Workout for gaining muscle mass at home. Trainer’s recommendations

Have you ever faced a situation when because of work there is little time for the gym, and no money left for personal training with a trainer? And to look like an ancient Greek god or goddess is very desirable. Relief arms, smooth posture, lean torso and beautiful abs.

Let’s organize training so that to get the maximum efficiency from them in the form of a couple of kilograms of pure muscle, not fat.

Fitness trainer

Proper execution technique, a set rest and exercise schedule, and a nutritious diet will be required.

The three pillars of muscle mass

Výživa. Consume a normal amount of protein, fat and carbohydrates. Create a calorie surplus of 10-15% of your norm. This is how we will not gain excess fat. Body weight will not increase if you are not eating well. Include in your diet: eggs, fish, meat, green vegetables and fruits, sunflower oil, buckwheat, rice, pasta, cottage cheese, nuts, bread, honey. You do not need to overeat the norm, you will not add more muscle, but your favorite jeans will not be able to put on.

For example, for athletes is suitable for such a scheme: per 1 kg of weight: protein – 1.5 g, fats – 1 g, carbohydrates – 5 g. If a man’s weight is 70 kg, then it is necessary that the daily ration was: protein – 105 g, fats – 70 g, carbohydrates – 350 g.

Strength training. Conduct 2-4 sessions per week for an hour. This is the basis for muscle development. A training diary will help you have a clear idea of which days to exercise, which muscles to load, how many exercises, approaches and repetitions to do. This makes it easier to track your progress.

Favor multi-joint exercises such as push-ups, squats, lunges, pull-ups, push-ups upside down, twists, etc. Exercise technically correct until you feel fatigue in your muscles. In order to maximize the effect, there should be a dynamic from easy to difficult. Increase the number of repetitions and use any additional weight. For example, do push-ups with a 5-liter bottle on your back.

Recovery. During workouts, we break down protein tissue so that new tissue can take its place with a small reserve. This is how, step by step, the biceps get bigger and stronger.

Muscles do not grow during training, but during rest, so sleep until you get enough sleep and try to get up without an alarm clock. The body needs to recover the resources it has spent.

What is important to know before working out?

• Pick comfortable clothes and shoes. Uncomfortable clothing restricts movement in exercises, and you will spend more time to achieve results.
• Be sure to warm up for 10-15 minutes. Classes at home are inferior to training in the gym, where there is equipment, so carefully use all stages of training: warm-up, main part, warm-up. This way you will protect yourself from possible injuries and increase the effectiveness of training.
• Study the technique of each movement in detail. Understand what you are pumping.
• Watch your back and knee joints. These places are some of the weakest and most prone to injury.

Exercises for gaining muscle at home

If you are exercising without additional weights, do the exercises slowly to avoid inertia and engage more muscle fibers.

Bulgarian lunges

Execution technique:

• The back is straight with a slight deflection in the lower back tilted to the floor. Shoulder blades together, chest forward.
• Left and right leg at an angle of 90° in the knees.
• The distance between the knee of the left leg and the floor is 5-10 cm.
• The left leg is only used to keep your balance.
• Take a deep breath and smoothly lower yourself down until the thigh of the right leg is parallel with the floor.
• Exhale and push upward in a powerful movement.

Perform three approaches of 20 times. Rest between approaches – a minute.

Dřepy

Technique:

• Feet at shoulder width. Feet slightly turned outward. Look forward.
• Keep your shoulders slightly back, chest forward, shoulder blades together.
• Keep the body straight during the exercise with a slight bend in the lower back.
• Keep your heels firmly pressed to the floor.
• Lower slowly to a 90° angle at the knees.
• From the bottom of the squat, push up.

Perform three approaches of 20 times. Rest between approaches – a minute. You can take an additional weight in the form of a backpack with books or a five-liter bottle of water.

Curls

Technique:

• Lie on your back. Legs bent at the knees, and hands in front of you. You do not need to put them behind your head, so we load the neck.
• As you exhale, lift your upper body without taking off your lower back, staying in the upper position for one second.
• As you inhale, smoothly lower yourself down for two seconds.

Perform three approaches of 5-10 repetitions. Rest between approaches – a minute. You can take an additional weight in the form of a bottle of water.

Boat

Technique:

• Lie on your stomach. Extend your arms forward, and straighten your legs so that the toe is parallel to the floor.
• Raise your torso and legs simultaneously upwards, staying in the upper position for one second.
• Don’t forget to bring your shoulder blades together.
• Smoothly lower yourself down as you exhale.

Perform three approaches of 15 repetitions. Rest between approaches – a minute.

These exercises are more suitable for beginners, not experienced athletes. You will not be able to perform at the bodybuilding championship, but it is very real to make a beautiful and healthy body with a conscientious approach.

Training program for two weeks