Monthly training schedule. Mass training program for men - advanced level. How to properly train muscles

A weight training program for men implies, firstly, the presence of a certain foundation that was laid earlier, and secondly, a certain experience that a person acquired by laying it. Thus, an athlete burdened with training experience has the opportunity, and also the need, to engage in a more advanced training program, which we will consider today.

This article is a logical continuation of the difficult path of a beginner in the gym. In it we talked about what training program to start with and what to strive for. Well, now, as promised, let's move on to split training. And according to tradition, let’s explain what this means. This means that it will no longer be possible to train the entire body in a workout, but specific muscle groups. This will allow them to be given a varied load and increase stimulation of different muscle fibers within the same group.

What is the basis for building a split training program? Split means “division” in English. That's what we'll do. We will build weight gain for men based on the fact that we train six muscle groups (let me remind you: legs, back, chest, deltoids, arms, abs), and training takes place three times a week, we will divide them this way: we will train two muscle groups in day. Exercises for the abdominal muscles will continue to be present all the time.

The duration of the second stage will be 6 months. We will change the program every month, giving priority to basic exercises with the inclusion of additional exercises for a given muscle group. We will work mainly in the 10 repetition range. Training time is up to 1.5 hours, rest between moderate approaches is a minute/one and a half, rest between heavy approaches is 2 minutes, or until complete recovery, as discussed in previous articles. We still continue to do hyperextensions at the beginning of each workout, and perform abdominal exercises at the end of the workout. Also, we have deadlifts in our program. But before we begin, let's return to three old questions.

First– is the training program given here aimed at gaining muscle mass or total body weight? The program below is a workout program for gaining muscle mass for men. We have in our arsenal the skills of performing exercises developed during the first stage and the foundations for the formation of a neuromuscular connection. This is already a great help in the process of building muscles.

Second– Can less experienced and more experienced athletes train using a split scheme? For a beginner, it would be highly recommended to train according to the “full body” principle; if you start training with a split scheme from scratch, then only under the guidance of a personal trainer. More experienced athletes not only can, but often use the split scheme as a fundamental principle for constructing training programs.

So. Stage two. Duration: 6 months. Goal: building muscles. Change of training cycle: every 4 weeks.

Muscle gain program for men: 1st cycle

We will structure our training in the first month this way. First day: chest/shoulders. Day two: biceps/triceps. Day three: legs/back.

Comments. 1st day: hyperextensions will be written separately below. Bench press - on a horizontal bench, dumbbell press and flyes as well. Seated dumbbell press, chin row and reverse flyes according to the technique. 2nd day: straight barbell lifts, dumbbell lifts and standing hammers, according to technique. Push-ups will also be discussed separately. French bench press and overhead extension according to the technique. 3rd day: squats with a barbell, leg extensions and lunges according to the technique. About pull-ups also at the end, bent-over barbell rows - with a straight grip, dumbbell rows to the belt according to the technique.

Muscle gain program for men: 2nd cycle

We will structure the second month of training in this way. First day: back/triceps. Day two: legs/shoulders. Day three: chest/biceps.

Comments. 1st day: Bent-over barbell row - reverse grip. The deadlift will be discussed below. Traction of a horizontal block according to the technique. Close grip press, French dumbbell press and arm extensions according to the technique. 2nd day: squats - with a barbell on the chest. Romanian deadlifts and calf raises according to technique. We perform the standing barbell press from the chest. Bent-over dumbbell flyes and shrugs with dumbbells - according to the technique. 3rd day: bench press - on a bench with an upward slope. Chest press in the simulator and butterfly according to the technique. Lifting the barbell in a Scott bench is performed with an EZ-bar, lifting dumbbells in a Scott bench and concentrated lifting - according to the technique.

Muscle Gaining Program for Men: Cycle 3

For the third month we will train as follows. First day: legs/biceps. Second day: chest/back. Day three: shoulders/triceps.

Comments. 1st day: We perform standard squats. Leg press and leg curls according to technique. Lifting the barbell - with a straight bar, hammers according to the technique - while sitting, lifting in a block also according to the technique. 2nd day: bench press - on a horizontal bench, dumbbell press as well, crossover exercises - from the upper blocks. We perform pull-ups and deadlifts according to the technique, T-bar rows in the station with emphasis on the chest. 3rd day: Arnold press, standing dumbbell flyes and shrugs with dumbbells are performed according to the technique. Technique dips on parallel bars, seated French press with a barbell, bent over arm extensions with both hands at the same time.

