How to build muscle at home from scratch: training programs for men and women

In this article we will tell you how you can pump up your muscles, make them strong, embossed and large, without use steroids. This muscle building guide is recommended not only for everyone for beginners in the gym, but also for experienced athletes who cannot overcome stagnation in strength indicators and muscle mass gain.

A strong , moderately inflated, sculpted body not only attracts the attention of girls, but is also the key to healthy joints, ligaments, tendons and blood vessels (which is why, on a subconscious level, any girl is drawn to a slender, sculpted guy , that is, a man who can bring healthy genome ).

Thanks to the development of the muscular system , a person becomes not only stronger, but also more self-confident, simply because the process of muscle growth is a whole technique , a system of rules and restrictions, adhering to and observing them, a person overcomes himself, his laziness , his shortcomings, and As a result, you get a conscious, self-confident, self-sufficient person who knows first-hand what it means to endure muscle pain and fatigue in the name of goals and results.

That is why any self-respecting man should strive to develop a muscular, physically strong body, one of the ways to achieve it is to pump up muscles (it is advisable, of course, to make them functional , sign up for a boxing/martial arts section, or independently perform additional aerobic exercise) .

How to build muscles in the gym

What happens to muscles during training

Muscles undergo significant changes from the moment you start training until you see visible results. The average time taken to achieve progress depends on the individual characteristics of the body and the duration of each phase in which the muscles are located. Naturally, every athlete wants to quickly and properly pump up at home in a week, but full development takes years.

Preparatory phase

Lasts approximately two to four months. At this time, the body is being rebuilt as it experiences serious stress. The energy supply system to the muscles is changing, now they consume more energy, because of this, a significant amount of ATP and glycogen accumulates in them. The nervous system ensures more streamlined and coordinated muscle function, the osseous-ligamentous apparatus adapts to new conditions, metabolism is carried out in a new way, and the volume of blood vessels increases significantly.

During this period, it is very important for the athlete not to strive to build up muscles at home as quickly as possible without or using exercise equipment, but to monitor the correct technique and use light weights for as long as possible. Muscle growth will be noticeable only at the second stage, the first is necessary to “lay the foundation” for further successful development.

Hypertrophy

This phase lasts more than two years, at this stage the muscle fibers begin to increase, and within a couple of years the person realizes his own potential, that is, the muscles reach their maximum size. With proper loads, the body weight of the average man during this time increases by 20 kg.

Hyperplasia

Further muscle development over 1-2 years occurs due to fiber division, this is achieved by working with light weight during high-volume training. During this period, it is possible to increase muscle mass by another 10 kg. Then comes the final stage.

System adaptation

A bodybuilder’s work is aimed at improving the efficiency of those body systems that inhibit muscle growth and expanding one’s own capabilities.

How to build muscle and principles of muscle growth

So, you decided to quickly build muscle, and don’t know where to start? In this case, this page of my blog will help you with this very well.

The information is given in a convenient, simple form, with all the necessary links and conclusions.

As you study this information, you may have more and more questions.

Do not worry. This is fine.

This is very simply explained by the fact that the less you know, the less points of contact you have with various facts and knowledge.

I'll explain it more simply.

There is a wonderful phrase that explains this phenomenon.

"I know that I know nothing"

This phrase was said by the ancient Greek philosopher Socrates.

The more you learn, the more strange things you encounter along the way. The more you want to know what you don't know. And it will be like this forever.

This is a kind of chain reaction that allowed our species “homosapiens” (“reasonable man”) to evolve, adapt and develop as a result of anthropogenesis (the part of human evolution in which our species appeared).

We grow when things are difficult for us. Our body CONSTANTLY ADAPTES.

At this point we will stop discussing with you for now and move on to the very essence of muscle growth, weight loss, in general, TRANSFORMATION of your body.

For now, remember one thing: THE BODY IS CONSTANTLY ADAPTING !

This will be enough for now.

Don't forget to follow the links provided in this article to gain a deeper understanding of issues related to building a beautiful body.

So, the main three rules to build muscles.

To pump up muscles (make them bigger), first of all, you need to adhere to the following simple rules:

Progressive overload is the BASIC principle of bodybuilding. In order for muscles to grow, you need to CONSTANTLY increase the load, otherwise there will be no point in the body growing.
High-quality recovery - consists of high-quality fractional meals (5-12 times a day) + sufficient sleep (8-10 hours).
Developed muscle sense - you definitely need to learn to FEEL your muscles while working with additional weights, so that the load hits EXACTLY THE TARGET, and is not “smeared” across the synergist muscles (synergists are muscles that perform the same contractile functions in various exercises, for example, triceps and pectoral muscles).

