Learn how you can gain lean muscle at home without going to the gym or using illegal drugs. A beautifully toned body is not only important from an aesthetic point of view, but also a guarantee of good health and increases self-confidence. Most people strive to look good, and for this you need to play sports. However, in modern life, each of us has a lot to do and often it is impossible to get to the hall. But if you want to put your body in order, then the lack of time should not be an obstacle for you, since training at home for gaining mass can be very effective under certain conditions. This is what we are going to talk about now.
The most effective training at home will be for those people who have not previously played sports and do not have muscle mass. However, experienced athletes can also do a quality workout at home to gain weight. Now we will discuss all the nuances that will help you progress without visiting the gym. For this you need sports equipment (barbell and dumbbells), as well as a desire to make your body more attractive.
How to do a workout at home to gain mass?
To progress at home, you need to adhere to the rules that we will now tell you about.
Regularity of classes
Your training must be regular. At the same time, they should not be exhausting, as this will negatively affect your growth. For most people who do not set themselves the goal of conquering Olympia, but practice for themselves, it is quite enough to train three times a week for 40 or a maximum of 50 minutes. An important condition for muscle growth is their complete recovery after the last exercise. Thus, there should be a break of seven days between two workouts for each muscle group.
Correct nutrition program
It doesn't really matter if your workout is done at home for gaining mass or in the gym, but in order to progress you need to properly organize your nutrition. The body should not be deficient in energy (eat fats and carbohydrates), and also have at its disposal a sufficient amount of building materials (protein compounds).
You need to eat meat, cottage cheese, nuts, eggs, legumes, poultry. The average body's need for protein compounds during bodybuilding is from 1.9 to 2.4 grams per kilogram of body weight. This is very important, and as muscle mass increases, the amount of this nutrient in your diet should gradually increase. Often, athletes forget about this and continue to eat in the same way.
At first, if you have not exercised before, food will be quite enough for you to meet the needs of the body. But in the future, you should definitely take a closer look at sports nutrition, in particular protein mixtures. If you have a lean physique, then you may need a gainer from the very start of classes.
Daily regime
If you want to progress, then you need to pay special attention to sleep. It is during sleep that the body recovers most actively. Getting enough rest has the same effect on your performance as your exercise program and diet. You need to get at least eight hours of sleep each day, and the recommended sleep duration by most experts is between 9 and 11 hours. Try to go to bed at the same time and avoid doing classes or eating right before bed.
Adaptation of the body to a new regime of the day
Every human body has a unique ability to adapt to new conditions. This is a very important factor in your progress. It is for this reason that there is no general training program and you need to be in constant search. Today we will offer you a set of exercises for training at home to gain mass. However, this program is advisory in nature and it is quite possible that you will need to change it somewhat.
Training equipment
In order not to stop growing in the classroom, it is necessary to constantly progress the load. To do this, you will need to purchase a barbell with a set of pancakes, collapsible dumbbells and, very desirable, a horizontal bar and parallel bars. If you have all this equipment in stock, then you can train no worse than in the gym.
Mass Gain Home Workout Program
Often beginners use excessive loads in an effort to achieve maximum results. Remember that such zeal will not bring positive results. You will only bring your body to exhaustion and will not be able to progress.
We have already noted that there are no universal training programs. Many tend to use the training methods of famous bodybuilders and thus make a serious mistake. First, all pro-athlete training programs available on the network are designed for use in conditions of strong pharmacological support, or more simply, steroid use.
Secondly, they were used by the builders at the moment when they had already achieved certain results. They started with completely different programs. Let's not forget about genetics, which also has a great influence on the training process.
If you have never done bodybuilding before, then for the first few months, it makes sense to train your body completely in each lesson. Almost always, during the first two to three months, beginners make significant progress, even if there are mistakes in the training program.
First, you must master the technique of all basic exercises, since without this you should not count on positive results. Only when you perform all the movements correctly, you can begin to progress working weights. Also remember the importance of a good warm-up before each session.
1st training day - working out the deltas, biceps, triceps, as well as the muscles of the chest and back:
- Push-ups with elbows apart - do 3 sets of 15 reps. Watch your breath, as you inhale, you should go down, and as you exhale, you should rise.
- Ground Dips, Narrow Arms - Do 3 sets of 15 reps.
- Pull-ups, narrow grip - Do 4 sets of 10 reps. In the extreme upper position of the trajectory, take a short pause and only then lower the body.
- Biceps Dumbbell Curls - Do 3 sets of 15 reps.
- Behind-the-Head Dumbbell Press - Do 3 sets of 15 reps.
2nd training day - working on the muscles of the abdomen and lumbar spine:
- Crunches - Do 3 sets of 30 reps.
- Side crunches - Do 3 sets of 20 reps.
- Lying Leg Raises - Do 3 sets of 20 reps.
3rd training day - we develop leg muscles:
- Squats - Do 4 sets of 20 reps.
- Deadlift - Do 3 sets of 20 reps.
- Standing Calf Raises - Do 4 sets of 15 reps.
This set of exercises for home workout for gaining mass is just one of many that you will use. The body has the ability to adapt to stress and you need to make changes to your training program about once every couple of months. You can change the order of execution of movements and enter new ones into the program. There are a lot of options and it's up to you which one will be used.
Only in this way will you progress constantly. At the same time, it should be remembered that in the future you should also pump the muscles of the neck so that the body develops harmoniously. In addition, at a certain moment you can stop growing and face a choice - start attending the gym or keep in shape at home.
In the gym, you have the opportunity to use more sports equipment and exercise equipment, which greatly simplifies the progression of loads, without which muscle growth is not possible. If you just want to build muscle and subsequently maintain the results obtained, then you can safely continue training at home to gain mass. Well, if you want to grow further, then at some point you will have to start visiting the gym. The choice is yours and the tasks set depend only on you. We are only trying to help you solve them as soon as possible.
Learn more about how to gain muscle mass while exercising at home, see this video:
