Basic program for gaining muscle mass. The best weight training program - bodybuilding for real men

Muscle gain - this is a complex adaptive anabolic process, which can proceed, both due to the hyper-trophy of muscle fibers, and due to their hy-per-plazii, but for this, so that this process does not rest on the "ge-no-ti-ch-cs-c-t-lok", except for us -shech-qualities at-le-tu not-about-ho-di-mo also to develop non-wee-nye systems. Pro-g-ram-ma na-bo-ra we-shech-noy mass is-la-et-sya tre-ni-ro-voc-ny plan for a year, with mik-ro and mak-ro per-ri-o-dov, each of the to-ryh pres-le-du-e their z-da-chi, one-but-in-re-men-but with with this, posing-how-to-restore-nav-li-vat-Xia those sis-te-mam or-ga-niz-ma, who were -dy-blowing per-ri-od, which in the ito-ge pos-vo-la-et at-le-tu-de-pre-py-s-t-ven-but long-tel-ny-ri -od on-bi-rat clean we-shech-nyu mass-su.

The program for gaining muscle mass assumes two key points: firstly, the physical and mental readiness of at-le-ta to use this pro-g-ram-we and, secondly, the mac-ro-per-ri-o-di-zation of the tre-no-ro-voch-no-th process and the ta-nia. It is important to consider, and ind-di-vi-du-al-nye oso-ben-nos-ti at-le-ta, such as sa-ma-to-type , from what will be-de-wi-network ra-qi-on pi-ta-niya, we-shech-ny com-zizion , from what will be the-wi-network of pre-va-li-ru-yu-si-type on-g-ruz-ki, as well as the speed of the volume of substances that to-paradise partly for-see-sit from sa-ma-to-ti-pa, but cor-re-li-ru-e is not directly with him, you -de-lim it, as a separate factor, op-re-de-la-yu-sh-l-ness of each mac-ro-per-ri-o-da. From all that is said above, it follows that, using this pro-g-ram-mu tre-ni-ro-wok, at-le -that does not succeed in "taking more and ki-giving more", but when-we-get-t-t-ni-ro-voch-ny diary, ana-li-z- ro-vat re-zul-ta-you and kor-rek-ti-ro-vat pro-g-ram-mu under yourself.

Conditions and regulations using the program

Physical - we put these conditions in the first place, since they op-re-de-la-yut not only the possibility of using-by-l-zo-va-nia pro-g-ram-we na-bo -a mouse-shech-noy mass from the point of view of the tse-le-so-ob-d-n-ty, but also the possibility of its use with points of vision be-zo-pass-nos-ty. If at-years will not be ready to fi-zi-chi-ki, then he, most likely of all, will-chit trauma, ne-re-tre-ni-ro- van-nost and you will-need-den-time-but-in-general-stop-tre-ni-ro-va-t-Xia. At the same time, the physical conditions are very simple: no less than three years of experience, no less ka-za-te-li for 8 rep-re-niy in zhi-me le-zha - 100% sob-s-t-ve-no-go weight, in pri-se-da-ni-yah with a rod - 150% sob-s-t-ven-no-go weight and in hundred-but-howl cha-ge - 150% sob-s-t-ven-no-th weight.

Moral - this is, first of all, the athlete's readiness to strictly follow all the pre-pi-sa-ni-yam about-g-ram-we, as well as the availability of such a possible ti. If at-years you need to work 12 hours a day, sleep less than 8 hours, in general, if you try at this moment it does not appear at-o-ri-tete-noy, then it is better to use more simple worries -Location systems-those-we. The bottom line is the same! If at-years will not be able-to-sing rest-to-nav-li-va-t-sy, then the trail-s-t-vi-em will be-blown by the grass-we and re- tre-no-ro-van-nost, if-if-will-to-sing-to-s-s-chal-ku-chal-ku, then the trace-with-t-vi-em will s-t-vie re-zul-ta-ta. On the other side, bad tre-no-ditch is better than her from-day-s-t-vie! About-s-weigh-s-those health-in-your-ability and decide, on-with-to-l-to-you-you-go-to-put on the first it’s a sport, because this pro-g-ram-ma from you is a-t-re-bu-et.

Macroperiodization - this is the key moment of the program, the poz-la-yu-si-n-bi-rat chi-s-th m-shech-ny mass-su. On one of his se-mi-na-dvars, George Pha-rah said: « If you can't show the press in the inter-se-zo-nye, it means, you are not bo-di-bil-der»! Many people were skeptical about this, but Kai Green's re-zul-ta-you since he worked with Jor-d- press Fa-ra-hom, sharply improved, in the first place, the quality of the muscle mass improved. The idea for-to-lu-cha-is-sya in ana-bo-li-ch-c-zis-ten-t-nos-ty, which is paradise for sieves from the under-skin fat. The more fat in the or-ga-niz-me, the less ana-bo-li-chi-ky effect from tre-ning-ga! This process looks like this: more fat -> you-she-su-li-no-vaya re-zis-ten-t-ness -> stress en-do-plas-ma-ti-ch-k-go re-ti-ku-lu-ma -> we-shech-naya and lep-ti-n-vaya re-sis-ten-t-ness -> from-day-s-t-vie we-shech-no-th growth and increase-che-chi-roy pro-s-loy-ki.

