Bodybuilding for beginners is quite difficult, because it is important to start training correctly and not get injured. The first year of training is very important, because during this period the growth of strength and muscle mass occurs at a double rate and the technique of performing exercises is formed. At this time, it is very important to do everything right: then you can enjoy the result of training, avoid many annoying mistakes and strengthen your body. In this article, we will try to provide you with all the information you need to do this.

Beginner Workout: The Basics

The first 1-2 months are the most difficult for a beginner - you may feel uncomfortable in the gym, feel embarrassed to do the exercises incorrectly or with small weights, etc. You can avoid all this by following these rules for beginners:

• Do not hurry. In the first month of training in the gym, you should master the correct technique for performing exercises with light weights. Your muscles and joints are not yet accustomed to such loads and they need time to adapt. Therefore, take your time, start strength training no earlier than 2 months after your first workout.
• have a good rest. Rest between workouts is just as important as the workouts themselves, because it is during recovery that the growth of muscle fibers occurs. At this time you should eat well; A healthy sleep of at least 7 hours is also required.
• Do not overdo it. In order for all muscles to have time to recover, you need to train each muscle group once a week.
• Avoid injury. In addition to physical pain, injuries will also stop the training process, and everything that you managed to achieve will disappear. Correct exercise technique will help to avoid all this. You need to spend time (from 1 month to 3) to study and master the technique. This phase is necessary, and it is better not to neglect it.
• Don't chase the scales. The increase in working weights should be smooth, especially in the initial stages. There are many different cycles and methods for increasing working weights.

The classic method of increasing working weights is best suited for beginners. Its essence is as follows:

1. Let's say your working weight (that is, you do 8 repetitions of 3 sets) in the bench press is 60 kg. Having achieved these results, in the next workout, try to shake 65 kg, but for 5-6 repetitions. Through training, you will shake 65 kg already 6-7 times. When the weight of 65 kg becomes working for you, start all over again, already with 70 kg. And so on.
2. Eat right. This factor is very important, since the success of your workouts is 50% dependent on diet. Make a nutrition plan and follow it from the first workouts.
3. Create a training program and follow it. This is necessary in order to track progress in training, correctly distribute the load on all muscle groups, and manage your training process. Now we will tell you how to create a training program for beginners.

Training program for beginners

The greatest effect is given by training programs that are tailored to all the individual characteristics of the athlete. We will try to teach you on our own, because no one knows you better than you. When drawing up a training program, consider the following factors:

1. Age. This is an important factor that can limit the list of exercises used in training. For example, 16 years old is not recommended to do deadlift with large weights.
2. Health status. This aspect is no less important, because the purpose of training is to strengthen health, and not ruin it. At the slightest doubt, it is better to consult a doctor before starting training.
3. life timeline. Let me explain with an example: a person working as a loader and an administrator in a computer club needs different approaches to training, since one sits on a chair all day, while the other sweats.

Of course, if there are other factors that only you know, but even using only these main points will increase the return on training. Individual approach gives great results!

Sample training program for beginners

Below you will find an example of a training program - for you it will be a guide in compiling your program. Your training program should not differ much from the layout; do not forget to take into account all the rules and factors when compiling it.

Studying information on bodybuilding, it is easy to see that the main topic for athletes (advanced and beginners) is a set of muscle mass. People are looking for a way to build muscle in the shortest possible time. And this, by the way, is not surprising at all. In the presence of large muscles, earning them, making them more prominent is a matter of technique.

There is not much really useful information on mass gain in the virtual space. Most articles describe truths that are already known to the majority.

In this article, we will talk about how to do it correctly, give a detailed training program that allows you to achieve success in the shortest possible time.

Warm up

Before the main workout, aimed at gaining mass, which includes basic, heavy exercises, you need a good warm-up, warming up the ligaments and joints. It is best to use a treadmill for this purpose. Ten-minute work on the track at a slow pace is quite capable of preparing the body for strength training. The next stage of the warm-up is stretching. Before doing this exercise, identify your problem areas: shoulders, elbows, etc. It is on them that the emphasis should be placed.

