The best training programs for gaining muscle mass. How to build muscles: the ideal training program in the gym. Back Squats

Building up muscle mass– the key goal of all bodybuilders. However, ordinary people involved in fitness or just wanting to start often set this goal for various reasons. This is especially true for people with. A properly designed training program for gaining muscle mass will help you very quickly achieve the desired result, but only if you follow your diet and daily routine. Thus, after just a couple of weeks of training you will see noticeable changes.

To start competent training, you need to figure out how to create good program. Ideally, this should be done by a professional trainer. But if you want to figure it out yourself, learn the basic principles. They are suitable for both men and women.

Training rules

Basic exercises

As mentioned above, every mass-building program should consist of bench press, squats, and deadlifts.

• . This is the exercise most often performed by gym goers. The pectoralis major muscle, as well as the triceps, are actively involved in the work. An alternative to a barbell can be a pair of dumbbells.
• . The best exercise for pumping up your legs is the squat. With the help of exercise, you can effectively increase the production of hormones in the body. Very often, beginners constantly skip leg workouts in order to once again train their chest and biceps. This is not correct, as the figure will become disproportionate. Thanks to the squat, the thighs, calves and buttocks are worked out.
• . Another very popular exercise. It is considered very difficult and traumatic. To avoid injury, do all movements correctly. A huge number of muscle areas are involved in the work. Among them are the hips, buttocks, abs, back, chest. The muscles of the forearm are also pumped and the biceps are strengthened. There are several variations of the deadlift. Watch the special training video.

After several weeks of such training, you can safely add other exercises:

• , and also ;
• or a barbell, etc.

How often should you exercise?

To effectively gain large amounts of muscle mass, a three-day training program is suitable for you. Most often, athletes exercise according to. This means that in one session you must load several large muscle groups at once. You can combine training for the chest and triceps, back and biceps, as well as legs and shoulders. This way, your muscles will have the opportunity to recover for your next workout.

A four-day and five-day split is designed to work out the terrain. It is best to exercise less, but more intensely.

A six-day training program can only be suitable for experienced athletes who have been training for more than one year. For beginners, it is enough to work one muscle group just once a week.

Approximate training scheme

If you are still new to the world of bodybuilding, then an experienced mentor will create the best training program for men and women. The trainer will monitor your progress and select the most effective exercises. You can, of course, do this yourself, armed with ready-made options.

The best program for beginners should consist of three days of indoor training. You should always have one rest day between workouts.

Monday

On the first day of your training week, you should work your chest and triceps. An effective workout can consist of the following exercises:

• Bench press
• Dumbbell bench press on an incline bench.
• Raising dumbbells to the side.
• Dips.

During heavy basic chest exercises, the triceps are always involved in the work. Start doing the bench press immediately after warming up. The first round can be done with an empty bar, and then exercise with a suitable weight, or with an increase in each approach.

The next exercise will be an incline dumbbell press. You can also exercise with a barbell. Receives maximum load upper section breasts Perform four sets of twelve repetitions each.

To make your chest more prominent, start moving the dumbbells to the sides. After this, you need to move on to triceps training. The French press is a great way to load the target muscle group. It is best to use a barbell with a Z-bar. The last basic exercise should be dips. It is advisable to do it to failure, so you will “finish off” the muscles.

Wednesday

On Wednesday you will work your back and biceps. To pump up these muscle groups you must do:

• , if you don’t know how, then a special one will help you;
• Deadlift or barbell row.
• Lifting dumbbells for biceps.

At the beginning of your training day, it is best to do four sets of pull-ups. The number of repetitions can be individual. Next you should do deadlifts. After the warm-up set, perform three sets of twelve repetitions each. Barbell row to the belt - alternative way pump up your back muscles.

Start your biceps exercises with special barbell curls. You should do four sets of ten repetitions each. Practice without cheating. Work only with the help of biceps forces. You can finish your training day with dumbbell curls with a hammer grip.