For now, there may be little that is clear. Do not worry. Soon everything will become much easier.

Let's talk about all the above principles in detail.

Progressive load

Load progression is the basic rule of bodybuilding.

Our muscles and the body as a whole constantly strive for balance (homeostasis).

An increase in muscles (the size of motor units) leads to an increase in energy expenditure, which is extremely disadvantageous for the body.

Just imagine, the body lives calmly in balance, and you are trying to force it:

To grow motor units (muscles), which requires a HUGE expenditure of building materials (proteins) and energy (carbohydrates).
Spending more energy due to an increase in consumers (muscles), which the body considers a serious threat to life. Muscles are very voracious things that spend enormous amounts of energy.

Over THOUSANDS OF YEARS of evolution, our ancestors were forced to save energy to survive, because... I had to move a lot, and there was very little food.

Our body was forced to adapt to this.

To force our body to do something that is not profitable for it (grow muscles), we need to show that it is BENEFITABLE and necessary for survival.

In fact, this is all very approximate and exaggerated. I hope you understand this, but it reflects the essence.

Okay, how do you show your body that it needs to grow muscles?

YOU NEED TO CONSTANTLY INCREASE THE LOAD IN YOUR TRAINING! This will give the body a signal that it needs to increase muscle size in order to insure against increasing stress in the future.

I have a cool article on this topic about supercompensation, read it.

The easiest way to progress the load is to increase the working weights. This is the simplest, but not the only way.

There are relatively safe and unsafe ways to increase the load. I will write below why they are called that.

Load progression methods:

Increasing working weights (on a barbell, dumbbells, exercise machines) = a safe way.
Increasing the number of repetitions of an exercise = safe way.
Increasing the total volume of load per workout (number of approaches in an exercise, number of exercises themselves, reducing rest between approaches) = unsafe method.
Super techniques (supersets, dropsets, forced reps, negative reps, cheating, etc.) = unsafe method.

These are the main ways to progress the load, but for most people increasing the working weights and number of repetitions will be enough .

Increasing weights and repetitions are two safe ways to progress, especially for beginners, because we have natural guardrails for these methods.

The body has a reserve supply of energy, which it always leaves to insure our health and life.

When you increase the load through working weights or repetitions, then at the moment when we experience muscle failure, the body maintains this reserve reserve.

The muscles grow, but there is no risk to health.

I recommend reading the article about muscle failure. After reading it, it will become clearer about this point.

If we increase the load by increasing the total volume of the load during a workout or by using super techniques, then the body depletes energy reserves MUCH DEEPER than the reserve energy reserve, i.e. there is a risk of overtraining.

If you just came to the gym, then I advise you to increase the load only through repetitions and working weights.

But this is only after 1-2 months of training, because from the first days you will need to go through a period of preparing the body for stress, which we will talk about below.

Let's, before I give you links to the necessary articles on my blog about the progression of loads, make the first two conclusions.

1 Conclusion: A beginner (no matter whether a man or a woman) must, from the very beginning, go through a period of preparing the body for physical activity (1-3 months).

Don't worry, I have a whole cool blog post about this period with a student's review. I'll give a link to it below.

2 Conclusion: Progression of loads at the initial stage (1-2 years) should occur by increasing working weights and increasing the number of repetitions.

So, articles on the topic of load progression for beginners, which I definitely advise you to read:

How to increase working weights in exercises;
The period of preparing the body for physical activity;
Super moves for super muscles;

From the above articles you will learn how to properly increase the load.

High-quality restoration

Many people think that bodybuilding is just training in the gym.

How wrong they are...

Bodybuilding is not just hard training, it is a WAY OF LIFE.

You work on building a beautiful body around the clock, because... muscle growth processes do not occur during training, but after it during rest.

So when you eat or sleep, you are also doing bodybuilding because your muscles are repairing and growing.

3 Conclusion: Muscles do not grow during training, but after it.

The process of resting after a workout is called post-workout recovery.

It often happens that a person trains well, is disciplined, does not miss training, but does not grow, or generally becomes smaller and feels worse.

What could be the problem? 99% in POOR RECOVERY!

With proper, balanced nutrition, the body receives all the necessary materials for the construction of new protein structures.

