Men's set of exercises at home for weight gain

Author: Maxim Archakov (Tambov) 2012-06-09 Views: 47,664 Rating: 5.0

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Sent by: Maxim Archakov (Tambov). Age - 29 years, physique - muscular, training experience - 2 years. Email: [email protected]

Plan duration is 1 month.

Results: in 1 month the weight increased by 1.5 kg.

Goal of the plan: gain mass and strength

Difficulty – medium.

The main distinguishing feature of these workouts is that the complex consists of two weeks: hard and light. Which need to be alternated with each other. Moreover, there are five workouts in a hard week, and three in an easy week. For each workout you will work one or two muscle groups. This will allow you to recover quite quickly.

Inventory:

• Dumbbells.
• Barbell.
• Bars.
• Stools instead of a bench, or the bench itself.
• Barbell stands (optional).

Select the exercise weight for this program

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Features of home weight training

A unique feature of the exercises necessary for gaining muscle mass, which are used in training at home, is the lack of much variety in sports equipment. This is a factor that does not allow increasing the load on a regular basis.

However, it is not at all necessary to purchase expensive exercise equipment; you can make do with improvised means at the initial stage, and then gradually purchase a minimum set in the form of dumbbells, a horizontal bar, parallel bars, and, if possible, a barbell. In any case, you can make a completely effective home gym and save a significant amount of money without going to a fitness club.

Recommendations for mass training

Diet for weight gain

Proper weight gain should also include a properly selected diet. The diet is based on dense protein foods. At the time of recruitment, it is important to eat meat, cereals and rich broths, eggs, and milk. All these products promote rapid massive muscle growth. Also follow these recommendations:

• Supplement your basic protein diet with vegetables and fruits.
• Reduce the amount of empty carbohydrates (sugar, store-bought bread). Replace them with slow carbohydrates (honey, sourdough bread).
• Before classes, give yourself an extra supply of strength in the form of food (porridge, vegetables, fruits).
• After exercise, help your muscles recover: treat them with a small amount of honey or dried fruit.

When training for weight, you need to eat heavily and often. 5-6 meals a day should be the norm. This distribution of food will help the body collect a constant supply of necessary building materials and constantly renew the structure of muscle tissue while it is recovering from exercise.

Sports nutrition for muscle growth

The diet and training regimen can be supported with special sports nutrition:

• To consume more protein in less food, you can use whey protein. This supplement has great nutritional value, allows high-quality muscle renewal, and provides the body with protein building material.
• Gainer. The supplement is an additional source of calories.

The use of sports supplements for weight gain at home is not necessary. With proper investment of effort and a high-quality diet, you can quickly build up your muscles to an attractive shape without them. Moreover, the relief that is obtained without sports supplements often looks more natural, and the muscles themselves gain more strength and real power during the exercise.

Training mode

The weight training regime is distinguished by the intensity of the approaches. The approaches should be short, but performed all the way, that is, with maximum intensity until chronic fatigue occurs. When performing exercises, place more emphasis on the strength part: lowering is carried out more slowly and with greater effort than lifting.

As for the general regime, a lot depends on your current goals. For weight there should be 4-5 workouts per week. To do this, you can use a complex calculated by day, where each day captures a separate muscle group.

How to quickly build muscle at home

With persistent and calculated exercises, the initial mass can be increased in 1-2 months, after which you can fully strengthen the effect. To make your training results even more productive, try using a few tricks:

• Invite someone to exercise together. The biggest inhibitory effect is often laziness. To overcome this factor, agree on joint activities, then mutual motivation will occur. With this, you can even do different types of workouts. However, it is important not to rely too much on the other person and to continue with your activities anyway.
• Exercises are done to the maximum. Mass training requires you to push through fatigue to achieve maximum muscle growth.
• Develop one-pointed attention: do not be distracted by other things during the process.

You can build muscle mass at home quite quickly. This does not require the use of any special means or medications, just your own efforts and suitable nutrition are enough. Have you already tried to gain weight at home? Tell us about your experience, share tips and tricks in the comments!

What you need for home training

Due to the lack of trainers at home to monitor the correctness and effectiveness of training, you should approach this process yourself.

1. First of all, you need to make all your workouts regular. With sporadic exercise and the absence of a full-fledged system, it is impossible to achieve even a slight increase in strength and endurance, much less it is impossible to build muscle mass.
2. You should give up bad habits that distract you from playing sports. This applies to smoking and drinking alcohol. Well-known scientists have found that after drinking only 50-100 g of strong alcohol, the entire positive effect of mass-building training comes to naught.