During the mass gain, the athlete, in any case, is forced to consume calories in everyday life, because otherwise, the or-ga-niz-ma will not have resur- owls for syn-te-za new co-k-ra-t-tel-squirrels. What to do? Che-re-do-vat pe-ri-o-dy na-bo-ra we-shech-noy mass and "dry-ki"! But, by-s-kol-ku su-shchess-t-woo-there are two prin-ci-pi-al-but different me-to-da na-bo-ra we-shech-noy mass, but named-but g-per-trophy and g-per-pl-zia, then the first 6 months at-let will work for g-per-trophy we -shech-nyh-lo-con, and after-le-du-yu-si-6 months to g-per-pl-zia. By-e-t-mo, the first three months at-let ra-bo-ta-e in s-lo-vom mode, then 3 months-tsa class-si -check-to-go mas-so-on-bor-no-go tre-ning-ha, direction-equal-no-go to the g-per-trophy, after four half -ra me-sya-tsa at-let "su-shit-sya", is-in-l-zuya be-z-uh-le-water-di-e-tu, then two me-sya tsa pam-ping-ga, half-to-ra - "dry-ki" and another 1 month pam-ping-ga.

Customization muscle building programs

Self-type - this is one of the main criteria for building a system of pi-ta-nia during the time of the start of the mass and the pro-work of the power of the power -for-te-lei. This parameter, of course, is important, and when you choose di-e-you for "dry-ki", but in this program-me "su-sew- sya "not-about-ho-di-mo on be-z-ug-le-vod-noy di-e-te, in-with-col-ku for 6 ne-del be-z-ug-le-vod -ki or-ga-nizm us-pe-va-e-re-build-it-to use-the-use of proteins and fats in the amount of energy, in-e-to-mu, when-yes at-years again on-chi-na-em there is ug-le-vod, then pro-is-go-dit su-per-com-pen-sa-tsion , you-zy-va-yu-schaya ana-bo-li-ch-ky effect.

In total, there are three self-types: ectomorphs, mesomorphs and endomorphs, which you can read about in more detail. Ra-tsi-on pi-ta-niya in any case will be-about-one-on-one, but at-le-tu not-about-ho-di-mo kor- rec-ti-ro-vat daytime calorie-ness in such a way that at-years us-pe-shaft rest-sta-no-vi-t-sya between do tre-ni-ditch-ka-mi, one-new-re-men-but with this, lowering the growth of the fat-ro-howl pro-s-loy-ki to min-ni-mu-ma. Also from sa-ma-to-ti-pa za-vi-sit and pi-ta-nie at-le-ta post-le tre-ni-rov-ki , in-s-kol-ku, na-n-ri-mer, ek-to-morphs bys-t-ree ras-ho-du-yut ener-ge-ti-ches-kie for-pas-sy than en-do-morphs, in connection with which, after-le-tre-ni-ro-voc-t-n-n-t-i-n-l-cha-e-x in the core ... In detail about how the pi-ta-t-Xia follows in time for the we-she-mass-sy, you can read , but about how to enhance the effect of mas-so-on-boron di-e-you,.

Muscle composition - this is a genetically given parameter, which is op-de-de-la-et ko-li-ch-t-in muscle cells, as well as co-relation fast and slow mice-lo-con in the or-ga-niz-me. It is important to note that in some muscles of one and the same at-le-that can-gut pre-ob-la-give fast-t-ry us- shech-nye fibers, and in other muscles, slow. From a practical point of view, bo-di-bil-de-dov, this question is in-te-re-su-et in the sense that slow- shech-nye w-lok-on not-about-ho-di-mo tre-no-ro-vat with volumetric tre-ning, and fast-t-ry in-ten-siv-ny. Left-to-va-tel-but, in-with-kol-ku pro-g-ram-ma na-bo-ra we-shech-noy mass-sy pred-la-ha-et at-le-tam di -a-pa-zon pov-re-niy from 6 to 12, then each at-years should-be-wives-to-bi-rat-so-ko-if-honest-to-re-niy and the speed of you-no-ness of each repetition, which is the best of all sti-mo-li-ru-yut gi-per-tro- fiyu muscles.

