Gym 3 day program. Training each muscle group three times a week. The exercise program below is based on the latest scientific research related to muscle mass gain.

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 bench press incline bench 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.

For set muscle mass men need competent weight training. This is one of the main components of muscle building. It is impossible to gain mass without proper nutrition and complete rest. Workouts at home or in the gym can be built in different ways. There are several effective schemes to build muscle. Some of them have been known for a very long time and have been tested by several generations of athletes. Others were created not so long ago and are considered innovative in the bodybuilding environment. Beginners are advised to use basic programs workouts. Only experienced athletes should try new and improved ones.

STAR SLIMMING STORIES!

Irina Pegova shocked everyone with a weight loss recipe:"I threw off 27 kg and continue to lose weight, I just brew for the night ..." Read more >>

Class rules

In order for training to help increase muscle mass, you need to follow a few rules:

deal with large enough weights to create a stress load and destroy muscle fibers;
fully rest, observe the daily routine and get enough sleep so that the muscles recover well;
between workouts for one muscle group must pass at least 48 hours;
train large muscle groups no more than 1 time per week;
the total number of classes per week for beginners - 2-3, for experienced athletes - 3-5;
each exercise should be performed for 6-8 repetitions, since it is this range that contributes to the most effective growth muscles;
basic exercises should be placed at the beginning of the workout and occupy most of it;
we must not forget about isolation, which is necessary for a more detailed study and finishing of muscles;
isolating exercises can be done for 12-15 repetitions.

The total duration of the workout should be between 40 and 60 minutes. During this time, you can do no more than 8-10 exercises. You don’t need to exercise longer, as the body will begin to produce a stress hormone - cortisol, which destroys muscles.

For beginners, the rules will be slightly different. They do not need to immediately take heavy weights and perform exercises until muscle failure. This can easily lead to injury, as a result of which you can forget about training for a long time. The main task for beginners is to prepare the muscles for real, serious work. This is achieved by working out the correct technique for performing exercises and a smooth increase in weights.

On the initial stage it is quite possible to practice at home. You just need to find a pair of dumbbells or a small barbell. It is advisable to perform exercises at home in front of a mirror, following the technique.

But over time, it will inevitably be necessary to increase the working weights. Then home inventory will not be enough. In this case, you still have to sign up for a gym or arrange a mini-gym at home.

Meals on the set

An equally important component of gaining muscle mass is special nutrition. The main thing to remember is that muscles do not grow without a calorie surplus.

The required daily calorie content is individual. It depends on the body weight of a person and his goals. In any case, you must first calculate the caloric content of the diet to maintain weight. This is easy to do with the formula:

Calorie rate \u003d Weight (kg) x 30

If the goal is to build muscle, the resulting value should be increased by an average of 30%. Ectomorphs who have difficulty gaining weight can increase the rate by 40-50%. Endomorphs, who gain weight easily, may add as little as 10–20%.

For example, a thin person weighing 60 kg, exercising with weights for muscle gain, should consume 2520-2700 kcal per day. This value was obtained by increasing the daily calorie intake of 1800 kcal (60 kg x 30) by 40-50%.

Having calculated the calorie content that should be followed, it is necessary to determine the optimal ratio of proteins, fats and carbohydrates in the diet.

The basis should be carbohydrates, as they are the main source of energy during hard workouts. Proteins also play an important role. After all, they are the material for building muscles. Fats should also be included in the menu for normal recovery of the body and maintaining good health. In addition, some fatty acids are involved in the production of growth hormones.

How to quickly gain weight for a man - nutrition principles and training program

The Best Training Programs for Building Muscle

There are a huge number of training programs for gaining muscle mass in men. Often they are sold for money, calling them the most effective and innovative.

But before spending money, it is worth working out according to the basic well-known plans. In most cases, they help achieve the goal.

Experienced athletes who are accustomed to the load and want to diversify their workouts can use such interesting training systems as German volume training, the 5x5 program and others.

2 day high and low split

For beginners, a schedule that involves only two different workouts per week is perfect. Divide muscle groups in more detail, giving some increased attention, at the initial stage should not be. Doing 4-5 workouts a week is only for professionals who have achieved certain results. For beginners, such a schedule will be ineffective and lead to overtraining.

Most often, with a two-day split, the body is divided into top and bottom, working out the muscles of each part on a separate day. Approximate complex exercises in this case can be like this.

