Numerous visits to bodybuilding websites convince me that one of the most relevant topics and the subject of active discussions on them is questions rapid weight gain and muscle growth, which excite not only beginners, but also quite venerable athletes. Although this is not surprising - it is worth looking at yourself from the outside in those days when our main tasks were exclusively building huge muscles, gaining maximum mass, giving volume to the biceps, expressiveness of the chest or the width of the back.

Reading articles on mass gain found on the Internet, I came to the conclusion that there is catastrophically little really high-quality information on this topic on the network, one can even say that it does not exist at all, well, maybe, with the exception of only some very common truths, and even then, unfortunately, not all. Having stumbled across the net more than once on similar questions about the same beginners in bodybuilding, I decided to write a series of articles in which I planned to include detailed materials on the training program, nutrition, sports supplements. Today we will talk about a training program aimed at an effective set muscle mass.

Let's touch on the fundamental truths, without which high-quality muscle building is impossible:

• It is necessary to do a warm-up before the main workout, which includes heavy loads for weight gain. The athlete must warm up well so that his joints and ligaments have time to warm up, and for this I would recommend using the athlete, running at an average pace for ten minutes will prepare the body for the next heavy exercise. Then you need a stretch that is aimed specifically at those areas of the body that you have the most “problematic”, for example, elbows or shoulders - it is these that must first be carefully and thoroughly kneaded.
• Before each main working set, you need to do one or two warm-up approaches. using a light weight, which should be about 40-50 percent of the weight of the worker. Warm-up approaches allow the athlete to also feel this exercise.
• Don't go to the gym for too long- Quite enough intensive work for an hour. And remember this simple truth: In training, the main thing is not its duration, but only the intensity.
• The end of the workout should be a small hitch to stretch the muscles and joints.. A good option is swimming in the pool.
• During training for the mass, you should not be distracted by extraneous matters. The observable pictures of what often happens in the gym are depressing: someone is talking enthusiastically on the phone, someone is busy with a new toy in his iPhone, someone is talking to a neighbor and the like. That is, training people do not understand why they came here and lose the time allotted specifically for training in the gym, and then they get, as a natural result of this, the absence of any, even a little progress in bodybuilding. Make it a rule: since you came to the gym to train and your goal is to gain weight, so train without being distracted by extraneous matters and absolutely nothing at all.
• Key condition for success is to work in a working approach until the very last repetition, performing it as well. It is the last one or two repetitions, done already through overcoming, that become the most effective in the training process and it is thanks to them that effective muscle mass is built up.
• You need to follow a nutritious diet, on which success in bodybuilding depends in half. I can subscribe to my every word and responsibly declare that without food High Quality mass gain is impossible and you will never be able to build decent muscles. My next article will be devoted to this - it will be convenient for you to follow the news using the newsletters of this blog.
• Sufficient rest before the next workout is also important.. Do not be surprised and do not be afraid now - the goal of bodybuilding training is precisely to injure muscle fibers, however, in the safe sense of the word - during heavy loads, our muscle tissue receives microtraumas, which then the body seeks to heal and due to this, tissue growth occurs. So, for this restoration of muscle fiber, the body needs several days and therefore daily training is absolutely contraindicated for the average static bodybuilder.

In this list, I have listed the rules that should be followed during training aimed at gaining mass. And now you can go directly to the training program itself.

You will have to do three times a week: on Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday - it's convenient for anyone, and here the main condition is a mandatory break between workouts of at least one day.

As a rule, athletes distinguish chest, legs, shoulders, triceps and biceps into separate muscle groups and, accordingly, each of our workouts will be focused on pumping a specific muscle group.

Three day workout

Monday: work on the muscles of the press, chest and triceps

The exercises of this workout are aimed at pumping the pectoral muscles and triceps. First, five approaches are performed, the purpose of which is the press. For this, any exercises are taken to work out the abdominal muscles. In any case, the pumping of the pectoral muscles is also associated with the study of the triceps (triceps muscle). Fully work out the triceps by bench press and bench press incline bench.

• . After two warm-ups, four working sets of 8-12 repetitions follow. This exercise works best pectoral muscles increasing their volume and mass.
• After one warm-up, four working sets of 8-12 repetitions follow. This exercise allows, in addition to gaining muscle mass, to give the muscles a beautiful relief and a good athletic shape.
• After the first warm-up, four working sets of 8-12 repetitions are performed. When doing bench presses, do not forget about a partner! The exercise is effective for working out the triceps and the inner part of the pectoral muscles.
• in four sets of 8-12 repetitions, but only after the obligatory warm-up of the muscles shoulder joint to reduce the risk of shoulder injury. This exercise perfectly works out the muscles of the upper chest.
• in four sets with the maximum possible number of repetitions in each approach. This exercise is an excellent training not only for the triceps, but also for the entire shoulder girdle.