This process is called ANABOLISM (from the Greek ἀναβολή, “rise”)

The fact is that our body can be in several states:

Catabolism (nutrition is insufficient, protein and other structures are destroyed). This can also happen during heavy training.
Homeostasis (there is enough nutrition and sleep, enough recovery abilities to stop damage during training, the body remains unchanged).
Anabolism (enough nutrition and sleep + growth of protein and other structures occurs).

It is IMPOSSIBLE to achieve anabolism and catabolism at the same time.

First of all, we must get a little more calories than we spend! Many people wonder why they are not growing, although most of them do not take into account their limited diet (eating little) and their fast metabolism.

In order to start growing (enter a state of anabolism), one of the most important conditions is to take into account the quantity and quality of your nutrition.

There is a very simple way to control your nutrition.

Just start eating almost the same foods in the same quantities every day. This way you will be sure that you ate no less food necessary for growth than yesterday.

Recovery also includes the quality and quantity of sleep!

During sleep, amazing metamorphoses occur in the body (especially during adolescence). The entire system is recharged.

The hormones necessary for growth and recovery (testosterone, growth hormone, etc.) are released.

Try to go to bed no later than 22-23 hours and sleep at least 8-10 hours a day.

Useful articles on the topic:

Signs of overtraining;
Metabolism in the body;
Healthy lifestyle;
Should I drink water during training?
Essential Nutrients;

Be sure to read the articles above. I’m sure the picture about recovery and nutrition will become clearer.

Developed muscle sense

Many people have been practicing all their lives and do not know this concept.

Hence the severe limitation of their progress.

It seems like they’ve been pumping for years, but there’s almost no progress. How so?

In response they say that: “Genetics are bad”, “I work out for myself”, “I don’t work out much yet”, etc.

Surprisingly, this is not the problem, of course.

The problem is that they don't feel their target muscle during the movement and perform the exercises incorrectly.

In the first 1-3 months of training, forget about your working weights!

Reduce the load by at least half and work on the correct technique for doing the exercises.

Above I posted a link to an article about the period of preparing the body for physical activity. Be sure to read it! Otherwise, you will make the most common and dangerous mistake.

The fact is that when you start to progress weights with incorrect technique, the risk of injury due to “crooked” technique increases greatly. Stay safe.

4 Conclusion: In the first 1-3 months of training (no matter a girl or a man), we deliberately reduce the working weights in the exercises by 50% and practice the technique of performing the exercises. We try to feel our muscles at every point in the amplitude of movement of the projectile.

Must-read articles on this topic:

Feel your muscles;
Mysterious mental attitude;

Is it possible to pump up at home without exercise equipment?

How to properly swing at home from scratch, and whether it is possible - this question interests many. The answer cannot be unambiguous; it all depends on the athlete’s aspirations and motivation. Yes, of course, it is quite possible to train at home and build muscle without exercise equipment, but it is much more difficult and inconvenient than in the gym.

Recommendations for an ectomorph

This problem worries most of those who, from childhood, stood out among their peers with a bony physique.

This category of people needs to study recommendations on how to pump up an ectomorph at home.

For an ectomorph, to increase muscle mass by a small amount, you will need a tremendous amount of work on yourself.

It is advisable to start working with the body while still a teenager. It is during this period that your physique improves and by working on yourself, it is easier to pump up your muscles.

Over time, it will be more difficult to pump up the muscles, and you will have to make great efforts to achieve the goal.

To achieve an effective result, you need to strictly follow the rules developed by specialists.

Beginner mistakes

For beginners who want to quickly and correctly pump up their arm muscles at home, it is better to familiarize themselves with the main mistakes that novice athletes make in the pursuit of success. This will save them a lot of disappointment.

High expectations

Unfortunately, our ideas about the ideal figure arise from looking at pumped-up guys from glossy magazines who encourage us to become the same. A muscular body requires at least five years of fruitful work, and not several months of lazy “communication” with the barbell.

I want to have voluminous muscles!

To properly train and build muscles at home, you need to understand that the main goal is not gaining muscle and body mass, but enjoying the process itself, the ability to feel the muscles and their work. Well, success in this case will not keep you waiting!

Laziness

You can cancel a class for any reason: it’s raining outside, friends are inviting you for a beer, you’re in a bad mood, but you can pump up and build muscle mass at home only if you follow the routine and schedule of classes.

Where to start training

You have already studied part of the theory about the training process and are already beginning to understand what's what.

Below, we will begin to understand training issues more subtly. I hope you are alive there and the length of the article did not scare you)) But it will be to your benefit, friends.