Muscle gain program for men: 4th cycle

For the fourth month, we’ll structure our workouts this way. First day: chest/triceps. Day two: back/shoulders. Day three: legs/biceps.

Comments. 1st day: The bench press is performed on a bench with a downward slope, and the dumbbell press is also performed. Butterfly in the simulator - according to the technique. Reverse push-ups from a bench - with weights, extension from behind the head and in an incline according to the technique. 2nd day: bent over barbell row - with a straight grip, deadlift - according to the technique, vertical row - to the chest. Perform the seated barbell press behind the head. Bent-over raises and barbell rows to the chin - according to the technique. 3rd day: squats - with a barbell on the chest. Romanian deadlifts and leg extensions - technique. Biceps curls on a Scott bench - EZ bar. Dumbbell curls for biceps and hammers - according to the technique.

Muscle gain program for men: 5th cycle

The fifth month will be designated as such a training split. First day: back/biceps. Day two: legs/triceps. Day three: chest/shoulders.

Comments. 1st day: Pull-ups, deadlifts and horizontal block rows are performed according to the technique. Lifting the barbell for biceps - with a straight bar. Concentrated biceps curl and biceps curl in a block - according to the technique. 2nd day: squats are standard. Hack squats and standing calf raises - according to the technique. Bench press with a narrow grip and French press - according to the technique. Reverse push-ups - with additional weights. 3rd day: We perform the bench press on a horizontal bench, and dumbbell flyes as well. Information in the crossover is from the lower blocks according to the technology. Seated dumbbell press, seated dumbbell flyes and reverse flyes - according to technique.

Muscle gain program for men: 6th cycle

We will be training in this split for the sixth month. First day: chest/legs. Day two: back/shoulders. Day three: triceps/biceps.

Comments. 1st day: The bench press is performed on a bench with an upward inclination. Chest press in the simulator and butterfly exercises - according to the technique. Squats - with a barbell on the chest. Leg presses and lunges with a barbell according to the technique. 2nd day: T-bar row in the machine with emphasis on the chest. Deadlift and dumbbell row to the belt - according to the technique. Standing barbell press - from the chest. Incline flyes - according to the technique. We perform shrugs with a barbell behind our back. 3rd day: push-ups on uneven bars and a French dumbbell press while sitting - according to technique. Arm extensions in a block - with a rope. Lifting the barbell in a Scott bench - with a straight bar. Lifting the barbell with a straight grip and hammers - according to the technique.

Notes

Hyperextension. Previously, during the two months of the first stage, we performed this exercise without weights. The lower back muscles have already become accustomed to such a load and most likely no longer react to it. This indicates that it is time to use additional weight in the exercise. The most convenient way for this purpose is a disc for a barbell, which you need to throw behind your head and hold on your shoulder blades.

Bars. Everything here is purely individual, but if you can do push-ups on the uneven bars more than 10 times, there is no point in doing it 15, 20, or more times, since you will be training endurance, and gaining weight for men involves slightly different manipulations. What to do? Take a belt, a chain, and do push-ups with weights, but as before - no more than 8-10 times. Where to begin? Hang a 2.5 kg disc on your belt. Still doing more than 10 times? Weigh 5 kg. Choose a weight for 8-10 reps.

Pull-ups. The same story as with dips. If you can do more than 10 pull-ups, hang a weight on your belt. Start the same way, for example with 2.5 kg. Adapt the weights according to the same principle - select the weight for the given number of repetitions. In this case, it is necessary to select the weight so that at the 8th, 9th repetition you already feel tired and tense, and the final repetition goes through strength.

Deadlift. As you noticed, in the first cycle it is absent, since we train our back on the same day as our legs and it is undesirable to perform two heavy basic exercises on the same day. Moreover, during the first cycle, using hyperextensions, you will sufficiently work the lumbar muscles, which are involved when performing deadlifts, without which, in turn, a training program for gaining muscle mass for a man would be incomplete.

Afterword

As for the number of approaches: while the weights are small, you can perform one warm-up approach before the working weight. A working weight is a weight with which you can perform a given number of repetitions. For example, if in the bench press program you must complete 3 sets of 8 repetitions, and for this number of repetitions you can press, say, 40 kg, then it will be enough to perform one warm-up set with a weight of 20 kg, and then three working sets with a weight of 40 kg. Warm-up sets do not count. When you reach a weight of, say, 80 kg, you can perform two warm-up approaches, the first with a weight of 40 kg, the second with a weight of 60 kg, and then proceed to working approaches. The warm-up rule applies to all exercises. We have already said that it is necessary to do a warm-up.

