Program for gaining muscle mass at home

• July 5, 2018
• Workouts in the gym
• Valery Savelyev

A person who wants to increase the volume of their muscle mass must understand that this result can only be achieved through intense and energy-intensive training. In order for exercises to build muscle mass to be effective, it is necessary to unquestioningly follow not only the training program, but also lead a correct lifestyle, which includes appropriate nutrition and healthy sleep.

Basics You Should Know

First of all, you need to understand that a mass training program differs from classic programs for developing muscles and toning them. Thus, a mass program includes basic compound exercises that mainly work the large muscles of the body, for example, the pectoral muscles, back muscles and legs.

Another important point is that the effectiveness of exercises for building muscle mass lies in gradually increasing the load when performing them. This increase in load can be carried out according to various schemes, which are used in accordance with the individual characteristics of each athlete.

Workout program for gaining muscle mass at home

If you have a barbell at home, you can replace dumbbells with it and diversify the technique of presses, rows and squats, provided that there are plates of different weights to gradually increase the load.

Day 1 (legs, shoulders)

1. Squats with dumbbells 3x10-12.



2. Lunges with dumbbells 3x10-12.



3. Deadlift 3x10-12.



4. Dumbbell fly across the sides 3x10-12.



5. Frontal swings alternately 3x10-12.



6. Bent over swings 3x10-12.



7. Body twists 3x20-30.

Day 2 (back, chest)

1. Bent-over dumbbell rows 3x10-12.



2. Row of one dumbbell 3x10-12.



3. Dumbbell bench press 3x10-12.



4. Push-ups for chest 3x10-12.



5. Lying dumbbell fly 3x10-12.



6. Lying leg raises 3x10-12.

Day 3 (hands)

1. French press 3x10-12.



2. One arm bent over extension with dumbbells 3x10-12.



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3. Lifting dumbbells from behind the head 3x10-12.



4. Hammer dumbbell raise 3x10-12.



5. Concentrated dumbbell lift 3x10-12.
6. Side crunches 3x20-30.

Training frequency

To show off beautiful and toned muscles, it is enough to perform exercises to build muscle mass 3 times a week. If an athlete lifts heavy weights and performs extremely difficult exercises from the point of view of physical strength, then between each training session there should be at least 1 day of rest.

Initially, it is recommended to divide all exercises for building muscle mass into separate small complexes, the implementation of each of which will allow you to work out certain muscle groups. If a person is a beginner, then his training program should include exercises that would load the whole body evenly. In this case, good exercises to increase muscle mass are the following:

• deadlift;
• paddle;
• bench press or bench press;
• military press;
• squat

Frequently performing these basic exercises will develop muscle strength in a short period of time.

In the case where the athlete already has some experience in performing strength exercises, strength training to gain muscle mass for him can be divided into stages. For example, a classic 3-step program is the following:

1. Day one: biceps and back.
2. Day two: triceps and chest.
3. Third day: legs.

Full body workout program

We offer you an approximate program of two training complexes, including the movements described above. Each set of exercises for quickly gaining muscle mass can be performed 1-2 times a week:

Complex No. 1: Legs and back

The importance of rest and endurance exercise

Note that rest days are a key point in the mass training program, since the restoration of the entire body and the increase in muscle volume in particular occurs during rest, and not during exercise.

Endurance exercise is "bad" for increasing muscle mass. The fact is that this type of training burns a lot of calories, making muscle recovery difficult. In addition, long endurance runs stimulate increased production of catabolic hormones in the body, which greatly inhibit muscle growth.

Regardless of the above, a proper workout for muscle gain involves incorporating endurance exercises once a week, as these exercises speed up the body's metabolism, which helps increase the flow of nutrients to growing muscles. It is preferable to perform endurance exercises on one of the rest days.

Features of proper muscle gain and weight gain at home

For noticeable muscle growth at any level of athletic training, you need to follow an integrated approach. The basic rules for gaining weight include:

• regular training without long breaks. Classes should take into account the characteristics of your body, specific goal and physical fitness;
• proper nutrition. The main rule regarding nutrition when gaining weight is to consume more calories than the body burns. At the same time, portions should be small and meals should be quite frequent;
• healthy sleep and rest. The muscles of any athlete grow during the recovery period after intense exercise. For this reason, loads should not provoke a state of overtraining;
• giving up bad habits (smoking, alcohol) , as they can inhibit the natural processes of muscle recovery.