   

3. Before each lesson you need to warm up. This rule is observed even by professional athletes with a high level of training. Otherwise, any, even the simplest, exercises will lead to injuries. The duration of the warm-up is usually 10-15 minutes, during which warm-up exercises are performed for the muscles and ligaments.
4. You can't overwork yourself. Professional trainers and fitness instructors recommend setting your workout time at home around 1-1.5 hours.
5. To effectively gain muscle mass, you should take long breaks between approaches. Unlike endurance training, in which the break is approximately 30 seconds, for mass-building exercises this value should be quadrupled.
6. Any workout should be completed with a cool-down. This will avoid heart problems and improve recovery. Standard stretching, running or cycling, if available, is best.

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Basic exercises for beginners

Exercises for gaining muscle mass at home for beginners should be selected taking into account physical fitness. In a fitness club, a trainer draws up a program for the client and then the trainer monitors and controls all processes; at home, you need to do everything yourself.

The effectiveness of muscle growth and the safety of ligaments and joints directly depend on how correctly and accurately the approaches are done. It is important to take into account that women and men have different physical capabilities; therefore, for the fairer sex, the number of approaches and repetitions in each exercise should be reduced by 20-50%.

1. The most important exercise to increase muscle size is simple push-ups. You should start with 3-4 sets of 10-15 push-ups at a time. Hands can be placed close to each other or, conversely, spread wide. In this case, different muscles are involved in the process of performing exercises.

   

2. The next basic home exercise is pull-ups on the horizontal bar. You should also do 3-4 sets of 7-12 times. The grip greatly influences which muscles are worked. With a wide grip, the back develops first, with a narrow grip, the triceps, and with the opposite grip, the biceps.
3. Another mandatory exercise is crunching. It must be performed correctly, otherwise the effectiveness drops to zero. Lying on your back, you should slowly raise your upper body, which should gradually become rounded from a straight position. Important! At this point, many people make the mistake of simply raising their upper body straight and trying to touch their forehead to their knees. In this case, the abdominal muscles are almost not used, the back muscles work. To control the exercise, you can place your fingers just above and below the navel, and if twisted correctly, they will gradually move closer to each other. You should do 3-4 approaches at a slow pace of 15-20 repetitions. A higher number will increase endurance, not muscle size.

   

4. Squats are mandatory. Hands behind your head, back straight, you need to lower yourself as much as possible and then slowly return to the starting position. You should perform 3-4 sets of 20-30 times.

All of these exercises should be made more difficult to develop strength and endurance. This is done by increasing the number of repetitions, approaches and introducing weights.

Program for gaining muscle mass at home

Almost always, as soon as it comes to building muscle mass, most people imagine a gym, barbells, dumbbells and various exercise machines.

Few people think about working out at home, because the majority opinion says that it is impossible to increase decent volumes at home. This opinion was formed due to a banal ignorance of the principles of training for muscle growth. In most cases, a person begins to exercise at home, while doing a huge number of push-ups, pull-ups, and squats.

The muscles do not increase in volume from such training, and the person begins to claim that it is impossible to pump up at home. But muscles do not grow from a large number of repetitions, but from heavy weights and a small number of repetitions. This is the main principle of muscle growth! If you use it, you can pump up at home no worse than in the gym.

In order to conduct full-fledged training at home, it is not necessary to have dumbbells, a barbell or any special equipment. All you need is a horizontal bar and a backpack; you can’t do without them. Without a horizontal bar, you won’t be able to pump up your back and arms well. A backpack serves to carry additional weight on yourself. You can put anything in it. The simplest solution is sand. It can be packaged in bags by weighing them on ordinary hand scales. To start, you will need about 20 kg of additional weight.

The first thing to learn is that any muscle is fully restored only after a week. Therefore, all muscles need to be worked out once a week. In order to pump up all the muscles, 3 workouts a week for 40-50 minutes are enough. It is advisable to conduct classes every other day so that fatigue does not accumulate. So, what exercises to perform for rapid muscle growth. Three main muscle groups are responsible for the growth of total muscle mass: back, chest and leg muscles. If they increase in volume, then the rest of the muscles will grow behind them. It is impossible to pump up these muscle groups in one day, so they need to be divided into three days. Plus, to these muscles it is worth adding exercises for biceps, triceps, shoulders and abs.