Monday - bottom:

Exercises	Sets/Reps	Illustration
Squats with a barbell for legs and buttocks	4x8
leg press	3x10
Lunges with dumbbells	3x10
Bending the legs in the simulator	4x12
Rises on socks in the Smith machine	5x20
Raising on socks while sitting in the simulator	4x20
Hanging leg raises	3x15

Thursday - top:

Exercises	Sets/Reps	Illustration
Bent over dumbbell row for back muscles	4x8
Lower Block Rows for Lower and Mid Back	3x12
Dumbbell bench press pectoral muscles	4x8
French Dumbbell Triceps Press	3x8
Reverse push-ups from the bench for triceps	4x10
Barbell curl for biceps	4x8
Shoulder Dumbbell Press	4x10
Roman chair leg raises	3x15

That is, each muscle group is pumped once a week. The break between workouts is 2-3 days. During this time, the body is restored, so the classes are as efficient as possible.

Basic three-day complex No. 1

When a certain experience of training with the "iron" is gained, you can improve the training program by dividing the muscle groups into three training days. Such a plan is the most common and is suitable for the vast majority of people involved in fitness to improve and maintain shape.

When compiling a program, it is desirable to include three main mass-gaining exercises in the complex: squats, deadlift and bench press. As a result of their implementation, there is a powerful release of testosterone - a growth hormone, which leads to an increase in strength indicators and muscle volume.

But it is necessary to put these exercises on different training days, since each of them takes too much power.

Basic example three-day program training is shown in the table.

Monday - chest and triceps:

Exercises	Sets/Reps	Illustration
Bench press on horizontal bench for pectoral muscles	3x8
Incline dumbbell fly	4x10
Reduction of hands in the simulator "butterfly"	4x10
French bench press for triceps	3x8
Triceps push-ups	4x10
Pulling the legs to the horizontal bar on the press	3x10

Wednesday - back and biceps:

Exercises	Sets/Reps	Illustration
Deadlift with a barbell for the muscles of the back, hamstrings and buttocks	3x8
Rod pull to the belt on the back muscles	4x10
Pull-ups wide grip	3x10
Narrow Grip Seated Lower Block Rows	3x12
Barbell curl for biceps	4x8
"Hammer" with dumbbells for biceps	4x10
Bending the arms in a crossover at the lower block for biceps	3x10

Friday - legs and deltas:

Exercises	Sets/Reps	Illustration
Barbell Squats	4x8
leg press	3x10
Barbell lunges	3x10
Bending the legs in the simulator	4x10
Climbing on your toes in Smith's car	5x20
Shoulder Dumbbell Press	3x10
Lifting dumbbells in front of you on the front deltas	4x15
Lifting dumbbells to the sides on the middle deltas	4x15
Lower block crossover crunches (prayer)	3x15

As you can see, the press does not need to be downloaded daily. The abdominal muscles, like all the rest, need rest to recover. Therefore, it is enough to work them out a couple of times a week.

Basic three-day complex No. 2

There is an alternative option for building a basic 3-day training program. It suggests a different division of the muscle groups of the upper body. The back is worked out with the chest, and the triceps with the biceps. The training of the legs and deltas remains unchanged.

Such an association is based on the fact that the chest and back are antagonistic muscles, that is, they perform opposite functions. Therefore, when performing exercises on the latissimus dorsi, the pectoral muscles rest, and vice versa. This ensures a constant flow of blood to the muscle fibers, which speeds up their recovery and growth.

The most effective option in this case would be to combine exercises into supersets. Arnold Schwarzenegger was very fond of using this scheme in his training. It helps to achieve the maximum flow of blood to the area being worked out. But only experienced athletes should use such programs.

Day 1 - back + chest (exercises are performed in supersets):

That is, you need to do, for example, a bench press for 8 repetitions, then immediately (without rest) go to the horizontal bar and perform 8 pull-ups with a wide grip. This is followed by a break for 1-2 minutes and two more of the same supersets are performed.

Day 2 - arms (biceps + triceps):

As you can see, exercises for biceps and triceps alternate. That is, first one exercise is performed for biceps, and then for triceps. This scheme is optimal, since the muscles in question are also antagonists. Their joint study provides the maximum pumping effect during training.

On the third training day, the legs and shoulders are worked out according to the program described above.

Program "5x5"

A non-standard training scheme, which is considered one of the best to date, was developed by the Arab athlete Mehdi. It is called "5x5". The essence of this technique can be expressed as follows: five exercises and 5 sets of 5 repetitions.

Classes according to such a system, unlike the usual ones, take a maximum of 45 minutes 3 times a week. They are aimed at increasing the strength and, consequently, the mass of the athlete. In addition, in the process of training, it is burned excess fat. Thanks to this, as a result of training, you can get a strong and harmoniously developed body without the help of pharmacological preparations.