Friday

During classes, you need to effectively load the muscles of your legs, as well as your shoulders. A ready-made program for pumping target muscle groups may consist of the following exercises:

• Squats with a barbell.
• Barbell press in a sitting position.
• Barbell row to the chin.

Particular attention should be paid to the squat. The technique of performing movements must be ideal. This way, you can protect yourself from unwanted injuries. Keep your back straight. Next, you can perform a leg press. Best of all, you will pump up your thighs and buttocks.

You can train your abs every second session. This muscle group is capable of recovering very quickly. Regular crunches and leg raises will suit you.
But remember that the abs always work during basic exercises.

Training scheme for experienced athletes

The athlete should alternate difficult workouts with easy ones. This way, the muscles will receive the necessary stress for further growth, and the process of gaining weight will accelerate.
Features of a challenging workout:

• During a workout, a bodybuilder should load only one muscle group.
• Work your ass off. After training, you should not have any energy left.
• Exercise using heavy sports equipment.
• Perform four sets of the exercise, 8 reps each.
• Work in pairs with a partner. This way, he will be able to support you during the bench press, squats, and other complex movements.
• Exercise 5-6 days a week. You can devote a separate day to training your legs, back, chest, biceps and triceps.
• Memorize or record your maximum strength values ​​for each exercise. Try to beat them in your next workout. It's best to focus on performing heavy compound movements.

Lightweight Workout Features:

• Perform 5-6 exercises in one lesson.
• The main goal is to accelerate rehabilitation processes in the body.
• Exercise using light weight sports equipment.
• Train three times a week
• You can do some isolation exercises.
• Next week, exercise using the split system. On rest days, run at the stadium.

Diet

Various programs for gaining muscle mass will not be effective if the athlete does not eat properly. Basic principles of the recruitment diet:

• You need to eat frequently 6-12 times. Use only healthy products, try to limit yourself to sweets and starchy foods.
• You need to eat high-calorie foods such as porridge.
• You should take in more calories per day than you burn.
• Don't use fast carbohydrates and fats. The main goal of an athlete is muscle mass, not fat. Products such as sausage, mayonnaise, cakes, rolls, lard are considered very harmful. They contribute to the accumulation of excess fat deposits and slow down metabolism.
• After a hard workout, you can eat a chocolate bar, but it is advisable that it be protein. Thus, you can not only lift your mood, but slightly increase insulin secretion. This anabolic hormone can also influence the process of gaining quality muscle mass.
• Drink plenty of fluids. Avoid dehydration during exercise. Bring a bottle of still mineral water to class.
• You should eat the lion's share of food in the first half of the day. Breakfast is very important for an athlete. It is in the morning that we get a boost of energy for the whole day. Never overeat at night. For dinner, it is best to eat a salad without mayonnaise, eggs, low-fat cottage cheese, and fish. The portion should not be very large.
• Do not eat food half an hour before class gym, you may simply vomit.
• You can't go to training hungry. Food will provide the athlete’s body with energy.
• 30 minutes after strength training, you should eat to close the protein-carbohydrate window (during this period, the athlete’s body must receive useful nutrients to stimulate rapid muscle growth). If you don't have the opportunity to have a full meal, be sure to eat a couple of bananas or drink a protein shake.

Most often, athletes consume the following products:

• Lean poultry or seafood.
• Kefir, cottage cheese and milk.
• Chicken eggs.
• Beans, beans and peas.
• Various cereals, as well as pasta.
• Fruits and vegetables.

Relevance of sports nutrition

Many inexperienced athletes often mistakenly believe that without special sports nutrition You cannot gain large amounts of muscle effectively. Protein shakes completely optional for beginners. They should only be taken if you are unable to eat well throughout the day. You can also consume protein in between meals. During the period of mass gain, bodybuilders often take high-protein or creatine.