Example of a muscle building program:

• Monday – chest, biceps;
• Wednesday – back, triceps, abs;
• Friday – legs, shoulders.

Muscle groups can be rearranged, but the main ones must be trained on different days. All exercises must be performed with additional weight. Moreover, it must be selected in such a way that 6-8 repetitions can be performed in each exercise. The exception is abdominal exercises, which require 12-14 repetitions. The last reps should be done very hard. Since the volume and strength of the muscles will constantly increase, the additional weight should also increase. Rest between repetitions is within 3-4 minutes. Each exercise performs 2 repetitions. Exercises to gain muscle mass:

Breast:

1. Push-ups, hands slightly wider than shoulder-width apart.
2. Push-ups from the floor, placing your hands narrower than your shoulders, legs higher than your hands (you can throw them on a sofa or chair).
3. Push-ups, hands close to each other.

Back:

1. Regular pull-ups, grip wider than shoulder width.
2. Pull-ups behind your back, grip wider than shoulder width.

Legs:

1. Pistol - squats on one leg.

Biceps:

1. Reverse grip pull-ups, hands narrower than shoulders.
2. Pull-ups with a direct grip, hands narrower than shoulders.

Triceps:

1. Narrow grip push-ups.
2. Reverse push-ups.

Shoulders:

1. Push-ups from the floor, legs much higher than hands (you can throw them on the windowsill).

Press:

1. Twisting.
2. Hanging leg raises.

By following this program and adhering to a nutritional system for muscle growth, you can achieve very good results. For beginners, weight gain per month will be about 2-3 kg. After gaining the desired muscle mass, you can begin to work on relief.

Mass exercises for intermediate levels of training

Exercises to more effectively gain muscle mass for an average level of training at home are expected to become more difficult. The approach to their implementation is changing. It is already mandatory to have at least a minimum set of sports equipment.

It is necessary to create a complete program that, depending on the day of the week, will offer workouts for the upper or lower body. Fitness club instructors recommend paying attention to the muscles located in the upper body on Monday and Thursday, and on Tuesday and Saturday, respectively, to the lower body. All other days should be devoted to rest and recovery.

When training the upper body, it is necessary to use equipment whose weight should not cause excessive tension in the muscles after the first approach. Unlike fat-burning workouts, the exercises described below should not be performed in a circle. Only after completing all approaches of one should you move on to the other.

1. The most important thing is training the biceps. The dumbbells or barbell are raised from the lowest, most relaxed position to the shoulders, the elbows are not raised, there are no jerks. You should perform 3 to 4 sets of 18-25 times.
2. After this, move on to training the triceps by doing French bench press, the safest for joints, in contrast to standing and sitting positions. The arms are at an angle of 90 degrees, straighten smoothly, the elbows always remain in place, no jerking. It is necessary to perform 3 to 4 approaches of 10-18 times.

   

3. Finally, barbell or dumbbell bench press. In this case, you should use a regular grip at shoulder level. The equipment is pulled up to the chest, without being lowered onto it, to avoid injury. Straighten your arms smoothly and without jerking. It is necessary to perform at least 3 sets of 6-8 times. It is imperative, as with all exercises, to carry out the last approach until failure and burning in the muscles

While working out the lower body, you should also perform one exercise after another, as slowly and smoothly as possible.

The last approaches are carried out until failure and muscle pain:

1. The most important exercise is the regular deadlift. It is advisable to perform it with a barbell. The back must absolutely be straight, deviation is fraught with damage. Simultaneously with the body tilting forward and slightly downward, the arms and the barbell smoothly lower below the knees. In this case, there should be 3 approaches. You should not perform too many repetitions in one approach, because this exercise is treacherous and dangerous - it can cause unexpected damage.

   

2. Squats with a barbell. The back is straight, the bar is placed on the shoulders and held with the hands. The deepest possible squat is smoothly carried out, and then a smooth rise. No jerking, otherwise there will be no muscle growth. There should be at least 4 approaches, with the number of squats at a time being about 8-10 times.

   

3. The third most important exercise of the complex is regular lunges. As with all lower body exercises, arching your back is strictly prohibited. It's easier to use dumbbells instead of a barbell. A step and squat are taken until a right angle is formed in the leg. Then they return to their original position and change legs. You should perform 3 to 4 sets of 12-14 lunges with both legs at a time.

Training to gain muscle mass

To create muscle definition, it is important to know that the workout takes place over an hour.

You shouldn’t spend more time exercising, otherwise you might become overtired and your muscles will start to burn.

