Can you build up using your own body weight? My personal experiment of many years. How to swing at home and how to do it

In this article, I will reveal the whole truth about whether it is possible to pump up at home ...

Success in building muscle depends on 3 components:

• WORKOUT
• NUTRITION
• REST (recovery)

So, the main problem of pumping muscles at home is TRAINING. With nutrition, and rest (recovery), there are no problems (I think, and so it is clear). But with training - yes, tk. in house conditions - no corny special equipment.

Those. there is no such equipment (inventory) that is in the gym, with the help of which it will be possible to perform the necessary exercises to stimulate muscle growth.

Ie barbell, dumbbells, horizontal bar, parallel bars, other exercise equipment, which are often found only in gyms; pancakes (weights) which are sooooo sooooo important in bodybuilding, because they are the main tool (without which, in principle, it is impossible); no work environment and much more). Accordingly, how to build muscles, without all this stuff ?!

The answer is obvious - no way. Therefore, I say directly: Without minimal equipment (I will tell you about it below), it is really impossible to build muscle!

What's the minimum hardware?

I'm not going to recommend you unnecessary (as for me) USELESS machines that cost a hell of a lot of money. I will only give you a list of REALLY NECESSARY (MINIMUM), with which you can fine train. I will also give a list for COMPLETE workouts (straight in general, so that the gym is not needed: D). So, :

1. For full-fledged workouts at home, you will need (MUST) have at least 2 collapsible dumbbells.

Please note, it is FOLDABLE! Only collapsible dumbbells will allow you to increase or decrease the load in a particular exercise. And in general, why the hell to buy several sets of dumbbells when they have exorbitant prices (expensive)? This is, first of all.

Secondly, it's pointless! If you have non-separable dumbbells (that is, with one weight, say, 12 kilograms), then, firstly, different muscle groups require completely different loads, for example, for training biceps - 12 kg MAY be fine for you, but for seated presses or dumbbell bench presses (for chest muscles) - it may not work (it will be too little), well, do you understand what I mean? => Non-collapsible dumbbells are not suitable for home conditions, because they do not have the ability to progress the load (increase the weight of the projectile from training to training). Do you understand? And without the progression of loads = muscle growth is impossible !!!

OUTPUT: Dismountable dumbbells are needed (the weight is preferably up to 24 kg, this, according to my observations, will be quite enough for beginners and even an average level of training, moreover, in a home environment).

2nd CONCLUSION: Dismountable dumbbells from zero to 24 is the MINIMUM. With the help of them, you can already do a lot of things (here's a section<= переходите по ссылке и там вы сможете найти самые эффективные упражнения, с этим оборудованием, на все группы мышц, для growth stimulation muscles).

Without this (minimal equipment) nobody and nothing will help you at all. Rest assured.

2. For full-fledged workouts at home, you need to have (well, very desirable) - BAR.

It would be great in general. Just wonderful. If you have a barbell, then you can do all the exercises you need, all those that maximize muscle growth. You can read about them in the section<= переходите по ссылке и ищите. Но, опять же таки, сама по себе штанга (олимпийский гриф стандарт 20 кг) - без блинов (отягощения) мало чего стоит.

At the initial stage, 20 kg will be enough, but I've already said a hundred times that without the progression of loads = muscle growth is impossible. Therefore, when buying a barbell, buy pancakes. Ideally, so that you at least have twenty per side (just take pancakes not 20 kg at once, but 5. That is, a pancake 5 kg, another 5 kg, and another 5 kg and more and more, in the end so that it comes out twenty).

For what, you ask? Why not just take a damn twenty and not steam with that little thing?

I answer: for many exercises, twenty will be a lot for you. You will not be able to perform, for example, a barbell pull to the chin with 60 kilograms. That's a lot (at least for beginners and intermediate)! And you have no less pancakes. And you are like a ram, you stand and do not know what to do ... And so you hang up, 5 each and 30 kg will come out. If you need it, you can hang up 5 more, and 40 will come out. You have the ability to adjust, because each exercise requires a different load. Do you understand? It is important.

Ideally (100% needed) take also 2.5 kg on each side, they will be 100% needed. 5 kg per side (10 kg in total) is too much progression, and in some exercises (for example, lifting the bar for biceps) it will be very much. And so, you hang 2.5 kg on the side (5 kg in total) = and norms. Do you understand?

OUTPUT:(Olympic bar standard 20 kg) - without pancakes (weights) it costs little. Therefore, when buying a barbell, buy pancakes (twenty on each side, not whole, but 5 kg pancakes, and be sure to separately take 2.5 kg pancakes on each side).

GENERAL CONCLUSION on the BAR and DUMPS: Collapsible dumbbells (from zero to 24 kg), this is the MINIMUM. Dumbbells together with a barbell are just a bomb.<= Это, в идеале, как раз таки то, что вам нужно иметь для полноценных тренировок.

If you do not have dumbbells or barbells, be sure - no scheme, miracle technique, online trainings, etc. will help you.

ADDITIONAL but not required inventory

3. The next inventory I wanted to talk to you about is the ADJUSTABLE BENCH.

Note ADJUSTABLE! It is very important. If you make or buy a regular bench (which is not adjustable) then you will not be able to adjust it. For example, to train your chest muscles, ideally set the bench at 30 degrees. To train deltoids (in the sitting dumbbell press exercise), you need to set the bench generally vertically (so that you can lean your back in it). Without adjustment, you won't get a damn thing.

In general, if you are (going to buy a bench (bench)), then buy only an adjustable one. It is universal, there will be more benefits from it. I assure you, only regulated.