At the same time, only five basic exercises are used in the training: squats, deadlift, bench press, army press and pull the bar to the belt in an incline.

From these exercises, a two-day split is compiled, which remains constant throughout the entire course of training.

WorkoutA includes:

squats;
bench press;
tilt bar pull.

WorkoutIn includes:

squats;
army press;
deadlift.

Squats are performed in every workout, as Mehdi considers them the most effective exercise for gaining muscle mass due to the large number of muscles being worked out.

Each of the five exercises is always performed in 5 sets of 5 reps. Moreover, the weight of the burden should remain unchanged in all five approaches.

3 workouts per week according to the following schedule.

First week:

Monday - workout A;
Wednesday - workout B;
Friday - workout A.

Second week:

Monday - workout B;
Wednesday - workout A;
Friday - training

The main task of training according to the 5x5 scheme is to increase the working weight at each workout as long as there is strength. Therefore, this program is usually used as a power cycle for 1-1.5 months.

After that, you can return to the standard bodybuilding system, which involves performing various exercises in the range of 8–12 repetitions.

German volume training

Another innovative training scheme called German Volume Training (HOT) was developed by Rolf Feser, the coach of the German weightlifting team. Its main goal is to maximize muscle building in a short time.

The main idea of German volumetric training is to work out antagonist muscles in one workout, which include: back and chest, quadriceps and biceps of the thighs, biceps and triceps, lower back and abs and some others.

Exercises in training are performed according to the scheme 10x10 - 10 sets of 10 repetitions. Due to this, the volume muscle work increases sharply. Auxiliary exercises can be performed in 3 sets of 12-15 times.

In HOT, it is important to choose the right working weights. They can not be increased if you can not complete all 10 repetitions in 10 sets. At first, it may seem that the load is too small. But after a few approaches, the muscles will literally burn and fail. Here you will need to show character and complete the entire planned amount of work.

It is categorically not recommended for beginners to use this scheme, since the technique of performing exercises with strong tension can deteriorate. As a result, there is a high risk of injury.

The training program for a week in NOT can be as follows:

Day	muscle group	Exercises, sets/reps
Monday	Quadriceps, hamstrings	1. Barbell Squat 10x10 2. Romanian deadlift with a barbell 10x10 3. Leg extension in the simulator 3x15 4. Bending the legs in the simulator 3x15 5. Rise on socks, standing in the simulator 4x20
Tuesday	Back, chest	1. Bench press 10x10 2. Pull-ups with a wide grip 10x10 3. Breeding dumbbells lying 3x15 4. Bent over row 3x15
Wednesday	Rest	Rest
Thursday	Biceps, triceps, shoulders	1. French bench press 10x10 2. Lifting the bar for biceps 10x10 3. Dumbbell bench press sitting on the shoulders 3x10 4. Dumbbell side raises 4x15
Friday	Rest	Rest
Saturday	Loin, press	1. Pulling the legs to the horizontal bar 10x10 2. Hyperextension 10x10 3. Raising the legs on a Roman chair 3x15 4. Twisting on a Roman chair 3x15
Sunday	Rest	Rest

It is advisable to rest no more than 1.5 minutes between sets.

You cannot use the HOT scheme for a long time. This exhausts the body and over time inevitably leads to overtraining. So this program used for 1–2 months to overcome training stagnation and increase working weights.

At home

Not always and not everyone has the opportunity to train in the gym. In this case, you can build muscle by exercising at home. To do this, it will be necessary to exclude exercises performed on simulators from the presented programs.

For effective classes At home, you still can’t do without a few dumbbells of sufficient weight. The bar will also be useful. But in order to squat with it, you will need to build a power frame, which will ensure the safety of the exercises. After all, you can’t take a heavy barbell from the floor on your shoulders.

An example of a home workout program for gaining muscle mass is presented in the tables.