Unfortunately, you can only understand which type of training is best suited for you, but you can only do it, try -to dig muscles in an explosive tech-no-ke, slow pro-quality and, watching over his-and-mi re-zul-ta-ta-mi, choose what suits you best. The first sig-na-lom can serve-live re-zul-ta-you si-lo-in-go per-ri-o-da, since-ku for s-lo-vy-ka -for-those-whether ot-ve-cha-yut, in the main, fast mice-wolves-on. But it should be noted that the bone con-s-ti-tu-tion also influences the strongest there is a length of arms, legs and a cor-poo-sa, by-e-t-mo do one-nos-initial you-v-dy, ori-en-ti-ru-yas on si-lo -with-for-those-whether, not-possible-but! Not-about-ho-di-my time-under-load for training fast muscular vo-lo-con - 15-25 seconds, slow -th - up to 50 seconds.

Training plan gaining muscle mass

Strength program

Monday - 1st training
Squats (50%) - 5 sets of 5 reps
Power press (75 - 100% ) - 5 sets of 5 reps
Superset ( 2 exercises ):
French bench press
Dumbbell Breeding - 5 sets of 10 reps

Wednesday - II training
Reverse hyperextension - 3 sets of 10 reps
Deadlift (75 - 100% ) - 5 sets of 5 reps
Wide grip pull-ups - max 5 sets
Superset ( 2 exercises ):
Leg curls - 3 sets of 12 reps
Calf Raises - 3 sets of 20 reps

Saturday - III training session
Squats (75 - 100% ) - 5 sets of 5 reps
Romanian Deadlift - 3 sets of 12 reps
Power press (50%) - 5 sets of 5 reps
Arnold Press - 3 sets of 10 reps
Hammer Curls - 3 sets of 12 reps

Notes * rest between approaches in exercises with 75-100% load - 3-5 minutes, in the rest of the exercises-not-no-rest 60-90 seconds. Na-g-ruz-ka-re-du-is-Xia only in the main control-not-no-yah, one-well, no-de-de-lyu at-years, you-pol- nia-no control-no-nia with 100% of g-ruz-ki, in the second with 75%. The duration of the power program is 3 months.

Weight program

Barbell Shoulder Squats (50%) - 4 sets of 12 reps
Bench press (75 - 100% )
Dumbbell Angle Press (75 - 100% )
Superset ( 2 exercises ):
Arnold Press - 4 sets of 8-12 reps
Front dumbbell curls - 4 sets of 8-12 reps
Hanging leg curls - 3 sets to the maximum

Wednesday - latissimus dorsi and delta
Bent-over barbell row (75 - 100% ) - 4 sets of 6-12 reps
Wide grip pull-ups - 4 sets to the maximum
Lower Block Rows - 4 sets of 8-12 reps
Shrugs - 3 sets of 20 reps
Superset ( 2 exercises ):
Barbell Rows to the Chin - 4 sets of 8-12 reps
Crossover swings - 4 sets of 8-12 reps
Hyperextension - 4 sets of 15 reps

Friday - legs and chest
Squats (75 - 100% ) - 4 sets of 6-12 reps
Romanian cravings (75 - 100% ) - 4 sets of 8-12 reps
Triset ( 3 exercises):
Leg curls - 3 sets of 12 reps
Leg Extensions - 3 sets of 12 reps
Calf Raises- 3 sets of 20 reps
Bench press (50%) - 4 sets of 12 reps
Dumbbell breeding- 4 sets of 12 reps
Reverse hyperextension- 3 sets of 15 reps

Notes * Rest between approaches - 60 seconds, load-ka-re-do-it-sya in exercise-not-not-yah, where pro-prices are indicated 75-100, so-from -vet-s-t-ven-but, in one-well, not-de-lu at-let-t-ni-ru-e-xia with 75% of the work -with 100%. The duration of the program is 3 months.

Drying program

Monday - chest and arms
Bench Press - 4 sets of 12 reps
Bench press at an angle - 4 sets of 12 reps
Dips - 4 sets of 12 reps
Superset ( 2 exercises ):
Biceps curls
French Press - 5 sets of 12 reps
Hanging leg raises- 5 sets to the maximum
Block Crunches - 5 sets of 30 reps

Wednesday - latissimus dorsi and deltas
Bent-over barbell row- 4 sets of 12 reps
Upper block thrust- 4 sets of 12 reps
Lower block thrust- 4 sets of 12 reps
Reverse Grip Row - 4 sets of 12 reps
Superset ( 2 exercises ):
Barbell pull to the chin- 5 sets of 12 reps
Dumbbell Side Swing - 5 sets of 12 reps

Friday - legs
Squats- 3 sets of 20 reps
Leg Press - 4 sets of 15 reps
Romanian Deadlift - 5 sets of 12 reps
Superset ( 2 exercises ):
Leg curls - 3 sets of 15 reps
Leg Extensions - 3 sets of 15 reps
Superset ( 2 exercises ):
Toe Press - 3 sets of 20 reps
Calf Raises- 3 sets of 20 reps

Notes * rest between sets 30 seconds, is-to-l-th-c-tav-la-are-sit-da-ni imo from-dy-hat mi-well-tu. The load is not che-re-du-e-xia, prog-res-si-ro-vat it is not necessary, it is important to hold the ve-sa max-si-mal-no prib-li-wives-ny-mi to from-the-first knowledge-che-no-pits. The duration of the pro-g-ram-we is half a month.