The first thing you should know is that building muscle mass is hard work. You will have to work hard in the gym, and also eat a lot (especially for ectomorphs). Gaining quality muscle mass is a more labor-intensive process than losing weight. However, many athletes are looking forward to this period of training. Also a prerequisite for successful training is adherence to the correct regime. Food is very important factor, no less important than 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 after taking a deep breath, you drop 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, as soon as you placed the barbell on the racks, you collapsed on the bench in exhaustion. This is mass training!

In addition to eloquently describing the moment of Friday's training, this story is also good because it will help you understand when and why muscles grow. At the moment when you completed the eighth repetition, the muscle fibers of the working muscles were experiencing severe stress and tension. So big that it actually tore them apart. This happens during the last, hard reps. That's why it's so important to finish the set to the end, to the very limit, or even beyond it.

After training, muscle fibers present a pitiful sight: they are weak and destroyed, and need 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 within an hour.

The protein-carbohydrate window is the state of the body when, due to exhaustion, it is in great need of nutrients. Closing the carbohydrate-protein window within an hour after training will give a powerful boost to muscle growth."

45 minutes after taking the 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 8-9 hour sleep, directly during which recovery processes will take place over the muscle fibers. Muscles grow in your sleep, not in training!

How to train to grow muscles

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

Mass training program

Enough theory! It's time to start practicing. But before that, you need to create a training program to gain muscle mass. The following factors must be taken into account:

1. Age. This is an important factor that may limit the list of exercises used during training. For example, it is not recommended to do deadlifts with heavy weights.
2. Health status. This aspect is no less important, because the goal of training is not only to gain muscle mass, but also to improve health, and not to destroy it. If you have the slightest doubt, it is better to consult your doctor before starting training.
3. Life schedule. I’ll explain with an example: a person working as a loader and an administrator in a computer club need different approaches to training, since one sits on a chair all day, while the other sweats.

There are quite a few such factors, because it’s not without reason that training to gain muscle mass with a personal trainer often gives a greater effect than fighting your reflection in the mirror on your own.

Training program for gaining muscle mass

Below you can find an example of a mass training program. Other than that good conditions practicing it will give results, but it is not the best approach. It’s better to analyze your schedule, as well as other factors, and create a personal program for yourself to gain muscle mass, or have it written by a trainer. It will not necessarily be very different from this program, but this individual approach usually gives a greater effect than classes on programs downloaded from the Internet.

Day 1(chest, biceps)

• Bench press – 8-10x3
• Incline Dumbbell Press – 10x3
• Wide grip dips 10x2
• Standing biceps curl 10x3
• Standing dumbbell biceps curl 10x3

Day 2(back, triceps)

• Deadlift 10x3
• Pull-ups 10-12x3
• Bent-over barbell row 8-10x3
• Shrugs 12x3
• Close grip dips 10x2
• French press 10x3

Day 3(legs, shoulders)

• Squats with a barbell 10-12x3
• Leg press 10x3
• Exercise “Donkey” 15x3
• Military press 10x3
• Barbell row to the chin 12x3

Follow the recommendations given in this article, and your workouts to gain muscle mass will soon bring the first results! A prerequisite is the correct technique for performing all exercises in the weight training program. Do not take this lightly - in addition to the greater effect of training, you will also preserve your health.

You need to know the following:

• If your biceps measure 35 cm and you want to start building muscle, then forget about working on your abs for a while.
• The list of the best exercises to increase muscle size is very short, and you should do them in every workout because technique is the key to achieving results.
• The 5-10 rep range is extremely effective for building muscle mass, and the experience of athletes of the last century confirms this.

So get ready to be fast gain muscle mass. I have a program that will help you with this, but first a few recommendations.

1. When working on gaining mass, forget about everything else.

Guys with 35 cm arms sometimes ask me about a mass program, but at the same time they really want to work on their abs, do cardio, etc. When your biceps are 40-45 cm in girth, only then will you be able to do all this.

2. Increase time under load

You must give your body a force load and hold it for several minutes (without lowering the barbell to the floor or power rack). My program is based on exactly this approach.

