Principles of building a training program and sports diet for gaining muscle mass

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09.07.2015

In this video, Kirill Kolyaskin will talk about the basic principles of gaining muscle mass

- basic rules for creating a training program - optimal duration of training - how many sets and repetitions to do - number of exercises performed in one workout - basic exercises for gaining mass and basic exercises in powerlifting - how many times a week you need to go to the gym - necessary rest between approaches, exercises and training - is it possible to pump up at home or while training on horizontal bars and uneven bars - the basic rules for creating a diet for gaining muscle mass - how many times to eat a day - what exactly to eat - the optimal time between meals

Key Factors for Gaining Muscle Mass

Factor 1 – training. Direct your focus to the degree of load (congestion) of the muscle group being trained during and after the exercise, as well as after the end of the entire workout. Your goal is to exhaust and load the target muscle group, not to increase the weight or number of repetitions. By increasing the working weights you will increase your strength, by adding the number of repetitions you will increase your endurance. Increasing both of these may have no effect on your muscle mass at all.

Throw away the excess! Stop worrying that Petka is benching more than you or doing more reps. To gain muscle mass, it is important to perform the exercise as efficiently as possible. As you perform the exercise, imagine how your muscles work. Before starting the approach, imagine the standard technique for performing this exercise and mentally observe how you perform it. If you doubt your technique, ask a coach or a major athlete to watch you and give feedback.

More variety! There is no particular point in changing the target muscle groups in the training program, but remember that the same muscle group can be loaded with similar exercises. The more varied you load the target groups, the more beneficial “training stress” will be for your muscles and, accordingly, muscle growth.

Factor 2 – nutrition. A properly designed diet is 60% of success in gaining weight. The basic formula for success is as follows:

• The optimal number of meals is from 4 to 6 per day
• It is better to eat small portions approximately every 3 hours
• To grow muscles, you need to consume at least 2 grams of protein per 1 kg of body weight per day. Those. If you weigh 70 kg, you need to get a total of more than 140 grams of protein per day.
• You shouldn't consume too much protein at one meal, because... he simply will not be able to assimilate. The optimal amount of protein per serving is from 20 to 30 grams.
• If you cannot eat the required number of times or if your daily diet is insufficient, add nutrients from sports nutrition.

In practice, an amateur diet can be composed as follows:

1. For a week, write down EVERYTHING you eat per day.
2. Add up the number of calories and divide them by 7
3. You got the average value of calories consumed
4. Now, to gain weight, you need to consume more than this daily (the optimal step is from 300 to 500 calories)
5. Consume at least the amount received within a week or two. If there is no result, repeat steps 4 and 5

To simplify this process, download the free FatSecret app on your phone and calculate your diet right there.

Factor 3 – rest. Rest is important for both muscle groups and the body as a whole. Overtraining can slow down your progress, as can lack of sleep.

How to build muscle mass at home

To gain muscle mass at home as quickly as possible, you need to learn several important rules:

1. Regular training

Regular does not mean exhausting. Three workouts a week for 40-50 minutes are the best option for both beginners and “experienced” athletes. The main thing to remember is that it takes a week for a muscle to fully recover, that is, seven days should pass between the first and second training for a particular group.

1. Healthy eating

You can build muscle mass at home only if you follow a diet. It is necessary to provide the body with energy - carbohydrates and fats, and building material - protein.

An athlete’s diet should contain egg whites, cottage cheese, lean meat, poultry, fish, cereals, nuts, legumes, and mushrooms.

The athlete's body's need for protein is 1.8 - 2.3 g per kilogram of weight, here it is written what to eat and when, calculations of the body's needs and a menu are given.

If this standard is difficult to meet with food, then you need to think about buying protein or gainer.

1. Dream

During sleep, the body recovers, which is why proper rest is as important a part of a weight gain program as nutrition and training.
In this case, the athlete’s sleep duration should be at least 8 hours, the recommended norm is 9-11 hours. To ensure your body gets healthy sleep, you need to go to bed at the same time, rest on an empty stomach, and not exercise before bed.

1. Adaptation to new conditions

The body's ability to adapt to changed conditions can negatively impact an athlete's progress. That is why a training program at home should be drawn up taking into account the muscles’ adaptation to the level of load.

1. Inventory

To work with weights, you need to purchase a bar, dumbbells, and plates of different weights. You can also install a horizontal bar at home, buy or make weights for your legs and arms, and fill an old backpack with something heavy, such as sand. Otherwise, all you need is comfortable, breathable clothing and a water bottle.

Entry level men's training program (start)

• Warm up 5 minutes
• Bench press
• Wide grip pull-up bar to the chest or Gravitron (vertical block)
• Standing dumbbell lateral raises
• Standing biceps curl
• Standing block arm smash (triceps)
• Platform Leg Press
• Press (lifting legs/torso on an incline bench)

We perform all exercises in 2-3 sets of 12-15 repetitions. Rest between sets for 1.5 minutes until breathing is restored, between exercises rest for 2 to 3 minutes. If desired, stretching is done at the end of the workout (cool-down) for 5-10 minutes. Training 2-3 times a week from 40 to 60 minutes for 2-3 weeks. The training weights are light, so that after the entire workout you still have strength and the desire to live.

Men's training program for gaining muscle mass (amateur level)

Day 1
Muscle groups trained: Chest, Biceps

• Warm up 5 minutes
• Bench press
• Incline Dumbbell Press 30*
• Wide grip dips
• Standing biceps curl
• Lifting dumbbells alternately for biceps while standing

Day 2
Muscle groups trained: Back, Triceps

• Warm up 5 minutes
• Pull-ups on the horizontal bar with a wide grip to the chest
• Belt barbell row
• Sitting vertical block row to the chest
• Horizontal block pull to the belt
• French bench press with barbell
• standing arm extension (triceps)

Day 3
Muscle groups trained: Shoulders, Legs

• Warm up 5 minutes
• Seated dumbbell press
• Standing dumbbell lateral raises
• Standing barbell row to the chin (medium grip)
• Barbell Squats / Platform Leg Press / Smith Machine Squats
• Seated leg extensions
• Sitting/standing calf raises in the machine

Exercises are performed in 4 sets of 8 to 10 repetitions. Rest between sets is 1.5 - 2 minutes, between exercises 3 - 4 minutes. The total training duration is no more than 60 minutes. The press is done as needed. 3 workouts per week in a cycle from 3 to 6 months. Training weights are moderate and are selected individually for each approach.

Other ways to gain weight

Nutritional supplements

Food supplements are extracts from natural ingredients containing bioactive substances. They are used in combination with a training program, a balanced diet, proper sleep and rest.

Most Popular:

• Gainer. This is a supplement containing high-calorie, quickly digestible proteins and carbohydrates. Benefits: Fast weight gain. You need to use it on training days, the accumulated calories will be distributed correctly. Cannot be used as a substitute for breakfast.
• Creatine . An affordable, well-known weight gain supplement. Stimulates muscle tissue restoration and fiber growth. Take during training, immediately before classes.
• Glutamine . Is an amino acid. It is found in its natural form in cottage cheese, fish, and meat products. With intense training, the need for glutamine increases significantly. Insufficiency of the component in the body leads to a decrease in muscle growth.
• Lecithin . Contained in human tissues, being a building element. The supplement relieves stress and helps restore the body.
• Branched chain amino acids or BCAA. It is a complex of amino acids that prevent the breakdown of muscle fibers. Especially necessary for weight gain and muscle mass.

Gainer

Creatine

Glutamine

Lecithin

Brewer's yeast

Brewer's yeast is a supplement used for weight gain in men. The vitamins and minerals contained in the supplement cleanse the human body and normalize the functioning of internal organs.

The composition includes more than 20 active components:

• Nucleic and folic acids.
• Potassium.
• Chromium.
• Zinc.
• Phosphorus.
• Iron.
• Other nutrients.

Mechanism of action of brewer's yeast:

• Normalization of the digestive tract.
• Stabilization of hormonal levels.
• Reducing cholesterol levels.
• Boosting the immune system.
• Reducing fatigue and stress levels.
• Accelerating the process of restoring cell energy reserves.
• Improved metabolism.

Medical science has developed a range of brewer's yeast.

Various manufacturers offer a wide selection of additives:

• Nagipol 100. Recommended for use to gain body weight and increase the body's defenses.
• Naturlivit. A classic version of a supplement containing B vitamins. The mechanism of action is aimed at strengthening the immune system and promoting weight gain. As a result, metabolism is normalized, food is absorbed easily and in full.
• Ecco Plus. Yeast helps normalize metabolism and stabilize weight.
• AMT brewer's yeast. The supplement contains amino acids and vitamins that normalize the functions of the digestive system. Consumption leads to increased metabolism and increased muscle mass.

Nagipol

Naturlivit

Eco-Plus

AMT Brewer's yeast
Methods of using the drugs are indicated in the instructions. The course of admission is 1-2 months. A prerequisite is an active lifestyle so that the protein passes into muscle mass.

Drugs

Drugs for weight gain for men are used in combination with proper nutrition and exercise. Compliance with these conditions will ensure fast, effective results.