Monday - back + biceps:

Exercises	Sets/Reps	Illustration
Deadlift with dumbbells	4x10
Incline dumbbell row	3x10
Pull-ups on the bar	4x12
One-handed dumbbell row	3x12
Lifting dumbbells for biceps	4x10
"A hammer"	4x10

Wednesday - legs + shoulders:

Exercises	Sets/Reps	Illustration
Squats with dumbbells	4x10
Deadlift with dumbbells	4x10
Lunges with dumbbells	3x10
Weighted pelvic lift	4x15
Lifting on socks standing on a hill with dumbbells	4x20
Dumbbell Shoulder Press	4x10
Lifting dumbbells to the sides	4x15

Friday - chest + triceps:

Exercises	Sets/Reps	Illustration
Dumbbell bench press	4x10
Breeding hands with dumbbells	4x10
Push-ups from the floor for the pectoral muscles	3x15
Seated Dumbbell French Press	4x10
Reverse push-ups for triceps	3x15

The rules for homework will be the same. To achieve the result, it is also necessary to follow a special diet, eating with a calorie surplus.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to remove excess weight fully? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

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 need 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 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, 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 small rep range (1-5) with large working weights, but for many this approach can be difficult. 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 the 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 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 perfectly work out the latissimus dorsi muscles, 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.

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

Basics

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

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

Muscles stay on course, as soon as you stop delivering “pharma” to the body, a rapid regression will begin.
A negative effect on sexual function in men (over time, it weakens, since the body stops producing its testosterone) and the appearance of secondary sexual characteristics of the male type in women (coarsening of the voice, etc.).

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

So, you set out to build muscle. This will require:

Properly build nutrition.
Follow the training regime - 3 days a week.
Actually, make a competent training program.
Plan a complex of sleep, rest, wakefulness.
Pay attention to 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 mass. Therefore, they will need to eat more intensively.

For endomorphs, it is enough to add a little more carbohydrates to the diet than is necessary 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 of the amino acids in parallel.

The number of meals - 4-6 times a day.

Training mode

Three day program training is a 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 in enough of the substances the body needs, the muscles will recover faster. Thanks to this, you will be able to practice in a day. With poor nutrition, recovery can take much longer, which greatly reduces the possible number of sessions per week.

In bodybuilding, it is important to give the muscles a critical load so that they grow. In powerlifting, there is more emphasis on strength rather than muscle shape. Nevertheless, gaining mass in bodybuilding is a must, and in powerlifting it is natural. As strength increases, so does body weight.

A three-day training program will be the best option in bodybuilding, because in 3 workouts you can pump all the key muscle groups.

Option A

The training program in the gym should work out all the muscles. The emphasis is on core exercises. Minimum isolated, maximum basic elements.

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

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

Day one: legs and shoulders

Cardio and workout.
Barbell Squats: 5 sets of 5-6 reps.
Leg press: 3 sets of 8-10 reps maximum weights.
Lunges with dumbbells or: 3 sets of 10 reps.
Bench press sitting from behind the head: 4 sets of 6-8 repetitions.
Work on the press: lifting the legs in the hang with weights 3-4 sets of 10 repetitions (you can hold a dumbbell between your feet, you need to bend your knees a little).

Day two: back and biceps

Cardio and workout.
Hyperextension: 3 to 15 without weight with a straight back.
Deadlift: 5 to 5-6 with maximum weights.
Thrust of the upper block to the chest: 3 to 8.
T-bar row or dumbbell to the belt in an incline: 4 to 8.
Barbell for biceps: 4 to 6.
Hammer: 2 to 10.

Third day: chest and triceps

Cardio and workout.
Bench Press: 4-5 x 5-6 reps.
Bench press on a bench with an inclination of 30 degrees: 3 to 8 times.
Reduction of hands in a crossover to the bottom of the chest: 2 to 10 times.
Extension of the arms in the block: 3 to 10.
Press: twisting on a Roman chair: 4 to 10 times with weight.

You need to rest 1-2 minutes between sets. If you haven't rested enough, you won't be able to fully complete the set.

Weights should be maximum, no pumping, cheating, carefully follow the technique.

For those with back problems, deadlifts and squats should be removed. The latter can be replaced with squats in the Smith, HACK machine, or just a leg press.

Which exercise you will do depends on the severity of the back condition. If there is a sharp pain when bending, discomfort, it is better not to tempt fate. Either you've done the deadlift squat wrong, or you just shouldn't be doing them (at least for the time being).

Option B

And another 3-day training program. The second option is more designed for the development of power qualities.

Day 1

Cardio and workout.
Hyperextension: 2 to 15.
Deadlift: 5 sets of 5 reps and a sixth set with 60% of the working weight for 15 reps.
Bench press: 5 to 5 with heavy weight, but not the maximum.
Hammer for biceps: 2 to 10.
Press: 2 x 2 hanging leg raises with weights and 2 x 10 twists on a Roman chair with a dumbbell.