You have already done a lot, you have read up to this point. Many can't even do that.

So, let's take it in order.

What to take with you to the gym

Once you begin to understand that you want to change your body, a person wonders what to take with him to the gym.

This is a very good and common question.

In fact, you and I can start training at home (more on this a little later), but the list of necessary things is unlikely to be significantly different.

Here is the list:

bag;
bath items: shampoo, shower gel (soap), washcloth, slippers, towel, underwear;
clothes: shorts/sweatpants, T-shirt, jacket (if it’s cool in the room);
shoes: sneakers, socks;
sports assistants: gloves, wrist straps (traction), belt; small towel;
training diary;
a protein shaker (if there is no opportunity to eat);
water bottle;

Don't train in slippers ! This is very dangerous from a safety point of view (your foot may slip at the most inopportune moment or something may fall on your foot), firstly.

And secondly, if you are a man, then you don’t need to torment gym goers with the smell of your feet. Be respectful to others.

I wrote more about what you need in this article:

What to take with you to the gym;

How to build muscles at home

By and large, muscles don’t care where you train them.

Even if you lift weights in the gym, even if you climb a palm tree on an island to get a banana, your body doesn’t care.

If you follow just a few rules of muscle growth, which we discussed above, then your muscles will respond to the load with growth.

The rules, as we remember, are simple:

Load progression.
We are recovering.
We feel the muscles.

The most important problem at home is the progression of the load.

7 Conclusion: If you can ensure the progression of the load, then you can start your training at home. The muscles don't care where they are loaded.

I wrote a separate cool article about how to pump up at home, which will answer many questions:

How to build muscles at home;

How to overcome fear and go to the gym

It is very difficult to change your lifestyle and start incorporating exercise and proper nutrition into your life.

Most people give up at the very rudimentary, initial stage...

At the stage when you still need to go to the gym.

The question is very important, and I don’t understand why I have hardly seen any information on this topic.

I think it's time to introduce you to my Productivity section.

It contains very cool articles not only on the topic of bodybuilding, but also on improving oneself in various areas, as well as my thoughts on certain topics.

By the way, many of my subscribers and readers come to my blog just to read something new from this section.

There are even subscribers who are not involved in bodybuilding, but only read this section! This is, of course, surprising. So, there really are some interesting thoughts there.

In this section, I wrote a detailed article on how to overcome fear and go to the gym.

Article to read:

How to overcome fear and go to the gym;

How to choose a gym

Sooner or later, almost all people will need to go to the gym in order to achieve serious success (unless, of course, you can buy all the equipment for your home).

The issue of choosing a gym can become very problematic if you have many of them in the city.

If, of course, like me, you are from a small town, then there is not much choice. Where there is a hall (usually the only one in the city), you go there.

Below I will list the basic rules for choosing a gym for everyone who has plenty to choose from:

Find all the halls within 40-60 minutes from home.
Make sure that the gym has everything you need: Olympic bars, weights of different sizes, locks, an excellent dumbbell row, racks for squats and bench presses, a horizontal bar, parallel bars, a vertical block and, of course, a cardio zone.
Locker room with turnkey lockers, shower, good ventilation, order in the room, preferably a small number of people.
When you decide on the hall, carefully approach the purchase of a subscription. Don’t fall for various marketing tricks, check everything yourself.

I wrote a separate cool article about choosing a gym in more detail:

How to choose a gym;

Selecting a training program

The next question that will confront you is.

And the question, I must say, is VERY IMPORTANT!!!

Most people train with ineffective, illiterate training schemes even at the initial stage, thereby limiting possible progress.

But I won’t talk about those who have not learned to train correctly for years in this article, because... here I tell you how to avoid the main difficulties for beginners.

Beginners usually have the following reservations:

Poor muscle-brain connection (a beginner does not understand and does not know how muscles contract), and also, they are not able to abstract themselves (forget that someone is looking at them).
Any physical activity is stress for an unprepared body, so there is no point in overloading the system with excessive weights
Muscle fibers adapt to new loads, so fairly rapid increases in strength and volume are observed.
There is no point in dividing workouts into splits (by body parts), because... this is necessary for a targeted, increased load on the muscles being worked.

In view of all of the above, we need to create an individualized training program that would take into account all the nuances.

I won’t describe them in detail now, but I will give links to all the necessary materials on my blog that you MUST READ:

Training program for beginners;
24 mistakes on the way to a beautiful body;
How long can you train?
How often to change your training program;
Training program for beginners! Next level;
How to correctly create a training program;

But that's not all, friends!

