How to pump up your whole body, do it correctly and quickly at home

For those who are looking for ways to pump up their entire body, it is important to use serious weight, that is, dumbbells, barbells and your own weight. Push-ups, planks, presses, lunges and other exercises with weights are best suited. You should exercise 3-4 times a week, increasing the load.

Equally important is nutrition, in which proteins should prevail over fats and sugar. And you shouldn’t expect results too quickly: the first improvements will be visible after six months of training, and the athlete will reach peak form in a couple of years.

How to pump up your whole body: important changes in muscles

Strengthening and increasing the volume of muscles to pump up the whole body is impossible without changes in them. Changes occur at different speeds, as they depend on the personal characteristics of the body. While classes last, muscle development goes through several stages.

Preparation

The preparatory stage will take 8-16 weeks, and you should not rush it. You need to train with light weights and get used to the correct training technique. What characterizes the preparation phase:

muscles spend a lot of resources, which is why more ATP and glycogen accumulate in them;
The central nervous system with great effort maintains the smooth functioning of the muscles;
bones and ligaments adapt to changes in muscles;
the volume of blood vessels increases;
metabolism accelerates.

Muscle structure
This is a period of restructuring of the body, because it receives an increased load that it has not experienced before. But there is no external effect yet. At this stage, the foundations for future muscle growth are laid.

Hypertrophy

The hypertrophy stage takes more than 2 years. This is a period of increase in muscle tissue fibers, which also gives long-awaited external changes. If you choose the right load, a man’s weight on average increases by 20 kg. And for some, their personal potential will allow them to increase it even more.

Muscle hypertrophy

Hyperplasia

The hyperplasia stage follows hypertrophy and lasts for 1-2 years. During this period, training with relatively light weights is important, but it must be of long duration. Hyperplasia means an increase of another 10 kg due to increased muscle mass.

Adaptation

After several years of training, the body gets used to the stress, that is, it enters the stage of long-term adaptation. This means that its systems that inhibit the development of muscle tissue begin to work more efficiently. The body's capabilities expand. This also improves your well-being.

Urgent adaptation accompanies all stages from the beginning of classes, if carried out correctly. It is necessary to restore the body after training, without which high-quality results are impossible.

We recommend reading about how to start swinging correctly. From the article you will learn about what happens to muscles during training, whether it is possible to get pumped up without going to the gym, the training program, and the main mistakes. Find out more about the best home exercise equipment here.

Burning extra calories: basic rules

1) There are no magic methods for losing weight

Are you tormented by the question - how to get a sculpted body for summer? and quickly, remember, at the moment there are no miracle ways to quickly lose weight, forget about advertising on the Internet and colorful slogans in magazines screaming about burning up to 20 kg. excess weight in a couple of weeks, without doing practically anything. Think with your head, this is just a simple money pumping and advertising business. Of course, there are good methods for losing weight, but you need to put in a lot of effort to achieve results.

2) Forget about split programs

A split program is a set of exercises for working 2-3 muscle groups during 1 workout. Throughout the entire workout, it is necessary to work not just 2-3 or even 4 muscle groups, but absolutely the entire body. Thanks to this, calorie consumption increases, which will entail weight loss, at the same time the cardiovascular system will be trained and muscle endurance will increase. Moreover, you need to choose a working weight that allows you to do 15 repetitions.

3) Get rid of thoughts about problem areas

Each person has his own problem area - some people don’t like their stomach, which is not flat and sticks out like a ball, or their sides sag, others are not satisfied with their hips, which is why their buttocks resemble ordinary pancakes rather than delicious rolls, and for others, their arms bothered by sagging triceps on the back of the arm.

So, you cannot command the body to burn fat in the place you want, the body will lose weight everywhere. If you train only the problem area, you will spend much less calories than when training all the muscles of the body, which means your body weight will decrease slightly and the next round of weights will not make you happy.

Only full body training and well-chosen cardio loads are the path to success.

4) Don't rush to change the world

Many people coming to the gym want to not only burn fat deposits, but also build decent muscles. If guys want the arms, chest, back or legs of an athlete, then many girls don't mind building muscle in the butt area, making them round and attractive.