Before performing a working set, it is necessary to conduct one or two warm-up approaches using light weight. How to determine your light weight? Very simple: this is approximately forty to fifty percent of the weight of the worker. Warm-up sets give the body confidence, allow it to better feel the exercise.

How much time to waste?

Too long sessions in the gym are undesirable. For a good workout aimed at increasing muscle mass, one hour is enough. The most important rule that every athlete should remember: "The intensity of the training is more important than its duration."

After the end of the workout, you need to take a short break, stretch the joints and muscles. It is best to take a swim in the pool at this time.

It is impossible to be distracted from training for extraneous matters. Unfortunately, in gyms you can often see such a picture - someone is talking on the phone non-stop, the other is playing an electronic game. Units are trained - hence the lack of progress in gaining muscle mass.

It must be remembered that training exists in order to practice. If you intend to gain muscle mass, exercise without allowing yourself to be distracted from the main goal.

Work to failure

The key to success is strict work until the last repetition. The most effective are precisely the last repetitions that we do, overcoming the resistance of the body, severe muscle pain. It is these repetitions that make the muscles grow.

How many times a week do you go to the gym?

After all, what is the process of muscle growth? The athlete deliberately injures muscle tissue (you should not be afraid - these injuries are absolutely safe). Micro tears occur in the muscles, which the body seeks to heal. The healed muscle becomes larger in volume. In order to heal micro-tears, the body needs several days, so daily training is strictly contraindicated.

In this regard, the training program for gaining muscle mass should be divided into, say, three days a week. You can choose from two options:

• Monday Wednesday Friday.
• Tuesday Thursday Saturday.

Rest between workouts should be at least one day. Among bodybuilders, it is customary to divide all muscles into groups: biceps, back, chest, legs, shoulders, triceps. In each workout, you need to pump certain muscle groups.

Effective training program

Monday: chest, abs, triceps

• It is with the press that you need to start. We do five approaches, using absolutely any exercise aimed at pumping the abdominal muscles. It can be twisting, leg raises on the bar, or others. The number of repetitions depends on the complexity of the chosen exercise, but the abdominal muscles must burn when performing the last movements.
• We lie down on a horizontal bench, we start bench press lying down. It is necessary to perform four sets of eight to twelve repetitions. Exercise pumps the pectoral muscles, giving them massiveness.
• Starting position - lying on a horizontal bench. We begin to breed dumbbells to the sides. Do four sets of twelve reps. Exercise increases the size of the muscles, and also gives them a relief shape.
• Next exercise: bench press on an incline bench head up. You need to complete four sets of twelve repetitions. Before this exercise, you need to properly warm up the muscles of the shoulder joint in order to minimize the risk of injury to the shoulder. This exercise has a great effect on the upper chest area.
• Bench press with a narrow grip - aimed at pumping the triceps. Do four sets of twelve reps
• The last stage is four approaches with the maximum possible number of push-ups on the uneven bars. This exercise is extremely effective for gaining muscle mass, perfectly trains the triceps, and involves the shoulder girdle in the work.

So, training on Monday allowed me to pump the pectoral muscles, how to work on their shape. Triceps are fully pumped. Training is hard, after it you need rest. The best option is a little swim in the pool.

Wednesday: biceps, back

1. You need to do five approaches to the press of your favorite exercise, then warm up the body with a warm-up.
2. The classic exercise is the famous deadlift (if you have back problems, replace it with hyperextension). First we do two warm-up sets, then three sets of twelve times. Before performing, it is necessary to stretch the back, especially the lumbar region. Deadlift is extremely effective not only for the back, but also for the muscles of the whole body. When performing this exercise, the athlete's body produces an incredible amount of testosterone necessary for muscle growth. It requires maximum effort and full dedication.
3. Wide grip pull-ups: do five sets with as many reps as possible. If you can’t pull up, you can use the so-called pull-up simulator or use a block simulator for chest traction. By themselves, pull-ups are a great basic exercise for the back, they are more effective than any simulator.
4. Dumbbell row to the belt with an inclination and emphasis on the bench is performed four sets of twelve repetitions. The exercise is extremely effective for the back, literally draws every muscle.
5. Lifting the bar while standing is aimed at pumping the biceps. We perform four sets of twelve lifts. Without a doubt, this is the most effective exercise for the biceps.
6. Alternate lifting of dumbbells is performed while sitting. The lifting of dumbbells is aimed, of course, at pumping the biceps, giving it shape and height. You need to do 3-4 sets of 10-12 times for each hand.

