How to pump yourself up without a gym - training program for beginners

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How to build muscle mass from scratch? What rules to follow and what exercises to do?

Surely many of you have tried many nutrition and training programs that did not give the result you wanted. We have prepared a comprehensive approach that guarantees results for both a student and a person with a busy work schedule.

The main rules of weight gain are regular workouts, consuming enough calories for your height and weight and competent recovery. For the first time, do not require yourself to follow all the steps perfectly. Just a little discipline and patience – and the result will come by itself.

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Strength training

During training, muscle fibers receive microtraumas. The body signals that the load was stressful and exceeded the body’s current functional capacity. The body directs resources to increase resistance to stress. This is how physical activity causes muscles to increase in size.

The ideal workout regimen is two to four sessions per week. Keep a training diary to clearly understand when to train, what to train, what exercises to do, with what weight to do and how many approaches and repetitions to do. This makes it easier to track progress. Do classic push-ups, squats, lunges, pull-ups, push-ups upside down, twists, push-ups on the bars, etc.

During a workout, do 5-7 exercises in 3-4 approaches from 10 to 15 repetitions. The main task is to make the movement technically correct to a slight burning in the muscles. For maximum effect there should be a dynamic from easy to difficult, from small weight to heavier.

High-calorie diet

If you aim to gain muscle, you need to consume more than your usual diet. Know your calorie allowance and create a 15-20% surplus. This is how we will not gain extra fat. Include in your diet eggs, fish, meat, green vegetables and fruits, sunflower oil, buckwheat, rice, pasta, cottage cheese, nuts, bread, honey.

The scheme of the ratio of nutrients per kilogram of weight: protein – 1.5 g, fats – 1 g, carbohydrates – 5 g. For example, if a man weighs 70 kg, the daily ration will be: protein – 105 g, fats – 70 g, carbohydrates – 350 g.

Is it worth buying sports nutrition? If you are not a professional athlete – no. Protein is the same protein found in foods. BCAA supplement is a complex of three amino acids. You already get them from animal products – eggs, cottage cheese, meat, fish.

If you live with your other half and it is difficult for you to stick to one model of nutrition, read our article.

Recovery

After training, the body regenerates muscle tissue from the foods you eat. This is how muscles get bigger and stronger.

Pay special attention to sleep. During this period, the maximum regeneration of tissues in the body occurs. Muscles grow not in training, but during rest. Therefore, sleep until you get enough sleep, and try to get up without an alarm clock. The body needs to recover spent resources. If after training you danced all night in the club with a glass of whiskey, and the next day you lay in bed on a mineral diet, no progress is out of the question.

4 basic exercises for gaining mass without exercise machines

Bulgarian lunges

التقنية

The back is straight with a slight bend in the lower back, inclined to the floor. Shoulder blades together, chest forward. Stand with your back to the bench.
Place your left foot on the bench. The leg is used only for balance.
Take a deep breath and gently lower yourself down until the thigh of your right leg is parallel to the floor.
With a powerful push up and exhale.
Pay attention to the position of the feet. They are standing straight, not cocked inward or outward.

Pull-ups

التقنية

Grasp the bar with your hands shoulder-width apart.
Before pulling up, slightly tense your shoulder blades and lower them down. Push your chest forward.
As you exhale, pull the upper part of your chest to the bar with a powerful movement.
Try to grip the bar firmly to better engage your arm muscles.
Make the movement by pulling back your elbows, bring your shoulder blades together.
As you inhale, smoothly lower yourself back to the starting position.

Push-ups on the bars

التقنية

Grasp the bars, the body is flat. Neck, back and hips are on the same line. Legs together.
Fix your shoulder blades and lower them down.
As you inhale, gently lower your body to the lowest point, bending your elbows to a 90-degree angle.
As you exhale, straighten your arms, raising your body to the upper point. Try to avoid jerking and swinging your legs.

Hanging leg raises

التقنية

Grasp the bar with your hands at shoulder width.
As you exhale, lift your knees to the top of your chest with a powerful movement, twisting your pelvis.
Your legs are bent at the knees during the lift.
As you inhale, gently lower yourself back to the starting position.

Make regular exercise a part of your life. Even 20 minutes of work is better than nothing. If you follow all the steps, you will get the first results in two months, but if for some reason your lifestyle does not allow you to follow these tips, the results will come later. Just be patient.