The only trouble is that many people begin to take specific actions 3 months before summer, without thinking about it since November. In this case, your main task will be to remove FAT; believe me, appearing in public without last year’s belly or double chin is already a big plus. But building muscle is a more complex process, which you can put off until next year, unless you have the strength and patience, of course.

Subscribe to groups on social networks (VKontakte, Odnoklassniki, Facebook, Twitter, Yandex Zen), it’s very easy to find us, just write Bomb body in the search for the desired group!

5) Nutrition is everything

You will never lose weight if you consume more calories than you burn, even if you spend the night at the gym. It is necessary to reduce fast carbohydrates and fats in your diet, giving preference to low-fat protein foods, vegetables and salads. During the drying process, reduce the consumption of alcohol and juices, they contain a large amount of carbohydrates, which will block the process of burning calories.

Top Tips for a Shaped Body

What is essential when building muscles and sharpening your figure:

Use heavy weight . At a minimum, this is your own body weight, but also a barbell or heavy dumbbells. Light weights promote endurance and “dry” muscles, but not their growth.
When choosing food, take into account the body's reaction . Proteins should form its basis, and the amount of carbohydrates and fats should be reduced. But how exactly to do this - you need to look during the lessons.
Temporarily stop doing cardio . They contribute to the loss of muscle volume. Cardio should be reintroduced after it has increased and a significant portion of the fat has disappeared.
Don't overdo it with abdominal exercises . To strengthen the muscles in this area, they should be done 1-2 times a week, paying attention to proper nutrition.
Get rid of fat gradually . The norm is 700-900 g per week, no more. If fat loss occurs faster, muscle loss will also be added to it.
Shake up your body weekly with changes to your traditional diet . This could be giving up some foods in favor of others or skipping meals, which will help stimulate metabolism.
Be sure to drink plenty of water . It not only helps improve metabolism. Water makes muscle fibers more elastic, that is, it stimulates their growth.

Training program for pumping up all muscle groups for a guy for a week

This complex is designed for 4 days a week with a break of 1-2 days between workouts. The program helps to pump up all the main muscle groups without sports equipment:

Day 1:

Perform classic push-ups - 10x3.
Pull up on the horizontal bar – 10x3.
Do push-ups upside down – 10x3.
Do push-ups with a narrow hand position - 10x3.
Perform horizontal pull-ups (reverse grip) – 10x3.

Day 2:

Rise up onto your toes on one leg – 10x3.
Jump squats – 10x3.
Walk with lunges - 10x3.
Raise your legs while hanging on the horizontal bar - 10x3.
Cardio – 1 minute three times.

Day 3 – rest.

Day 4:

Do push-ups with your legs on a hill - 10x3.
Perform horizontal pull-ups with wide arms – 10x3.
Do push-ups on parallel bars – 10x3.
Pull up (reverse grip) – 10x3.
Stand in a plank position – 1 minute three times.

Day 5:

Jump to a hill - 10x3.
Squat on one leg - 10x3 for each leg.
Do backward lunges - 10x3.
Step onto the bench – 10x3.
Cardio – 1 minute three times.

Then follow 2 days of rest.

It is recommended to train in a circuit mode, that is, perform all exercises in 1 set without a break. Then rest for no more than 2 minutes and repeat the complex again. Before each session, stretch and finish your workout with cardio exercises.

How to properly pump up the muscles of the whole body: typical mistakes of beginners

Avoiding typical mistakes of bodybuilders and building a training system will help you properly pump up the muscles of your entire body. While waiting for the result, you should also not focus on the appearance of other “jocks”. After all, the personal characteristics of the body are also important for building muscles.

All at once

One of the common mistakes of those trying to have a sculpted figure is the desire to get results quickly. Therefore, they overload the body with training. As a result, overwork occurs, the body does not have time to recover after exercise, injuries occur, and muscles do not grow.

To prevent this from happening, you need to increase the load gradually. And the first result will appear after six months. But muscle volume will reach the maximum characteristic of a particular person only after a couple of years of regular exercise, not earlier.