As a result, on Wednesday we managed to start the mechanism of muscle growth, work out the muscles of the back, and activate their growth. In addition, we pumped the biceps in the most effective way. You can relax by doing a hitch and stretching.

Friday: legs and shoulders

• We start by lifting dumbbells overhead. The exercise is performed in a sitting position, doing four sets of twelve repetitions. Before you begin to train the shoulder girdle, you need to properly stretch the shoulder joints.
• We perform the lifting of dumbbells in front of us on the front bunches of deltas. You need to do 3-4 sets of 10-15 times.
• Raising dumbbells in an incline will help visually increase your shoulders. We take a small weight so as not to injure the shoulder joints. Two or three sets of 12-15 times will be enough.
• Then the most difficult thing lies ahead - pumping the legs, squats with a barbell on the shoulders. The standard number of sets and repetitions is 4/10-12. This is an extremely difficult exercise that requires perfect technique and full concentration from the athlete. Before performing, it is necessary to carefully stretch the knee joints, lower back, ankle.
• The last to perform lifting on socks while sitting. The exercise is easy, it can be done before squats. Enough 3-4 sets of 12-15 repetitions.

The result of Friday's workout: great work on the muscles of the legs and shoulders. We perform a hitch, stretching and rest.

On Friday, we finish our muscle building workouts until Monday. The three-day program should be followed for two to three months, then it needs to be radically changed. This is done so that the body does not get used to the load.

Without what there will be no success?

When building muscle tissue, you need multiple and plentiful meals 5-6 times a day. So you do not load the body, and the components regularly enter the blood in equal amounts. Thanks to this, nutrition is always supplied to the muscles. If the diet is taken by the classical method (breakfast, lunch, dinner), then the excess nutritional compounds will go not to increase muscle tissue, but to form fat accumulations. In the future, adhering to a high-calorie diet, it is impossible to remove these unwanted deposits.

A daily diet with a high-calorie diet should consist of 70% high-calorie foods and 30% low-calorie foods. The ratio helps to better assimilate beneficial compounds and avoid overloading the digestive system. Vegetable fiber, found in low-calorie vegetables and fruits, increases intestinal motility and makes it difficult to digest high-calorie foods. However, you can not completely abandon vegetables and fruits, just their total volume in the diet should be less than 30%.

The daily amount of food consumed should be distributed in equal parts for each meal. Before 16:00, approximately 70% of the prescribed amount of food should be digested. In the evenings, you can not eat fatty and sweet. In the evening, food should be easily digestible and include plenty of protein. The optimal set for dinner is salads, eggs, fish, vegetables (including legumes) and sour-milk products.

While on a high-calorie diet, reduce your intake of high-fat foods (lard, fatty meats, butter and margarine, sausages, and so on). If there is an appropriate amount of carbohydrates in the body to grow muscle tissue, then the excess fat mass also accumulates in adipocytes, fat cells.

It is also recommended to limit fast carbohydrates (confectionery and bakery products, sweet fruits). They quickly increase blood sucrose levels, and the body is forced to convert glucose into fat in order to lower sugar levels. This reduces the effectiveness of the diet.

However, such products are allowed to be consumed, but only immediately after training. At this time, glucose deficiency occurs in the muscles and organs and they can easily absorb it in large quantities due to increased secretion (release) of insulin.

Nutrient ratio: carbohydrates - 50-60%, proteins - 30-35%, fats - 10-20%. In the process of cultivating mass, you need to consume as many slow carbohydrates as possible, while reducing the use of fast carbohydrates. Also, do not reduce the amount of fat consumed below 10%. This will provoke unwanted changes in metabolism. The consumption of exclusively vegetable fats is considered optimal. Fatty fish can be consumed without restrictions.

It is impossible to raise these percentage data to the absolute. Each person is individual. Therefore, it is necessary to choose a percentage distribution of nutrients that is ideal for solving the tasks.