The break between sets is two minutes. You should not rest for more than four minutes, otherwise the effectiveness of the exercises will decrease: the muscles will return to their original state, and the exercises will have to start all over again. The best split system is designed for beginners and experienced athletes.

To gain muscle quickly, you need to train according to a predetermined schedule.

Monday

The muscles of the abs, chest and triceps are involved. With the help of exercises, you can pump up your muscles by doing at least three approaches.

Since the abs play a role here, it is necessary to fully perform the bench press and use an incline bench:

Having assumed a horizontal position, begin training with a barbell. First of all, you need to do two warm-up sets, and then four working sets of 10 times.

Lying on a bench, you need to take dumbbells in your hands and spread them to the sides. The athlete will be able to create a beautiful relief, build muscle mass, and make an attractive figure.

Another close-grip barbell press must be performed with one warm-up exercise and four working exercises. This will allow you to use all muscle groups.

Bench press using an incline bench. Before you begin, you need to thoroughly warm up your shoulder muscles. If this is not done, your shoulder may be injured. When performing, the muscles of the upper chest work.

You can create relief with the help of push-ups on the uneven bars. It is important to perform them, as it develops the triceps and strengthens the shoulder girdle.

In all exercises you can see how the muscles are pumped up. For this, light and heavy loads on the muscles are used.

At this moment, the mechanism of their growth is launched, all triceps bundles are fully worked out in order to stimulate effective growth.

It is recommended to swim in the pool after the training.

A training program designed to gain lean muscle mass requires that a man exercise regularly.

You can use the downloaded training, in which all exercises are divided into complexes.

Wednesday

The back and biceps are worked. Training will help make your muscles powerful and wide.

First, a warm-up warm-up and five approaches to the press are carried out.

Next move on to the exercises:

• Start with pull-ups. At least three approaches are carried out, but the number should be what the athlete can withstand. You can use a block trainer. However, it is better to use the classic version.
• In the next step, lift the barbell in four sets of 10 times. This exercise is considered the most effective exercise for biceps.
• Deadlift matters. The exercise is considered to be a basic exercise. Strengthens the back muscles and tidies up the body. The main thing is to do a thorough warm-up to avoid injury to the lumbar region.
• Lifting dumbbells in a sitting position. This exercise will emphasize the relief and increase its height. Then they do dumbbell rows to the waist to define the back muscles and give them a beautiful shape.

On this day, all exercises are designed for muscle growth, biceps are pumped, the body becomes beautiful and toned.

Friday

The day when they work on the shoulders and legs. The training takes place using the following exercises:

• After warming up, start squats. The barbell is on the shoulders. The exercise is very difficult to perform, so it requires good concentration and proper technique.
• Raising dumbbells overhead from a sitting position. Before classes, be sure to warm up your shoulder joints.
• In a sitting position, you need to lift the barbell. This exercise is performed 4 sets of 10 times. You should be careful, as performing the exercise can injure your shoulder joints.

The workout, performed using the correct technique, works the muscles in the legs, as well as the shoulder girdle.

Every man should understand that his health, the beauty of his body and biceps are in the balance.

A weekly training cycle works to gain muscle mass.

It is enough to carry it out for two months. After this, you can add new complexes.

Training for professionals

The principle of the exercise program for gaining the necessary muscle mass among professionals is very different from those described above. The system, even at home, resembles a full-fledged workout in a fitness club. Each session focuses on a different muscle group. This allows you to effectively combine heavy exercise and much-needed rest.

On Monday you should do the following exercises for the arm muscles, the weight of the equipment is heavy:

• Barbell curls for biceps. The back is straight, when returning to the original position, the arms should be relaxed and stretched as much as possible. 4 approaches are performed, during each of which the equipment is raised 7-8 times.

  

• Triceps exercise with French press. Due to the heavy weight of the equipment, it is recommended to perform it from a lying position to preserve joints. Perform 4 sets of 6-10 repetitions.

  

• You need to complete the set with a biceps exercise, but using dumbbells. Lifting dumbbells is performed alternately with each hand. The total number of approaches is 4, and the number of repetitions is from 10 to 12.

On Tuesday, exercises work the chest muscles, the weight of the equipment is heavy:

• The first and most important exercise is the classic bench press. The number of approaches is 3, in each of which 12-15 repetitions should be performed.

  

• Weighted push-ups. 3 approaches, performed at a slow pace until failure.
• You should complete the set with a dumbbell bench press. 3-4 approaches are performed, all should be done to failure. Perform at least 10 repetitions at a time.

