Bodybuilding program for gaining muscle mass. Workout plan for gaining muscle mass

When your goal is to build big and strong muscles, then you should start with mass training. Hurry up to find out

how to properly build effective training in the gym and what weight training program is right for you.

You won’t be able to get a beautiful and toned body right away. We need material to create it, in our case it is a high-quality mass. We will tell you which ones to use and which rules to follow.

The first and most important thing is a clear schedule. Constant and monotonous execution. A component of creating a powerful body is both the processes of recovery and sleep.

Training frequency

Remember once and for all: training in the gym should not last more than an hour. This is the optimal time to study. If you spend more time, you burn your muscles and overtraining occurs. Recommended rest between sets is from 1 to 4 minutes, depending on the complexity of the exercise (basic or isolating).

You shouldn’t sit back and “wag your tongue” with your comrades between approaches for too long. You came to the gym to work. Distraction will only reduce your efficiency and tone. Each muscle group should rest from direct exercise for at least 72 hours. This is the optimal period for recovery. Hence the result that you need to train no more than 4 times a week.

Make a base

A proper weight training program always includes basic exercises. To build a good and strong house, you need a strong foundation on which it will stand. Same thing in bodybuilding. It is necessary to include basic exercises in your program that involve several muscle groups and joints at once.

Unlike isolation exercises, compound exercises require more rest between sets. After all, work is carried out with maximum and maximum weight. The golden three of bodybuilding is the bench press and deadlift.

Basic exercises must be scattered throughout the training days. It is also necessary to do them at the beginning of classes, while you are fresh and full of energy. After completing these exercises, you can move on to isolating exercises. Pump up your biceps and triceps, sharpen your deltoids and forearms.

Number of approaches and repetitions

The weight training program has been drawn up, but how many exercises and approaches should you do in sets? For gaining mass, the most effective is considered to be from 6 to 12 repetitions per set. And the optimal number of approaches for this exercise (meaning working ones, not taking into account warm-up ones) should be no more than 3. Do not do 4 or 5 working approaches, it does not bring any effect. And even if it seems to you that it’s the other way around and the muscles fill with blood and the veins burst, this does not mean that they are growing. In 15 minutes you will leave the hall and become swollen.

Perform the exercises slowly and without haste. Focus not on the maximum possible weight, but on the technique in the approach. Don’t reach for heavy weights to make yourself look cooler; there will be no results. Grab your dumbbells and do the exercise correctly.

After all, your attitude to work in the gym, discipline and endurance depends on the result, or rather the speed with which you achieve your goal.

Exercise with free weights

To gain muscle mass, using free weights rather than exercise machines will be effective. You need to include work with dumbbells and barbells in your training days. While you are in the process of gaining weight, avoid exercise machines for now.

Maximum activation of muscle growth is stimulated by exercises with free weights. When performing them, the muscles are in free movement and are not isolated by a specific trajectory and load. If your weight training program does not have free weights, be sure to include them in the process.

Never allow your muscle fibers to adapt to a certain weight. This will slow down and stop growth altogether. It is necessary to gradually increase working weights, but do this with caution as strength increases.

Shock the muscles

To effectively grow, the muscle groups in your body require constant changes in your training programs. This means rearranging exercises in places, light or heavy training, for quantity or maximum weight, to failure or not. It is necessary to shock the muscles every time, preventing them from getting used to a certain regime and loads.

Recover and the masses will trample

Everyone knows that muscle growth does not occur during exercise in the gym. We increase during restoration processes. That is, without proper rest it is impossible to achieve great mass and results. Recovery should be of the same quality and correctness as pumping the body in the gym.

It is necessary to select a program in such a way that each muscle group is not overloaded, but has enough time to rest.

Weekly training program for mass

Day 1 (triceps - chest)

» Wide grip bench press (3 sets – 8-10 reps)
» Incline dumbbell press at 30 degrees (3 sets of 8-10 reps)
» Dumbbell lateral raises on a bench (3 sets – 8-12 repetitions)
» Dips (3 sets – 15 – 30 reps)
» (3 sets - 8 -12 repetitions)

Day 2 (rest)

Pay attention to nutrition and recovery processes.