Globally, the approach to the training process described in this article is called the linear progression method. The weight training program for men, in the context of this method, provides for the fulfillment of the following basic conditions. The first is a constant increase in working weights (we have already talked about this). And the second, which follows from the first, is that every week is hard, that is, every next week you try to lift more weight than the previous one. This is the principle of linear progression.

MYTH. There is an opinion that some exercises can be split, while others cannot. The concept of weight training itself debunks this myth. The essence of the training is to create the maximum traumatic effect on the muscles, which will give them an incentive to heal and grow. It is the quality of the training that is important, not the split itself. For this reason, the definition of “correct split” or “incorrect split” is inherently completely untenable.

EXPERIENCE. You can often hear the question - why do several exercises for one muscle group? The answer is extremely simple. Each muscle group needs to be worked out comprehensively, putting a load on each of its sections (external, internal, lower, upper, peak), then you will get results. Whatever muscle group you work on, a prerequisite is to perform basic exercises, as well as diversify the load through different exercises for the target muscle group.

ADVICE. Most beginners who just join the gym either copy the training programs of famous athletes, or start training according to the same programs as their more experienced friends. Both cases, for obvious reasons, exclude the period of laying the foundation. This course of events is a significant omission, like an attempt to build a house not on a solid foundation, but on soft ground, which in the future will lead either to injuries, or to stagnation in training, or to a lack of desire and refusal to train. Don't neglect

Exercises

You can find a complete illustrated description of the exercises given in this program, the technique of performing them and tips by following the links to the articles with the corresponding title:

Conclusion

At this point, the six-month weight gain phase for men ends. During this stage, we worked well on each muscle group and strengthened the foundation laid during the first stage. Doing the second is also important because during these six months you have tried all the exercises for each muscle group. Of course, we did not perform them thoughtlessly, but listened to our body and determined which of them it responded best to. In the future, this will help us adjust the training program so that for the most part it consists of exactly those exercises that give your muscles (in your individual case) the best stimulus for growth. If you have reached this point and you are not yet tired of the gym, and the results in measurements and in the mirror motivate you to further exercise, then you are ready to move to the next level, where the muscle mass gain program for men will be presented in a completely new, more complex and in a varied form.

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

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

Training rules

Basic exercises

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

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

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

, and ;
or a barbell, etc.

How often should you exercise?

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

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

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

Approximate training scheme

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

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

Monday

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

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

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

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

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

Wednesday

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

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

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

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

Friday

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

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

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

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

Training scheme for experienced athletes

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

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

Lightweight Workout Features:

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

Diet

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

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

Most often, athletes consume the following products:

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

Relevance of sports nutrition

Many inexperienced athletes often mistakenly believe that without special sports nutrition it is impossible to effectively gain a large amount of muscle. Protein shakes are completely optional for beginners. They should only be taken if you are unable to eat well throughout the day. You can also consume protein in between meals. During the period of mass gain, bodybuilders often take high-protein or creatine.

The month of March has crept up unnoticed. It would seem that only recently we were devouring Olivier at the New Year's table, and now spring is already on the threshold. In connection with this significant event, we are launching a series of program notes for the next month (or maybe two). And the first sign of it will be an analysis of the training program for gaining muscle mass.

So, take your seats in the auditorium, let's start broadcasting.

Training program for gaining muscle mass: questions and answers

Tell me, honestly: what girl doesn’t want to lose weight and what guy doesn’t want to gain muscle mass? That's right, there are none :). This is probably why the query “training program for gaining muscle mass” is one of the most popular searches for information. On the project, we try to approach any issue in a comprehensive manner, and often even the most mossy topic is “distributed” into several articles: in 2, or even in 3 parts. Of course, we will reveal the mass-gaining PT in several parts (if you don’t understand, this is how I prepare you for the upcoming tediousness :)). What will come of this, we will find out over time.

In general, it is worth saying that March-April are very successful months in terms of revealing program topics, because having a ready-made and understandable training program in hand, you can 2-3 months (i.e. before the beach season) improve (and in some cases significantly) your figure. All you need is to choose a PT that suits your goals, print it out and blow it into the hall for its practical implementation. Of course, the most correct option is to create a program for each specific person, taking into account his health characteristics and schedule/regime. But it often happens that either finance sings romances, or there are no competent and adequate mentors in the room who care about the result of a person they don’t know. Conclusion - it is always better to study than to wait for the perfect opportunity.