I wrote a very cool “Individual Training Program Selection System” that can help you choose a training program to get started for FREE.

To receive it, just enter your email below so I know where to send it.

The question of choosing a training program will disappear by itself.

In my system, you will choose a training program depending on your gender, age, fitness level and genetics.

The system is free, very simple and high quality. More than 20,000 people have already downloaded it on various services.

Download and enjoy for your health, friends.

Exercises without machines for beginners

Let's look at where and how to start training at home from scratch. To do this, there is no need to spend money on purchasing additional funds, because we always have our own “inventory” at hand - body weight.

At first, we perform the following exercises:

push-ups, reverse push-ups, headstand push-ups and other variations of this exercise;
pull-ups and other variations;
biceps curls;
triceps exercises using your body weight;
lunges;
squats, Bulgarian squats, pistol;
Romanian leg deadlift;
bending the legs from a lying position.

The best exercises without iron

Every novice athlete who wants to start lifting from scratch at home and become a muscleman must master 10 basic exercises that can be performed in a hotel, at home, outdoors or in another convenient place.

Squats

Exercise 85% of the body's muscles. Starting position – feet shoulder-width apart with toes slightly turned out. When squats, the back remains straight and the buttocks are pulled back. The heels are pressed into the ground and the knees are brought forward and outward. For added balance, you can move your arms forward.

Other variations: sumo squats - with legs wide apart and one-legged squats.

Push ups

Works the triceps, chest, back and shoulders.

Other types of exercise: with a wide or narrow position of the arms, with the feet resting on a chair or wall.

Reverse push-ups

We use a chair, bed or coffee table as support. Don't forget to keep your head straight, your spine should be in the correct position. Works the triceps and pectoral muscles.

Wall Squats

Develops endurance and works the quadriceps. With your back close to the wall, we sit on a “virtual” chair so that the angle between your hips and the wall is 90 degrees. Maintain this position for at least 60 seconds.

Burpee

An exercise that combines a jump and a push-up. From a standing position, we squat down, bounce with our legs, as if doing a push-up, and perform the reverse sequence of actions.

Plank

This is a very effective exercise that will help you build a beautiful, sculpted body at home. Lying down, keep the weight on your forearms and toes, pull in your stomach and remain in this position for at least 90 seconds.

Side plank

It is performed like the previous one, but the body rests on one arm.

Superman

Lying on your stomach, stretch your arms forward, raise them, as well as your head and legs, and hold for some time in this position.

Crunches

We lie on our backs, hands behind our heads, legs bent at the knees. Raise your knee and at the same time strain your abdominal muscles, try to touch your right elbow to your left knee, then vice versa.

Lunges

We make sure that our back is straight and our shoulders are straight, and we try not to sway when transferring our body weight from one leg to the other.

Equipment for full training at home

Let's take a closer look at how to pump up at home, and where to start training? This requires a small amount of time and knowledge of the exercises.

The purchased equipment will help make pumping your body in a rocking chair at home more effective:

Dumbbells with the ability to change weight. The heaviest one should weigh at least 32 kg.
Karimat is a fitness mat. Needed for performing abdominal exercises.
Horizontal bar. Now you can purchase a removable one or install a stationary one in the doorway.
Bars. Houses are attached to the wall.
Elastic bands with varying degrees of elasticity.

What to replace it with?

What to do to properly pump up your body muscles at home if you don’t have all the necessary tools?

Undoubtedly, in every apartment or house there are chairs with high backs - after strengthening them, you can use them as bars. Calf exercises can be performed using stair steps or high thresholds. With our legs tucked under the bed, we do sit-ups, crunches, and exercises for the back muscles. You can use any convenient items as free weights: plastic bottles filled with water or sand, pipe scraps. For weighted squats we use a heavy backpack.

It is strictly not recommended to use electronics or pets as cargo. Well, in order to effectively pump up muscles at home, don’t forget to create a program or use a developed set of exercises.

November 10, 2015

Dmitry Pokrevsky Entrepreneur. Getting ready for retirement. I decided to save money not for medicine, but for health. In three years he changed himself beyond recognition. Six pack abs and several marathons are just a small part of the health that Dmitry has accumulated.

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Let's think about it. We need muscles that we can build with bodyweight exercises. Let's say we don't have any devices at home. No horizontal bar, no dumbbells, and especially no barbells.

I think there are several such muscles. Muscles of the legs, abs, back, chest and arms.