Do not forget about fluid intake. Any processes in the body require the consumption of a certain amount of water. A high-calorie diet and muscle growth accelerate metabolism in systems and tissues. This inevitably leads to a sharp increase in water consumption. In such conditions, it is necessary to increase the total daily water intake to 3 liters to avoid dehydration.

A high-calorie diet can be combined with sports nutrition. Supplements allow you to greatly accelerate the development of muscles and replenish the stocks of the most important trace elements required against the background of increasing loads.

Protein shakes are consumed in between meals, just before bedtime, immediately after sleep and at the end of a workout. If a gainer is used instead of pure protein, then it is taken only after training.

Without fail, bodybuilders need a special vitamin and mineral complex that replaces the lack of fruits and greens in their diet. Creatine is consumed only after training. It is better absorbed by muscle tissue in a mixture with a gainer, sweet juices or a protein shake.

We speed up the process

We bring to your attention a reminder that will help you properly take sports nutrition during the mass gain period:

First results - when to expect?

Muscle growth occurs during the period when the amount of total energy for the implementation of all vital processes exceeds the amount of energy received from food. However, given the natural disposition of the human body to homeostasis (the ability to self-regulate under the influence of external factors), it is necessary to increase the caloric content of nutrition by 50 and even 100%. Experience shows that increasing calories by 10 or 30% in most cases does not lead to the desired results.

It is necessary to gradually increase the caloric content of daily nutrition until the weekly weight gain stabilizes within 700 g. The maximum mass that can be increased in a month of intense training ranges from 4-5 kg.

Conclusion

It should be noted that every year the growth of mass will become more complicated. If you are at the very beginning of this path and really want to achieve results, follow all the above principles: a balanced diet, an optimal training plan, and strict adherence to the regimen. This is the only way you can get a beautiful figure and keep the result for a long time.

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, you can even say that it doesn’t exist at all, well, maybe, with the exception of just some very common truths, and even then, unfortunately, not all. Having stumbled on the net more than once with similar questions about the same bodybuilding beginners, I decided to write a series of articles in which I planned to include detailed materials on the training program, nutrition, and sports supplements. Today we will talk about a training program aimed at effectively gaining 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 that the athlete use it, running at an average pace for ten minutes will prepare the body for subsequent heavy exercises. Then you need a stretch, 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 light weight, which should be about 40-50 percent of the worker's weight. 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 process of training and it is thanks to them that effective muscle building occurs.
• 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 high-quality nutrition, 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 incline bench press.

• . After two warm-ups, four working sets of 8-12 repetitions follow. This exercise most effectively works out the 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 of the shoulder joint to reduce the risk of injury to the shoulder. 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. All bundles of the triceps are also fully developed to stimulate its 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 a pull-up simulator, or a block simulator with a handle pull to your 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 the lumbar region in order 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 also pump the 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.

The main goal with which most people come to the gym is the desire to become the owner of an impressive and sculpted muscles. To realize your dream, it is not enough just to exercise on simulators. Only a properly designed training program for beginners can achieve truly impressive results. And if professional athletes already have enough knowledge to build a competent lesson, it is much more difficult for beginners. Many people have only a superficial idea of ​​what a basic training program should look like.

Professional athletes also often face a similar choice, but their program is much more complex and intense. In addition, they can always turn to their personal trainer for help or, using the accumulated knowledge, optimize existing techniques for their own needs and needs. They know their strengths and weaknesses, they know how to listen to their own body. Experienced bodybuilders can either have a scheduled training plan for several months in advance, or improvise to diversify their training.

Unfortunately, this approach is not suitable for beginners. When entering the gym, many are simply lost and do not know where to start training. It is best, of course, to seek help from a trainer and follow the recommendations that he gives. You can also ask the advice of pumped-up guys from among those visiting the same gym. But, as practice shows, not all coaches are able to give really worthwhile advice or draw up a training program. There are those who received their "title" by completing paid courses. Not all big guys have extensive coaching knowledge and skills. And here already someone is lucky, but someone is not.

In order not to waste your precious time and a subscription to a gym, you should have an idea yourself about what kind of program to follow.