The following pharmacological agents are distinguished:

• Duphaston is a pill that increases the level of hormones in the body, and as a result, increases body weight. Initially used by women planning pregnancy. Men can use it after consultation with a specialist, so as not to cause hormonal imbalance.
• Oxandrolone is a hormonal drug. Good for helping men gain weight. Prescribed by a doctor after undergoing an examination.
• Andriol. The main active ingredient is testosterone. Used only after doctor's prescription.
• Chlorpromazine . It has a calming effect on the nervous system, promotes complete absorption of substances and weight gain in men.
• Nutrizon . Protein preparation is used to replenish proteins in the body. It is popular among underweight men. Has no contraindications.
• Riboxin . Has a positive effect on all body functions. Works in combination with high-calorie nutrition and intensive training.
• Dexamethasone . Helps increase a man's weight due to glucose resistance. Disturbs metabolism and can lead to diabetes.
• Glutamic acid is a popular remedy among male athletes. Improves blood circulation, stabilizes energy balance, regulates the functioning of internal organs, improves metabolism.
• Digestive enzymes. Accelerate the absorption of nutrients and have a beneficial effect on digestive processes. With constant use, they lead to weight gain in men. The most famous tablets: Mezim, Festal, Pancreatin.
• Vitamins. By regulating the activity of internal organs, vitamin complexes improve digestion processes, increase immunity, and strengthen the body.
• Steroids. The drug is popular among men seeking to gain weight. Contains testosterone. Constant use leads to a decrease in body fat, an increase in muscle mass, and an increase in strength. However, taking the pills has side effects: decreased libido, increased body hair. Impotence may occur.

Andriol

Dexamethasone

Duphaston

Glutamic acid

Chlorpromazine

Nutrizon

Oxandrolone

Riboxin
It is possible to reduce weight deficiency with the help of special medications, but you should not start taking medications without the advice of a doctor.

Protein shakes

Protein (protein) cocktails are an extract of proteins from whey, egg whites, and plant products. It also contains minerals, vitamins, and additives that compensate for the loss and lack of nutrients in the body. For men to gain weight, there are special energy cocktails containing fats and carbohydrates.

Key benefits of protein drinks:

• accelerated absorption of nutrients;
• correct ratio of components: fats, carbohydrates, proteins;
• constant weight gain;
• quick recovery after training;
• increase in muscle mass.

You can purchase the finished mixture at sports nutrition stores.

It is also possible to make a cocktail at home, taking into account a number of factors:

• calorie content – ​​500-600 kcal;
• volume – 300 ml;
• drink temperature – 37 degrees;
• calculation of the amount of protein - 0.25 grams per 1 kg of weight;
• select individually, increasing the carbohydrate component;
• drink 40 minutes before training or 30 minutes after training;
• Store for 10 hours in the refrigerator, 5-6 at room temperature.

It’s easy to prepare the drink at home using a few recommendations:

• proteins - milk, egg powder, cottage cheese;
• carbohydrates – sugar, honey, jam, ice cream;
• vitamins - fruits or berries, for example, banana, grapes, kiwi, strawberries.
• fats – olive oil, nuts, sour cream.

You cannot replace a full meal with a cocktail. Suitable as an afternoon snack or snack.

Muscle gain

The basic rule of weight gain is the gain of muscle mass, not the appearance of fat deposits.

In order for the calories received to be transferred to the muscles, you need:

• Regular cardio training. Running, swimming, brisk walking are suitable. Compliance with this condition will lead to the appearance of six-pack abs.
• Proper nutrition. You need to eat food at a certain time, in fist-sized portions. 80% of success in gaining muscle mass in a man depends on metabolic processes.
• Do strength training at your own pace. Each repetition is a clear, streamlined exercise. You can’t rush, you need to perform the approaches efficiently.
• Stretching is a must before training. You can do it at home, in the gym. The body will become toned, and it will be easier to exercise. Stretching after sets will help the body recover faster.
• You should focus on all muscle groups. To achieve the right physique, it is necessary to develop the muscle fibers of the body.
• Train on a schedule. The body needs rest, so you don’t need to go to the gym every day, 3 times a week is enough. Training time is 40-45 minutes.
• Provide the body with energy - for thin men, it is advisable to drink a gainer 20 minutes before training, amino acids during training, and a protein shake after.
• The best number of repetitions for muscle fiber growth is 5-7 times, the total number is 12-15 sets.
• Increase caloric intake by 20-25% to cover energy consumption.
• Set commensurate goals for yourself. In a year of constant training, it is possible to gain 7-8 kg of muscle. You shouldn’t expect a quick effect; your body needs to get used to the stress and adjust to a new routine.

To build muscle in the biceps and chest area, you need to do:

• Pull-ups.
• Push ups.
• Bending-extension of the arms in an inclined position (take dumbbells in accordance with your level of training).
• Raising arms with weight to the sides.
• Bench press with a barbell (dumbbells).

To strengthen your leg muscles:

• Squats with weight.
• Side lunges with dumbbells.
• Alternate leg raises in a lying position.
• Deadlift with weights.

You can get six-pack abdominal muscles through the following exercises:

• Raising the body from a lying position.
• Plank.
• Pulling your knees to your chest while hanging on a horizontal bar.