Lack of consistency and regularity in training

Another problem that interferes with building a pumped-up body is neglecting the exercise schedule. They must be regular. The only valid reason for refusal is illness. Even intensive work with heavy weights, if it happens occasionally, will not help build muscle.

Nutrition and lifestyle for a beautiful body

Without proper nutrition, it is impossible to achieve harmonious development of the body and the appearance of relief. Home exercises must be supplemented with lifestyle and diet corrections.

Eliminate fast carbohydrates and sugar-containing foods from your diet. For dessert you can eat fruits, berries and dried fruits.
Calculate the permissible daily caloric intake depending on the initial parameters. To lose weight you should consume 15% less than normal, to gain weight – 15% more. Moreover, a calorie surplus must be created by increasing protein intake.
Take proper rest between workouts so that your body and nervous system have time to recover. This is why it is recommended to exercise every other day, but not more often.

And one more important nuance - a good night's rest. It is necessary to go to bed no later than 23:00, while devoting at least 8 hours to sleep every day.

You won’t be able to quickly build muscle at home, so you need to be patient. The first results are noticeable after 2-3 weeks of regular exercise. Then you need to adjust the training plan by adding new exercises or increasing the weight.

Basic requirements for a toned body

You can get a toned body if you meet several conditions:

Determine your workout routine and strictly adhere to it. Training should be carried out 3-5 times a week, duration – from 40 minutes to 1.5 hours. You need to start with a warm-up to warm up your muscles to prevent damage.
Give preference to proteins in your diet. These are meat and fish dishes. From carbohydrates, you need to choose slow ones (pasta, cereals), and their amount must be reduced. You should also eat less fat. Among them, the best option is nuts and vegetable oils. The amount of fat should be approximately the same as carbohydrates. In addition, it is important to eat at least 5 times a day, and choose the same time for meals.

Increase the load gradually . Here we are talking about increasing the weight used, as well as the number of repetitions of the exercises. To start, your own body weight is enough. Then you should add weight training exercises.
Avoid alcohol and smoking . These habits can negate most of your efforts, as they interfere with proper blood supply to the muscles and recovery after training.

Workout plan

In general, the exercises described are already a ready-made training plan. They must be performed sequentially, starting from the base. You can combine loads on different parts of the body and change the number of repetitions and weight used depending on your goals.

To lose weight, you need to focus on basic exercises - squats, lunges, push-ups and planks. They can be performed on the same day, supplemented with isolated loads on the hips (swings), chest (press) or arms. You should complete your workout by working on your abs.

For weight loss, it is recommended to use a minimum weight, but the maximum number of repetitions is 3-4 sets of 20 times. Rest between sets should not exceed one and a half minutes.

Slender girls who want to improve their relief are recommended to perform the exercises sequentially, working a specific area in one session. In this case, you need to prefer higher weights with fewer repetitions - 3 sets of 8-12 times.

How to pump up your entire body at home for girls

Representatives of the fair sex can also pump up their entire body at home using the above exercises. But they should take lighter weight dumbbells than men. It is also useful to use an expander, a heavy hoop, or a jump rope. You need to repeat each exercise 10-12 times in 2-3 approaches. And among others, especially relevant:

bench presses with dumbbells to form a high chest;
twisting to make your waist thinner;
squats with dumbbells for more prominent buttocks;
bar to improve your posture and improve your shoulder line;
bend forward, backward and sideways with dumbbells to strengthen your back muscles.

Training for girls

How to pump up a girl’s body muscles at home is also a pressing question that the fair sex asks themselves. In addition, most of them have problems with fat deposits on the stomach and sides.

To achieve a positive result, it is important to follow the following recommendations:

Dedicate at least an hour every day to sports activities, using a variety of equipment: dumbbells, jump rope, elastic band, hula hoop, expander, weights.
Pay attention to pumping all parts of the body, gradually increasing the load.
Use a variety of exercises, constantly change them so that the body does not have time to get used to it.

Well, and of course, how to properly exercise at home depends on your personal mood, so during training it is better to turn on energetic music, which will set the right pace and improve your mood.

A set of exercises to pump up all the muscles of the body

To pump up all the muscles of the body, you need to create a training schedule and select a set of exercises for each of them. Workouts should be varied.

Monday

At the first workout of the week, after a 5-minute warm-up, you need to do the following exercises 10-15 times in 4 sets:

twisting while lying on your back;
"superman";
lifting dumbbells with an incline;
lifting the same sports equipment for the biceps from a standing position;
“hammer”, that is, lifting dumbbells from below to chest level alternately with the right and left hands (they need to be bent at the elbows).

Wednesday

In the second workout you need to do the following:

do lunges with dumbbells;
squat with weights in your hands;
rise with them on their toes up to 25 times;
perform presses with dumbbells;
“flapping your wings” with them, that is, in an inclined position, lower your arms down and spread them to the sides;

Exercises, except for raising on your toes, are done 10-15 times.

Friday

The following exercises are suitable for the third lesson:

"gun";
bench press weights from a lying position;
push-ups with wide palms;
the same, but with a narrow arrangement of hands;
Burpees

Each is performed 10-12 times. You should do 15 push-ups.

Watch this video about the training program for girls in the gym (intermediate level):

Leg crunches and leg lifts. How to pump up your abs

Sasha Versailles, fitness model, bronze medalist of the Orenburg region bodybuilding championship in the bikini category :

– I often see people in gyms bragging that today they did 100 abdominal exercises. With good correct technique, you will feel the limit of your strength already on the 20th repetition. So what explains their heroism? All of them perform the exercise not with the abdominal muscles, but with the muscles responsible for flexing the hip joint.

Remember, you need to do the exercises slowly and feel how this or that muscle works when moving. Often, when doing abdominal exercises, the neck gets tired. To prevent this from happening, you need to support the back of your head not with your palms, but with your fingers. The exercises that I will offer you are not suitable for beginners. But if you can already easily perform a regular twist, and can easily do hanging leg raises and folds, I suggest you try this complex.

Let's start with crunches on an incline bench. We set the bench to the degree we need. Let's sit down. And from this position we begin to slowly lower ourselves back, the back should be rounded. Do not lie down completely on the bench at the lowest point; try not to touch it with your shoulder blades at all. As soon as you feel increasing tension in your lower back, stop lowering your torso and start lifting, and be sure to ensure that your back is rounded during this phase. The upward movement is precisely twisting with rounding of the back, and not lifting the torso. The standard crunch can be made more difficult with the help of a partner and an elastic band.

We do 20 repetitions like this, but don’t stop there, and immediately move on to the second exercise. That is, we do a superset (performing two or more exercises in a row without a rest break or with a very short pause, no more than 15–20 seconds).

The second exercise I suggest you raise your legs in a lying position. This targets the rectus abdominis muscles, particularly the lower third. The greater effect of the exercise will be obtained when working with a partner. Starting position: lie on your back on the floor, with your partner standing behind your head. Use your partner's ankles as support and grab them with your hands. Smoothly lift your legs until they are in a vertical position. At the top point of the amplitude, the partner should forcefully push your legs away from him. In this case, the main task is to counteract the free fall of the legs, preventing them from touching the ground.

The shooting took place at the Olympus fitness club, st. Bazhova, 91, vk.com/fitnessclubolimp

How to replace equipment to quickly pump up your body

You can quickly pump up your body without special equipment:

instead of dumbbells, use water bottles or pipe cuttings;
step-up can be performed not on a special stand, but on steps;
if it is impossible to buy beams, use chairs with high backs, but the furniture needs to be further strengthened;
to perform lifts of the upper body in order to pump up the abs, the legs are fixed by pushing them under the bed or sofa;
You can use a backpack with sand as a weight for squats.

A complex for pumping up muscles for a girl’s whole body

Women can train using a split system, devoting a separate day to large muscle groups. Training is carried out 3 times a week for a month, then you need to change the program.

Complex for the development of all muscle groups for girls

Day 1 (upper body):

Do pull-ups or push-ups to failure three times.
Perform horizontal pull-ups - 10 to 12 times three times.
Do push-ups with a narrow hand position until failure three times.
Perform push-ups with your feet on a hill - 15x3.