Weekly training for a beginner is based on:

• Necessarily- And ;
• Desirable-, an exercise for the broadest (or pulling up behind the head with weight), or for triceps, tilts with a barbell;
• A little bit later- you can turn on the deadlift.

There is one important point that must be taken into account. When it is not possible to do these exercises in the gym, then you should look for another fitness center. It is impossible to load yourself from the first days to the maximum.

Represents the most important step in preparing the beginner athlete for more complex exercises and mastering the correct technique for performing basic movements.

An example plan might look like this:

• - 3 sets of 8 reps (further 3x8)
• - 3x8
• - 3x8
• - 3x10
• - 3х15-20

• - 3x8
• - 3x10
• - 3x10
• - 3x8
• - 3x10
• - 3х15-20

Should be done three times a week. The first and second workouts alternate through one. You should build a schedule in such a way that there is a day of rest between visits to the gym. The first four workouts should be performed in two sets, and only then increase the number to three. The fourth and eighth sessions are recommended to be made light, that is, with reduced weight.

Important! You should not immediately lift large weights, since the main priority is on the correct execution technique.

It is recommended to add a load only when the number of given repetitions begins to be given easily and it is necessary to increase the load. Each workout must begin with a warm-up for 10 minutes, complete with stretching and hanging on the bar for 5 minutes.

When the introductory course is fully mastered, subsequent classes are devoted to increased mass gain, increased endurance and strength indicators. Here, many try to perform a large number of repetitions with low weight, which is wrong. Such a training rhythm gives an overall high load, but practically does not have any strong effect on muscle mass gain. The only benefit will be some improvement in stamina. High reps and light weights are the middle ground between aerobic and strength training.

After the introductory course, a more solid load will be the right step. The training program itself might look like this:

Monday

• - 4x8
• - 4x6-8
• - 3x10
• - 3x10
• press

Wednesday

• - 4x8
• - 4x8
• pull-ups for the head - 3x8
• - 3x12
• - 3x12 press

Friday

• - 4x8
• - 3x10
• - 3x10
• - 3x10
• press

You can train according to the above program for the first two months. If the muscles grow well, then it is ideal and can be used further. There is no point in looking for another method.

Making the program more diverse is, of course, desirable. To this end, some exercises are simply changed. Instead of a deadlift, in some classes you can perform deadlift with straight legs. Usually this alternation is carried out in a week. Pullover wiring and pull-ups for the head can be replaced with traction in an incline, bench press from a standing position - bench press, which is best done at the end of the session. You can change the number of repetitions in the bench press to 6, instead of 8, and increase the working weights. It should be borne in mind that the exercises begin with a couple of warm-up approaches, followed by workers.

Beginners have a large adaptive margin and working weights are much easier to lift. This often provokes a desire to try your hand and lift the maximum possible weight for yourself at once. Such penetrations only hinder progress and can cause injury or impair technique.

When given the choice between improving technique and lifting heavy weights, some unfortunately prefer the latter. Thus, many simply focus on lifting more weight. This phenomenon is called cheating, which professionals can afford, but not beginners who need to learn how to feel their own body.

If beginners to train cheat regularly, this leads to the fact that in the future they have to re-master the execution technique. In addition, incorrect execution can lead to injury, and, consequently, the need for rehabilitation and rollback. To master the technique, learn to feel your own body and determine your priority goals, you need to practice according to the proposed and similar programs for at least six months. In the future, the athlete will already decide whether he wants to become a professional, taking part in competitions, or to practice for himself.

In this article, you will learn how to build muscle mass for a person with a different body constitution. You will be able to determine your body type and choose a training program and nutrition plan for your structure to successfully increase muscle size.

Ectomorphs

This body type is usually tall people with a narrow skeleton. Long muscles have a small amount of muscle fibers. Athletes of this type are hard to gain weight. Successful ectomorph athletes have a very aesthetic physique in terms of bodybuilding. Such athletes are characterized by a fast metabolism. In the absence of physical activity, ectomorphs cannot gain mass, because. all excess energy from the food consumed is simply dissipated in the form of heat, so ectomorphs are not prone to the formation of subcutaneous fat.