Actually, this was an introductory one, let's get to the point.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

How do muscles grow? Mechanisms of growth

In our previous notes we already talked about. Therefore, we will not repeat ourselves verbatim, but will only recall the main points that will allow us to dive a little deeper into the topic of mass gain.

Muscle growth (hypertrophy) is the development of muscle cell mass, density, shape and function. Muscle proteins (actin/myosin) make up about 20% muscles, the rest 80% account for phosphates, water and minerals. Muscle growth (increase in lean body mass) occurs due to an increase in the amount of water, myofibrils and connective tissue.

Scientists identify hypertrophy 2 types:

sarcoplasmic – an increase in muscle size due to an increase in the volume of sarcoplasmic fluid in the muscle cell;
myofibrillar (functional hypertrophy)– increase in muscle size due to increased contractile proteins.

Visually, the difference in these types lies in the “picture” of the muscles of its owner. Bodybuilders in particular exemplify sarcoplasmic hypertrophy (plump, bloated muscles), and weightlifters (CrossFitters/Streetworkers/Turnstones)– myofibrillar (dense muscles).

What does muscle growth depend on?

You can often hear from ectomorph guys (and not only): I can’t gain weight, I’m losing weight, what should I do? If all of this is familiar to you firsthand, then pay attention to the following three superficially related growth factors:

type of exercise performed (basic, conditionally basic, insulating);
nutrient intake (positive calorie intake/calorie surplus);
hormonal status.

These factors are called (surface-bound) due to the fact that they lie on the surface and are directly “linked” to each other (correction of one leads to changes in others). For example, changing the nature of training to a strength style with the inclusion of (,) leads to a change in hormonal status (there is a greater release of hormones into the blood) and a critical increase in hunger after exercise. Conventionally, if after isolation exercises you cannot force yourself to eat much, then after the base “everything flies away.”

The list of hormones that are responsible for muscle growth is as follows:

IGF-1;
beta-endorphin;
parathyroid hormone.

The earlier the better! Why is it preferable to gain weight before age 20? Scientific answer.

The older a person gets, the more/faster they experience loss of skeletal muscle (and muscle strength). And this is due, first of all, to a decrease in the ability to regenerate muscle stem cells (satellite cells), which move from a state of rest (in it they can generate new muscle progenitor cells) into an aging state. Skeletal muscle regeneration depends on a population of adult stem cells, the regenerative functions of which decline with age.

So people from 90s And 2000s years have a higher chance of “building mass” than their older colleagues from 70/80s.

Muscles, huh? What do muscles respond to?

No. 1. Response to progressive loads

The most significant factor in mass gain. Without constant muscle shock (different training schemes) and their overload, no growth will occur. You can go to the gym for months and do “convenient” exercises, but your weight will remain practically (+/- a couple of kg) unchanged.

Conclusion: The body will build muscle mass if you prove to it that it is absolutely necessary, and for this you need to rotate the weights. For weight gain you can use the rule 2x2. This is when there are two workouts (for the same muscle group) conditionally in a row in the last approach you can perform two more repetitions than on the last one. On the third, you can slightly add weight to the weight.

Note:
Sooner or later, the athlete is faced with the fact that he is resting against a certain weight of the burden. For example, he cannot break through the point in the bench press. In this case, it is advisable to connect one (or several).

Load is stress for the muscles. Constant workload = constant stress, which manifests itself in 3 Muscle-enhancing aspects:

muscle tension - a load that is not previously familiar to the muscles and which causes changes in muscle chemistry, allowing the use of growth factors such as activation of mTOR proteins and satellite cells;
muscle damage – microtrauma/microtears of fibers that manifest themselves after training. Local muscle damage causes the release of inflammatory molecules and immune system cells, which activate satellite cells, ready to spring into action. Pain is damage to muscle cells caused by exercise;
Metabolic stress – effects on muscles associated with exercise. Burning and pumping (blood pumping/muscle bloating due to accumulation of lactic acid lactate and hydrogen ions)- the most prominent representatives of metabolic stress.

It is these three mechanisms that are the “structural basis” for increasing muscle mass.

No. 2. Response to a “quality” training program

“The trainer wrote a program for gaining muscle mass, but the weight is worth it” - the most popular messages that come to the AB project email. Indeed, in the matter of increasing one’s loved one/beloved, PT is one of the main (second, if you like) places If we take into account the classic three days a week (Monday Wednesday Friday), then the program for beginners should be aimed at working out the whole body at a time (fullbody) or built on the top-bottom principle (for example, Monday/Friday – bottom, Wednesday – top).