On Wednesday, all muscle groups are given rest. Without proper recovery, the rate of muscle growth will drop to minimal levels and may even be negative.

On Thursday, they focus on the back muscles, the weight of the equipment is heavy:

• The main exercise is the bent-over barbell row. 3 approaches are performed, with a total number of repetitions per stage from 8 to 10.
• Then you should perform bends with a barbell on your shoulders. It is strictly forbidden to arch your back, which can lead to injury. Perform 3 approaches, with the number of repetitions from 10 to 12.

On Friday they do shoulder exercises, the weight of the equipment is heavy:

• The dumbbells are being raised. If the exercise is done in a straight position, then the front and middle deltoids are trained, if in a forward bend, then, accordingly, the rear deltoids. Perform 4 approaches, with a total number of repetitions at a time from 10 to 15.
• Perform the so-called “Arnold press” or in other words, dumbbell press up. 3 approaches are done, with the number of repetitions at a time from 12 to 15. The exercise is performed to failure.

  
  Here's how to do the Arnie press - a very effective exercise for gaining muscle mass at home

• Shrugs with a barbell or dumbbells. The total number of approaches is 3, and the number of repetitions is from 8 to 10.

On Saturday, leg exercises are done, the weight of the equipment is heavy:

• Squats with a barbell or dumbbells. Approaches – from 3 to 4, repetitions – from 6 to 9.

  

• Deadlift. Approaches – from 3 to 4, repetitions – from 6 to 9.
• Lunges with dumbbells or barbell. Sets 4, reps 12 to 15.

Sunday should be a day off, without any activity.

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Training programs for girls

Not only men, but also women are ectomorphs. Many people think that this is their huge advantage and they can eat whatever they want and not gain weight. But we have already looked at this issue - any excesses have consequences, including disordered eating. Ectomorph girls need to work on themselves no less than men.

Exercises in the gym

The training program for an ectomorph girl for two days should look something like this:

Three-day split option:

Despite the fact that the split coincides with the men's program, it is not a classic ectomorph mass training program. Here we introduce some isolation exercises to protect the fragile female joint and ligament system from unwanted injuries. In addition, there is significantly less axial load on the spine, there are no heavy deadlifts and squats with a barbell, as in the program for ectomorph men.

Mass exercises with dumbbells

For any exercise to effectively gain muscle mass, you need to use certain equipment, and this does not depend on where the training takes place, in the gym or at home. The most affordable to purchase and use are regular dumbbells.

Exercises with dumbbells aimed at increasing muscle mass can be divided into two categories:

1. Basic exercises.
2. Isolated exercises.

Basic exercises include:

1. Squat with dumbbells. Quadriceps and buttock muscles develop. Dumbbells - in each hand, perform a full squat with them and slowly return to the original position.
2. Deadlift. The body is initially tilted forward. There is a deflection in the lumbar region, and the body drops further forward and down. The arms must be parallel to the legs and fall just below the knees. Do not bend your back, which could result in serious injury.
3. Lunges. Alternate steps are taken forward and lowered into a squat with different legs. The back is straight, arms with dumbbells are lowered along the body.

   

4. Climbing onto the bench. You should alternately step on a bench or any other surface with different feet. The knee must not be moved beyond the foot.

   

5. Dumbbell press. Can be performed in a sitting or lying position. The hands holding the dumbbells are at the same level and simultaneously rise up and then lower to the starting position.

Basic exercises work many different muscle groups at the same time. However, the greatest effectiveness in developing muscle mass can be achieved by alternating both basic and isolating exercises , listed below.

1. Lifting dumbbells for biceps. Performed in a sitting or standing position. Hands with dumbbells are lowered, from this position they slowly, without jerking, rise to the shoulders and then return back.
2. French bench or standing triceps press. Hands with dumbbells are raised up, then slowly lowered back until an angle of 90 degrees is formed, then returned to the starting position.

   

3. Dumbbell lateral raises on the deltoid muscles. It is performed in a straight position, in which the front and middle deltoids are trained, or in a forward bending position, in which the rear deltoids are trained. Hands with dumbbells are lowered and then simultaneously raised until a straight line is formed with the shoulders.