What has been done: the exercises allowed us, first of all, to pump the pectoral muscles through a heavy load - bench press, and thus we launched the mechanism of their growth, and also worked on their shape. Fully developed and all the bundles of the triceps to stimulate it effective growth. After such a training, a hitch is needed and the best option here is the pool - swim to your health for 10-20 minutes.

Wednesday: back and biceps workout

This workout focuses on the muscles of the back, which should become wider and more powerful as a result, as well as pumping up our beloved biceps. Do not forget about the obligatory warm-up warm-up before training and five approaches to the press.

• - perform five approaches for the maximum number of times. If it doesn’t work with pull-ups, then you can use the pull-up simulator, or block simulator with a pull of the handle to the chest. But my advice is this: since there is nothing better for the muscles of the back than pull-ups, try not to use the simulators, but pull yourself up in the classic way - on the crossbar and believe that this works much more efficiently.
• , doing four sets of 8-12 times after two warm-ups. This is the most effective exercise for the biceps.
• 8-12 times. The deadlift is a basic and highly effective exercise for both the back muscles and the whole body - in the process of its implementation, a large number of anabolic hormones are produced that stimulate muscle growth. A prerequisite is a thorough warm-up of the back before the deadlift, especially lumbar to avoid injury during the exercise.
• in four sets, sitting, 8-12 repetitions. This exercise perfectly forms the biceps, emphasizing its relief and increasing its height.
• . After one warm-up, perform four sets of 8-12 repetitions. Exercise effectively draws the muscles of the back, giving them a beautiful shape.

What has been done: Thanks to pull-ups and deadlifts, the mechanism of muscle growth was launched, all the muscles of the back were worked out to the maximum, which will now make it grow. Pumped biceps due to the most effective exercises. Now it's time to cool down and stretch.

Friday: shoulder and leg work

The emphasis of the exercise of this workout - a squat with a barbell on the shoulders, is done on the entire surface of the leg muscles. We will also pump shoulder girdle.

• in four working sets of 8-12 repetitions after completing two warm-ups. Before training, it is necessary to thoroughly stretch the shoulder joints, given that the shoulder is the most vulnerable place in the bodybuilder's body in terms of injury.
• . The squat is an exercise from the heavy arsenal and there is nothing harder than it. And here, as nowhere else, the athlete must be as concentrated as possible and have perfect technique. Before performing this exercise, especially thorough kneading of the knee joints, ankle and lumbar spine is necessary. Having completed all four approaches and giving all the best at the same time, the athlete feels a real pumping. After doing just one squat on a leg workout, I usually have no energy left for anything else.
• in four working sets of 8-12 repetitions after three warm-ups. When performing this exercise, the risk of injury to the shoulder joint is also high. It is necessary to perform lifting the barbell behind the head, concentrating as much as possible, without jerking, and always in the presence of a coach or someone who can put the barbell on the rack after the exercise.

What has been done

During the training, the leg muscles were worked out and a good impetus was given to their growth. Shoulder muscles worked too. Now we move on to the hitch and stretching.

So, here I have given the entire weekly training cycle, working on a set of muscle mass. An athlete can dedicate two or three months at the most to him, and then he must definitely change radically. This is done so that the body does not have time to get used to and adapt to monotonous loads. In my next articles, I will talk about and give an overview of the types acceptable for an athlete that contribute to muscle gain.

We have translated from scientific language into human language several important knowledge that will help you grow muscle in the most effective way.

We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.

How muscles grow

By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.

The ability to gain muscle mass depends on gender, age, weight training experience, genetics, the amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper workouts and food.

Mechanical and metabolic stress

There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.

Training causes two specific types of stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting chemical recovery processes due to the energy expended by the muscles), and both can provide the necessary stimulus for muscle growth.

The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.

"Slow" and "fast" muscle fibers

To develop an exercise program for maximum muscle growth, you need to understand the physiology.

There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.

"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).

Fast twitch muscle fibers have a high threshold of excitation, as well as a high speed of signaling, and are better suited for fast efforts (so runners on short distances look like athletes compared to stayers). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.

Repetition method. If you want to grow, do sets to failure

It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly speaking, it will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.

Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t anymore!)

3 types of training

Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method, and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.