Of course, there may be other, more complex schemes, and with a larger number of days, but these will already be tailored for experienced athletes who do not need to gain, but to gain more, i.e. “hares +1” :)

Conclusion: a high-quality training program is the most significant tool in mass gain, and we will analyze them in the second part of the article.

No. 3. Response to rest and recovery

Muscles grow not in the gym, but outside it - a theorem that does not require proof. In the gym, by loading our muscles, we only signal the body to start the process of building them up. The latter starts only at rest and with proper nutritional loading. Therefore, it is optimal to train in the evening, so that after classes you have an evening meal and after 1,5-2 hours to give the body proper rest in the form of uninterrupted sleep ( 7-8 hours) .

Note:
Without rest/recovery and adequate caloric intake, supercompensation will not occur, i.e. implementation of the principle “faster, higher, stronger”.

Conclusion: Muscles need rest to grow, so strictly adhere to the following principles:

don't train anymore 2 days in a row;
do no more 90 minutes per workout;
use rest days wisely, carrying out restorative procedures: contrast shower, sauna, massage;
sleep at least 7-8 hours continuously and, if possible, press the pillow during the day for about 30-40 minutes;
having worked on a specific PT 2,5-3 Take a week's rest every month;
After illness, train with reduced weights.

No. 4. Response to calories

Muscles don't come out of thin air; they need the right calories to grow. (their increased background compared to standard 2-3 one meal per day). How many calories does the average man need to build muscle, you ask? The answer is to dial 0,5 kg dry m.m., you need order 2800 kcal

Note:
Contractile proteins and fluid (sarcoplasm) in muscle fibers are broken down and rebuilt every 7 - 15 days. Therefore, it is very important for a beginner, especially the first two months, to maintain an enhanced nutrition regimen and create a calorie surplus.

Conclusion: Research shows that muscles that are truly properly overloaded can grow while fasting (energy is released from fat reserves). Therefore, women in the body, while simultaneously solving the problem of gaining muscle and reducing the percentage of fatty tissue, may not be diligent in creating a calorie surplus during the day. However, if you are an ectomorph, then a surplus starting from 500 kcal/day (for women of the same build - about 250 kcal).

No. 5. Protein reaction

Calorie content is only the “background” in gaining muscle mass; the front background is an adequate amount of grams of protein per 1 kg of target (desired) weight.

After training (and in general throughout subsequent 48 hours) muscles are in a state of protein breakdown - breakdown dominates protein synthesis. The growth of muscle mass can only occur with adequate caloric intake and a relatively high proportion of protein in it. (from 15 before 20% of total energy consumption).

With respect and gratitude, Dmitry Protasov.

The most important thing in bodybuilding is muscle mass. Yes, yes, it’s muscle mass, not relief. Relief is a secondary point in giving the body beautiful shapes. Initially there must be a good mass so that there is something to relief.

The training program for gaining muscle mass is very simple and does not require a person to be highly athletic. Just general physical training is enough. Bodybuilding, like psychology, is very simple in its essence, although this is not immediately noticeable, but if you understand all its subtleties, then everything becomes quite transparent. Of course, we won’t go into all these subtleties in this article, but we’ll look at what training program to use for this below.

The theory of muscle gain

So, as already mentioned in previous articles on similar topics, in order to gain weight, you should use mainly basic exercises. They are great for this purpose. However, mindlessly performing these exercises is unlikely to lead you to large muscle volumes. As Joe Weider, a famous trainer and founder of the International Bodybuilding Federation, noted, muscles react to loads differently, depending on the weight of the weights and the number of repetitions in the approach. Thus, if your goal is to gain muscle mass, then you should proceed primarily from these rules.

A training program for gaining muscle mass involves performing exercises with a weight that you can lift 6-9 times. It is this approach to training that will lead to an increase in muscle strength and will place maximum emphasis on increasing their mass.

Although also a good option for gaining mass would be to perform 8-12 repetitions per set, but this is different for everyone, so you need to try 6-9 repetitions and 8-12 to determine which your muscles respond better to.

If you perform fewer repetitions, then the emphasis will be more on increasing strength rather than muscle volume, but if the number of repetitions is more than 12, then the emphasis will shift from increasing muscle mass to developing muscle endurance. Therefore, during mass training, it is important to stay in the range of 6-9 times (8-12), no more and no less.

Exercises should be performed to failure, that is, if you, for example, perform the 9th repetition of an exercise, but cannot complete the 10th, then this will be a failure phenomenon. If the muscles are not brought to failure, then the process of gaining mass will be much less effective, and for some people who are not genetically adapted to this sport, it will not happen at all.