3. Eat quality and regular meals

You have to stop worrying about every calorie you consume and have a consistent calorie surplus in your diet to force your body to gain weight. My freshman year of college, I gained 30 pounds in 4 months by eating a few sandwiches before lunch. Post-workout nutrition is also a must.

4. Rest and recover fully

I understand that each of you has a lot of things to do after training. However, if you do not sleep for 8 or more hours at night, this will negatively affect the recovery and growth of muscle fibers. Many famous bodybuilders prefer long naps during the day to gain mass. Remember that the body grows during rest.

5. Do little exercise

Good muscle-building programs involve only a few exercises. I build muscle best when I do about 7-8 exercises.

6. Keep your reps low.

Although people typically build new muscle fibers in low rep ranges (1-5) with heavy lifting weights, this approach can be difficult for many. Until you can bench press 180kg, squat 200kg, and deadlift 270kg, do 5-10 reps. This will have a very good effect on muscle growth.

7. Never do less than 10 reps on squats.

Many people ignore this advice (mostly powerlifters), but for most it makes sense. Each time you do squats, perform 10 reps. This provides the necessary time under tension, and also stimulates the entire body (and whets the appetite!).

8. Determine the necessary rest time

Many beginners ask this question: “How long should you rest between sets?” There is no clear answer to this. An advanced athlete may need a year to recover from a record, while another beginner will be full of strength and ready for the next approach after just a few seconds. I think that for rest and recovery between sets, it's enough to rest about 3 minutes on the squat and bench press, and 90 seconds on all other exercises. Again, these numbers may vary in individual cases.

9. Don't train to failure.

Always finish a set feeling like you could have done 1-2 more reps. We all love the Pumping Iron footage of forced reps, but for most guys who want to gain muscle, it's too early to start the practice. It is better to perform 1-2 additional approaches than to give your best in one.

10. Take care of yourself

This old advice For those in the cold season, wear warm clothes so that the body does not waste resources on heating. Park closer. Save strength and energy on everything. Sit more. Remember that this routine is not for life, but for a short period of time while you gain weight.

Workouts to increase muscle mass

This program is based on an old and well proven training concept. It involves repeating the same exercises every day, but in each workout you focus on specific parts of the body. For example, you focus on squats in program C, but still continue to perform exercises from programs A and B.

There are several good reasons for this approach. First, technique is the key to muscle growth. You won't gain much body mass if you constantly remind yourself of poor elbow position when doing the bench press. Plus, you could get injured. Secondly, the list of the best exercises for bulking is very short, and you should do them often. It's very simple. Enjoy!

Exercises for muscle growth

Lifting and pressing dumbbells

Take dumbbells in your hands, stand straight and bend your knees slightly. Bend your arms, bringing the dumbbells to your shoulders (biceps curl). From this position, lift the dumbbells up above your head (press). This is one repetition. Return your hands to the starting position and repeat the movements. Do 10 reps.

Barbell Squats

You will do squats in every workout. No more effective exercise for muscle building. You must learn to do it correctly.

Deadlift on straight legs

This is the only “tonic” exercise in the entire program. Take a light barbell and bend your knees slightly. Lower the weight to your shins and then lift it back up. Try to engage your hamstrings rather than your lower back. If you don't understand how to do this exercise, don't do it. It is tonic (after squats), not training.

Pull-ups

In addition to the fact that pull-ups are great for working the latissimus dorsi muscles, they are also the best exercise for the abdominal muscles. I have yet to meet a person who was able to do 20 or more pull-ups and didn't have great abs.

Traction exercise for back muscles in simulators

IN recent years I changed my attitude towards exercise equipment. The classic bent over row is a great exercise if done correctly. But this is precisely what many people have problems with. If your gym has a good machine that doesn't put stress on your lower back, please use it.

Bench press

By performing a bench press with dumbbells, you will be able to perfectly pump up the pectoral muscles, anterior deltoids and load the triceps without the risk of injury (if you choose the right working weight).

Barbell curl

I've always considered barbell curls to be a gateway to increasing overall strength levels. I once saw a guy lift a 100kg barbell without rounding his back or moving his elbows back. He had really huge hands.

