.
The training regimen in the gym for girls will be exactly the same, despite the gender differences. But their mass does not grow so noticeably (we are talking about muscles, not fat, because it is usually easier for girls to get better than boys). In general, it is better for girls not to focus solely on gaining muscle mass and fall in love with regular fitness.
A training program for gaining muscle mass might look like this.
Day one: legs and shoulders
- Cardio and workout.
- Barbell Squats: 5 sets of 5-6 reps.
- Leg press: 3 sets of 8-10 reps with maximum weights.
- Lunges with dumbbells or: 3 sets of 10 reps.
- Bench press sitting from behind the head: 4 sets of 6-8 repetitions.
- Work on the press: lifting the legs in the hang with weights 3-4 sets of 10 repetitions (you can hold a dumbbell between your feet, you need to bend your knees a little).
Day two: back and biceps
- Cardio and workout.
- Hyperextension: 3 to 15 without weight with a straight back.
- Deadlift: 5 to 5-6 with maximum weights.
- Thrust of the upper block to the chest: 3 to 8.
- T-bar row or dumbbell to the belt in an incline: 4 to 8.
- Barbell for biceps: 4 to 6.
- Hammer: 2 to 10.
Third day: chest and triceps
- Cardio and workout.
- Bench Press: 4-5 x 5-6 reps.
- Bench press on a bench with an inclination of 30 degrees: 3 to 8 times.
- Reduction of hands in a crossover to the bottom of the chest: 2 to 10 times.
- Extension of the arms in the block: 3 to 10.
- Press: twisting on a Roman chair: 4 to 10 times with weight.
You need to rest 1-2 minutes between sets. If you haven't rested enough, you won't be able to fully complete the set.
Weights should be maximum, no pumping, cheating, carefully follow the technique.
For those with back problems, deadlifts and squats should be removed. The latter can be replaced with squats in the Smith, HACK machine, or just a leg press.
Which exercise you will do depends on the severity of the back condition. If there is a sharp pain when bending, discomfort, it is better not to tempt fate. Either you've done the deadlift squat wrong, or you just shouldn't be doing them (at least for the time being).
Option B
And another 3-day training program. The second option is more designed for the development of power qualities.
Day 1
- Cardio and workout.
- Hyperextension: 2 to 15.
- Deadlift: 5 sets of 5 reps and a sixth set with 60% of the working weight for 15 reps.
- Bench press: 5 to 5 with heavy weight, but not the maximum.
- Hammer for biceps: 2 to 10.
- Press: 2 x 2 hanging leg raises with weights and 2 x 10 twists on a Roman chair with a dumbbell.
Day 2
- Cardio and workout.
- Bench press: 3 to 5 and 2 to 3 with maximum weights.
- from the chest: 3 to 8-10 with maximum weights.
- Reduction of hands in a crossover, breeding dumbbells lying on a horizontal bench in supersets: 2 to 10 and 2 to 10 (alternate 1 approach of reduction with 1 approach of breeding).
- Extension of the arms on the block: 3 to 10, 1 to 8, 1 to 6, 1 to 4 - we make a "ladder" with increasing weights. You should be maxing out on the last 2 reps of each set in proper form.
- Press: twisting on a Roman chair 3 to 10 with weight.
Day 3
- Cardio and workout.
- Barbell squats: 5 to 5.
- Leg press: 3 x 8-10.
- Pulldowns of the upper block or pull-ups with a narrow reverse grip: 4 to 8 with weights.
- Pullover: 2 to 10.
- Cardio: 15 minutes with 1 interval.
You can remove the deadlift, put the leg press instead. It all depends on your physical capabilities.
Eliminate isolated exercises. You can change various auxiliary elements every 2 weeks, for example, bringing your arms in a crossover to a dumbbell press upside down, or lunges with dumbbells to extend and bend your legs in a simulator.
A two-day mass training program will be very different from the above, because the whole body needs to be worked out in 2 days. At the same time, the duration of classes should not be excessively delayed.
The training program for girls, if they also want to gain weight, will look about the same.
Both training programs are aimed at developing muscle mass and strength.
Sleep and health
No matter how perfect training programs are, without proper sleep and good health, you will not be able to build muscle.
Firstly, if you often catch a cold, you will take breaks in classes. A week break is already rolling back your results.
Secondly, if you have weak connective tissue (a congenital diagnosis), you will pull the ligaments more often than usual when reaching large weights. Enough of one careless movement or a one-time bad warm-up.
Thirdly, insufficient sleep greatly slows down the anabolic processes in the body.
Therefore, you need to sleep well and harden. Building muscle requires stability and monotonous long-term work on your body, an iron will and a healthy stomach.