Note! If you don't have the time/opportunity to train in the gym, you can organize comprehensive home workouts. To do this, you need to organize free space for classes. Basic exercises can be performed on the floor or mats. Additional equipment will help to significantly diversify the training: dumbbells (can be replaced with water bottles), jump rope, wall bars, etc.

Be sure to look at: Mass training program: rules for competently pumping muscles Girls and mass: a set of workouts for gaining muscle mass Pumping up mass. Features of men's training in the gym Muscles and accelerated metabolism. Features of ectomorph mass gain

Training diary and activities with a partner

If a person seriously wants to increase his muscle mass, then it is recommended to keep a training diary in which he should record the daily amount of work performed (series of exercises for building muscle mass, weights used, and so on). The diary allows you to clearly monitor your training progress.

It is also recommended to practice in pairs with a more experienced partner, since he will be able to explain the details of the technique of performing a particular exercise, as well as monitor its correct execution. Exercising with a partner reduces the risk of various injuries and also increases the effectiveness of exercises for muscle growth. In addition, there is always mutual motivation when exercising with a partner.

Proper nutrition

To help develop and increase muscle size, you need to follow a strict diet. It is recommended to consume 2 g of protein and 3-4 g of carbohydrates, as well as unsaturated fats, for every kilogram of body weight. You should drink plenty of water before and after your workout. Proper nutrition leads to faster achievement of the desired result than exhausting loads in the training room.

In addition to a well-defined training program and strict diet, you should also be smart about sports nutritional supplements. Thus, it is recommended to use creatine, which helps accelerate the development of strength qualities. In addition, creatine can store water in the muscles, which helps stimulate additional glycogen stores in the muscles.

You should not forget about protein supplements. To speed up regeneration and muscle growth, it is best to eat whipped proteins. Moreover, such a protein shake, which includes a set of basic essential amino acids, is recommended to be consumed before and after training. Drinking sports shakes before exercise provides the body with the energy it needs, and taking protein supplements after exercise speeds up muscle recovery, especially if the athlete puts them through intense exercise.

Currently, there are a huge number of these supplements on sale, the composition of which is specially selected for their use before and after exercise. In any case, before using any supplement, you should carefully read the instructions for it, and also consult with a coach or more experienced athlete.

Ectomorph nutrition for maintaining and increasing muscle mass

Before starting weight training at home, an ectomorph needs to understand nutrition, since it plays a primary role. No amount of training will help without a well-designed diet. Nutrition rules for an ectomorph:

1. Eat at least 4-5 times a day. This rule is easy to follow, since the amount of food needed for an ectomorph is difficult to eat in 2-3 times.
2. Gain your daily caloric intake through the right foods, not sweets and fast food. Junk foods promote fat storage rather than muscle growth and disrupt the functioning of the digestive system.

It is equally important for ectomorphs to ensure adequate nutrition:

1. The amount of carbohydrates is at least 5 g per 1 kg of body weight: oatmeal and buckwheat porridge, durum wheat pasta, fruit, rice. If the muscles do not grow, add another 0.5 g per 1 kg, and then monitor the progress.
2. The amount of protein is at least 2 g per 1 kg of body weight: dairy products, red fish, eggs, chicken and turkey, pork and beef. This will be enough for both recovery and muscle growth.
3. Amount of fat – 1 g per 1 kg of body weight: avocado, nuts, flaxseed oil, fish oil, omega-3. Fats are also important because they ensure normal hormonal levels and increase the overall caloric content of the diet.

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On this topic:

What are the benefits of avocado?

Although ectomorphs are not recommended to eat sweets, a small amount of simple carbohydrates will not harm them. They are useful to consume immediately after training. You can eat a high-calorie protein bar. This product is also useful for gaining muscles.

On this topic:

The real benefits of protein bars: why they are better than regular sweets

On this topic:

Review of sports bars (not just protein bars): what they are, who they are and what they are suitable for

Particular attention should be paid to nutrition before training. Meals should be taken 1.5-2 hours before. It is important that the food is rich in carbohydrates, as they are needed to supply the body with energy.

On this topic:

Nutrition for energy before training: proper nutrition and sports nutrition | When and what to eat

Due to the difficulty of gaining weight, ectomorphs are especially recommended to resort to sports nutrition. Of particular value are high-calorie gainers, which help you gain the amount of calories necessary for muscle growth.

On this topic:

Is it possible to pump up at home without sports nutrition?

But this is not the only type of sports nutrition that will speed up the process of gaining weight. You also need whey protein. It is taken before and after training, as well as between meals. Ectomorphs will also benefit from micellar casein, which supplies muscles with amino acids for 9-12 hours.