BARS / TOURNIK (for those who plan to train seriously)

OUTPUT: having collapsible dumbbells, a barbell and pancakes and a rack to it, as well as an adjustable bench and a horizontal bar + parallel bars = a gym is not needed (as for me), but this is for those who are really seriously engaged. And for those, I, frankly, see no reason not to go to the gym and take a steam bath.

• MINIMUM (collapsible dumbbells from 0 to 24 kg), then if anything (when needed) buy additional pancakes.
• Having collapsible dumbbells from 0 to 24 kg + a barbell (and pancakes to it, at least 20 kg on each side, and separately 2.5 kg pancakes on each side) = you can train even better (this is ideal). Then, as your fitness grows (as needed), you will buy pancakes.

Moreover, pay attention, it is not necessary to buy the same dumbbells and a barbell, you can make them yourself (google, people will help, tell, teach). Well, if you do take it, then do not buy a new one (it is too expensive). Used - the very thing (at least, I would do so, but see for yourself).

Is it possible to pump up in 2-3 months? This is the most frequently asked question. How to build up in 3 months without sports pharmacology and is it possible?

Yes, now there are a lot of places where you can hear about wonderful methods that allow you to do this, but if you are seriously involved in sports, then of course, you know that this is simply unrealistic.

Attention!

For more than 30 years of serious sports, I have not met such methods. Of course, there are many opinions about this. But! Without using sports pharmacology, in 3 months you can only enter the initial form. I emphasize: to the initial one. This is when we talk about bodybuilding and strength sports.

Probably, you sometimes also had to hear this: I have been practicing for only 3 weeks, and already press with cubes. And the girl writes it. Usually this only means that she lacks 8-10 kilograms to her normal weight. Is it pretty? Perhaps, but not for an amateur.

Is it possible to pump up in 3 months without chemistry?

So, what are sports nutrition products and how can they help you exercise? In general, the line between sports nutrition and chemistry is rather arbitrary, since hormonal drugs have long been widely used in sports.

Of course, there are methods and rooms where with the help of sports nutrition in 3 months they can help you achieve visible results. Although, it should be said that this is unnatural for a person.

Experienced athletes know that without sports nutrition, which includes hormonal drugs (that is, what is commonly called chemistry), it is almost impossible to achieve such results, as we see in bodybuilding. Someone will say that this is a controversial issue, because at the beginning of the last century there were no such funds, and the athletes gave their records. BUT. They went to these records for many years.

But we are moving away from the topic. Any experienced trainer will tell you that 3 months is not at all the time during which you can achieve results. Yes. There are times when a person has good genetics and natural data. They can be developed at an initial level in a fairly short time.

You can force things up with sports nutrition. It is generally accepted that this will give negative consequences in the future. And many such cases are known. Although, of course, at 20 it seems that 30 is very far away, and I will simply never be thirty. And there is nothing to say about forty, or 50.

How to build up in 3 months and become disabled

And about pumping up in 3 months, I will say this: at 16 or 20 years old, you can do anything and how you want. Not even correct. It will still give a positive result at this age for a while.

But won't there be negative consequences later? After all, the pumped-up biceps, which most young people chase so, looks good. Even in spite of the fact that in 7-10 years the back will be destroyed, and the biceps will come to naught.

Unfortunately, not everyone thinks about what will happen next.

But health is one, and it is not for nothing that it is often put in the first place in the system of life values. Competent athleticism will allow you to have an attractive athletic figure and to distinguish yourself favorably against the background of people who do not want to take time for themselves and cannot find opportunities to exercise.

What is a personal trainer for?

2-3 months is just the beginning of the journey. You need to study for at least a year so that you can talk about the results. But what is one year ?!

And you've probably guessed by now that regular exercise is essential. In order for the classes to give the maximum effect, it is best, of course, to order an individual training program from a personal trainer. Why? It's simple.

Each person is individual, and often many have certain health problems, and problems with the spine are not uncommon. A personal trainer will take into account your individual characteristics when drawing up a training program. That is, in about a year of classes, you can significantly improve your health and acquire a beautiful, harmoniously developed body.

Here you can order an individual training program already today!

Source: http://atletizm.com.ua/novichku/sovety/302-nakachatsya-za-3-mesyatsa

How to pump up in a month?

Hi guys.

How to pump up in a month? I am glad that you went to my site, where I will not lie to you like an advertisement on the Internet, where a pumped-up guy is drawn in the picture on the site with a supposedly wonderful training method, and where from his face there are written many words of praise for this method, and below reviews were written from people who also allegedly trained on it. Why ostensibly? Because these people have no idea how this technique was composed, since. their photos are either simply taken from the Internet, or they are people who created the site with the aim of making money on naive people. They themselves practiced for a long time in the gym, most likely not even one year, but at least three.

I came across sites of such techniques myself, just sitting on sites that do not even have the slightest relation to bodybuilding.

You are sitting on the site, and here once, on the right, there is an advertisement “How to start huge muscles in just a month of training? A secret training technique just for you! " Out of curiosity, I opened a couple of such sites, read reviews and thought to myself, “great! Probably worth a try! ”, But then, to view this technique, I was offered to send an SMS with an access code, and then I immediately closed the site with bad thoughts.

I have no doubt that you also went to such sites, maybe even someone sent SMS. But in the end it was a scam. Well, if you can't build big muscles in a month, then how much can you? There is no definite answer to this question. In such a case, there are a lot of factors: from genetics to the progression of loads.

And now the factors themselves:

1. Your physique;
2. Genetics;
3. Nutrition;
4. The program for which you are studying, is it written correctly?
5. Are you doing everything right?
6. Load progression.

All these points are interconnected. One is not complete without the other. Look at how you are built. Are you overweight? Or are you thin? Or maybe you are of average build? I do not see you and I cannot tell you. But for example, I want to take the average guy weighing 70 kilograms with a height of 180 cm.