Day 3 (back - biceps)

» (3 sets – 8 – 15 repetitions
» Deadlift (3 sets – 8 – 10 reps)
» (3 sets – 8-10 repetitions)
» Lifting a barbell or z-bar for biceps (3 sets – 8 – 12 repetitions)
» Standing dumbbell curls for biceps (3 sets – 8-12 repetitions)
» Hyperextension (4 sets to failure)

Day 4 (rest)

Focus on nutrition and recovery

Day 5 (Legs and Shoulders)

» Cardio on the track (10 -15 minutes)
» (3 sets – 6 – 10 repetitions)
» Platform leg press (3 sets – 8 – 12 reps)
» (3 sets – 8-12 repetitions)
» (3 sets – 8 – 12 repetitions)

Day 6 (rest)

Day 7 (rest)

Perform the exercises clearly in the sequence in which they are written.

Nutrition is more than half the success

Training is good, but without proper nutrition, and especially the foods that are on the menu, there is no point in going to the gym to gain weight. Where do you think we get the energy to train and lift tons of pounds in the gym? Of course from food.

The diet must be correct, and the food must be of high quality, fresh and healthy. It is necessary to include vitamins and minerals found in fruits and vegetables in the menu. You need to eat the right proportions of carbohydrates, proteins and fats for your body weight. After all, what you feed your body is what will build it.

Muscle training when gaining weight does not take place in the gym, but in the kitchen. A growing body definitely needs high-quality protein. After all, we are interested in high-quality muscle mass. This means that protein products must be correct and healthy. Consume poultry, milk, cottage cheese and eggs, fish, which are irreplaceable sources of protein foods. Proper nutrition plus an effective weight training program will certainly give results.

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’m preparing 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 to do is select the PT that suits your goals, print it out and blow into the room 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 closer 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 an increase in 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 surface-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 lose 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 overloading them, 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 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. Reaction to protein

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.

What needs to be done in order to have a beautiful and Of course, the first thing you need to do is develop a foundation from which the figure of your dreams will subsequently be sculpted. mass is the foundation every bodybuilder should start with. There is no point in immediately starting to dry out - after all, in order to make the muscles beautiful and sculpted, they first need to be pumped up.

must be fulfilled subject to several conditions. This:

Clear lesson schedule.
Compliance
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.

Class schedule

A mass training program implies a clearly established training schedule. It should indicate the days of training and rest, as well as the exercise system for each lesson. The most popular schedule among bodybuilders is one that includes three workouts per week. This option is ideal for beginners and intermediate athletes. With this method of training, the muscles have time to fully recover by the next session. Mass training (3 days) allows you to evenly distribute all the main

For higher level bodybuilders, a four- or five-day split can be used. Such frequent training is necessary in order to thoroughly work out each muscle group.

Nutrition

In order for muscle training to bear fruit, you need to start eating right. And this doesn’t just mean eliminating alcohol, fast food and other junk food from your diet. For a bodybuilder, proper nutrition has a slightly different meaning than for the average person.

It goes without saying that you need to eat correctly and often - at least 6 times a day. In addition, when gaining weight, it is important to drink plenty of water, especially during training.

Sports nutrition

In the world of bodybuilding, there are a huge number of different foods and supplements. For more effective weight gain during training, it is best to consume the following types:

Gainers.
Proteins.
Amino acids.

Amino acids are also suitable for all types of people. They accelerate muscle growth and recovery after training.

Rest

A mass training program will be of no use without adequate recovery time. The same muscle group should not be trained more than once a week - overtraining will cause the exercises to do more harm than good. If you experience symptoms such as loss of appetite, soreness, or weight loss, you should stop exercising for a while.

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. weight 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.

Bench press

It 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.

Deadlift

No mass training program can be considered as such without deadlifting. This exercise is the most complex of the bodybuilder's arsenal. When performing it, absolutely all muscle groups are involved, but it only works if the technique is followed correctly.

Many novice athletes do not use this exercise in their training due to the fact that they allegedly can injure their back. However, every exercise is dangerous in some way, and you are more likely to get injured without deadlifting. If you do not chase maximum weights, follow the technique and use a fixing belt, then the risk of injuring your back is minimized.