We can start doing squats, crunches, planks, hyperextensions, and various push-ups. These exercises train different muscles. So which is better to stop at?

I think that if you look at it in the future, it makes a lot of sense to start training your core muscles at home. This is a large muscle group that surrounds the body at the lumbar level.

● Oblique abdominal muscles: located on the sides of the body and help perform side bends and rotations of the body;

● Rectus abdominis: defined muscles on the front of the abdomen. Works when doing crunches. Those. when the chest approaches the pelvis.

● Transverse abdominis: a deep-lying muscle located under the rectus muscle. Pulls the abdominal wall inward.

● The gluteus minimus and medius muscles, as well as the hamstring muscles (yes, they are also part of the core muscle group).

These are the most untrained muscles we have. We sometimes walk with our feet, but we have completely forgotten about our abs and back.

Here are some other benefits of a strong core:

1. Flat stomach.

2. Good posture.

3. Strong hip joints.

4. Strengthening the genitourinary system for everyone and especially women.

5. Good support for internal organs. The buds will not drop.

6. Confident body balance.

You can train your core muscles at home. All you need is a yoga mat or a double folded blanket. What are the benefits of starting to strengthen your core muscles?

If your goal is to have a strong core, you'll probably want to get a flat stomach and six-pack abs. But you can’t build cubes with exercise alone. It will be necessary to reconsider the diet. It would be advisable to add cardio exercises. And all this will only benefit your body.

Where to begin?

In the video I showed the exercises that I started with myself. Start with 2-3 exercises for the abs (at the very beginning), plank (time in video 4:24) and back (6:26).

Do 10-20 repetitions. Start the plank with 30-60 seconds. Choose the specific number of seconds yourself - focus on your physical form. The last reps should be difficult, but not overwhelming. The next day after the first classes, your abs will be very sore. Don't be alarmed, it will pass. Train your abs and back 2-3 times a week.

If you want to understand ab training in more detail, then look for Brungardt Kurt’s book “The Perfect Abs.” I started my training with the exercises from this book. I spent 8-10 minutes a day on this. They helped me get involved in regular training and see the first results.

Brainstorming results

Now let’s summarize our brainstorming about invisible exercises.

Thank you all very much for your participation. It's difficult to single out just one. Well done everyone, all comments are to the point.

Therefore, the prize is for everyone who offered their exercises! Today I will send you the e-book Joel Fuhrman “Nutrition as the Foundation of Health. The easiest and most natural way to restore your body’s strength and lose excess weight in 6 weeks!

And let's keep moving. All your activities are still not tedious and accessible. Walking, jumping rope, a few minutes spent doing squats, stretching in a comfortable manner. Now you have the opportunity to work on your core muscles. Choose what you like best and what you feel you have more problems with.

Write what topics interest you. What problems arise when trying to start training? Where do you stumble every time? Ask your questions, and I will answer them in the following articles.

All tasks of the challenge can be read here:

Healthy lifestyle

A set of exercises for all muscle groups with equipment

The schedule for exercising and pumping up muscles at home for men or women can be discussed with a trainer. The following is a program performed three days a week.

Monday

Exercise	Number of repetitions, execution conditions
Warm-up	5 minutes
Crunches from a lying position	4 sets of 15 times, the number of repetitions increases over time
Hyperextension on a bench	4 sets of 15 reps
Wide-grip chest pull-ups	4 to 10
Bent-over dumbbell row	4 to 10
Reverse medium grip pull-ups	4 to 10
Standing dumbbell curls	4 to 10
Hammer	4 to 10

Wednesday

Exercise	Number of repetitions
Warm-up	5 minutes
Lunges with dumbbells	4 to 12
Squats with dumbbells	5 to 15
Standing dumbbell calf raise	4 to 25
Press with dumbbells from a seated or standing position	4 to 10
Dumbbell Raise	4 to 10
Bent-over dumbbell raises	4 to 10

Friday

Exercise	Number of repetitions
Warm-up	5 minutes
Leg raises on the horizontal bar	4 to 20
Dumbbell bench press	4 to 10
Push ups	4 to 15
Dumbbell flyes from a lying position	4 to 12
Dips	4 to 10
Push-ups, narrow hand position	4 to 15
French press	4 to 10

Exercises to focus on

It's no secret that muscles consist of two types of muscle fibers: fast and slow. They react differently to the load and, accordingly, have different effects on the appearance of the athlete - some become more massive and voluminous, while others no longer have the same effect on external massiveness. However, this does not mean that you should only form a “base”. Of course, this makes a certain sense, look at powerlifters, they are all quite big, but if we talk about a beautiful and aesthetic body with maximum pumping, then this option will not suit us. It is necessary to select exercises and the style of their implementation so as to load as many muscle fibers as possible, which will lead to better muscle growth. Next, the main exercises will be broken down by muscle group.

