Training program for gaining muscle mass: effective exercises and the best schemes for muscle growth and weight gain at home and in the gym, how to choose a schedule, make a plan and train

What do you need to do to have a beautiful and sculpted body? Of course, the first thing you need to do is develop a foundation from which the figure of your dreams will subsequently be sculpted. Training muscles for mass is the foundation that every bodybuilder should start with. There is no point in starting to dry out right away - after all, in order to make your muscles beautiful and sculpted, you first need to pump them up.

A mass training program must be carried out under several conditions. This:

Clear lesson schedule.
Compliance with diet.
Sufficient time for rest.

It is worth remembering that if you intend to study seriously, then failure to comply with even one of these rules can delay you on the path to your goal. Let's take a closer look at each of them.

Training rules

Before starting each session, the athlete should warm up well. This will help quickly and efficiently prepare joints and ligaments for future stress. It is necessary to warm up all parts of the body, so spend 10-15 minutes doing warm-up exercises and cardio.
Read also: Motivation to do workout: why it’s cool
Recommended lesson duration is 60 minutes.
Basic exercises should definitely be included in the program, especially for beginners. Due to the heavy load with sports equipment, several muscle groups will be involved in the work at once. Your overall hormonal levels in your body will increase. Testosterone production will increase. Almost every training program for bulking consists of bench press, deadlift, and squats. It is also important to consider that with the help of basic movements you can burn a large amount of excess subcutaneous fat.
After you have mastered the technique and prepared your body for the load, start training with heavy equipment that you can lift a maximum of 8-12 times per approach. At the end of each exercise, you should not have any strength resources left to complete the last repetition, i.e. you have to work your ass off. This is what causes the greatest muscle hypertrophy.
Training programs for gaining lean muscle mass are quite complex. Athletes burn huge amounts of calories in the gym. But for this to have the right effect, you need rest, since it is during this time that muscle fibers grow. During the bulking period, you should sleep at least 8 hours. Avoid the effect of overtraining. High-quality recovery after training will help you achieve quick results.
Keep a special diary. This way you can monitor your progress.
The majority of muscle building exercises are multi-joint exercises. Very often you can watch how novice athletes train only on machines and blocks. For beginners, it is best to work with a barbell, kettlebell and dumbbells. The first training sessions should not include single-joint bodybuilding exercises.

Training in the gym for weight

Any fitness room provides a huge selection of all kinds of machines and exercises. But not all of them are equally useful for gaining weight. Of course, each of them will have a good effect on your body in its own way, but it’s still worth paying attention to basic exercises. Basic mass training includes those exercises that involve several muscle groups at once. These include:

Bench press.
Deadlift.
Squat with a barbell.

Regardless of the schedule on which you practice, these exercises must be included in the program.

Basic exercises

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

Bench press. 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.
Squats. 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.
Deadlift. 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:

Bent-over dumbbell row;
Vertical block traction, as well as horizontal traction;
Lunges with dumbbells or barbells, etc.

Day 4 (legs)

Squat with a bodybar. 5 sets of 12 times.
Lunges with dumbbells. 3x10 (for each leg).
"Plie". 3 sets of 10 reps with increasing weight.
Calf raises with dumbbells/kettlebells in your hands. 4x15.
Press (as on the second day). 4x15.

A home-based mass gain program for beginners does not involve stretching the target muscles between approaches and sets. Instead of mechanical stretching, a pumping technique is implemented here, when, thanks to high-intensity exercises, the target muscles are “clogged” with blood, thereby stretching the muscle fascia and eliminating the need for mechanical impact, which reduces strength indicators and can be traumatic.

This set of exercises can be practiced for many months, usually up to a year; in the future, even with weight gain, the program loses its effectiveness. Next, you will need professional training equipment and another working concept. However, this is a great home program for beginners, which gives a real effect if all the instructions are followed.

If you have any questions, you can ask them in the comments to this article, and Evgeniy Volosky will definitely answer you. If you want to receive a personal training program that takes into account your physiological characteristics, lifestyle and other external factors, then contact us at the email address listed in the “footer” of each page. Stay healthy, build the body you've always dreamed of, and remember that motivation is half the battle!

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 train using a split system. 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.

Reasons for muscle growth

In order to pump up beautiful and large muscles, you need to understand how to achieve this result:

Method one. Work on increasing the number of muscle fibers;
Method two. Work on increasing the size of each fiber;

If scientists are still arguing about the first option, then in the second case everything is extremely clear: by stretching the cell membrane, or creating an environment in which a new, larger and stronger one grows instead of a damaged muscle cell, you can significantly increase muscle mass.

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.
French press.
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:

Pull-ups using a wide grip, if you don’t know how, then a special program of exercises on the horizontal bar will help you;
Deadlift or barbell row to the waist.
Lifting dumbbells for biceps.
Exercise Hammer.

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.
Leg press.
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.

Next you need to pump up the shoulder girdle. To do this, do a barbell bench press while sitting, as well as rowing a sports equipment to the chin.

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.

Bench press

The bench press is the simplest, but at the same time one of the most effective exercises. It can be performed in two ways - with a wide or narrow grip, but in this article only the first option will be discussed.

In the first case, the main load falls on the pectoral muscles; the anterior deltoids and triceps are also involved. The grip width is determined individually for each person. You should know that the wider the grip, the shorter the distance of the barbell from the top point to the chest, and the more the pectoral muscles are involved. But don’t take it too wide; choose the optimal position from which you can do this exercise a set number of times. Despite its apparent simplicity, there are several nuances in implementation.

Firstly, this is the number of approaches and repetitions. To build muscle mass, the best option is to perform 3-4 sets of 6-8 repetitions. It is important to increase the weight from approach to approach. If the weight is correct, the final reps should be performed with a little help from the spotter.

Secondly, when performing the bench press, you can adjust the position of the bench. So, if the legs are higher than chest level, the lower bundle of pectoral muscles will be activated. If, on the contrary, the chest is above the level of the legs, then the upper beam will be used.

A prerequisite when performing a bench press is that the bar must touch the chest at its lowest point. Only after this can you begin to squeeze it to its original position. It is also necessary that the feet and buttocks are pressed tightly and do not move during the exercise.

Training scheme for experienced athletes

Very often, athletes who have been training in the gym for a long time reach a certain level, the so-called training plateau. After which they no longer manage to gain a single kilogram of lean muscle mass. In this case, the classical method of training will not suit the bodybuilder. Exercise according to the principle of microperiodization (read “What is periodization in bodybuilding?”).

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 your ass off. 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.

Useful information and advice

To avoid muscle injuries, it is necessary to do a warm-up approach before each new exercise.
Increasing working weights and progressing the load at home can only begin after you are convinced that you are performing the exercise technically correctly . To make the task easier, it would be nice to film yourself on video.
It is important to drink enough (2.5-3 liters) of fluid per day and sleep at least 8 hours a day.

Don't forget that muscles grow best when you sleep.

All the best!

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 food half an hour before going to the gym, you may simply vomit.
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.

Choosing effective basic exercises with and without equipment

Basic exercises can be performed not only in a modern gym, but also at home. Such loads will allow you to use many muscles at the same time and will be effective for gaining mass.

Pushups. Correct sequence of actions:

Place your emphasis while lying down, with your body as tense as possible and extended in one straight line.
Place both palms under your shoulders and your elbows pointing back. Placing your joints out to the sides can increase the risk of injury during this exercise.
Begin to slowly lower your body down, slowly bending your elbows.
Next, also slowly straighten both elbows and, as you exhale, lift your body up.

Note! It is important to take a couple of minutes break between sets to prevent burning a huge amount of calories and start natural recovery processes.