What can we do at best without a personal trainer? How long does it take to achieve results? 1) Physique. Average, height 180 cm, weight 70 kg; 2) Genetics. Not bad, father was thin in his youth, mother too. The likelihood that the guy will gain excess weight (fat folds, sides, belly) is small; 3) Nutrition.

The guy does not follow a strict diet, but he also does not abuse fried potatoes, fatty foods and other unhealthy foods.

As far as possible, he tries to eat right; 4) The program for which he is engaged is taken from an experienced coach; 5) The correctness of the exercises is gained over time, namely after a month, the technique becomes correct; 6) The progression of the loads increases, which leads to the correct path.

In a month, this guy gained two kilograms of muscle mass. NOT TEN, but two. And this is with STRONG, CORRECT training. But this does not mean that he practiced five or seven days a week, three times is enough for everyone. And I will not say that this guy will gain exactly 24 kilograms in a year.

Sometimes the weight will gain, sometimes it will decrease. Everything that I have just described is in the ideal case. Do not chase illusions from the covers of the magazine, and even more so from the site that you see for the first time.

If you take any technique, then find out its author, see the photo with the results, let him give you examples, well, of course, if you personally know the person.

How to pump up in a month like those guys in the pictures? Answer: NONE in a month. So simply nothing will be given, believe in yourself, look at what type of physique you belong to, what weights you can lift. Study the information, because bodybuilding is already a science.

When Schwarzenegger was just starting to engage in bodybuilding, no one had any idea what recovery, a competent training program, proper nutrition, and no one knew exactly which part a particular exercise affected. Trained 5-7 days a week, doing exercises on all parts of the body.

Schwarzenegger fainted several times in training, felt bad and not only he. Nausea, dizziness, feeling unwell - signs of overtraining occurred in everyone.

But over time, many bodybuilding techniques are created, aimed at maximizing muscle pumping. Mentzer, Vader and other people versed in bodybuilding firsthand put forward their theories and their versions.

All of their techniques contradict each other. It is very difficult to understand such a quantity. Athletes hesitate in choice, rushing from one training program to another.

Muscle pumping is not stupid barbell lifting, as our parents think, it is, first of all, a competent approach and limitations in everything.

Do not think about how to pump up in a month, go to the gym, find out information and monitor your progress.

Source: http://maxcentral.ru/kak-nakachatsya-za-mesyats/

How to build up in a month

All men want to be, if not bodybuilders, then at least a little like them. How to pump up in a month? Agree, it's nice to look in the mirror and see a muscular reflection.

And I really want this image to be real in the near future, and not have to wait for years. In this article, we will give you some specific tips on how you can build muscle in literally a month.

Of course, there will be no grandiose results, nevertheless, the muscles will gradually begin to appear.

Is it possible to pump up in a month

If you really want to, then you can make your dream come true. If for you it is to quickly pump up in a month, then it is quite possible to do this. The main thing here is that there is enough willpower and hard work. We immediately warn you that you will not become pitching in a month, then you will be able to tone your muscles. And due to this very tone, they will visually look pumped up.

Professionals say that in order to build up in 1 month, you need to strictly do a special set of exercises. If you go to the gym, then it will be easier for you. There are many good machines out there, and you can use any of them.

An instructor will help you figure out what is right for you. If necessary, he will compose a program for you. If you decide to work on your own, then the main thing is not to forget that you definitely need to do several approaches. And then there are general recommendations that should also be followed:

• To build up quickly in a month, do exercises for all muscle groups. Practice every other day, 304 times a week. Make a schedule of your accomplishments, so you will see in person whether there is a result or not.

• When working on simulators, accentuate the arms, chest, shoulders, back. For each muscle group, do the exercises 10-12 times in several approaches.

• If you feel that you can easily cope with the task at hand, increase the load. But don't overdo it.

• Be sure to go to workout with a positive attitude, this adds confidence, and it will be easier for you to work. You can walk with a friend to the gym, so you get the support you need.

• Warm up and rest are your best friends and should be present every day for the entire month of training. If you want to pump up in one month, then you can’t go without them.

• Formulate your monthly diet correctly. Eliminate unhealthy foods - starchy foods and sweets. Eat more protein foods, vitamin greens and salads, dairy products.

How to build up in 1 month at home

If it is not possible to visit the gym, then training can be done at home. Classes are conducted according to the same scheme - three to four times a week. We offer you a program - how to pump up in 1 month - it is scheduled for four days of the week.

Monthly training program:

1. Monday. The emphasis is on the chest. We push up from the floor, while the grip is medium and wide. We squeeze out the dumbbells, we spread them to the side. We are doing on the horizontal bar. We do everything 3-4 approaches, 10-15 times.
2. Tuesday. On this day, we are engaged in legs. And here the main thing is running. We go to the stadium and wind a couple of circles. We squat, using barbells and dumbbells as an additional load. We do 4 sets of 10-12 times.
3. Thursday. Today, the main thing for us is hands. We pull up on the horizontal bar. We are engaged in dumbbells - we bend our arms to the chest. We do push-ups from the floor, while the grip is narrow. We do 4 sets of 8-12 times.
4. Friday. The main thing for us today is the back. We pull ourselves up on the bar, the grip is wide. Do the middle deadlift. And at the end we push up from the floor, the grip is wide. 4 sets of 8-10 reps.
5. We rest on Saturday and Sunday, and from Monday we are starting the program again. And so in a circle. It will help you take the first step towards looking bumpy. And it will make you believe that it is, in principle, possible to pump up in a month.

It doesn't matter if you do it at home or go to the gym. In any case, nutrition, regime, .. and diligence - every component of the process is important if you want to achieve a result. To pump up quickly in a month will no longer be a dream for you, but will become an ordinary everyday reality.