Breast

Dumbbell Bench Press

It is believed that the best exercise for increasing mass is the bench press. On the one hand, this makes sense, but on the other hand, this exercise uses a lot of muscles (shoulders, triceps, chest, even a little core). For beginners, it is quite suitable to add strength and strengthen the core muscles of the upper body. However, to grow muscle mass in the chest, I recommend switching to the dumbbell press, since in this exercise the chest is isolated more, and the trajectory of the projectile is also greater. In addition, at the bottom the chest is in a more stretched state than with a barbell, and at the top there is a better contraction, which stimulates more fibers and leads to better growth. I also recommend starting your chest day with dumbbell presses in a vertical (30 degree) incline, because... Often in athletes it is the upper chest that lags far behind.

Lying dumbbell flyes

Dumbbell flyes while lying on a bench are also an extremely necessary and important exercise for isolating the chest and stimulating it. You can use it as a preliminary muscle fatigue (as a means of intensifying a workout) or at the end to pump up the muscles and provide a greater flow of blood to them for better recovery. It is better to perform a dumbbell fly at the end of the workout, and after it do a final isolation exercise, for example, crossover crossovers in a multi-repetition style.

Back

Pull-ups

The best exercise for growing the entire back frame is pull-ups: wide grip, narrow grip, reverse grip, V-handle, and so on; Various pull-ups are a must-do to create a great back. They work great for getting back width and thickness; the arm muscles are also strengthened, especially the biceps. Of course, you shouldn’t stop at just pull-ups.

Bent-over barbell/dumbbell row

If you are not yet very successful with pull-ups, then you can do vertical block rows; they are slightly inferior to pull-ups in terms of benefits, but not much. The vertical block row also has a good effect on the width of the back. And for its thickness, so that it seems voluminous, it is necessary to include various horizontal rows - barbell and dumbbell rows in an incline position are best suited.

Deadlift

You shouldn’t forget about the deadlift either, because it is considered the most important mass-building exercise, since it uses approximately 2/3 of the muscles of the whole body, gives an excellent hormonal response and helps to add muscle to almost the entire body and on the back, in particular. Personally, this exercise has helped me a lot in improving the quality of my back, but do not forget about the correct technique, do not chase the weights!

Shoulders

Seated dumbbell press

Barbell and dumbbell presses are good for shoulder growth, and here the story is about the same as with the chest press - it’s better to use dumbbells for better development. I recommend doing this exercise while sitting. If you bench press while standing, a lot of energy will go into maintaining body stability and the weight you can lift will be an order of magnitude less, so try to do this exercise while sitting.

Lateral dumbbell raises

At the end of the workout, the best exercise for pumping the shoulders will be raising dumbbells from the sides; it stimulates the medial head of the deltas, which is most responsible for the visual width of the shoulders.

Trapezoid

Shrugs with dumbbells

Shrugs are definitely the main and, practically, most used exercise for pumping up the trapezius. It is important to do them in full amplitude, almost shoulders to ears, but do not overdo it. The close-grip barbell row also works well for the trapezius, so don't forget to include this exercise in your workout.

Biceps

Barbell curls

It has been known since the time of Arnold that one of the best exercises for gaining muscle mass in the arms is the biceps curl and, most importantly, it should be with a straight bar. However, if you have problems with your wrists, you can also use an EZ barbell, but it is better to use a straight barbell, because it forces you to keep your wrists straight, which puts extra stress on your arms and adds difficulty and muscle activation to this exercise.

Scott bench dumbbell raise

Curling the arms on the Scott bench (a man with very famous arms) also perfectly stimulates the growth of arm muscles. It is best to perform it with a straight barbell, but you can also use dumbbells to work your arms separately to avoid imbalance in development, if any appears or exists.

Triceps

Close grip bench press

The best exercise for increasing triceps muscle mass is the close-grip bench press. It is thanks to this exercise that you can add a lot of volume to your arms. When performing it, it is important to feel the work of the triceps, and not the chest, then this exercise can definitely help you with your goals.