Psychologists have proven that sometimes you can afford a little junk food. A constant ban, refusal of fast food and sweets will lead to a breakdown. Permissive days are acceptable 1-2 times a month, they help avoid eating such food daily.

Girls start

• Warm up on a cardio machine (Elliptical, Treadmill, Bike machine, Step machine) 5-10 min
• Plie squats with dumbbells and wide legs
• Hip flexion in the simulator
• Dumbbell flyes while lying down or hand raises in a seated Peck-Deck machine
• Sitting vertical block row to the chest
• Hyperextension
• Standing dumbbell lateral raises
• Simultaneous dumbbell curls for biceps while sitting on a bench
• standing arm extension (triceps)
• Press (lifting legs on a bench while lying down)
• Cardio 15-25 minutes

Exercises are performed in 2-3 sets of 15-20 repetitions. The working weight is minimal to make it comfortable. Rest between sets for 1 minute, between exercises no more than 2 minutes. Training occurs 2 to 3 times a week, lasting up to 60 minutes without taking into account cardio load. The program is repeated every workout for 2-3 weeks.

Girls gaining muscle mass

Day 1 Muscle groups trained: Legs

• Warm up on a cardio machine (Elliptical, Treadmill, Bike machine, Step machine) 10-15 min
• Plie squats with dumbbells and wide stance or squats with a small barbell
• Lunges with dumbbells around the gym
• Platform Leg Press
• Seated leg extensions + leg curls (superset)
• Standing dumbbell deadlift
• Calves in a standing/sitting machine
• Press leg raise on a lying bench + crunches (superset)
• Cardio 30-45 minutes according to your well-being and desire

Day 2 Muscle groups trained: Chest, Back, Shoulders, Arms

• Warm up on a cardio machine (Elliptical, Treadmill, Bike machine, Step machine) 10-15 min
• Dumbbell flyes lying on a horizontal bench
• Sitting vertical block row to the chest
• Hyperextension from parallel to the floor
• Standing dumbbell lateral raises
• Simultaneous dumbbell curls while sitting or standing
• Standing arm extension (triceps)
• Press leg raise on a lying bench + crunches (superset)
• Cardio 30-45 minutes according to your well-being and desire

Exercises are performed in 4 sets of 8-10 repetitions. Rest between sets from 1.5 to 3 minutes, between exercises up to 4 minutes. Working weights are moderate or more and are selected individually. The total duration of strength training without cardio is no more than 60 minutes. Training 3 times a week.

Watch also our other video - A set of sports nutrition for rapid muscle growth

Iron Health

Despite the large number of gyms, a large number of athletes continue to train at home. Home training has a number of advantages and disadvantages, which we will not consider in this article. Today we will talk about gaining muscle mass at home, namely, we will analyze the features and the weight training program itself.

Features of home weight training

Before you start building a training program, you need to understand what kind of load is required. For the goal of muscle mass, it is necessary to use high-intensity strength exercises, complemented by isolated ones. In simple terms, our training should include basic and auxiliary exercises.

Basic exercises should be heavy and performed on average 6-8 times. Choose a working weight with which you can perform the planned number of repetitions.

Auxiliary (isolated) exercises should be performed with less weight, with the highest quality and in a large number of repetitions - 12-15.

What is needed for mass-building training at home?

First of all, the following shells are needed:

• Collapsible dumbbells (with the possibility of flexible selection of working weight);
• Horizontal bar (crossbar).

If you have a barbell with weights, some kind of exercise equipment or a bench for bench press, this will be a definite plus, as it will allow you to significantly diversify your workouts, as well as increase their intensity.

Optimal frequency and split pattern for training at home

Our home complex for gaining muscle mass will include 3 training days - Monday, Wednesday and Friday. The main emphasis will be on the muscles of the arms and shoulder girdle.

Training split:

• Monday: chest + back
• Wednesday: biceps + triceps
• Friday: deltoids + trapezius

Why don't we train our legs? The fact is that training leg muscles at home is ineffective and requires a fairly large working weight and special equipment. The best way to train your legs is in the gym. Home training complex for gaining muscle mass

Next, let’s introduce the training complex itself.

Monday (chest + back + abs)

Wednesday (biceps + triceps)

Friday (deltoids + trapezius)

How to increase the effectiveness of this program?

• Watch your diet: to gain muscle mass, you need to consume 2 grams of protein per 1 kg of your weight;
• Take sports supplements - creatine and protein, this will significantly increase the effectiveness of your workout;
• Perform this complex for 6-8 weeks, after which it must be changed to another;
• Try not to miss a single workout, otherwise there will be no progress;
• In basic exercises, try to use the maximum weight with which you can perform 6-8 repetitions.

Why no leg workout?

See the main article - Training leg muscles at home.