"Farmer's Walk"

If you have the strength to take a weight equal to half your body weight in each hand and carry it a certain distance, then you will understand that this way you can pump up absolutely all the muscle groups of the body.

Mass training program 3 times a week

Workout "A"

Exercise	Approaches	Repetitions
Warm-up
A. Lifting and pressing dumbbells	5	5
B. Squats with a barbell Increase the working weight with each approach	2	10
C. Straight-legged deadlift	1	20
D. Chest rows using a machine or block Try to keep the tension in a positive phase. Work as intensely as possible.	5	5
E. Pull-ups Do as many sets as necessary to complete 25 reps. If you find it too easy, use additional weight.		25
F. Bench Press	3	5
G. Barbell curl Gradually increase the weight with each set	3	5
N. Farmer's Walk Perform 1 set with heavy dumbbells. Try to finish your set at the dumbbell rack.	1

Workout "B"

Exercise	Approaches	Repetitions
Warm-up
A. Lifting and pressing dumbbells Try to reduce your rest time	3	5
B. Squats with a barbell On the second approach, increase the working weight. This is preparation for training "C"	2	10
C. Straight-legged deadlift	1	20
D. Pulley to the chest Work less intensely than in workout "A"	3	5
E. Pull-ups Do as many sets as necessary to complete 15 reps. If it's too easy for you, use weights		15
F. Bench Press Before performing the 5 prescribed sets, do a couple of warm-up reps. All approaches should be relatively heavy.	5	5
G. Barbell curl You should feel a burning sensation and pumping in the muscles	3	10
N. Farmer's Walk Step away from the dumbbell rack as far as possible, lower the dumbbells to the floor, rest, and then come back.	2

Workout "C"

Exercise	Approaches	Repetitions
Warm-up
A. Lifting and pressing dumbbells Try to reduce your rest time	3	5
B. Squats with a barbell Increase the weight with each approach. The last approach should be the hardest.	5	10
C. Straight-legged deadlift	1	20
D. Pulling the block to the chest Try to keep the tension in a positive phase. Work as hard as possible.	2	5
E. Pull-ups Do as many sets as needed to complete 12 reps. But it is advisable to do them in one approach. If you feel you can do much more, use additional weight.		12
F. Bench Press Try to finish your last set feeling like you could have done a couple more reps.	5	5
G. Barbell curl 2 sets of 5 reps + 1 set of 10 reps. A great combination - first you work on strength, and then on pumping	2/1	5/10
N. Farmer's Walk Try to increase your working weight every week. Give your best. Go a long distance, stop, take a breath and try to go a little further. Don't forget that you need to make the return trip.	2

After 6 weeks of being on the diet and doing these workouts, you will see results. Before you start following the program, take a “Before” photo, and after completing the program, take an “After” photo. The growth of lean body mass depends on many factors, but I saw how much more effective this program is than those that I often come across on the Internet.

An athletic body begins with basic exercises. These types of workouts build muscle mass and build a foundation that can then be polished to create the muscle skeleton of the best bodybuilders.

In this article you will find a lot of tips and useful information about basic exercises in the gym to build muscle.

Mass gain base

To start the growth of muscle tissue volumes, they are complexly loaded. Designed for this basic exercises, which are also called multi-joint, since two or more joints are involved. They are aimed at tensing not just one muscle, but an entire group. Training is carried out with heavy weights.

Action of basic exercises:

1. Muscle mass grows and fat is burned.
2. Appetite increases, which is useful for ectomorphs - people with a thin physique and thin bones.
3. Improves muscle symmetry.
4. The connection between muscles and brain is strengthened.

In a scientific experiment involving forty men, it was found that gaining muscle mass comes more from hormones, in particular testosterone, rather than from physical effort. At physical activity hormonal release occurs. The more muscles are loaded at a time, the more hormones are produced. The effect is enhanced by the inclusion of the respiratory and central nervous systems.