The desire to have a beautiful relief body is not enough. Exceptional perseverance and a clearly set goal, patience and determination, knowledge and avoidance of typical mistakes allow to achieve significant results. Beginner athletes quite often focus only on cardio training, strength training, or dietary nutrition. Such a one-sided approach will not bring the desired effect. You need to work in all directions.

If increased loads and hours of training in the gym do not bring the desired effect, then this is direct evidence that the selected methods for building a pumped-up athletic body are ineffective. The above tips and tricks on how to build muscle in a short time without going to the gym allow you to correct the situation.

When starting training, athletes want not only to get bigger, but also to give their muscles a clear expression. Looking better and more attractive is the main reason people go to the gym. This is the reason for the priority of finding the most effective way to give the muscles relief.

Many newbies try to find supplements, exercise programs, diets, and other tools on their own that can help them achieve the coveted relief. However, if you are not a professional bodybuilder, there are many ways you can try without finding one that actually works. And in order not to waste precious time, get acquainted with three simple, but truly effective methods and secrets of how to pump up the relief.

Power equipment does not guarantee success

Lifting the weight, exercising on simulators, regularly visiting the fitness center are not priority areas in building up muscles. A relief body can be built without the use of specialized strength equipment, not exercising in the gym, but at home.

What needs to be done for this ?! It is necessary to come to grips with aerobics, borrow exercises from rhythmic gymnastics for your training, do not forget about the importance of high-quality nutrition, without going beyond the recommended diet. If you strictly follow these recommendations, then one hundred percent result is guaranteed.

Three powerful steps to building a sculpted body

First step

If there is no opportunity to go to the gym for some reason, then this training will replace work on specialized sports equipment

Push-ups, pull-ups, squats, bends, lifts and lunges of the trunk are the most affordable exercises for doing at home. To increase muscle mass, do rhythmic gymnastics three to five times a week.

Tip: Be sure to take a break between workouts. With an increase in the intensity of everyday stress, the likelihood of burning fat is high. In order to build muscle along with burning fat and excess calories, you need to maintain the intensity of the rhythmic gymnastics performed.

Step two

Aerobics will allow you to get rid of excess fat easily and simply.

The recommended training intensity is up to five times every seven days. It is best to start practicing for thirty minutes. You can try brisk walks or a bike. If there is a need for a constant reduction in body fat, the intensity is increased.

Important to know: Low-intensity exercise will eliminate fat calories, and high-intensity exercise, which includes sprinting and running, will eliminate calories. Knowing these nuances when doing cardio training allows you to maintain a high metabolic rate for a longer time.

Step three

Eating five or six times a day may seem strange enough to many. However, those who want to gain muscle definition should adhere to just such a schedule. Moreover, the number of servings eaten is much more important than the content.

• frequent small meals can speed up metabolism and reduce hunger;
• before and after each workout, you need to consume proteins with carbohydrates;
• Serve with healthy fats, complex carbohydrates, and proteins.

Remember:

1. You need to eat foods that are free of extraneous additives, ingredients such as fats, sugar, salt, which can lead to a violation of the overall plan of a healthy diet.

1. Increased activity not only during training periods, but also an active lifestyle throughout the day leads to muscle gain.

1. Maintaining weight in a normal shape, avoiding problems with extra pounds, allows you to consume fewer calories than you need. The main thing is not to overdo it. Excessive reduction in the nutritional value of foods can lead to muscle loss.

Four secrets to build muscle quickly without going to the gym

A relief body is an achievable goal, but the path to it is quite difficult and requires incredible willpower. You need to adhere to strict discipline and remember that you can achieve something only after a certain period of time. However, there are ways to speed up this process. For everyone who wants to achieve quick results, it is recommended to resort to four "secret" exercises that are simple and easy to perform, and the effect is amazing.

The availability of any of the many types of push-ups for performing at home allows you to use all muscle groups in the training.

You need to do push-ups daily, as many times as your own training allows. You should not dwell on the classic version. You can do push-ups on the fingers, on one hand, change the position of the hands in width.

Regardless of which push-ups are performed, they burn fat and build muscle.

The most important thing for getting relief is fat burning. Best of all, jumping with a regular rope will help you to cope with this task. They do not require a lot of free space, but they allow you to receive high loads.

The most effective workout will be a workout with double jumps, turning into slow ones, performed backward with an easy step. The number of approaches is not limited.

An excellent exercise for developing back and biceps strength, especially with variations such as chin-ups and pull-ups. They allow you to work out the back muscles, but in slightly different ways. The first is performed in such a way that the elbows go down and back, that is, the musculature of the shoulder is stretched. The second is done in reverse or with support - using the shoulder adduction.

Pull-ups with a combination of different grips will give the best results.

Simulation of movement as when riding a bicycle is performed lying on your back with raised legs, knees bent at right angles. The arms are behind the head, the calves are parallel to the floor.

Tearing off the shoulders and head, they make a bicycle with their legs, touching the left knee with the right elbow, twisting the lateral muscles, take the starting position.

There is no need to chase quantity. The main thing is to concentrate on the correct execution of the exercise that simulates cycling. The exercise is repeated several times in a row without taking a break.

The best strategy for getting relief

There is no opportunity to spend a lot of time in the gym and exercise on equipment, and the desire to gain a muscular body is great? No need to give up. You can give your muscles the coveted relief without exercise equipment, and, most importantly, much faster than after hours of training in a fitness center.

Every person has muscles, but most of them are hidden due to the presence of fat. Therefore, it is necessary to engage in the construction of the relief only in conjunction with getting rid of body fat.

This will be done by focusing on two fundamental points:

• dietary food;
• choosing the right exercise.