The number of approaches in such a training program will vary depending on the fitness of the athlete. If you are a beginner and your “experience” of regular training is no more than 2 months, then you should perform no more than 1-2 approaches per individual muscle group. If you are no longer a beginner, then the optimal number of approaches will be 2-4.

I would also like to note that you will have to work mainly in the “negative” phase, that is, spend more time lowering the projectile than raising it. For example, if you are doing a barbell curl, then the upward movement of the apparatus should take no more than 1 second, and its lowering should last at least 3 seconds. This is due to the fact that the muscle, in the “negative” phase, or in other words in the lowering phase, receives a larger number of microcracks that affect its growth.

Let's start practicing

So, now let's move directly to the training program itself. But first, a small digression. If you don't want your muscles to be pathetic, then no need to feel sorry for yourself in training! Forget about easy fitness, a training program for gaining muscle mass requires maximum strength and energy. For muscles to grow, they need to be given a serious reason, a good push, maximum stress!

We will arrange the exercises as follows: two muscle groups in each workout. Rest between workouts should be 48-72 hours, it depends on the speed of muscle recovery, for some this process goes faster, and for others slower. The diet is predominantly protein, preferably half an hour before training and half an hour after it, drink a protein shake.

In this example, we will start our training on Monday. At the beginning of each workout, we devote the first ten minutes to aerobic warm-up in order to warm up our body. At the end of the workout we also do a 10-minute warm-up.

Important! If you are a beginner, then it is better to start practicing.

Monday (We pump up the pectoral muscles and biceps)

Exercise name	Sets/reps	Photo
	4/6-9; 8-12
This additional basic exercise of the complex is more suitable for advanced athletes. Therefore, if you feel that your level of preparation is low, then it is better to skip it for now. Over time, it will need to be included in the program.	4/6-9; 8-12
This exercise belongs to the category of isolating and forming, so it can be performed for 12-15 repetitions per set. There should be 3-4 approaches.	3-4/12-15
As with the bench press, the first set is a warm-up. This is followed by 2-4 sets of 6-9 or 8-12 repetitions to failure.	4/6-9; 8-12
This exercise can be called expanding, since it makes the biceps grow in thickness. So, when looking at the hand from the front in the future, you can see the effect of this exercise	4/6-9;8-12
Again, this is an isolation exercise, perform 12-15 repetitions per set in order to shape the peak of the biceps. Approaches 3-4.	3-4/12-15

Thursday (Strengthening your back and shoulders)

Exercise name	Sets/reps	Photo
The first set is a warm-up, which should be 50-60% of your working weight. Next, we perform 2-4 approaches with the working weight, repetitions in each approach 6-9 or 8-12 times until failure. * Perform deadlifts once every 2 weeks.	4/6-9; 8-12
For some, a difficult, but still very effective exercise for developing the width of the back. If you are a beginner and find it difficult to do pull-ups, skip this exercise and move on to the next one.	4/6-9; 8-12
If you did pull-ups before, this will be a “finishing” exercise. If not, then this is the main exercise of the complex for the latissimus muscles.	3-4/12-15
This will be the main exercise of the complex to increase the thickness of the latissimus muscles. Beginners will find it difficult to perform it correctly after deadlifting, so they should also perform it once every 2 weeks. Naturally in the week when there is no training.	4/6-9; 8-12
The exercise acts as an alternative to the previous one or as a “finishing off” addition. The number of repetitions and approaches is 4/6-9 if this is a main exercise and 3-4/12-15 if this is a finishing exercise.	4/6-9;8-12
This is the main exercise of the complex aimed at working your shoulders. Similar to other exercises: the first set is a warm-up, then 2-4 sets of 6-9 or 8-12 repetitions until failure.	4/6-9; 8-12
The second basic exercise of the shoulder complex. The difference from the previous one is the emphasis on the load. In this case, it falls on the rear bundles of deltas. *Alternate the sequence of this exercise and the barbell chest press every week.	4/6-9; 8-12
+1 option This exercise must be performed at every shoulder workout. “+1 variation” means adding one more variation of the isolation exercise. It could be or. Alternate them every week.	3-4/12-15

Sunday (Pumping up legs and triceps)