Day 2 (lower body):

Jump squats – 30 seconds three times.
Walk with lunges - 20 times for each leg three times.
Raise your toes on the platform to failure three times.

Day 3 (muscle corset):

Perform a sit-up (lifting your body up while sitting) – 15x3.
Lift your legs while lying down - 15x3.
Perform diagonal twists - 20x3.
Bicycle – 30 seconds three times.
Stand in the plank for 1 minute three times.

You can study for 3 days in a row or take a break for 1-2 days. As in the previous complex, all exercises are performed without a break; the pause between sets should not exceed 1 minute.

The best foods to pump up your body quickly

Those who follow a diet that supports muscle growth, which should contain:

fish, meat and seafood;
cottage cheese, cheeses, kefir, yogurt, whole milk;
boiled eggs or cooked as an omelet;
legumes, including peanuts;
nuts, seeds;
honey;
buckwheat, oatmeal, barley porridge;
durum wheat pasta;
bran bread;
fruits vegetables.

Breakfast for muscle growth

Examples of snacks for muscle growth

Lunch and dinner for muscle growth
Your daily meal should consist of breakfast and four more meals. You will need 1.5-3 liters of water per day. There is no need to eat mayonnaise, ketchup, confectionery, or add too much salt to dishes.

How testosterone can help

Testosterone is a natural hormone produced by the body and has a positive effect on the development of muscle tissue. To increase its level you do not need to take drugs, just:

give up alcohol;
take vitamins;
be in the sun;
drink protein shakes;
get enough sleep.

High-intensity strength training itself promotes testosterone production.

We recommend reading about strength exercises at home. From the article you will learn about the effectiveness of strength training, the necessary attributes, a set of exercises for women and men, and exercises with a power cable. And here is more information about the set of exercises with a barbell.

In order to make the muscles more massive and prominent, and the body harmonious, it will take a lot of time and work. But this is realistic for any initial data. It is important not to miss classes, eat right and believe in your capabilities.

How to do the splits - the best exercises

Twine is an acrobatic element. It can be longitudinal, transverse and sagging. To do the splits you need to have the desire and regular training. But how quickly you can achieve your goal depends only on you. In this article we will look at how to do the splits in the shortest possible period of time and get acquainted with the most effective set of stretching exercises. Basic Rules…

We recommend reading: 15 reasons for poor sleep and finally getting enough sleep

Useful video

Watch this video about proper nutrition for gaining muscle mass:

Basic hand exercises

To properly pump up a man’s arms at home, you need to use effective exercises aimed at training certain muscles. The following training develops the biceps brachii, triceps, deltoid and trapezius muscles.

Standing Dumbbell Raise

We straighten up, our legs are shoulder-width apart, we slightly bend them at the knees, we take dumbbells and press our elbows to the body, pointing our palms inward. The front part of the disk of the projectile touches the hip line, then we lift the load to the shoulders as we exhale and slowly turn our palms, directing the back of them to the face. We hold the dumbbells at shoulder level for a few seconds and return to the starting position.

Professionals will tell you how to properly start lifting weights at home with dumbbells, so if you have any doubts about the correctness of the exercise, you can contact them.

Seated dumbbell raise

This is another way to get a toned, sculpted body in a home gym. The exercise is performed similarly to the previous one, but in this case the exercise is performed in a sitting position. To do this, you can use a comfortable chair, stool or bench.

Hammer

Starting position - standing, legs slightly wider than shoulder width, knee joints slightly bent. Arms are bent at the elbows, palms with dumbbells pressed to the body. The elbows do not move, we smoothly lower the dumbbells without changing the position of the palms, and immediately return them along the same trajectory.

Dumbbell overhead press

It is very easy to get a beautiful figure and pumped up muscles at home if you use the most famous exercise with dumbbells. In a standing position, the right hand rises with the projectile up, the left hand drops or is located at the waist. As you exhale, the arm with the load bends, and the head smoothly lowers, all other zones are motionless. In the same way, a two-handed bench press is performed using one apparatus.

We learned how to quickly pump up a guy at home, but what should girls do? Let's look at this issue in more detail.