Day 2

Cardio and workout.
Bench press: 3 to 5 and 2 to 3 with maximum weights.
from the chest: 3 to 8-10 with maximum weights.
Reduction of hands in a crossover, breeding dumbbells lying on a horizontal bench in supersets: 2 to 10 and 2 to 10 (alternate 1 approach of reduction with 1 approach of breeding).
Extension of the arms on the block: 3 to 10, 1 to 8, 1 to 6, 1 to 4 - we make a "ladder" with increasing weights. You should be maxing out on the last 2 reps of each set in proper form.
Press: twisting on a Roman chair 3 to 10 with weight.

Day 3

Cardio and workout.
Barbell squats: 5 to 5.
Leg press: 3 x 8-10.
Pulldowns of the upper block or pull-ups narrow reverse grip: 4 to 8 with weights.
Pullover: 2 to 10.
Cardio: 15 minutes with 1 interval.

You can remove the deadlift, put the leg press instead. 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 in a crossover to a dumbbell press upside down, or lunges with dumbbells to extend and bend your legs in a simulator.

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

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 perfect training programs are, without proper sleep and good health, you will not be able to build muscle.

Firstly, if you often catch a cold, you will take breaks in class. A week break is already rolling back your results.
Secondly, if you have weak connective tissue (a congenital diagnosis), you will pull the ligaments more often than usual when reaching large weights. Enough of one careless movement or a one-time bad warm-up.
Thirdly, insufficient sleep greatly slows down the anabolic processes in the body.

Therefore, you need to sleep well and harden. Muscle building requires stability and monotonous long work over your body, an 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.

> > Mass training program

Mass training program

Muscle building is a laborious and long process that requires not only effective program weight training, but also a complex of actions, from nutrition to sleep. As simple as it may seem, many people actually fail to get results for one of two main reasons - they are either trying to over-complicate the process or they don't really understand the underlying principles of mass gain. It is important not only to know how many sets and repetitions you need to do to gain mass, but how to maximize muscle growth through proper rest and nutrition.

Principles of mass training

How more people trains, the more it becomes adapted to the loads, therefore it is important to choose the right amount of loads, sufficient to ensure consistent muscle adaptation and further growth. Therefore, it is necessary to constantly increase the working weight so that the muscles adapted to a certain load continue to progress, and therefore increase in volume.

For muscle growth optimal number of repetitions is the zone from 8-12 times. Since three approaches with moderate weight are suitable for adaptation to the load, more trained athlete must be carried out 4 sets with maximum weight, working until the "failure" of the muscles.

So, the weight of the load should be selected in such a way that it is it is impossible to lift more than 12 times. But not less than eight times, since strength will develop, and work in the minimum rep range will not increase muscle volume - this is very important.

Rest between sets should not exceed two minutes, this time is enough for the muscles to rest from the load. It is also important to set up a proper mass training schedule, as overworking will not lead to growth. Preferably exercising every other day, and leave two full days of rest. Therefore, a suitable mass training system for most athletes is 3 days a week.

Recovery

The increase in muscle volume will inevitably depend on two things.

First, in order to progress, muscles need recovery, including adequate rest and intake of the right nutrients;
and secondly, at some point there will be a "dead point".

The second usually occurs around the 8-week mark, and is associated with the inability to recover in short time and great stress affecting the central nervous system and other important regulators of muscle growth. At this stage, you can reduce the load, or relax for a few days. This should give the body a chance to recover, adapt and grow further.

Nutrition

Athletes need to get enough calories, that is, energy to maintain and grow muscles, from carbohydrates and fats, this is also important for the production of hormones. Protein should be supplied from sources such as meat, eggs, dairy, whey protein, and for those who need additional protein intake and recovery, full-cycle amino acids and ( essential amino acids) needed to build muscle.

Remember that the total amount of protein and calories in the diet will be the most important determinant of muscle growth, with supplements to help improve nutrition and "fill in the gaps". Sports supplements, such as , can help maintain strength in the gym, so this is a great tool for people looking to maximize their muscle growth.

A significant increase in load volume can also have a big impact on the immune system, so Vitamin C supplementation is important. Other supplements that will benefit those looking to build muscle are Omega-3s, fish oils, and Vitamin D.

An important condition for muscle growth is eating immediately after exercise. Within forty minutes after exercise, the body must replenish energy reserves, proteins and carbohydrates. During this period, all the nutrients are fully absorbed by the muscles, and this provides a significant impetus for the restoration of damaged tissues, and hence growth. Also it is important to replenish glycogen stores after sleep Since they begin in a hungry body, the timely intake of protein and carbohydrates will stop the breakdown of their own protein.