Exercise name	Sets/reps	Photo
We warm up with a weight equal to 50-60% of the working weight and perform 2-4 sets of 6-9 or 8-12 repetitions until failure with the working weight. Exercise requires partner(s) insurance!	4/6-9; 8-12
It can be either a main or an additional basic exercise. It can be considered basic only when for some reason you cannot perform squats with a barbell.	4/6-9; 8-12
A basic exercise aimed primarily at training the back of the thigh. It is better to perform with dumbbells, as this will provide a more correct trajectory of movement and load vector.	4/6-9; 8-12
Another relatively basic exercise for the hamstrings, which should be used to “finish off” your legs using exceptional execution technique.	4/8-12
Basic exercise for training triceps. After the warm-up approach, we perform 2-4 sets of 6-9 or 8-12 reps until failure.	4/6-9;8-12
Just like all isolation exercises in this example, we perform 3-4 sets of 12-15 times. Can be performed lying down, sitting or standing. You can alternate for variety.	3-4/12-15
The last exercise of the complex, designed to fill the triceps with fresh blood and work them for relief. Performed with low weight but with exceptional technique. You should feel tension and burning in your triceps.	3-4/12-15

The stress on the body when gaining weight is very serious. A large amount of energy is consumed and, accordingly, it needs to be replenished somehow. The diet of an ordinary person will be ineffective here and will negatively affect the results of training. Therefore, you need to make some adjustments to your diet.

You need to eat 4-6 times a day. There are practically no restrictions, except in the size of portions - they should be small so that it is easier for the body to assimilate them. Don’t be afraid to gain weight, in any case, when training for weight, you will gain fat along with muscles (but it doesn’t matter, because there are also)

The golden rule of bodybuilding says that the optimal daily dose of protein for an athlete is 1.5-2 grams per kilogram of weight. Not a small amount, which is very difficult to consume only with regular food. After all, even for a 70-kilogram athlete this will amount to 100-140 grams of pure protein. And this is equivalent to, say, 600-700 grams of chicken fillet. Not everyone can eat so much meat a day, it’s inconvenient, and you’ll get bored very quickly. This problem can be solved with the help of sports nutrition offered for this training program:

N.O.-Xplode 2.0
A pre-workout complex that helps increase strength and endurance. Significantly increases the effectiveness and impact of training with weights.

Conclusion

This program uses mainly basic exercises in addition to some isolation exercises. It is this specially designed training program that will help you gain muscle mass as quickly as possible. Finally, I would like to remind you once again, Don’t feel sorry for yourself in training! Watch this motivational video that once again confirms everything said above.

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Every bodybuilder knows that before starting to work on body contour, it is important to gain the necessary mass. We are, of course, not talking about extra pounds gained due to an increase in body fat as a result of leading a sedentary lifestyle and poor nutrition. To get a beautiful body you need not fat mass, but muscle mass.

Not only professional athletes, but also thin men are interested in increasing muscle mass.

Training should be carried out no more than 3 times a week. The body must have a rest break to restore muscles and add weight to them. This break should not be less than 72 hours. If it seems that the muscles do not have time to recover, then you can reduce the number of workouts to 2 days a week.

It is better to spend no more than an hour a day in the gym. If you exercise longer, you will become overtired, and the reverse process will occur—muscle burning.

The duration of the break between approaches should be 1-4 minutes. They are enough to restore strength. A long break will reduce the effectiveness of the exercises; the muscles will return to their state before the start of the workout.

Many people don't know: muscle fiber growth occurs not during active training, but during rest. Therefore, you need to ensure that you get adequate sleep. Lack of sleep inhibits muscle growth.

It makes sense to keep a training diary, recording the working weights there. Every 14 days, the load should progress: the weight should increase so that the muscles do not get used to it and do not stop growing. Even a small increase in weight (by 100 g) is already progress.

Before each workout, you need to prepare your muscles and joints, preventing the risk of injury. To do this, warm up and stretch. As a warm-up, you can jump rope, do push-ups, pull-ups, lunges, and squats.

You need to work only with weights that you can lift. All exercises must be performed correctly, otherwise there will be no result.

The mass training program is effective because only one muscle group is trained in one session. The program is based on basic exercises that can engage the maximum number of muscle fibers.

Training program for gaining muscle mass

Day 1

The training complex begins on Monday. On this day, the muscles of the chest and biceps are pumped:

Bench press with a wide grip while lying on a bench located at an incline. In the first approach, a person warms up, so the weight should be taken twice as light as the worker. The remaining 4 approaches are already performed with working weight. Number of repetitions – 8-12.
Bench press with a wide grip on a flat bench. This type of exercise is included in their classes by those who have been practicing for more than one day. Beginners should skip this step. The number of approaches and repetitions is identical to the previous exercise.
Raising arms with dumbbells to the sides while lying on a bench at an incline. Perform 3-4 approaches 12-15 times.
Barbell curls for biceps in a standing position. Perform 3 sets and 10 repetitions.
Lifting dumbbells for biceps from a standing position. Do 10 repetitions and 3 sets. As in the first exercise, the first approach is a warm-up - light weight is taken.
Wide grip dips. Perform 2 sets of 10 repetitions.