In a competent program, it is important to indicate the correct working weight. It is selected experimentally. The effectiveness of each individual program depends on the correctness of its choice.
The first thing you should know is that building muscle mass is hard work. You will have to seriously work in the gym, and also eat a lot (especially for ectomorphs). A set of high-quality muscle mass is a more time-consuming process than losing weight. However, many athletes look forward to this period of training. Also a prerequisite for successful training is compliance with the correct mode. Nutrition is a very important factor, no less important than the training itself.
How and why do muscles grow?
Imagine that you are doing . Here comes the 7th repetition, you have already straightened your legs with difficulty and begin to doubt that you will do the eighth. But when you take a deep breath, you sink to the parallel, or even lower! And now, through the pain and burning in the muscles, you begin to slowly rise, feeling how the hands of your partner support and control this process. Of course, you got up safely and, having barely put the barbell on the racks, collapsed on the bench in exhaustion. This is mass training!
In addition to the eloquently described moment of Friday's workout, this story is also good because it will help you understand when and why muscles grow. At the moment when you completed the eighth repetition, the muscle fibers of the working muscles experienced severe stress and tension. So big that it actually tore them apart. This happens during the last, heavy reps. Therefore, it is so important to complete the set to the end, to the very limit, or even beyond it.
After training, muscle fibers are a pitiful sight: they are weak and destroyed, and in urgent need of resuscitation. Therefore, you go home and immediately take or. This can be done directly after training, in the gym. The main thing is to close the protein-carbohydrate window within an hour.
The protein-carbohydrate window is the state of the body when, due to exhaustion, it is in great need of nutrients. By closing the carb-protein window within an hour after your workout, you will give a powerful boost to muscle growth.”
45 minutes after taking the cocktail, you need to eat a large portion of high-quality, healthy, high-calorie, varied food. This cycle should be completed with a healthy, full-fledged 8-9 hour sleep, during which recovery processes will take place over muscle fibers. Muscles grow in sleep, not in training!
How to train to grow muscles
A weight training program should consist primarily of basic exercises, because they are the ones that involve the most muscle fibers. Knowing the process of muscle growth, you understand that the more muscle fibers you work out in training, the more mass you will build up later. This does not mean that you need to train all muscle groups and do it for several hours; on the contrary, training for gaining muscle mass should last no more than an hour, and there should be no more than 3 working muscle groups. Squats, of course, involve almost all the muscles of the body, but in a passive form. Target muscles are quads, hamstrings, and glutes. They can be considered as one muscle group - the legs.
Mass training program
Enough theory! It's time to start practicing. But before that, you need to draw up a training program for gaining muscle mass. In doing so, the following factors must be taken into account:
- Age. This is an important factor that can limit the list of exercises used in training. For example, it is not recommended to do deadlift with large weights.
- Health status. This aspect is no less important, because the goal of training is not only to gain muscle mass, but also to strengthen health, and not ruin it. At the slightest doubt, it is better to consult a doctor before starting training.
- life timeline. Let me explain with an example: a person working as a loader and an administrator in a computer club needs different approaches to training, as one sits in a chair all day, while another breaks a sweat.
There are many such factors, because it is not for nothing that training to gain muscle mass with a personal trainer often gives a greater effect than an independent struggle with your reflection in the mirror.
Training program for gaining muscle mass
Below you can find an example of a weight training program. Other good conditions classes on it will give results, but this is not the best approach. Better analyze your schedule, as well as other factors, and create a personal program for gaining muscle mass for yourself, or order it from a trainer. It will not necessarily be very different from this program, but such an individual approach usually gives a greater effect than classes in programs downloaded from the Internet.
Day 1(chest, biceps)
- Bench press - 8-10x3
- Incline Dumbbell Press - 10x3
- Push-ups on the uneven bars with a wide grip 10x2
- Lifting the bar for biceps while standing 10x3
- Lifting dumbbells for biceps standing 10x3
Day 2(back, triceps)
- Deadlift 10x3
- Pull-ups 10-12x3
- Bent over row 8-10x3
- Shrugs 12x3
- Push-ups on the uneven bars with a narrow grip 10x2
- French press 10x3
Day 3(legs, shoulders)
- Barbell Squats 10-12x3
- Leg press 10x3
- Exercise "Donkey" 15x3
- Army bench press 10x3
- Barbell row to the chin 12x3
Follow the recommendations given in this article, and your muscle building workouts will soon bring the first results! A prerequisite is the correct technique for performing all exercises in the weight program. Do not take this lightly - in addition to the greater effect of training, you will also save your health.