1. Maximum effort method

For this method, significant weights are used to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (respectively, and a small number of repetitions in the approach).

The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.

The maximum effort method is effective for developing strength, but not the best. effective remedy increase in muscle mass.

2. Method of dynamic forces

When training by the method of dynamic efforts, no Weight Limit, with the main emphasis on moving the weight as fast as possible for stimulation motor units.

This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.

3. Method of repeated efforts

The repetition method does not maximum loads, but the need to do exercises before the onset of muscle failure (when it is no longer possible to complete any of the following repetitions in the approach).

The last few reps that have to be done through burning can involve all the fibers in the target muscle in contraction and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.

The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created to promote muscle growth.

Sleep and recovery are just as important as exercise and nutrition.

Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.

Exercise and food are main part equations muscle growth, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.

The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.

Inducing mechanical and metabolic stress during your gym workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that a good night's sleep is important for muscle growth after a workout. Insufficient sleep and recovery will spoil your efforts in the gym and at the dinner table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.

Sleep deprivation, poor appetite, long-term illness, and stunted growth due to exercise are all symptoms of overexertion that can significantly impact a person's ability to achieve their fitness goals.

“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013).

Training program for gaining muscle mass

Number of repetitions

Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.

The amount of rest between sets

Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of sets in each exercise

According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.

Travel speed

Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to provide sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).

Free weights or simulators

Schoenfeld, a scientist, states that each type of resistance plays a role in optimal muscle growth: “Free weights that involve a large number of muscles help increase muscle density, while the stabilization provided by machines allows you to load individual muscles more.”

Preparing for serious training

When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.

It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles, etc.) to prepare muscle tissue for the stress of high volume training.

Order of exercises

It is preferable to start training with complex movements with free weights to include the maximum number of muscles (for example, barbell squats, deadlift it is better to do at the beginning of the workout), and during the lesson, gradually move on to simulators that affect individual muscles.

Extreme exercise

The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.

Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.

It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."

The exercise program below is based on the latest scientific research related to muscle mass gain.

Attention: RM - repeated maximum

Day 4. Rest or low-intensity cardio exercise

primary goal: muscle development
Type of training: split
Required level of fitness: newbie
Number of workouts per week: 3
Necessary equipment: barbell, dumbbells, exercise equipment, blocks
Target gender: men and women

You have just started to gym? Then this program is for you! By training on it, you will load each muscle group with heavy basic exercises once a week. Each workout consists of 3-5 exercises.

Concentrate on the technique of performing the exercises, and not on the weights that you lift. Master the correct technique of movements by doing this program, then proceed to training on a more advanced split ( e.g. 4 days) after 8-10 weeks.

On Monday, you load the chest and triceps, on Wednesday - the back and biceps, on Friday - the legs and shoulders. At the end of each workout, do 1 exercise for the muscles of the abs and lower back.

Monday: chest and triceps

An exercise	Approaches	repetitions
	4	12, 10, 10, 10
	2	10
	3	to failure
	3	10

For the incline bench press, set the backrest angle to 30 degrees.
In push-ups on the uneven bars, tilt the body forward to get the lower chest area to work properly. Use the dip machine if you can't do the exercise with your body weight.
french press perform with light weight, concentrate on compliance correct technique exercises.

Tuesday: rest day.

Wednesday: back and biceps

An exercise	Approaches	repetitions
	4	10
	3	12
	3	10
	3	8-10

Before training, do a 10-minute warm-up.
Focus on exercise technique.
Do the pull upper block chest if you can't do pull-ups.
You can use a curved bar to perform barbell curls.

Thursday: rest day.

Friday: legs and shoulders

An exercise	Approaches	repetitions
	4	12, 10, 10, 10
	3	12
	3	12
	4	8-10
	3	10

Before training, do a 10-minute warm-up.
Do the first working set in the leg press with a weight of 75% of the maximum and then add weight before each new set.
Perform standing raises with light dumbbells, concentrating on proper exercise technique.

Saturday and Sunday: rest days.

Training each muscle group once a week is considered the lowest training frequency.

On the other side of this concept is training each muscle group three times a week. This is considered the highest training frequency.

The question is, how appropriate is this frequency of training for you ... is it the best? Let's figure it out.

Let’s start with the example of strength training three times a week…

Above is an example three day split on the whole body, which is the most popular for a given frequency of classes. As you can see, every muscle group or part of the body is being worked out. three times per week.

This means that each muscle group is being trained every second or third day which is enough high the frequency of classes.

This is true compared to the frequency of training once a weekwhen each muscle is worked out only every seventh day.