Rest and 2nd day

On Tuesday and Wednesday there is rest. Training resumes on Thursday. On this day you need to work on the muscles of your shoulders and back:

Deadlift (barbell exercise). The first approach is with light weight, the remaining 3-4 are with working weight. Number of repetitions – 8-12. It is recommended to do it once every 14 days.
Pull-up on the horizontal bar. Very effective for the back: makes it wider. It is recommended to do 3 sets of 12 repetitions. Beginners who find it difficult to do pull-ups can skip this step of the workout.
Bent-over barbell row. It is done once every 14 days, alternating with deadlifts.
Barbell chest press in a seated position. This is a key exercise for working your back muscles. The first approach is training, the other 4 are with working weight. Repeat 10-12 times. If desired, the exercise can be performed standing.
Barbell row to the chin. The same amount of exercise is performed as the chest press. These two exercises can be alternated.
Close grip dips. You need to do 2 sets of 10 repetitions.
Reverse bent over dumbbell raises. This exercise should definitely be included in each workout, 3-4 approaches, 12-15 repetitions each.

Rest again and day 3

On Friday and Saturday the muscles are given a rest, and on Sunday they get back to work. On this day they pump the triceps and legs:

Squats with a barbell held on the shoulders. The first approach is with half the usual weight, the remaining 4 are with working weight. 8-12 repetitions.
Leg press on the machine. 4 sets of 8-12 reps.
Straight-legged rows with dumbbells. It trains the back muscles of the thighs well. Do 4 sets and 8-12 repetitions.
Lying leg curls are the most important exercise for training the hamstrings. Repeat 8-12 times, 4 approaches are done.
Close grip barbell press. This is where the triceps work. Perform 6-8 repetitions or 8-12. Approaches – 3-4.
The French press is a popular exercise performed with dumbbells or a curved barbell in a lying position. The projectile is clasped with your hands at the break point of the neck. The arms should be perpendicular to the body. As you inhale, the weight lowers, the elbows bend, and the projectile touches the forehead. As you exhale, the bar returns to its starting position. The exercise is performed 12-15 times, 3-4 approaches are done.
Bent over arm extension. You need to place one leg bent at the knee on the bench, bend over, rest on the bench with one hand, and take a dumbbell in the other. The arm with the dumbbell must be extended and bent. The main thing here is not the weight of the dumbbell, but the correct technique. You need to feel the triceps working. Number of approaches – 4, repetitions – 12-15.

Nutrition for gaining muscle mass

To effectively gain muscle mass, you need to organize your nutrition correctly. The key point is the presence of the required amount of protein and carbohydrates in the food consumed. If there is a lack of protein in the body, there will be no muscle growth, regardless of the quality and frequency of training. If you don't have enough carbohydrates, your body won't have the energy it needs to perform exercise.

The amount of protein consumed in grams should be at least 2 times the weight of the person engaged in weight gain. That is, if he weighs 80 kg, then he needs to eat at least 160 g of protein daily.

The amount of daily calorie intake should be 2500-3000. Meals should be fractional - in small portions, but often, approximately every 3-4 hours. The consumption of foods rich in fats should be minimized, eating mainly boiled food. Until the middle of the day, you need to eat high-carbohydrate foods, since in the morning you need to charge your body with energy, and in the afternoon you need to eat protein-rich foods.

High-carbohydrate foods include vegetables and cereals (buckwheat, oatmeal, rice, semolina). High protein foods include cheese, poultry, fish, chicken eggs, and cottage cheese.

It is necessary to first develop a nutrition plan. At first it won’t be easy to stick to it, but after a few days the body will get used to it and it will become easier.

It is better to prepare food in advance and place it in special containers designed for storing food. It is imperative to follow a daily routine and eat on time. You can take containers of food to university, to nature, or to work.

You cannot build a strong, beautiful body through training alone. You definitely need to watch your diet.

The most important thing in the training process is the correct exercise technique and regularity. You need to set a goal and try with all your might to achieve it. This will take a lot of time, but if you try, the first result will be noticeable within a month.

Of course, the best option to gain muscle mass is to work according to a program compiled individually by a professional trainer. After all, only a professional can develop a set of exercises in accordance with a person’s age, physique, health characteristics and lifestyle.