Pumping program

Monday - Chest and Front Delta
Dips on the uneven bars- 4 sets of 15 reps
Superset ( 2 exercises ):
Dumbbell Angle Press- 4 sets of 12 reps
Dumbbell breeding- 4 sets of 15 reps
Superset ( 2 exercises ):
Arnold Press - 4 sets of 15 reps
Dumbbell curls in front of you- 4 sets of 15 reps

Tuesday - legs
Superset ( 2 exercises ):
Leg curls - 4 sets of 15 reps
Leg Extensions - 4 sets of 15 reps
Squats- 3 sets of 15 reps
Superset ( 2 exercises ):
Romanian Deadlift - 4 sets of 15 reps
Reverse hyperextension- 4 sets of 15 reps
Standing Calf Raises- 3 sets of 20 reps Friday - back and deltas
Bent-over barbell row- 4 sets of 12 reps
Upper block thrust- 4 sets of 12 reps
Lower block thrust- 4 sets of 12 reps
Shrugs - 3 sets of 20 reps
Superset ( 2 exercises ):
Raising hands with dumbbells- 4 sets of 15 reps
Dumbbell Routing - 4 sets of 15 reps

Notes * Rest between sets of 60 seconds, load-ku at-years is not che-re-du-et, every try-no-ditch-no-ob-ho-di-mo to urge her ... The duration of the program is 2 months, after four at-years, for half a month, again, sa-dit-sia on be-z- ug-le-water-di-e-tu and na-chi-na-et tre-no-ro-vat-Xia on the programs-me on dry-ku. According to the source of the po-lu-to-ra me-sya-tsev at-let uve-li-chi-va-et ka-loriy-ness and another 1 month za-ni-ma - yes, according to the programs-me pam-ping-ha. So-kim-ra-zom for the year, the first 3 months-tsa - si-lo-waya prog-ram-ma, the second 3 months-tsa - mas-so-na-bor-naya prog-ram-ma, then 1.5 months - "sush-ka", 2 months - pam-ping, 1.5 months - "sush-ka" and 1 more month - syats - pam-ping.

Gain weight quickly it is possible without pharmacology, but for this you need a competent plan for gaining muscle mass, an appropriate diet, some level of training and a real desire to achieve your goal, since the program will force you to build your entire life schedule around training and recovery. A completely newbie will not be able to quickly gain mass, the athlete should already be more or less prepared, that is, the athlete should learn the technique of performing the exercises, already have a good neuromuscular connection, in general, the athlete's training experience should be about six months. If you just came to the gym and are looking for a program with which you will amaze everyone on the beach next summer, then you need to study the rules of bodybuilding for beginners and use the appropriate training program.

A well-trained athlete will not be able to gain mass quickly either, well, that is, if you weigh over 100-110 kg, then this plan for gaining muscle mass, of course, will work for you, but not as noticeably as for an athlete with a weight of 70-80 kg. This does not mean that the program for a trained athlete will not be effective, on the contrary, it is simply possible to gain weight quickly only up to a certain stage. For example, if an athlete with a mass of 70-80 kg in 4-5 months on this program can gain 10-12 kg, then an already trained athlete will gain only 4-6 kg, but his weight will be of higher quality. It should be understood that, in general, it is impossible to gain more than 5-7 kg of muscle cells in a year without pharmacology. Those 10-12 kg, which an athlete weighing 70-80 kg will gain, will consist of 50-60% of water, creatine and other "muscle factors", but 4-6 kg of a trained athlete will mostly be formed by hypertrophy of the myofibrillar apparatus.

Significant advantages of this plan for gaining muscle mass are: the program's ability to even out the imbalance in the development of individual muscle groups, a significant increase in the athlete's strength indicators, the development of the functional qualities of the body and the improvement of muscle fullness. Since it is possible to quickly gain muscle mass exclusively due to the hypertrophy of large muscle groups, the program assumes more intense training of the legs and chest, and the athlete trains his back, albeit less intensively, but more voluminously, while the rest of the muscles are trained either indirectly or exclusively "auxiliary" exercises. However, the training plan consists of as many as 4 phases, so each phase has its own rules and priorities, but, in general, the program is aimed at developing hypertrophy of large muscle groups.