How to create a frequency of three times a week

The key to creating a workout three times a week is exactly the opposite of creating a workout once a week.

Instead of making sure you have enough load to give you a full week off between workouts, your goal here is to provide exact the amount of load to NOT go over its optimal amount.

If your load is too high, you will not have time to recover by next workout(which will take place in two or three days at a given frequency of classes).

So while you're working hard enough to achieve positive results, you need to keep it low enough to keep your body's ability to recover.

People choose the wrong load

And that brings us to the main pitfall of training three times a week (or using either option more than once a week).

People incorrectly reason that they should take the same amount of load (exercises, reps, sets) as they would when training once a week. Now just start exercising three times a week.

Due to the high frequency of classes, not only will this not work… it will be very stupid.

The bottom line is that you need to take the total load and divide it into about three workouts, and NOT do the same number of exercises three times a week like a complete idiot.

The human body (muscles, nervous system) cannot recover as quickly.

But at the same time, the load should not only be low for recovery, but also high enough to achieve positive results.

So, is training three times a week optimal?

For certain of people… Yes. For others, not particularly.

If you are a beginner athlete with any goal, training three times a week is MOST EFFICIENT way.

And as usual, this is not just my opinion. As well as the opinion of every expert and coach, at least half literate.

In fact, it is proven by science and worldwide results.

Literally all studies and scientific papers studying different kinds frequency of training for beginners, came to the same conclusion: training each muscle group three times a week is most effective training option for beginners, regardless of their goals.

So if you are a beginner with any goal (increasing muscle mass, losing weight, increasing strength, improving appearance and developing your body in any way), training three times a week is the best option for you.

Let's get to the bottom of it...

For whom BETTER

Training three times a week is best for the following categories of people:

• Beginners with any goals
• Any athlete with an initial goal of increasing strength

And it's no coincidence that any well-designed beginner program adheres to three-day program on the whole body, which I spoke about earlier. It has already been proven that it is the most suitable for beginners.

The high frequency of classes allows you to quickly master motor skills. It's like how a child learns. How will he learn faster… if he does something once a week or three times a week?

And for all goals and intentions, a novice athlete is a “child” strength training. Everything is new to his body. And this means that he will absorb everything faster and make progress than a non-beginner athlete.

And it so happened that training three times a week just allows you to do this.

For the same reason, training three times a week is very effective for non-beginner athletes to increase strength.

This means that if you are already past the beginner stage and your goal is to get stronger, training three times a week is a proven option for you.

Therefore, many of the most popular strength training programs have the same frequency of training (with the same 3 days of full body training).

To achieve strength performance, training each muscle group three times a week is just right. So if this is your goal, this frequency of classes will suit you.

For whom LESS Is training three times a week okay?

Honestly, for everyone not named above.

Do not misunderstand me. Exercising three times a week CAN work for just about anyone, with any goal and any fitness level.

Without a doubt.

However, we are talking about what will work better and what will work worse. For the people I talked about above (beginners with any goals and athletes with the goal of increasing strength), the frequency of training three times a week is optimal.

For the rest of the population this workout works worse.

Yes, it can work (and it works) it's just not the best option In most cases.

So, what is the best frequency of training in this case?

Great question. Let's get straight to the answer...

You need to know the following:

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

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

1. Forget everything else when working on mass gain.

Guys with 35 cm arms sometimes ask me about the mass program, but at the same time they are terribly eager to work on the press, do cardio, etc. When your biceps are 40-45 cm in girth, only then can you do all this.

2. Increase the time under load

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

3. Eat well and regularly

You have to stop worrying about every calorie you eat, and eat in a constant calorie surplus to make your body gain weight. In my freshman year of college, I gained 60 pounds in 4 months by eating a few sandwiches before dinner. 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, then this will negatively affect the recovery and growth of muscle fibers. Many famous bodybuilders prefer long naps to gain mass. Remember that the body grows during rest.

5. Exercise Less

Good muscle building programs include only a few exercises. The best way for me to build muscle is when I do about 7-8 exercises.

6. Do Low Reps

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

7. Never do less than 10 repetitions in squats

Many people ignore this advice (mostly powerlifters), but for most it is reasonable. Every time you do squats, do 10 reps. This provides the necessary time under load, and also stimulates the entire body (and whets the appetite!).

8. Determine the time you need to rest

Many beginners ask this question: “How long should I rest between sets?”. There is no single answer to it. An advanced athlete may take a year to recover from a record, while another beginner is already full of energy and ready for the next approach in a few seconds. I think that for rest and recuperation between sets, it is enough to rest for about 3 minutes in the squat and bench press, and 90 seconds in all other exercises. Again, these figures may vary on an individual basis.