Casein is taken before bed so that throughout the night the muscles are protected from catabolism, which destroys muscle fibers. For ectomorphs, this is especially important, including when it is not possible to train in the gym. If there is no casein, then 250-300 g of cottage cheese can be used as an alternative.

On this topic:

What is the difference between micellar casein protein: when and how best to take it for weight loss and muscle growth

Duration of training

It is important to remember that strength training to gain muscle mass should last from 45 minutes to 1 hour. This recommendation is due to the fact that when training for more than 1 hour, the body begins to produce catabolic hormones, which lead to inhibition of muscle development and even to a reduction in its volume.

On the other hand, anabolic hormones, that is, those substances that promote muscle growth, are actively released in the body within 60 minutes of intense physical activity.

Volume and intensity of training

In order for the muscle growth process to occur as efficiently as possible, each strength exercise must be repeated 3 to 6 times. It is very important to maintain this number of repetitions when performing the appropriate exercise and gradually increase the working weights. By increasing the load without changing the number of repetitions, you can constantly increase muscle volume.

As for the volumes performed, it is recommended to do no more than 12-16 series of all exercises during one workout. In this case, the number of different types of exercises that are performed within one lesson should be 3-4 types, and the number of approaches for each of them should be no more than 5.

Selection of exercises

To achieve a muscular body and athleticism, muscle building exercises are of fundamental importance. First of all, you should avoid performing exercises that require a high frequency of repetitions, and also avoid stress on limited muscle groups.

To build muscle mass, your training program should include basic techniques such as deadlifts, bench presses, shoulder presses, and squats. Thanks to the consistent performance of complex exercises, all muscle groups of the body are worked out and evenly developed. In this regard, it is recommended to focus on the use of free weights in training, which involve many muscle fibers in the work.

Effective exercises for men

Let's describe the most effective exercises for gaining muscle mass for men:

• Deadlift. It is the #1 exercise for a strong back. The deadlift especially develops the lower back, as well as the back of the thigh muscles and buttocks. It is recommended to perform this exercise for 5-7 repetitions, and you do not need to use heavy weights, as you may get injured.
• The bench press is another great compound exercise that works the chest, shoulders, triceps, and back—the entire upper body.
• Squats. This exercise and its various variations allow you to pump up your leg muscles. In particular, the thigh muscles, buttocks and calf muscles are subjected to intense stress. Squats also help strengthen your abdominal muscles.
• Military bench press with a barbell. This is one of the best exercises for developing all the muscles of the body, since lifting the barbell involves the work of the biceps, triceps and brachialis muscles of the arms, leg muscles and abdominal muscles. Unlike the three exercises described above, the military press is not a basic exercise, so it is recommended that beginners gain some experience before incorporating this press into their training program.

Improperly performing all of the above exercises can lead to serious injury, so it is recommended to do light exercises to warm up your muscles before starting training.

It is recommended to choose additional free weights in such a way that they do not allow you to repeat each exercise more than 10 times, preferably 3-6 times. In this case, the efficiency of achieving the goal is significantly increased.

3-Day Training Program to Gain Mass

Our recommended training program for increasing mass is suitable for intermediate and advanced bodybuilders.

Monday: work on the abdominal muscles, chest and triceps

The exercises in this workout are aimed at pumping up the pectoral muscles and triceps. First, five approaches, the goal of which is to press. To do this, all exercises are designed to work the abdominal muscles. In any case, pumping the pectoral muscles is also associated with working the triceps (triceps muscle). The triceps are fully worked through bench press and incline press.

• Bench press. After the warm-up set there are four sets of 8-12 repetitions of the aftereffects. This exercise most effectively works the pectoral muscles, increasing their volume and weight.
• Dumbbell flyes in a lying position on a horizontal bench. One warm-up and four sets of 8-12 repetitions. In addition to gaining muscle mass, this exercise allows you to create beautiful muscle definition and good athletic shape.
• Working out the triceps with a bench press with a narrow grip while lying down. One warm-up and four sets of 8-12 repetitions. When doing the bench press, don't forget your partner! The exercise is effective for working the triceps and inner pectoral muscles.
• Bench press on an incline bench. Four sets of 8-12 repetitions, but only after mandatory warming up of the muscles of the shoulder joint to reduce the risk of shoulder injury. This exercise works great for the muscles of the upper chest.
• Dips in four series with the maximum possible number of repetitions in each series. This exercise is a great workout not only for the triceps, but for the entire shoulder girdle.

These exercises allow us, first of all, to pump up the pectoral muscles through a heavy load - with the help of the bench press, and thus we start the mechanism of its growth, as well as work on form.