Training program

Every workout in the gym for ectomorphs (hardgainers) should include basic exercises with free weights. Such exercises activate large muscle groups, increase testosterone levels - all this gives a powerful impetus to the growth of the entire muscular skeleton. You should train no more than three times a week. Ectomorphs require proper rest after each workout.

Only after full recovery can you return to the gym. Maintaining an energetic balance is the main task of an athlete with an asthenic body type. You need to make sure that you consume more calories than you burn in the gym. The duration of the workout is no more than 1 hour, ideally about 45 minutes, during which you need to do three exercises with four main approaches.

Monday (biceps + chest)

Bench press - 4x8;

Incline bench press 4x8;

Rise to the biceps (dumbbells / barbell - alternate on different training days) - 4x10.

Wednesday (legs)

Squats with a barbell 4x8;

Rise on socks 3x 20;

Romanian deadlift 4x 12 reps.

Friday (triceps + back)

Deadlift - 4x12;

Wide grip pull-ups - 4 max reps

Press with a narrow grip - 4x12;

Monday (shoulders + legs)

Leg press 4x15;

Army bench press 4x12;

Barbell pull to the chin - 3x12.

It is important to remember that a hardgainer should limit soy physical activity outside the gym - all sorts of running sports that expend a lot of energy.

Large energy losses from training must be compensated by the abundant consumption of the right food. It is advisable to divide the meal into 6-7 times. The total percentage of carbohydrates consumed should be at least 60-70%, the rest of the substances are proteins and fats.

An example of a daily diet

Breakfast 1 (6:30)

• oatmeal 100g;
• olive oil tsp.
• milk 250 ml;
• raisins 60 g;

Breakfast 2 (09:30)

• chicken breasts 150 g;
• buckwheat 100 g;
• olive oil st. spoon.

Lunch (before training) 13.00-14.00

• pasta 100 g;
• chicken breasts, veal, pork (do not abuse) 150 g;

Pre-workout meal (1 or 1.5 hours in advance)

• several pieces of bread.
• honey 2 tablespoons;
• cottage cheese 150 g;

Food after workout

• chicken breasts - 100 g.
• rice (any porridge is suitable) - 70 g;

Dinner 21:00

• milk 500g.
• muesli 100g.

Pay attention to the presence of lean meat, sometimes pork, fish, soups. Hardgainers should ideally not feel hungry, so you should always have an energy bar, apples, nuts, dried apricots, etc. on hand.

Among the effective sports supplements to reduce the load on the gastrointestinal tract (ectomorphs must eat a lot), one can single out a gainer - a carbohydrate-protein mixture that can be taken before and after training. This product will saturate the body with the main building materials.

Prospects for further growth.

Hardgainers are doomed to find an eternal middle ground - they constantly need to monitor and improve their nutrition and training program in order to gain weight. Exercise, like the food intake program, needs to be gradually changed and improved.

Mesomorphs and muscle growth

This type is characterized by wide and thick bones and an average level of subcutaneous fat, and the muscular corset consists of a large number of muscle fibers. Mesomorphs are ideal for bodybuilding, because. gains weight quickly enough with a balanced diet. Their metabolism allows them to absorb a large amount of protein, which directly goes to building muscles.

Mass gain exercise program

Mesomorph training should take place on the principle of constantly changing the types of exercises and their intensity, the main exercises should be supplemented with high-quality isolation approaches for individual muscles. Intense weeks of training should alternate with light ones. Aerobic exercise should be limited to 2-3 times a week for no more than 20-30 minutes per workout.

Monday

Bench press 4x6-10;

Bench press on an inclined bench 3x8-10;

Dumbbell reconnaissance on a bench with a horizontal slope 3x10-12;

Pull-ups behind the head (wide grip) on the horizontal bar 3x8-12;

Thrust in the slope of the T-bar 4x8-12.

Raising the legs on the crossbar 4xmax.

Wednesday

Shrugs with dumbbells 3x10-14;

Lifting a curved neck on a scott bench 3x10-12;

Lifting dumbbells for biceps 3x10-12;

Lifting barbell biceps while standing 4x8-12;

Breeding dumbbells standing 3x10-12;

Bench press overhead sitting 4x8-12.