9. Don't train to failure.

Always end a set feeling like you could do 1-2 more reps. We all love the scenes from the movie Pumping Iron showing forced reps, but for most guys who want to gain muscle mass, it's too early to start such a practice. It is better to perform 1-2 additional approaches than to give everything as much as possible in one.

10. Take care of yourself

This is old advice for those who are cold, 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 are gaining mass.

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 certain parts of the body. For example, you are focusing on squats in the "C" program, but you still continue to do the exercises from the "A" and "B" programs.

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 the wrong position of your elbows when doing the bench press. Plus, you can get hurt. Secondly, the list of the best mass building exercises is very short and you should do them often. Everything is very simple. Enjoy!

Muscle Growth Exercises

Lifting and pressing dumbbells

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

Squats

You will be doing squats every workout. no more effective exercise for muscle building. You must learn how to do it correctly.

Deadlift on straight legs

This is the only "toning" exercise in the entire program. Grab a light barbell and bend your knees slightly. Lower the weight to the level of your shins, and then lift it back up. Try to include the hamstrings in the work, and not lower part back. If you do not understand how to perform this exercise, discard it. It is tonic (after squats), not training.

Pull-ups

In addition to the fact that pull-ups work great latissimus dorsi back, they are also the best exercise for abdominal muscles. I have yet to meet a person who is capable of doing 20 or more pull-ups and does not have great abs.

Traction exercise for back muscles in simulators

In recent years, I have changed my attitude towards simulators. Classic pull Bent over barbells are a great exercise if done correctly. And this is where a lot of people have problems. If your room has good trainer, which does not burden the lower back, please use it.

Bench press

By doing bench presses with dumbbells, you can perfectly pump the pectoral muscles, anterior deltoids and load the triceps without the risk of injury (if you choose the right working weight).

Barbell curl for biceps

I have always considered barbell curls to be a road to increasing overall strength levels. I once saw a guy raise a 100kg barbell for biceps without rounding his back or pulling his elbows back. He had really big hands.

"Farmer's Walk"

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

Weight training program 3 times a week

Workout "A"

An exercise	Approaches	repetitions
Warm up
A. Dumbbell Raise and Press	5	5
B. Barbell Squats Increase the weight with each set	2	10
C. Deadlift with straight legs	1	20
D. Rows to the chest in the machine or block Try to keep the tension in a positive phase. Work as hard as possible.	5	5
E. Pull-ups Do as many sets as needed to complete 25 reps. If it is too easy for you, then use additional weight.		25
F. Bench Press	3	5
G. Curl Gradually increase the weight with each set	3	5
H. Farmer's Walk Do 1 set with heavy dumbbells. Try to end your set at a dumbbell rack.	1

Workout "B"

An exercise	Approaches	repetitions
Warm up
A. Dumbbell Raise and Press Try to reduce rest time	3	5
B. Barbell Squats On the second approach, increase the working weight. This is preparation for the "C" workout.	2	10
C. Deadlift with straight legs	1	20
D. Pulldown block to the chest Work less intensely than in workout "A"	3	5
E. Pull-ups Do as many sets as needed to complete 15 reps. If it's too easy for you, use weights.		15
F. Bench Press Before completing the 5 prescribed sets, do a couple of warm-up reps. All approaches should be relatively heavy.	5	5
G. Curl You should feel a burning sensation and pumping in the muscles.	3	10
H. Farmer's Walk Move away from the dumbbell rack as far as possible, lower the dumbbells to the floor, rest, and then come back.	2

Workout "C"

An exercise	Approaches	repetitions
Warm up
A. Dumbbell Raise and Press Try to reduce rest time	3	5
B. Barbell Squats Increase the weight with each set. The last approach should be the hardest.	5	10
C. Deadlift with straight legs	1	20
D. Traction block to the chest Try to keep the tension in a positive phase. Work as hard as you can.	2	5
E. Pull-ups Do as many sets as needed to complete 12 reps. But it is desirable to do them in one approach. If you feel like you can do much more, use extra weight.		12
F. Bench Press Try to finish the last set feeling like you could do a couple more reps.	5	5
G. Curl 2 sets of 5 reps + 1 set of 10 reps. A great combination - first work on strength, and then on pumping	2/1	5/10
H. Farmer's Walk Try to increase the working weight every week. Do your best. Walk a long distance, stop, rest and try to go a little further. Don't forget that you need to make your way back.	2

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