Wednesday: back and biceps work

This workout targets your back muscles, which should result in wider and more powerful muscles, in addition to toning our beloved biceps. Don't forget about the mandatory warm-up before training.

• Wide grip pull-ups - we do five sets as many times as possible. If this doesn't work with pull-ups, you can use a pull-up simulator.
• We lift the barbell for biceps while standing, doing four sets 8-12 times after warming up. This is the most effective exercise for biceps.
• After two warm-ups, the deadlift is completed in three series, 8-12 times.
• The deadlift is a basic and very effective exercise for the back muscles and the whole body - during its execution, a large amount of anabolic hormones are produced, which stimulate muscle growth. It is imperative that you thoroughly warm up your back before deadlifting, especially in the lumbar region, to avoid injury during the workout.
• We lift dumbbells in four sets, sitting, 8-12 repetitions. This exercise perfectly shapes the biceps, emphasizing their shape and increasing their height.
• Alternate rows of dumbbells to the belt with emphasized bends on the bench. After warming up, perform four sets of 8-12 repetitions. Exercises effectively tighten the back muscles, giving them good shape.

Thanks to pull-ups and deadlifts, the muscle growth mechanism was launched, all the back muscles were worked to the maximum, which will allow it to grow now. Pumped up your biceps with the most effective exercises.

Friday: shoulders and legs

• Dumbbell overhead press. Seated, we lift dumbbells in four sets of 8-12 repetitions after two warm-ups. Before training, it is necessary to carefully stretch the shoulder joints, since the shoulder is the most vulnerable part of the bodybuilder’s body in terms of injury.
• Squats. After three warm-ups, we performed four working sets of 8-12 reps of back squats. The squat is a heavy exercise in the arsenal, and there is nothing heavier than it. And here, like nowhere else, the athlete must be so focused and have perfect technique. Before performing this exercise, it is necessary to thoroughly knead the knee, ankle and lumbar spine. After going through all four sets and doing everything possible, the athlete experiences a real boost.
• Bench press. While sitting, we lift the barbell by the head in four sets of 8 to 12 repetitions after three warm-ups. The risk of shoulder injury during this exercise is also high. It is necessary to lift the barbell behind your head with maximum concentration, without shaking, and always in the presence of a trainer or someone who can place the barbell on the rack after completing the exercise.

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Exercises to build muscle mass for girls

Note that it is much more difficult for girls to build muscle mass, since the level of testosterone (the hormone responsible for increasing muscle mass) in their bodies is much lower than in men. However, a well-designed training program and perseverance will allow the girl to achieve her goals.

To develop muscles, it is recommended to practice the following exercises:

• Squats. They can be performed both without the use of additional weights and with them.
• T-Rex exercises. Allows you to develop the muscles of your arms and back.
• The dumbbell bench press is a good exercise for developing chest and arm muscles.
• Paddle. This is one of the most effective exercises for developing strength, which involves many muscles of the body when performing it. In particular, the muscles of the legs, back and arms are worked out. In addition, endurance develops.
• Squat with the leg thrown forward and with additional weight. In addition to developing the muscles of the legs and arms, this exercise trains the stabilizing muscles.
• The dumbbell lateral raise is a great basic exercise for developing arm and shoulder muscles.
• The seated leg press on a special machine is another great exercise for girls to increase muscle mass in the legs.

Why compound exercises are ideal for gaining mass

Compound exercises are the best exercises for gaining muscle mass.

The first reason to do core exercises is testosterone. It is basic exercises with free weights that provoke maximum testosterone release.

The leaders here are squats and deadlifts. These exercises cause the greatest release of testosterone into the blood.

The second reason is the involvement of muscles in the load. Think about it! When performing a deadlift, 70% of the muscles of the entire body work. A person has about 620 muscles. It turns out that the deadlift involves about 430 muscles at the same time!

Therefore, every mass gain program consists of at least 70% basic exercises. The share of isolation exercises is allocated no more than 30%.

By the way, many people are disingenuous when they do the base in simulators. For example, instead of squats with a barbell, do squats in a Smith machine or leg press in a machine.

Although such exercises in simulators are considered basic, they are 2-3 times less effective than similar exercises with a barbell. This also applies to the release of testosterone and the involvement of muscles in the load.

For example. In both the leg press and the Smith squat, quadriceps muscle activation is 30%. And in squats with a barbell, the muscle fibers of the quadriceps are activated by 100%.

Therefore, priority is given to basic exercises with free weights (barbell, dumbbells, own body weight).