The share of back and leg muscles reaches 80% of the total mass. Therefore, those who want to pump up their body pay attention, first of all, to these groups. By developing them, the athlete develops other muscles.

Main basic exercises

Here is a list of the basic basic exercises that a beginner needs to build a muscle “base.” After a year, body contour can be improved with isolated exercises- those that work one muscle group.

From the video you will learn how to properly perform the bench press, squats and deadlifts, as well as how to get the maximum result from them:

Classic deadlift

never deadlift without a lifting belt

This exercise develops the core muscles better than others, because it involves the most muscles:

• main ones - quadriceps femoris, gluteus maximus, back extensors;
• additional - femoral biceps, semimembranosus, trapezius, semitendinosus.

Deadlifts are performed in 3-4 sets of 8-12 repetitions. The approximate starting weight for men is up to 40 kg, for women - up to 20 kg. “Your” weight is calculated so that the athlete lifts it with a straight back. If curvature and roundness appear, then spinal diseases will arise in the future.

If you have injuries or back pain, deadlifts are not included in the program right away. The first two months are done. The same exercise in 3 sets is performed before the deadlift.

Squats

Barbell squats will help you gain extra pounds in your biceps

This exercise is popular not only in bodybuilding, but also in other sports, rehabilitation programs and when preparing an athlete for competitions. When combined with pullovers it stretches chest, increases lung volume and ventilation.

Working muscles:

• the main ones are quadriceps, gluteus maximus, soleus;
• additionally - thigh biceps, calves, extensors.

If the technique is poorly mastered or the equipment is not set up, the exercise is traumatic, the knees and spine suffer.

When working with heavy weights, use elastic bandages on the knees and wrist joints and a belt. The weight can only be lifted with a straight back. At the lower amplitude, the feet should be at the same level as the knees.

By changing the width of the grip, the athlete shifts the emphasis to the desired muscle group.

So, with a wide grip, the middle of the chest receives the load, with a narrow grip, the triceps and inner section. Lowering the barbell to different areas of the chest helps avoid stagnation in growth.

When performing a bench press, observe the following rules:

• at heavy weight use only a closed grip;
• an assistant must lift the barbell from the racks;
• do not allow the lower back to bend upward.

Pull-ups on a tunic

the chin is raised when performing the exercise

They make the body more prominent and drier. Muscles working:

• the main ones are the broadest backs, trapezoidal,;
• additionally - flexors, extensors of the forearms, mid-body, deltoids.

Depending on the width and direction of the grip, the following muscle groups are worked out:

• direct- , extensors of the forearm;
• average reverse- biceps, wide back (preferable for beginners);
• straight narrow- jagged, broadest dorsal in the lower part, shoulders;
• narrow return- biceps, latissimus muscles;
• wide- latissimus dorsalis in the upper part, paired round, trapezoidal;
• wide behind the head- paired round, middle section of the lats, trapezoidal.

The last two options are only for experienced athletes.

Standing barbell press

You should not relax your back and abdominal muscles, otherwise there is a high risk of injury

This type of bench press is also called military and is considered one of the best for,. Previously it was included in the program Olympic Games in weightlifting to test upper body strength. The main working muscles are the deltoids, upper part, triceps.

As the grip width changes, the load moves:

• narrow- anterior deltoid, clavicular part pectoral muscle, long head of triceps;
• wide- the anterior and middle parts of the deltoid muscles, the upper part of the pectoral muscles.

The military press is also performed with dumbbells.

The optimal frequency of training is 3–4 times a week, duration is up to 60–90 minutes. The break between sets is 2–3 minutes.

In the first year of classes, the training program does not contain isolated exercises - they master the “base”. Begin classes with minimal loads and increase the intensity gradually. In the first stages, correct technique is important, not weight.

To prevent the body from getting used to it, the loads are periodically increased.- change the working weight, the number of repetitions, reduce the break between sets.

Important proper diet, adherence to diet, water balance. Overeating is not allowed.