Pull-ups. Can be performed on a horizontal bar or a home wall bars. Exercise technique:

Hang your hands on the bar, grip width is approximately shoulder level.
Exhale as you pull upward. The force should be directed through the shoulder blades to engage the back muscles. The elbows should point downwards, helping to lift the entire body.
The movement must be performed in full amplitude. At the top, the chin should be much higher than the line of the bar, and the elbows should be pressed to the body.
Slowly lower your body down as you inhale. The period of descent must be equal in time to the ascent. At the bottom, straighten both arms and relax your back muscles as much as possible. Pause for a few seconds, then perform the next repetition.

Pull weight to the waist. To implement this exercise, you must perform the following steps:

stand in front of dumbbells lying on both sides (you can use water bottles);
gently take the weight with your knees bent;
fix the straight position of your lower back and bring your shoulder blades together;
perform weight pulls to the stomach or chest by working the shoulders;
lower the weight on straight arms and hold it;
repeat this row as many times as necessary.

Squats with weight. This exercise involves the following movements:

Stand as straight as possible, pressing your heels firmly to the floor (your body weight should be directed towards them).
Dumbbells or other weights should be held in both hands. Do a squat, moving your pelvis back slightly, as if sitting on a regular chair. Bend your knees until your hips are parallel to the floor. At the lowest point, the dumbbells should be approximately at ankle level.
Next, slowly rise up, pressing your hands to the sides of your thighs.

Throughout the entire exercise, do not forget to monitor your breathing: when lowering down, you need to take a deep breath, and while lifting, exhale.

Steps to higher ground. At home, you can use a stable stool as a platform. You should take a small weight of about 2-5 kg in both hands to make it heavier. Next, you need to perform 20 steps with each leg up with a sequential descent. Exhale as you step up, and then inhale as you descend. The training exercise should be performed at a fast pace.

Twisting. This exercise uses the entire abdominal muscles and involves the following sequence of actions:

Lie on your back (can be done on the floor or a special mat) and bend your knees at a right angle.
Place your hands behind your head, with your elbows spread out to the sides as much as possible.
Tightening your abdominal muscles, begin to slowly lift your shoulders off the floor.
Lift your body 20-30 cm from the floor and return to the starting position.

Note! Hands should not pull the cervical spine upward - in this case, the unwanted load on the vertebrae increases. All efforts should be directed to the abdominal muscles; it is through them that the lifting should occur.

Lunges. The technique for this exercise is as simple as possible:

Stand as straight as possible with your shoulders back.
Taking a deep breath, take a step forward and squat down until a right angle is formed at the knee.
The back leg should bend parallel, but not touch the floor at its lowest point.
Taking a step back, return to the starting position and repeat the lunge on the other leg.

The main difficulty of the exercise is to constantly maintain balance and not fall in different directions. To increase the load, you can pick up weights with equal weight.

Bench press. Instead of a professional barbell at home, you can use simple plastic bottles filled with water or sand. Exercise technique:

Lie down on a flat surface (it should be medium hard; a sofa that is too soft will not work).
Take the weights in your hands and lift them above your own shoulders.
Then lower the weight to your chest as slowly as possible and repeat the movement again.

Important! When performing this exercise, you should not swing your arms or make movements too sharply (by inertia), as this increases the risk of injury to the joints.

In order for the correct program for gaining muscle mass to bring a positive result, you need to follow it for about 2-3 months, supplemented with proper nutrition.

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 cannot eat well throughout the day. You can also consume protein in between meals. During the period of mass gain, bodybuilders often take high-protein gainer or creatine.

Nutrition Program for Fat Loss and Mass Gain

For exercise to bring results, you must follow a diet.
The daily nutritional intake should be divided into 5 meals. An approximate daily menu could be like this:

Breakfast - oatmeal with honey, steam omelet.
Lunch - boiled buckwheat with chicken, fresh vegetables.
Lunch - buckwheat porridge with stewed fish, steamed vegetables.
Dinner - veal stew, vegetable salad, dressed with flaxseed oil.
Before bed - cottage cheese with nuts.