French bench press

A slightly more isolating exercise is the French press. It can be performed on an inclined bench, horizontal, lower the barbell to the neck, to the nose, to the forehead or behind the head - whichever you prefer. Although it’s not worth stopping at one option, because... they all affect different parts of the triceps muscle differently. I recommend starting with a regular French bench press, lowering the bar to about forehead level.

Forearms

Forearm flexion/extension

Barbell or dumbbell wrist curls are exactly the kind of exercises that will help you target your forearms and build muscle on them, however, I have never worked on my forearms separately because... with the right technique and a good training program they progress well without additional load, and I would not waste time on this, especially at the beginner level.

Press

Hanging Leg Raises

Hanging leg raises on the bar work well for the abdominal muscles. This is one of the most difficult exercises without additional weight, as it requires some strength in the abdominal muscles. However, the result obtained from this exercise is very, very impressive.

Vertical block crunches

Abdominal curls in a vertical block while standing or sitting (prayer) also allow you to get a good feel for the entire frame of the abdominal muscles and have a great effect on their growth and strength.

Legs

Squats

For overall leg mass, the most important exercise is, without a doubt, the barbell squat. They engage a huge portion of the muscles in the body and produce a powerful hormonal response.

Deadlift on straight legs

Stiff-legged deadlifts are best for the hamstrings. Unlike regular deadlifts, the back muscles are used less, and the thigh muscles are under constant tension, which has a great effect on their growth.

Leg bending and extension in the simulator

At the end of the workout, bending and extending the legs in the exercise machine works well as a final pump.

Caviar

Smith machine calf raises

The best exercise for increasing calf mass is the Smith machine calf raise. I advise you to perform 10-20 repetitions with heavy weights with minimal rest between sets. This will be an excellent stimulation for their growth.

How to pump up your legs

Pumping leg muscles at home for men is carried out in the following way:

Squats with a load. We take an object weighing at least 30 kg in our hands and perform squats until worn out. We rest for one minute.
Jumping rope. We jump at an average pace for 3 minutes. We rest for one minute.
Jogging. We organize a run of at least 3 kilometers. We rest for a few minutes.
Single leg squats. We perform it at the end of each workout.

Every 3-4 workouts we gradually increase the load.

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.

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.

How to pump up muscles for a girl. Differences from men's training

Despite the fact that we are one biological species, our approach to the training process should be somewhat different for the following reasons:

Girls have much less testosterone (the main anabolic hormone) by about 10 times.
The depth of immersion in a state of muscle failure is different for men and girls.
The nutrient accumulation system in girls works more intensively.
Women's muscle size is smaller than men's.
Women have less muscle in their upper body than in their lower body.
The difference is in the one rep max.
Monthly cycle.

I will not consider the above reasons in detail now. Below I will provide links to articles that girls will definitely need to read, where all the intricacies of women's training are described in detail.

The main thing to understand is that girls and boys cannot train according to the same training schemes.

Very often I see how guys, and even worse, coaches, train their girls or wards using the same type of programs.

The girls have been plowing for months, but there is practically no progress. All such training in men's programs for an unprepared girl, as a rule, is accompanied by severe overtraining and very weak progress.

6 Conclusion: The training process for girls and men should be different due to structural features and differences.

Required (!) reading:

The best training program for girls;
How to gain muscle mass for a girl;

Nutrition rules

Becoming pumped up with full body exercises at home cannot be achieved only through progressive training. Proper nutrition plays a big role in this fight, and success depends 70% on it.

Here are the main recommendations:

you need to eat 5-8 times a day, be sure to have breakfast;
drink 1.5-3 liters of water daily;
per kilogram of body weight the body needs: 2 g of protein, 0.5 g of fat and 4 g of carbohydrates;
give up mayonnaise, ketchup, sugar and other useless products.

Best Products

It is preferable to eat the following foods:

fish;
meat;
seafood;
eggs;
dairy products;
legumes;
porridge;
durum pasta;
nuts, seeds;
honey;
vegetables;
fruits;
wholemeal bread.

Important Terms

There are many ways to pump up at home, but a monthly training program, according to the recommendations of experts, should be developed accordingly and include the following areas:

Strength training is for muscle growth.
Cardio training is for burning fat.

Well, high-quality nutrition is necessary to achieve a sculpted, beautiful figure.

And, of course, the main rule that should guide all those who are interested in how to quickly build up body muscles at home is to eliminate all distractions during training. Neither phones nor what is happening around you should distract you from your goal. For a successful result, you need to concentrate and perform the exercises with full dedication!