Rules for gaining muscle mass:

It seems like an unattainable dream to get a body like Arnold Schwarzenegger, Lee Priest, and other bodybuilders. But once you study the success story of Martin Ford, the obvious will be revealed: the goal will be achieved if you put effort into achieving it.

To build muscle and become stronger, you need to train effectively, so we continue to introduce you to ways to structure training for different tasks. This time we will consider two options for a mass training program, designed for 3 times a week.

Basics

Before you start lifting, you need to understand the basics of gaining mass. You can exercise at least twice a day every day, do every exercise until you drop, and in the end you will not gain a single kilogram in addition to what you had.

And all because weight gain is a whole science. And let’s make a reservation again, if you gain weight on a pharmacological course, every week you will gain significant muscle gains. The results will be visible in the mirror. But the course has several bad sides:

• The muscles last the course, as soon as you stop delivering the “pharma” to the body, a rapid regression will begin.
• Negative impact on sexual function in men (over time it weakens, since the body stops producing its own testosterone) and the appearance of secondary sexual characteristics of the male type in women (deepening of the voice, etc.).

Pharmacology works on the principle “I want it here and now.” It's like a loan: you get what you want quickly, and then it takes a long time to pay it off. Not with money, but with health and quality of life. A competent course is long-term, periodic, including rehabilitation measures for the gonads. If you are planning to show off your muscles just once, it is better not to try. If your priority is health and harmonious development of the body, even more so.

So, you set out to build muscles. To do this you will need:

1. Organize your diet correctly.
2. Follow a training regimen - 3 days a week.
3. Actually, create a competent training program.
4. Plan a complex of sleep, rest, wakefulness.
5. Pay attention to your health and take into account contraindications.

Nutrition

You need to figure out what body type you are. For each of the three types (ecto-, endo- and mesomorphs), the daily calorie content will be different. Ectomorphs have the hardest time gaining weight. Therefore, they will need to eat more intensively.

For endomorphs, it is enough to add a little more carbohydrates to the diet than required for slim figure, and their mass will go up.

In any case, no matter what type you are, you need to eat a lot of proteins, carbohydrates and fats. Do not forget to take vitamins, chondroprotectors, creatinine and some amino acids in parallel.

Number of meals – 4–6 times a day.

Training mode

The three-day training program is classic scheme in bodybuilding when gaining muscle mass. You can train 2 days a week. The frequency of training will depend on your body's ability to recover.

If you take enough needed by the body substances, muscles will recover faster. Thanks to this, you can study every other day. With poor nutrition, recovery can take much longer, which greatly reduces the number of possible sessions per week.

In bodybuilding, it is important to give your muscles a critical load so that they grow. Powerlifting places more emphasis on strength rather than muscle shape. Nevertheless, gaining mass in bodybuilding is a mandatory thing, and in powerlifting it is natural. As strength increases, body weight also increases.

The training program for three days will be the best option in bodybuilding, because in 3 workouts you can pump up all key muscle groups.

Option A

A gym workout program should work all muscles. The emphasis is on basic exercises. Minimum isolated, maximum basic elements.

The training regime in the gym for girls will be exactly the same, despite gender differences. But their weight does not grow so noticeably (we are talking about muscles, not fat, because it is usually easier for girls to gain weight than for guys). In general, it is better for girls not to focus solely on gaining muscle mass and to fall in love with regular fitness.

A training program for gaining muscle mass might look like this.

First day: legs and shoulders

1. Cardio and warm-up.
2. Barbell squats: 5 sets of 5-6 reps.
3. Leg press: 3 sets of 8–10 reps with maximum weights.
4. Lunges with dumbbells or: 3 sets of 10 reps.
5. Bench press sitting behind the head: 4 sets of 6-8 repetitions.
6. Abdominal work: hanging leg raises with weights, 3-4 sets of 10 repetitions (you can hold a dumbbell between your feet, bend your knees slightly).