Many mistakes are often made when performing this exercise. Moreover, they are performed not only by beginners, but also by experienced athletes. For example, it is important to know that deadlifts must be performed from the bottom position. That is, there is no need to place the barbell on any racks before starting the exercise.

It is important to do the first lift from the floor using your hips to push - lifting the barbell using only your back can easily cause injury.

Another common mistake is that many people do not consider it necessary to lower the barbell to the floor. Remember - this is as important as touching the bar to your chest when performing a bench press.

Squats

It is the main exercise for pumping up the lower body. It allows you to increase strength and promotes rapid muscle mass gain.

The main mistake of all beginners is that they simply squat down. When performing this exercise, you need to move the buttocks back and move your knees slightly to the side. This reduces the load on the lumbar region and makes the exercise more effective and safe. It is also worth using a fixing belt.

Another common mistake, mainly among beginners, is the position of the bar. It is necessary to place the barbell only on it, otherwise you can easily injure the cervical vertebrae.

The grip can be adjusted individually for different people. But mainly you need to keep your hands in a position slightly wider than your shoulders. This can be a problem for high-level bodybuilders with developed shoulder areas or for people with limited mobility in their joints.

At home, the process of gaining weight will be much more difficult and lengthy. Still, you mostly need to work out in the gym, but don’t despair if this is not possible. Although progress from home workouts will require more time, this is compensated by the fact that you do not have to go anywhere and spend extra money on the gym. But it will also require much more motivation - at home it will be much easier for you to give yourself some slack. If there are no problems with this, then some exercises for home training will be listed below.

Working out at home for bulking is different from working out at the gym, but you can still notice some similarities. For example, the bench press can be replaced with regular push-ups. In this case, the bar will be replaced by your own weight.

Push-ups can be performed in several ways:

Classic push-ups. They will develop the pectoral muscles and engage the triceps a little.
Push-ups on supports. Hands should be placed on some kind of stands (for example, stools), legs should also be placed on some kind of support. In this exercise, it is important to achieve maximum repetition amplitude. It works the pectoral muscles in more detail.
Standing push-ups. This exercise is performed standing on your hands, with your legs leaning against the wall. These push-ups work the shoulder muscles.
Narrow push-ups. The palms should be placed almost touching each other. This exercise works well on the triceps of the arms.

There are several types of exercises that will help you work out your lower body at home:

Squats. Classic squats will help pump up the quadriceps area of the legs, and will also slightly engage the biceps and buttocks. When performing squats, it is important to ensure that your knees point in the same direction as your toes.
Lunges. A great exercise that can be done in the gym or at home. It can be performed either with dumbbells or using only your own weight. It works the entire lower body - from the buttocks to the calves.

If you have a horizontal bar at home, you can further develop the muscles of your arms and back with it. Regular pull-ups develop the shoulder area and the muscles of the biceps and triceps of the arm well. The wider the grip when performing, the more the latissimus dorsi muscles and the area of the shoulder blades will be involved.

You can then perform the main load on your biceps.

Mass is of fundamental importance in bodybuilding. Having sufficient muscle mass, you can work on your body, make it beautiful and sculpted. A well-structured bodybuilding training program for gaining muscle mass guarantees a positive result, which can be achieved with a good level of general physical fitness. At first glance, the basics of bodybuilding and the selection of appropriate exercises seem complicated, but practice shows that a basic set of exercises will be enough to achieve the goal.

Basics of bodybuilding training for mass gain

The reaction of muscles can be different for one exercise. This depends on the weight of the weight and the number of approaches it will be repeated. If your main goal is to gain mass, then it is important not to overdo it, but to choose a weight that allows you to perform up to 9 repetitions at a time. It is this approach to building a bodybuilding training program for gaining mass that can ensure systematic muscle growth and significantly increase strength indicators.

Try varying the number of repetitions. Fewer repetitions will have a positive effect on strength data. A higher number will help develop muscle endurance. When gaining muscle mass, try to perform at least 6, maximum 12 repetitions.

It is necessary to give all your best when performing each individual exercise to failure. The more you feel sorry for yourself and under-exercise, the less effective muscle gain will be. But it is not recommended to overload yourself from the first lessons. If you exercise periodically and your patience lasts for several months, then it is recommended to start with 2 approaches for each muscle group. Experienced athletes can perform up to 4 approaches.