That is why this scheme is recommended to be used at the initial stage of training, since the first thing a bodybuilder must do is to increase the total volume of muscle mass, which will also provide a quick mass gain of small muscle groups. The bottom line is that the body, in any case, distributes resources, more or less evenly, in order to maintain homeostasis, as a result of which, shaking your legs, you will also increase the mass of your arms. This does not mean that the arms will grow at the same rate as the legs, but since the legs are much larger than the arms, at the initial stage, priority should be given to them, because if you give priority to training the arms, then the total number of growth factors produced will be less , but they will be distributed anyway between all the muscles. In other words, in absolute terms, training small muscle groups, initially, stimulates the growth of both large muscles and the small muscle groups themselves less. In the future, if you want to focus on the hands, you can use Plintovich's program.

First stage fast weight gain

This phase is called "Three sixes" , since it involves performing 6 exercises per workout in 6 sets of 6 repetitions. In each exercise, the athlete must achieve failure, but only in the last repetition, that is, the athlete trains according to the principle of a pyramid, increasing the weight gradually. This phase lasts 4 weeks, during which the athlete must complete 12 workouts, training every other day. Rest 60-90 seconds between sets, despite the fact that the athlete uses the pyramid principle, it is imperative to warm up. Since it is almost impossible to withstand such a volume of training with a weight of more than 80 kg without the use of pharmacology, athletes with such a weight need to divide the training into 2 parts (training A and training B), alternating them every training day. Accordingly, if you do 3 exercises per workout, then you need to do 16 workouts per cycle, so it will last 4.5 weeks.

A) Standing Chest Press - 6 sets of 6 reps
A) Bench Press - 6 sets of 6 reps
A) Classic Deadlift - 6 sets of 6 reps
B) Bent Over Row - 6 sets of 6 reps
B) Barbell Standing Biceps - 6 sets of 6 reps
B) - 6 sets of 6 reps

IMPORTANT * at the end of the first phase, the athlete must completely rest from training for 7-14 days! It is recommended to take creatine, taking a break in receptions between phases; the amount of food is not limited, you need to eat as much as possible.

Second phase muscle gain plan

The second phase is called "Variable rate" , as the athlete switches from circuit training to split, and the repetition and sets regime also changes. The athlete should train 3 times a week every other day, respectively, between weeks, rest 2 days. Rest time between sets is 60-90 seconds. The duration of the second phase is also 4 weeks, during which the athlete must complete 12 workouts. The athlete makes fewer approaches per workout, therefore the KPSh decreases, but the number of repetitions in the approaches is from 10 to 2. This means that the athlete is already working not only to develop strength indicators, but also trains the nervous system.

It goes without saying that in each exercise, the failure repetition is only the last, and, in those exercises where the repetition range is indicated, it means that in the first approach the athlete must do the maximum number of repetitions, and in the last the minimum. In all other approaches, the athlete gradually decreases the number of repetitions and increases the weight, independently deciding how many repetitions he should do, but in the first approach he is obliged to do the maximum number of repetitions, and in the last one he is obliged to achieve failure in the minimum number of repetitions. This is necessary because it is in this mode that you will gain mass the fastest!

Workout number 1
Barbell Shoulder Squats - 6 sets of 10-2 reps
Dips - 4 sets of 8 reps
Power Press - 6 sets of 8-2 reps
Barbell Bends - 3 sets of 8 reps
Bent Over Row - 4 sets of 8 reps
Standing Biceps Curls - 4 sets of 10-6 reps

Workout number 2
Bench press - 6 sets of 10-4 reps
Barbell Curls - 3 sets of 6-3 reps
Deadlift - 6 sets of 8-3 reps
Seated Behind-the-Head Press - 3 sets of 8 reps
Leg Press - 4 sets of 8 reps

Workout number 3
Hyperextension - 3 sets of 10 reps
Deadlift - 5 sets of 8-3 reps
Bench Press - 5 sets of 8 reps
Row of the upper block to the chest - 4 sets of 8 reps
Classic Barbell Squats - 5 sets of 10-4 reps

IMPORTANT * at the end of the second phase, the athlete must completely rest from training for 7-14 days! It is recommended to take creatine supplements with a break between phases; the amount of food is not limited, you need to eat as much as possible.

Third stage fast weight gain

The third phase is called "Shock split" , since this stage allows you to load almost all muscle and non-muscle systems of the body. You will be able to restore the capillary network, and work on the power indicators, and load the nervous system and pump the myofibrillary apparatus. In other words, all the previous phases were just a lead to the third, which will provide a quick mass gain. The rules here are the same as in the previous phase, with the exception of the training schedule and the number of approaches. Athletes weighing up to 80kg can train 4 times a week 2 through 1, that is, 2 workouts in a row, a rest day and 2 workouts in a row. Weight lifters can train just every other day, resting every 4 workouts in 2 days. In total, you need to complete 20 workouts per cycle. The range of approaches allows you to choose the number of approaches depending on how you feel.