Home workout program for weight

Home workout program to gain muscle mass

You will need: preferably wide parallel bars, a horizontal bar or crossbar, dumbbells or, in extreme cases, weights, and weights, you can have weights on your legs, you can have a weighted vest, you can have a thick belt like a fireman’s or a lifter’s, and hang a load on them, you can have a durable backpack, and fill it with anything so that it weighs 15-20 kilograms. You will find any of these devices anywhere; the horizontal bar and parallel bars are everywhere. It’s more difficult with dumbbells, but many people also have them, if you don’t have them, borrow them from a neighbor, buy them from drunks on the street, they definitely have them. Well, you’ll find weights, you won’t find them, you’ll take away the briefcase from a first-grader. You’re already big and strong, and he’s small and weak, there shouldn’t be any problems with that.

1 DAY:

• Pull-ups on the bar, with a weight, select such a weight to do 5-8 times, do 3 approaches. Pull up with a wide grip.
• Dumbbell bicep curls, sitting or standing, 4 sets of 10 reps
• Raising dumbbells in front of you, 3 sets of 10 times. Rest 60 seconds.
• Dumbbell raises to the side, 3 sets of 10 reps. Rest 60 seconds.
• Bent-over dumbbell raises, 3 sets of 10 reps. Rest 60 seconds.
• Dumbbell overhead press: 3 sets of 10 reps. Rest 60 sec.
• Leg raises on the bar, 4 sets to failure. Rest 60 sec.

DAY 2:

• Dips with additional weight: 3-4 sets of 5-10 reps
• Close-grip push-ups: Perform this exercise in 4 sets of push-ups to failure. The break between approaches is 60-90 seconds.
• Push-ups: Do 4 sets of as many reps as you can. The break between approaches is 60-90 seconds.
• Push-ups: Place your feet on the sofa. Do 3 sets until failure. Break between approaches 60-90 seconds

DAY 3 - rest.

DAY 4:

• Power-up on the bar: 5 sets of 5-10 reps. It can be one, it can be two. If that doesn’t work, then do pull-ups with a medium grip, 5 sets of 10-15 reps.
• Pull-ups on the bar behind the head: 3 sets of 10 times
• Reverse close grip pull-ups on the bar: 4 sets of 10 reps.
• Lifting dumbbells for biceps, do 3 sets of 10 reps.
• Crunches, 4 sets to failure. Rest 60 sec.

DAY 5 - rest.

DAY 6:

• Squats with dumbbells: 5 sets of 10-20 reps
• Lunges with dumbbells: 4 sets of 10-15 reps.
• Squats with dumbbells: 3 sets of 15-30 reps
• Calf raises with dumbbells in your hands, 4 sets of 20-40 reps, if you are strong enough, take the dumbbells in one hand, and hold on to the other, and lift with one leg, then change legs.

DAY 7 - rest.

Rest between exercises for 2-3 minutes, except for those where the time is indicated, do not forget about warm-up, cool-down and stretching after training, as well as eat right, if you don’t eat, you won’t grow.

How to recover after a workout

Any physical activity requires good rest. During the rest period, you should give up all bad habits. They are incompatible with a healthy lifestyle. In addition to smoking and drinking alcohol, you should avoid night parties, as well as watching TV and using gadgets before bed.

You need to sleep a lot, especially at night. This is due to the fact that during this period of time chemical processes associated with the restoration and construction of muscles take place. New fibers are formed and damaged ones are repaired. This is a fact that has been proven by sports doctors and specialized scientists.

How to eat healthy

In addition to rest, proper nutrition is an essential factor in muscle recovery and growth. During the day, a person who is actively training should eat 5 to 7 times. Everything must be clearly calculated and planned.

Food must have a high level of nutrition, without this the body will simply destroy all calories during grueling workouts, in other words, the number of calories consumed must exceed the number of calories expended.

There are several mandatory rules; first of all, you should almost completely get rid of junk food that interferes with muscle growth:

• sweet;
• roast;
• flour products;
• canned food

  

Any food that is eaten must contain the necessary nutrients. It is important to maintain the correct balance of BJU. The amount of protein per 1 kg of weight for successful growth of muscle tissue should be at least 1.5-2 g.

The optimal product is boiled chicken breast. Protein shakes can also help achieve this goal. You should try to shift your carbohydrate intake to the first half of the day.

They must be slow and have at least an average glycemic index. The best choice, according to professional bodybuilders, is oatmeal. Thin people also need an extra boost of the right carbohydrates, which are found in mass gainers. Be sure to include a lot of greens and vegetables in your diet. This will improve digestion.

To summarize, several quite clear conclusions should be noted. Exercises for effectively gaining muscle mass can be used both during training in a fitness club or gym, and at home.