Pay attention to strength training

They don't require a lot of exercise. It is better to immediately choose several of the most progressive workouts, increasing the weight every week.

Even the best cardio workout will not help you lose body fat if your diet is poor. Without a properly compiled menu, all workouts, loads and other efforts will be completely in vain. In other words, the time and effort expended will not bring results.

In order not to feel hungry, include complex carbohydrates in the menu, do not break the established regular meal plan. Eating five grams of carbohydrates for every two sets performed allows maintaining muscle glycogen.

Do strength training

Especially important for those on a strict diet. Strength exercises allow you not only to build, but also to keep your muscles in good shape, without requiring any special effort.

It is enough to do simple lifts two to four times a week. If this is a first time experience for a beginner athlete, you can choose a basic strength training program and master it.

Running does not take up a lot of time, it easily fits into the routine of even busy people. Beginners who have never done any activity before should start running at a slow pace. Weekly jogging quickly burns fat, the disappearance of which allows the muscles to show their bump.

The number of cardio loads directly depends on the genetic predisposition. Some people require little or no exercise to lose fat, while others, on the contrary, have to make every effort. Regardless of this, it is the load received while running that allows you to quickly throw off the "extra fat".

Never Forget Three Simple Truths

1. strength training is needed to build muscle;
2. running is required to burn fat;
3. to get a beautiful relief, you should adhere to a high-quality diet.

These simple recommendations will allow anyone who wants to find a relief and toned body to make progress in a few weeks. The main thing is to carefully monitor your diet and exercise. Jog, pump your abs, do deadlifts, diet, and in the near future, show others the exceptional relief of your body.

We pump muscles at home - Video

Question: I can’t go to the gym anymore and I don’t have the place and money to do it at home. Tell me how to build up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in flight?

Answer: Whenever someone asks me about how to exercise at home, without a gym (special equipment or even a minimum of free weights), my first reaction is my question ... why?

I mean, it doesn't take a genius to realize that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.

Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead spend that money on a gym membership? Could you throw away some of the trash in your basement or garage and thus get some free space for full strength training at home?

In very rare cases, people use the right way to build up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often the answer to all of the above is misunderstanding, rejection, and the search for a miracle workout and exercise program for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And that brings us back to our original question ...

The good news is that the answer to this question is definitely yes. You can work out at home and still build muscle without the special machines found in gyms. Lack of free weights certainly doesn't help, but even under these conditions ... you can achieve certain results.

The bad news is that it will be much more uncomfortable, much more sportingly difficult, and just much more difficult overall. That's why...

How to build muscle: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (A smart workout plan = success.)
2. A diet capable of supporting muscle growth. (Above all, consuming enough calories and protein.)

As long as both principles work correctly, regularly and for long enough, the muscles will grow.

What do you need to do and use to build muscle?

As you may have noticed, among the main principles of muscle growth, there is no gym membership, workouts with free weights such as barbells and dumbbells, exercise machines or additional equipment.

This is because they do not play a critical role in increasing muscle size and mass gain. These are just useful add-ons that can help speed up your results and improve quality.

And not only in the sense that they will effectively train each muscle group and provide the muscle growth that you so desire. They facilitate the progression of exercise, which is essential to stimulate muscle growth and progress in training, both at home and in the gym.

This is why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and pancakes from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle of inclination; racks on which you can do a lot of exercises; complex, block and various simulators for each muscle group.

So I'm not going to lie to you here. If you want to build and build beautiful and strong muscles, then applying all of the above will be the best and most effective way to achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.

But, as I said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle in the home without Zeleza, and even the most controversial ones can work effectively when used correctly.

Exercises for training at home without simulators

For the first time, you have a wonderful inventory: did you know about it or not ... This is your own body weight... With it (+ some ingenuity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all kinds of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Curl biceps;
• Bodyweight triceps exercise;
• Lunges (and all kinds of variations);
• Squats
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means a complete list of exercises. You will find a bunch of others.

But that's enough to make up one of your workouts. There are enough exercises on this list for a home workout to be truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example rubber band, and now you can do dozens of other exercises (close-grip deadlift, belt press, arm swings forward and to the sides, biceps and triceps exercises, etc.) ...

So the more exercise the better. This is good news. Now for the less good news ...

Progress will be difficult, but possible

Progressing on these exercises (where the # 1 goal is muscle gain) can be difficult to achieve, especially as you get stronger. Since you cannot regulate the weight with which you perform the exercise for the progression of loads, which should create stress to stimulate muscle growth, you cannot simply add 2 kg and move on to the next weight, as you can with a barbell or dumbbells.

Fortunately, this won't be a problem early on, as there are 2 great ways to increase your load.

First step: Move from simple exercises to more complex ones (for example, from supported pull-ups to simple pull-ups). Fine. After that, progress in repetitions is necessary. For example, if in some exercises you can only perform 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variation will end and you will no longer be able to add reps, as there will be a high risk of starting to train for endurance rather than muscle growth.

So what do you do then? Well, you either keep doing what you are doing and never get stronger or build muscle, or you come up with a way to increase the load. For example…

• Weighted sports vests;
• Weighted belts;
• Stiffer rubber bands
• There are rings, TRX loops and others;
• A backpack full of books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight or just make the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the key to effective training.

If you don't, then in the end, like most people who work out at home without much thought about weights or special equipment ... you will forever be stuck in the same weight and volume of muscles, doing the same thing, without changing anything in your training program.

Not fun at all!

Everyone who works at home has different training conditions and equipment, and they all ask the same question ... can my training be effective for building muscle mass?

The answer, obviously, depends on what exactly (with what equipment) the person will be engaged. But if I had to just guess, then I would say that in 99% of cases any exercise can be replaced by some other, similar one, which could be performed in the conditions you need.

Iron Free Workout Program

Whether you have access to a gym or not, it really makes no difference, exercising at home can be just as effective. .

There are tons of exercises you can do without free weights in the privacy of your own home, hotel room, or office to build muscle and improve your physical condition.

Sure, training with extra weights and machines is great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you perform with only your own weight go a long way in developing functional strength at any level of fitness. Since you will not be using additional weights for these exercises, it is best to focus on a very fast pace and high reps to push your muscles to their fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weights training.

Below is a list of the top 10 exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my advice on improving the technique and approach to execution.

Squats

Squats work 85% of the muscles in the whole body. Just think about it. The performance of this exercise is many times greater than any other. Plus, squats are known to increase testosterone production. If you want to build muscle mass, then this is definitely your option.

To perform a deep and correct squat, start with your legs wider than your shoulders, your toes should be turned out a little to the sides, and when you start the squat, keep your back straight and focus on pulling your buttocks back and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond the toes, and press into the ground with your heels to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.

Bodyweight squats can be done every day if you want. You can also change your squat technique by trying one-legged squats or sumo squats (wide leg squats).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulder, triceps, and back muscles. Watch your breath and lower yourself until your chest touches the ground.

For a change, an extended arm stance will target the pectoral muscles more, while a close arm stance will increase resistance.

If you raise your legs on a chair or a wall, change the angle, you will work on the upper pectoralis muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work your triceps and pectoral muscles with reverse push-ups. This is a great exercise that you can use to see a beautiful and sculpted horseshoe-shaped muscle on the back of your arm. Remember to keep your head straight so that your spine is in the correct position.

The wall squat is a great way to work your quads and endurance. With your back against the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I love using the timer on my phone for this exercise. Start by trying to do the high chair for 60 seconds or until you can handle the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises, but proper technique takes some practice, as with any exercise. Humans have a tendency to wobble when shifting body weight from one leg to the other. When you shift your weight to the other leg forward, remember to keep your back and shoulders straight; you also need to focus on moving your hips down towards the floor rather than forward - this will allow you to perform the rep with the correct technique.

Plank

Starting with your abdomen, keep your spine straight and keep your weight on your forearms, which are on the floor at this moment and form a right angle with your shoulders. Pull in your belly to increase the intensity. The plank is another exercise for which I recommend using a timer. Try doing it for 90 seconds and just tell me you can't do core workouts at home.

The concept of execution here is similar to a plank, but the difference is that the upper body should only be supported by one hand. The oblique muscles of the abdomen and muscles of the core are being worked out.

"Superman"

This exercise fits the expression: "As you hear - so it is written." It will work on your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you are trying to take off, hold this position for a few seconds and lower yourself.

Leg curls

I like to combine crunches and leg lifts to work the upper and lower abdominals. Lie on your back with your heels flat on the floor, bring your knees to your chest and do a twist, contracting your abs as your knees and ribcage touch each other. Then return to the starting position.

Burpee

Burpee is a multi-muscle movement that combines a jump with a push-up. This is a great option for working out multiple muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.

Circular training

If you've been training for a while and think that bodyweight exercises won't provide you with the desired muscle gains, then you can increase the intensity of your home workout by doing circular workouts. Doing so will build muscle and endurance, add an aerobic element, and really increase the difficulty of your workouts.

Circuit training constantly keeps you in good shape, heart rate and pulse speed up, while one muscle group is resting, the other is working hard. You will be amazed at how much physical results you can get in less time using this method.

When planning your circuit training, it is important to turn off certain muscle groups in order to give them alternate rest. So, if you start with push-ups, then move on to squats and ab exercises.

Conclusion

So now you have my favorite home workout exercises that build muscle without the need for additional equipment. They can help you get in shape and lose weight while improving overall health and strength. Don't have a gym? Not a problem!

Home workout programs

3-day bodyweight workout program

Are you a beginner or looking for a break from heavy strength training? This 3-day workout program contains all the basic exercises and will give you a powerful start to strength training at home.

general information

Description of the training

Whether you are bodybuilding, powerlifting, crossfit or playing sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body properly, right? Truth.

To do this, it is worth incorporating bodyweight exercises into your program.

These exercises can be vital for developing fitness, improving body functionality, or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower body

Day 3: Core muscles

FAQ

What is the pause between sets? How do I combine these complexes with my training program?

You can do them after your regular workout or as a stand-alone workout program. It all depends on the person and his goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Can these complexes be performed twice a week?

Of course. If you wish, you can practice at least three days in a row, then take a day of rest, and train for three more days in a row.

How long should this program be followed?

Until you feel that you have squeezed everything you can out of this training. I would advise you to do it for at least 4 weeks. What to do after this period is up to you.

I am strong and I don’t have enough body weight to achieve failure. What to do?

Weight vests will perfectly cope with the role of additional burdening without burdening you with extra shells. Wear a vest for resistance exercises. Alternatively, you can hang a chain around your neck.

Is it possible to somehow complicate the exercises?

If you need a vest or chains for extra weight, you can do a drop set. Do the weights to failure, then remove the weights and continue.

Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest for 1 minute between laps.

I am too weak to use my body weight. Can I replace exercise with simulators?

This is contrary to the essence of the program. If necessary, have an insurer or training partner help you with the most difficult exercises. Don't use strength machines instead.

Three sets of bodyweight exercises that can be done anywhere

Given the severity of modern life, who wants to hang dumbbells and pancakes on themselves? Instead, use these workouts to build muscle with your own body weight.

Do you want to train well, but you don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.

When talking about bodyweight training, many people mean cardio training. While weight training works well with this type of fitness, it’s also effective for developing upper and lower body strength. You just need to show a little resourcefulness when choosing exercises.