Workout number 1
Power Bench Press - 8-10 sets of 15-1 reps
Barbell Squat - 8-10 sets of 15-2 reps
Dips - 5 sets of 5 reps

Workout number 2
Barbell Curls - 2 sets of 5 reps
* - 6-8 sets of 6-8 reps
Standing Chest Press - 4 sets of 4 reps
Standing Biceps Curls - 5 sets of 8 reps

IMPORTANT * at the end of the third phase, the athlete must completely rest from training for 7-14 days! It is recommended to take creatine supplements with a break between phases; the amount of food is not limited, you need to eat as much as possible.

This is a classic deadlift, in which the bar is placed on a hill, about 7-10 cm higher than usual, that is, the athlete simply works in a shorter amplitude.

Fourth stage rapid weight gain plan

The final stage of the program for fast mass gain is called "Three tens" , since the athlete will have to perform 9 circuit workouts for three weeks, consisting of 3 exercises performed in 10 sets of 10 repetitions. After this phase, the program ends, but, emphasize You need to rest for 14-21 days at the end of it, after which 2 months you need to engage in some kind of restorative program such as a three-day split or a pumping program. Then you should rest for another 1-2 weeks and you can switch to the Plintovich system.

The best. In it, we have collected all the most necessary exercises that will help you gain mass, and in addition, we have written the most basic tips for each training day separately. You should know what does not guarantee. 70% of your success depends on the correct diet + sports nutrition. It gives a very good effect when gaining muscle mass.

Start your workout

It is important to know that strength training should last no more than an hour, if only to avoid. , is required. It should be done within 10-15 minutes before starting strength exercises. Also, this kind of energetic can become your indispensable assistant for a more effective workout.

When doing triceps exercises, do not take heavy weights and do not adhere to the technique. Track the exercise, control each repetition, make sure that your triceps contracts as much as possible and starts pecti, then there will be growth.

The second training day focuses on working out the back and biceps. Warm up well before doing the deadlift. If you are lifting heavy weights, you should wear an athletic belt to avoid spinal injuries. Curls for biceps both with a barbell and with dumbbells should be performed evenly, adhering to the technique, without jerking and jerking, working out the biceps well.

The third day is very difficult, as we will swing our legs. Knead your body well, knee joints should also be stretched well, squat with an empty bar. Start squatting with small weights, just like in the bench press, use a pyramid training system. Be sure to follow the correct technique to avoid damaging your spine. You should not come to the gym in slippers, not only is it very traumatic, it can cause various diseases of your legs, more details here:. As a rule, many do not know how to pump up the calf muscles, therefore, you should read these very important details:

That's the whole weight gain training program... Let me remind you again muscle gain training program does not guarantee, I will present to your attention.

First thing you should know: Building muscle is hard work. You will have to work seriously in the gym, and also eat a lot (especially for ectomorphs). Gaining quality muscle mass is a more laborious process than losing weight. However, many athletes are looking forward to this training period. Also, a prerequisite for successful training is adherence to the correct regimen. Nutrition is a very important factor, just as important as the training itself.

How and why do muscles grow?

Imagine what you are doing. Here comes the 7th repetition, you have already straightened your legs with difficulty and begin to doubt that you will do the eighth. But, taking a deep breath, you sink to parallel, or even lower! And so, through the pain and burning sensation in the muscles, you begin to slowly rise, feeling how your partner's hands support and control this process. Of course, you got up safely and, barely putting the barbell on the racks, collapsed on the bench exhausted. This is mass training!

In addition to the eloquently described moment of Friday workout, this story is also good in that it helps to understand when and why muscles grow. The moment you finished the eighth repetition, the muscle fibers of the working muscles were experiencing severe stress and tension. So big that it actually tore them up. This happens during the last, hard reps. Therefore, it is so important to finish the set to the end, to the very limit, or even beyond it.

After training, muscle fibers are a pitiful sight: they are weak and destroyed, and in need of urgent resuscitation. So you go home and immediately take or. This can be done directly after training, in the gym. The main thing is to close the protein-carbohydrate window for an hour.

The protein-carbohydrate window is the state of the body when, due to depletion, it badly needs nutrients. By closing the carbohydrate-protein window for an hour after training, you will give a powerful boost to muscle growth. "

45 minutes after taking a cocktail, you need to eat a large portion of high-quality, healthy, high-calorie, varied food. This cycle should be completed with a healthy full-fledged 8-9 hour sleep, during which recovery processes will take place over the muscle fibers. Muscles grow in sleep, not in training!