Day two: back and biceps

1. Cardio and warm-up.
2. Hyperextension: 3 to 15 without weight with a straight back.
3. Deadlift: 5 x 5-6 with maximum weights.
4. Traction upper block to the chest: 3 to 8.
5. Bent-over rows of a T-bar or dumbbell to the belt: 4 to 8.
6. Barbell for biceps: 4 to 6.
7. Hammer: 2 to 10.

Day Three: Chest and Triceps

1. Cardio and warm-up.
2. Bench press: 4–5, 5–6 repetitions.
3. Bench press on a bench with an incline of 30 degrees: 3 x 8 times.
4. Bringing your arms together in a crossover to the bottom of your chest: 2 x 10 times.
5. Arm extension in block: 3 to 10.
6. Abs: Roman chair crunches: 4 x 10 times with weight.

You need to rest for 1-2 minutes between sets. If you are not rested enough, you will not be able to fully complete the set.

Weights should be maximum, no pumping, no cheating, pay close attention to your technique.

Those with back problems should eliminate the deadlifts and squats. The latter can be replaced with Smith squats, a HAKK machine, or just a leg press.

What exercise you do depends on the severity of your back condition. If acute pain or discomfort appears when bending over, it is better not to tempt fate. Either you were doing squats and deadlifts incorrectly, or you simply shouldn't be doing them (at least not in the near future).

Option B

And another 3-day training program. The second option is more designed to develop strength qualities.

Day 1

1. Cardio and warm-up.
2. Hyperextension: 2 to 15.
3. Deadlift: 5 sets of 5 reps and a sixth set of 60% of the working weight for 15 reps.
4. Bench press: 5 x 5 with heavy weight, but not maximal.
5. Biceps hammer: 2 x 10.
6. Abs: 2 x 2 hanging leg raises with weights and 2 x 10 Roman chair crunches with a dumbbell.

Day 2

1. Cardio and warm-up.
2. Bench press: 3 x 5 and 2 x 3 with maximum weights.
3. from chest: 3 to 8–10 with maximum weights.
4. Crossover raises, dumbbell raises lying on a horizontal bench with supersets: 2 x 10 and 2 x 10 (alternate 1 set of raises with 1 set of raises).
5. Extension of arms on a block: 3 x 10, 1 x 8, 1 x 6, 1 x 4 - we make a “ladder” with increasing weights. You must push yourself to the limit for the last 2 reps of each set using proper form.
6. Abs: Roman chair crunches 3 x 10 with weight.

Day 3

1. Cardio and warm-up.
2. Barbell squats: 5 to 5.
3. Leg press: 3 x 8–10.
4. Lat pulldowns or pull-ups with a narrow reverse grip: 4 to 8 with weights.
5. Pullover: 2 to 10.
6. Cardio: 15 minutes with 1 interval.

You can remove the deadlift and replace it with the leg press. It all depends on your physical capabilities.

Should be cleaned isolated exercises. You can change various auxiliary elements every 2 weeks, for example, bringing your arms together in a crossover to pressing dumbbells upside down, or lunges with dumbbells to straightening and bending your legs in a machine.

A two-day mass training program will be very different from the ones above, because the whole body needs to be worked out in 2 days. At the same time, you should not excessively delay the duration of classes.

The training program for girls, if they also want to gain weight, will look about the same.

Both training programs are aimed at developing muscle mass and strength.

Sleep and health

No matter how ideal your training programs are, without proper sleep and good health, you will not be able to build muscle.

Firstly, if you often get colds, you will take breaks from your classes. A week's break already rolls your results back.

Secondly, if you have weak connective tissue (a congenital diagnosis), you will be more likely than usual to pull the ligaments when reaching heavy weights. One careless movement or one bad warm-up is enough.

Thirdly, insufficient sleep greatly slows down anabolic processes in the body.

Therefore, you need to sleep well and toughen up. Building muscle requires stability and monotonous long-term work on your body, iron will and a healthy stomach.

In a competent program, it is important to indicate the correct working weight. It is selected experimentally. The effectiveness of each individual program depends on the correctness of its choice.