Since it is not possible to load the muscles with body weight enough, you need to find another way to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or doorway.

Complex 1: Workout of the lower body and buttocks

To actively stimulate the muscles of the lower body by training with your own weight, you need to choose multi-repetitive exercises with elements of plyometrics. Plyometric exercises will help build strength and explosive muscle power. By combining this method with repetitive training, you can easily build lean muscle mass.

After a short warm-up, do the whole complex once, resting only at the specified time. After completing the circle, rest for 3 minutes and repeat everything again two more times.

Lower body and glute pumping
1. Walking lunges with body weight 1 approach, 20 times for each leg
2.
3. 1 set, 20 reps
4. Step-up with knee lift 1 approach, 20 times (for each leg)
5. 1 approach, 20-30 sec. (Rest 60 sec.)
6. Kettlebell Sumo Squat 1 approach, 30 times (perform without kettlebells)
7. 1 approach, 10 times (for each leg)
8. 1 set, 50 reps

The beauty of lower body workouts is that they also have a positive effect on the heart. You can rest assured that your heart will beat wildly from this complex! However, do this set of exercises only when you want to maximize your muscles.

Complex 2: Developing Upper Body Strength

Two of the best basic exercises of all time will help you work your upper body using your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you will be able to cope with this complex in no time.

Do the exercises in the following mode, resting for 30-60 seconds. between sets. Reduce your total reps in a pyramid fashion until you get to the last stage of fatigue.

Developing upper body strength
1. Push-ups
3 sets, 15-20 times (30-60 seconds rest between sets)
3. Push-ups "diamond"
4. Pull-ups on a low bar from a hanging position 3 sets, 15 times (30-60 seconds rest between sets)
5. Push-ups from the bench
3 sets, 10 times (30-60 seconds rest between sets)
3 sets, 5 times (30-60 seconds rest between sets)

Push-ups and pull-ups by themselves involve all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.

Complex 3: Fat Exploding Cardio Training

You can do this workout even when you are pressed for time. Bodyweight exercise is ideal for increasing calorie expenditure during and long after workout. Always start this workout with a light warm-up.

Try to do 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to follow the correct technique. When done, cool for 5-10 minutes and stretch. Vary the rest time or the number of repetitions as you see fit.

Fat blasting cardio training
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
5. Jumping "scissors" 1 set, 100 reps

Additional Benefits of Bodyweight Training

You can always hop on a cardio machine and do interval training. However, weight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, and develop functional strength that will be useful both in and out of the gym.

What's more, bodyweight exercises are very fun. Most people quickly get bored with the same type of cardio training, but the many options for exercise with body weight will make you work not only with your muscles, but also with your head.

A set of exercises with body weight for gaining mass

Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Will you be able to develop muscles with bodyweight exercises? Yes, if the training is really hard.

I have compiled this complex as a solid starting point. But it is only good for the first time.

Later on, you will have to find a way to complicate it. Muscleandstrength.com offers tons of bodyweight exercise variations. Try them, and improve your program when this complex becomes too easy for you.

You can do this complex up to three times a week. Rest at least one day between workouts. If your muscles hurt too much or need more recovery time, increase the rest period to 2–3 days.

Your goal is to do 25-50 reps per set, depending on the exercise. When you are good at it, make the exercise harder.

For example, when you can do 50 push-ups in a set, move on to one-arm push-ups (alternating) or cotton push-ups. If squatting with bodyweight is too easy for you, add squat jumps or box jumps.

Recreation... Rest no longer than you need to catch your breath. As soon as you can answer the question, what day is it, move on to the next exercise.

After completing the entire circle, rest for 2-5 minutes. and drink some water.

Workouts at home have a number of disadvantages, such as, for example, the absence of a coach nearby who can help with advice to control the process, lack of space and lack of motivation. However, in recent years, more and more athletes opt for training at home. Why?

And all because exercises at home for men, as well as for women, allow you to work out all muscle groups with no less efficiency than workouts conducted in the gym, but at the same time require less time and money.

The sports goods market now provides a huge selection of equipment for home workouts, and there is more free time due to the disappearance of the need to spend it on the road to the gym.

The main rule of successful home training is to find the right training program.

Exercises for practicing at home:

Squats.

Everyone is interested in the question - how to pump up at home without iron? The answer is simple - squat. Squats use large muscle groups such as the muscles of the thighs and buttocks, and their work gives a significant calorie consumption, which is important if you want to lose weight. They give mobility to the hip joints, and knee joints - stability.

Squats can be of several types. In addition to the usual ones, there are goblet ones - it is necessary to hold a small burden on bent arms; squats on one leg - develop not only strength indicators, but also balance with flexibility; sumo squats - a wide stance is used during squats.

Squats require a stable back position, so a decent load is put on the core muscles to help strengthen them. Squats not only stimulate the growth of strength indicators, but also prevent varicose veins.

This type of exercise has so many varied variations that only one of them can be a complete workout at home.

An evenly distributed load between the pectoral muscles, deltoids and triceps is achieved using regular push-ups. The load, which is mainly the pectoral muscles or triceps, is achieved by changing the width of the arms.

An analogue of a dumbbell press or a standing barbell is a vertical push-up. There are also reverse push-ups for triceps (you need to be in the back-to-support position) and push-ups on the uneven bars or horizontal bar, with a wide setting of the arms.

Despite the fact that push-up exercises force almost all muscle groups to work, the emphasis is still on the upper body. If you combine push-ups with pull-ups, then it is easy to get the necessary set of exercises for the harmonious development of the upper body.

Unlike push-ups, pull-ups are an order of magnitude more difficult, mainly due to the fact that a larger percentage of body weight is a burden.