How to train for muscle growth

A weight training program should consist mainly of basic exercises, because they include the largest number of muscle fibers in the work. Knowing the process of muscle growth, you understand that the more muscle fibers you work out in training, the more mass you will build up later. This does not mean that you need to train all muscle groups and do it for several hours; on the contrary, training for a set of muscle mass should last no more than an hour, and there should be no more than 3 working muscle groups. Squats, of course, involve almost all the muscles in the body, but in a passive manner. The target muscles are the quads, hamstrings, and glutes. They can be considered one muscle group - the legs.

Weight training program

Enough theory! It's time to start practicing. But before that, you need to draw up a training program for gaining muscle mass. In this case, the following factors must be taken into account:

1. Age... This is an important factor that can limit the exercise list used in training. For example, deadlifts with heavy weights are not recommended.
2. Health status... This aspect is equally important, because the goal of training is not only to gain muscle mass, but also to improve health, and not destroy it. If you have the slightest doubt, it is better to consult your doctor before starting training.
3. Life Schedule... Let me explain with an example: a person who works as a loader and an administrator in a computer club needs different approaches to training, since one sits on a chair all day, while the other is sweating seven.

There are many such factors, because it is not for nothing that training for gaining muscle mass with a personal trainer often gives a greater effect than an independent struggle with your reflection in the mirror.

Muscle Gaining Workout Program

Below you can find an example of a weight training program. Under other good conditions, classes on it will give results, but this is not the best approach. It is better to analyze your schedule, as well as other factors, and create a personal program for gaining muscle mass, or order it from a trainer. It will not necessarily be very different from this program, however, such an individual approach usually gives a greater effect than classes in programs downloaded from the Internet.

Day 1(chest, biceps)

• Bench press - 8-10x3
• Incline Dumbbell Press - 10x3
• Dips on the uneven bars with a wide grip 10x2
• Lifting the bar for biceps while standing 10x3
• Lifting dumbbells for biceps while standing 10x3

Day 2(back, triceps)

• Deadlift 10x3
• Pull-ups 10-12x3
• Bent-over barbell row 8-10x3
• Shrugs 12x3
• Dips on the uneven bars with a narrow grip 10x2
• French bench press 10x3

Day 3(legs, shoulders)

• Barbell Squat 10-12x3
• Leg press 10x3
• Exercise "Donkey" 15x3
• Army press 10x3
• Pull of the bar to the chin 12x3

Follow the guidelines in this article and your muscle-building workouts will show first results soon! A prerequisite is the correct technique for performing all exercises in the weight program. Do not be dismissive of this - in addition to the greater effect of training, you will also preserve your health.

Success in building muscle is influenced by three main factors: nutrition, recovery, and exercise. I have already talked about nutrition and recovery in other articles, therefore, let's talk about training. This article will provide training program for gaining muscle mass for 3 days to train on in the gym... I have developed two programs: the first for men, the second for women.

These diagrams contain both basic exercises and isolated ones. The basic ones will be used more in the power style, and the isolated ones in the pump style. If you are a beginner, then these programs will not work for you. These schemes are designed for athletes with more than 12 months of experience. For beginners, there are more simplified training schemes.

Warm up well before each workout. A complete warm-up should consist of 2 parts (general - cardio warm-up and articular)... First of all, go to any cardio machine and do light cardio for 5 minutes. (heart rate zone: 120 - 130 beats per minute)... After that, start warming up the joints. (You can use various swinging and rotational movements: "arms, shoulders, legs, knees", bends and turns, knee lifts, squats, etc.)... Duration - 5 minutes. In principle, you can also add muscle stretching here, but this is optional.

And one more very important rule that should be followed if you want to get the maximum effect from the program. It's about the progression of loads. To grow, progression must be present in your program. The easiest way is to increase working weights, but you will not be able to do this all the time, and then this progression will be replaced by other methods. (manipulating reps, rest between sets, exercises, sets, etc.).

Workout program for gaining muscle mass for 3 days in the gym for men:

Chest + Medium Delta + Triceps:

Warm-up - 10 minutes

# 1. Bench press lying on a bench at an angle of 30 degrees - 1*15/1*10/3*6/1*3

3*8/1*15

No. 3. Crossover - 3*10

No. 4. Wide grip barbell pull - 1*15/1*12/2*8/1*6

No. 5. Swing dumbbells to the sides while standing - 3*8/1*15

No. 6. Triceps bench push-ups - 1*15/1*12/2*8/1*6

No. 7. French dumbbell press from behind the head while standing - 3*8/1*15

Legs + Abs:

Warm-up - 10 minutes (5 minutes - cardio + 5 minutes warming up the joints)