Friday

French bench press 4x8-10;

Lifting a dumbbell from behind the head while standing or sitting 3x12-14;

Hyperextension with weights 4x12-14;

Twisting on an inclined bench 3xmax;

Reverse crunches 3xmax.

Sunday

Squats with a barbell 4x10-12;

Rises on socks 4x14-16.

Nutrition for muscle growth

Frequent separate meals should consist of 5-7 meals. It should be varied, because the mesomorph quite easily gains muscle mass and burns fat. The mesomorph menu includes both carbohydrates and proteins in a 60/40 ratio. This ratio may vary depending on the results of training. If both muscle mass and body fat are actively increasing, it is necessary to reduce carbohydrate intake and compensate for this by increasing protein intake. Protein shakes - like no other, help the mesomorph build muscle mass.

Nutritional approaches can vary. Some athletes eat everything in a row and actively gain weight. At a certain point, when there is enough mass, they begin the drying process to reduce the percentage of subcutaneous fat.

Lean meat, fruits, vegetables, cereals, fish are indispensable products for any athlete, including mesomorphs. Therefore, there is no need to adhere to some kind of strict diet, like other athletes with a different body type - the diet should simply be balanced.

Prospects for further growth

Mesomorphs have the most outstanding opportunities for gaining muscle mass. Most successful competitive athletes are of this type. The wide skeleton is adapted for a significant increase in the volume of the muscular corset. A gradual change in the training program and nutrition system is the key to achieving significant results.

Endomorphs

This type represents people with a tendency to gain excess weight. The speed of their metabolism is quite slow, which, with insufficient physical activity, affects the rapid increase in the amount of subcutaneous fat.

Training program

Endomorph training should be focused on burning more calories and speeding up your own metabolism. Strength training alternate with aerobic (running, swimming, cross-country sports).

Monday (strength exercise)

• Running -15 min;
• Bench press 4x10;
• Squats with a barbell 4x10;
• Deadlift 4x8;
• Run 15min.

Tuesday (isolation exercises)

• Run 15 min;
• Army bench press 3x12;
• Barbell for biceps 3x12;
• The pull of the upper block in front of you with a narrow grip 3x12;
• Thrust of the upper block in front of you 3x15;
• Shrugs 3x12.

Wednesday (enhanced cardio)

• Run 15min;
• Push rod 1x10, 1x8, 2x5;
• Barbell Snatch 1x10, 1x8, 2x5;
• Run 20 min.

Friday (strength)

• Squats with a barbell 4x10;
• Dumbbell bench press 4x12;
• Bench press with a narrow grip 4x12;
• Bent-over barbell row 4x12.

Nutrition

Endomorphs should limit their intake of simple carbohydrates and compensate with increased protein intake. The power plan should be at least six times a day. Compared to mesomorphs, endomorphs should consume fewer carbohydrates. The menu should include vegetable salads, fat-free cottage cheese, apples (fruits without a significant sugar content), poultry fish, dairy products. Particular attention should be paid to the consumption of fish, as a source of omega-3 unsaturated fats, which contribute to the process of fat burning in the body.

On training days, you need to increase your carbohydrate intake, and on rest days, increase your protein intake. Protein shakes are perfect for this. Some endomorph athletes practice the following rather effective nutrition scheme: separate consumption of carbohydrates and proteins. 70% of carbohydrates are consumed before noon. Protein begins to be consumed for the rest of the day in an incremental pattern. Excellent sports nutrition products - these are fat burners that saturate the body with useful non-fatty acids, will not be superfluous to any exercising endomorph.

Prospects for further growth

The success of an endomorph is very much dependent on the correct diet and the presence of aerobic training. It is important to understand that as soon as training stops, the metabolism begins to slow down, which leads to a fleeting set of adipose tissue due to the specifics of the metabolism of this type of people. You need to be prepared for the fact that you will have to think over the organization of self-discipline so as not to miss training. Endomorphs need to exercise longer and more often than ectomorphs. Hard training, which will drive the tenth sweat from the endomorph, will pay off with a vengeance if you have the right nutrition.