Pull-ups use the muscle groups of the chest, delts, triceps and biceps. Different widths and types of grip (forward and backward, neutral and parallel, narrow, wide and medium) form different types of load, focusing on a specific muscle group.

The exercise to maintain a stable body position in the lying position, that is, the plank, can be either lateral or straight, and is the main exercise for training the core.

The main function of the muscles of the core is stabilization; the state of health of the spine and the safety of almost all strength exercises depend on their condition.

Even a short time spent in the plank will allow you to feel the work of the muscle groups of the back, shoulders, abdominals, hips and buttocks. At home, the bar is recommended to be performed without the use of various weights.

This exercise is an important part of your home workout routine. The bridge allows you to stretch and strengthen the muscles of the back, buttocks and arms, and is also an excellent prevention of various diseases associated with the spine.

Performing this exercise regularly will allow the muscles to be elastic and the spine to be mobile and flexible. It is believed that doing this part of the workout regularly will help expand the chest and increase lung capacity.

The bridge exercise can be performed in several ways: lying on the floor, standing with support on a wall, standing without support, or from an upright handstand.

The main rule, which must always be strictly adhered to, is to make a bridge with pre-heated muscles.

Burpee is considered one of the "coolest" exercises in CrossFit. It can be performed with or without weights.

The entire exercise consists of the sequential execution of the following actions: you need to sit down, resting your hands on the floor so that your legs touch your chest. Then, throwing our legs back, we perform an emphasis lying down and return to the starting position. After that, we try to jump up as much as possible and again return to the starting position.

This exercise engages all muscle groups and joints. The muscles of the upper shoulder girdle are subjected to the maximum load, that is, the deltoid, trapezius and triceps, as well as the muscle groups of the abdominal muscles, thighs, gluteal and gastrocnemius muscles.

Burpee not only increases the body's endurance, but also very effectively burns excess fat reserves. According to research, burpee also increases metabolic rate, which is important in the fight against calories.

Swing kettlebell

Exercises with this apparatus are an extremely effective tool for shaping a toned athletic figure. Kettlebell swings give an intense load to the oblique abdominal muscles, abdominal muscles, back muscles and hip flexors.

Training with kettlebells helps to synchronize the work of the whole body, because when the center of gravity of the projectile is outside the handle, the athlete needs to coordinate all his actions with biomechanics and thus the athlete, activating various muscle groups, forces the body to work as a whole.

Among other things, kettlebell exercises are very effective in increasing strength and anaerobic endurance, burning calories, and developing core strength.

How to build up at home: a program from StyleFitness.

Monday:

You can perform pull-ups with a wide grip, both for the head and for the chest, or even combine them. The grip width should be such that the forearms at their highest point will be parallel to each other, in other words - perpendicular to the floor.

It is very important to keep the shoulder blades brought together and the head straight so as not to hunch over at the top. We perform 3 sets to the maximum, no weight, the rest time between sets is 3 minutes.

• Squats

We put our feet shoulder-width apart or narrower. The back slope should be approximately 45 degrees, but not lower. The lowest point of the thigh when squatting should be parallel to the floor or even lower. Squats are recommended with light dumbbells.

We perform 25 repetitions of 8 approaches, each week increasing the repetitions by 2 more times.

When doing push-ups, try to keep your legs and back straight so that they are in a straight line. With your arms wide apart and your elbows as wide apart as possible, your chest muscles work best. That is why the maximum load falls on the shoulder joints. Please be careful.

Push-ups from the floor with a wide grip should be performed 20 times in 5 sets, and every week the number of repetitions should be increased by 2 times.

This exercise should be done for the maximum number of repetitions in 5 minutes.

Lie on your back with your knees bent and your feet about 20 cm from your hips. The legs should be shoulder-width apart, and the arms should be slightly bent at the elbow. Pushing off with both arms and legs, with a tense press, gently lift your hips up so that your back is arched in an arc.

Do the bridge 10 times, trying to keep your arms and legs as straight as possible.

The whole body turns into one straight line. Try to stay in this position for 20 seconds. Perform 8 sets with no more than 10 seconds of rest between them.

Wednesday:

• Tabata "Push-ups".

We take a position with an emphasis on the knees and do push-ups with a large amplitude for 20 seconds. We rest for the next 10 seconds. We carry out 8 approaches.

• Tabata "Squats".

At a fast pace, with arms extended forward and pulling the pelvis back, we squat for 20 seconds. We do 8 sets, rest time is 10 seconds between sets.

• Plank.

The position of the body should be like for push-ups and with an emphasis on the socks. We carry out 3 approaches, to the maximum.

• Tabata "Burpee".

Performed at a fast pace, 8 sets of 20 seconds each, rest time - 10 seconds.

• Pull-ups.

We perform 5 sets of 10 repetitions, trying to pull up at least 60% of the maximum repetitions every minute.

Friday:

• Swing weights.

We perform kettlebell swings (1-24kg), trying to achieve at least 60% of the maximum repetitions. We do 4 sets with a 2-minute interval for rest.

• Tabata "Push-ups"

Focusing on the knees, we do push-ups with a large amplitude. We perform 8 sets of 20 seconds each, with a 10-second break.

• Tabata "Squats".

At a fast pace, squat for 20 seconds, followed by 10 seconds of rest. We do 8 approaches.

• Bridge.

With the arms and legs as straight as possible, we perform this exercise 10 times, trying to linger in the position for a while.

• Tabata "Plank".

We try to stay in this position for at least 20 seconds. You need to do 8 repetitions at 10-second intervals.

Style Summary

Doing it at home is one of the main ingredients for being in good physical shape for life. Once they become a habit, they will become an integral part of your life, a good habit that neither time pressure nor financial situation can take away from you.