1*20/1*15/2*10/2*6/1*3

# 2. Deadlift on straight legs - 1*20/1*15/2*10/2*6/1*3

No. 3. Seated Leg Extension - 3*8/1*15

No. 4. Lying Leg Curl in the Machine - 3*8/1*15

No. 5. Standing Calf Raise - 2*25/2*12/1*6

No. 6. Hanging leg raises on a horizontal bar - 5 to failure

Back + Back Delta + Biceps:

Warm-up - 10 minutes (5 minutes - cardio + 5 minutes warming up the joints)

# 1. Wide grip pull-ups on the horizontal bar - 1*15/1*10/3*6/1*3

# 2. Lever Rows in Exercise Machine - 3*8/1*15

No. 3. Pullover at the vertical block for the back - 3*10

No. 4. Bent over barbell for rear deltas - 1*15/1*12/2*8/1*6

No. 5. Swing dumbbells in an incline - 3*8/1*15

No. 6. Lifting the bar for biceps while standing - 1*15/1*12/2*8/1*6

No. 7. Reverse Grip Barbell Curl - 3*8/1*15

Rest in exercises No. 1, 4, 6 - 90 seconds

Rest in exercises No. 2, 3, 5, 7 - 60 seconds

Basic moments:

# 1. Goal: proportionate gain of muscle mass

What does “1 * 15/1 * 10/3 * 6/1 * 3” mean?

(first warm-up approach)

1 * 10 - one set of 10 reps (second warm-up approach)

3 * 6 - three sets of 6 reps each (working approaches)

1 * 3 - one set of 3 reps (strength set)

Workout program for gaining muscle mass for 3 days in the gym for women:

Legs + Abs:

Warm-up - 10 minutes (5 minutes - cardio + 5 minutes warming up the joints)

# 1. Squat with a barbell on the shoulders - 1*20/1*15/3*10/1*8

# 2. Deadlift on straight legs with a barbell - 1*20/1*15/3*10/1*8

No. 3. Bulgarian lunges with dumbbells - 2*15/2*20

No. 4. Leading the leg back in the lower block in the slope - 4*15

No. 5. Swing your leg in the lower block to the sides while standing - 3*15

No. 6. Lying crunches - 5 sets to failure

Bicycle (exercise) - 5 sets of 30 seconds each

Rest in exercises No. 1, 2 - 90 seconds

Rest in exercises No. 3, 4, 5, 6 - 60 seconds

Back + Chest + Biceps + Triceps:

Warm-up - 10 minutes (5 minutes - cardio + 5 minutes warming up the joints)

# 1. Pull of the vertical block to the chest - 1*15/4*10

# 2. Dumbbell press lying on a bench at an angle of 30 degrees - 1*15/4*10

No. 3. Lifting the bar for biceps while standing - 1*15/4*10

No. 4. Triceps bench push-ups - 1*15/4*10

No. 5. Parallel Grip T-Bar Row - 3*12/2*16

No. 6. Dumbbell spread lying on a bench at an angle of 30 degrees - 3*12/2*16

10 minutes

Shoulders + Legs:

Warm-up - 10 minutes (5 minutes - cardio + 5 minutes warming up the joints)

# 1. Wide grip barbell pull - 1*15/3*10

# 2. Swing dumbbells to the sides while standing - 3*15

No. 3. Leaving the arms back in the peck-deck machine - 1*15/3*10

No. 4. Swing dumbbells in an incline - 3*15

No. 5. Lying Leg Curl in the Machine - 4*12

Hyperextension (emphasis on the buttocks) – 4*20

No. 6. Squat in "plie" with a dumbbell - 4*12

Seated leg abduction in the simulator - 4*20

No. 7. Treadmill (brisk step) - 10 minutes

Rest for all exercises - 60 seconds

Basic moments:

# 1. Goal: proportionate gain of muscle mass

# 2. Training level: intermediate / experienced

No. 3. Workout duration: 60 minutes (no warm-up)

No. 4. Number of training days per week: 3 days (Mon / Wed / Fri ... or ... Tue / Thu / Sat)

This program has supersets that are performed without rest between sets. (did 2 exercises in a row, then you rest, and so 4 - 5 approaches)... Here are the superset data:

• Lying crunches + Bicycle (exercise)
• Lying Leg Curl + Hyperextension (emphasis on the buttocks)
• Squat in "plie" with a dumbbell + Abduction of the legs while sitting in the simulator

What does “1 * 20/1 * 15/3 * 10/1 * 8” mean?

1 * 20 - one set of 20 reps (first warm-up approach)

1 * 15 - one set of 15 reps (second warm-up approach)

3 * 10 - three sets of 10 reps each (working approaches)

1 * 8 - one set of 8 reps (harder working approach)

The given workout programs for gaining muscle mass for 3 workouts per week will give their maximum effect for 8 to 12 weeks. Then, you will need to change something to give new stress to your muscles. (new stress - new growth).

Sincerely,