The fastest increase in muscle mass occurs during the “negative” phase of the exercise. That is, lowering the barbell or dumbbells will take longer than raising them. This is due to the fact that when lowering, the number of microcracks in the muscle increases significantly, which has a positive effect on its growth.

Bodybuilding for naturals - a week-long training program for mass

Before you begin the training itself, remember the following points:

You can’t feel sorry for yourself during training - the growth of muscle tissue can only be provoked by the maximum load on it, so during training you will need to give your all;
Proteins in the diet should be allocated no less a percentage than carbohydrates;
You need to eat food half an hour before and half an hour after training;
consumption of protein shakes is recommended;
the interval between workouts should vary from 48 to 72 hours - this indicator directly depends on the speed of muscle fiber recovery.

Bodybuilding training program for bulking men begins on Monday. The beginning of any activity is a warm-up: aerobic exercise, cardio or jogging. Warm up for at least 10 minutes so that you can prepare your body for the stress, get your blood flowing and warm up your joints. Each training day includes working out 2 muscle groups.

Plan for Monday, pump up the biceps and pectoral muscles:

Bench press with a wide grip on an incline bench. To warm up, use 60% of your working weight and do up to 2 sets of 8 reps. Then use your working weight and start doing 6 to 9 sets of 8 to 12 reps;
bench press with a wide grip on a horizontal bench – 6 to 12;
Raising arms with dumbbells on a horizontal bench (working the pectoral muscles) – 4 to 15;
isolated biceps exercise - concentrated dumbbell lift. Do 4 sets of 15 repetitions. Before you begin, watch a video of mass training with this exercise to correctly perform the technique;
The complex can include lifting the barbell while standing to the biceps.

Thursday – back and shoulder day:

The main and best exercise in natural bodybuilding is the deadlift. You do the first set as a warm-up with lighter weights and fewer repetitions. The remaining sets are your working weight and maximum number of repetitions. It is recommended to do 6 to 9 sets with 8-12 repetitions;
reverse raises with dumbbells – work on the trapezius and arm muscles. Number of sets – from 3 to 4, repetitions – from 8 to 12. This is an isolating exercise, so it is recommended to do it every week;
classic pull-ups - from 6 to 9 approaches with 12 repetitions;
pull-down of the lower block to the belt – 6-9 sets with 8-12 repetitions;
pull of the upper block to the chest. The number of approaches varies from 3 to 4, repetitions - from 12 to 15.

On Sunday you work your legs and triceps:

squat with weights (barbell or dumbbells). The first approach, as in other cases, is for warming up, the rest are with your working weight and the maximum possible number of approaches. 6-9 hikes with 8-12 repetitions;
isolating exercise – leg bending in a lying position. It is considered the best technique for working the leg biceps. 6-9 to 8-12;
Straight-legged dumbbell rows are an exercise to work the back of the thighs. Weighting is used to move the body along the correct trajectory. 9 to 12;
The French press style is an isolation exercise for your triceps. Perform 3-4 sets of 12 repetitions. Before performing, watch the video to avoid injury;
Bench press with a narrow grip on a horizontal bench is the main technique that makes the triceps work. Sets – from 2 to 4, repetitions – from 9 to 12.

During such training, you will need to eat heavily. Divide the day into 6 meals. The serving size for each meal should be small so that everything is absorbed by the body. Don't forget about the balance between carbohydrates and proteins. Protein is the main building material for your muscles, while carbohydrates are the main source of energy. If you do not consume enough carbohydrates, catabolic processes will begin, and the body will begin to burn muscle tissue to replenish energy reserves.

A mega-effective training program for gaining muscle mass and strength, for NATURAL men, which involves visiting the gym 3 times a week. All with detailed explanations...

Then, let's touch on the row of a vertical block to the chest or pull-ups. What's better?

In my opinion, for the vast majority of people it is better - because most people DO NOT KNOW how to pull themselves up correctly (technically, as it should, feeling the back muscles). Most often, people twitch at random, mainly due to the biceps; as a result, the back does not develop as effectively, or does not develop at all, due to the fact that it does not receive the proper load.

Pull-ups will be better for those who know how to do pull-ups correctly, who can feel the working muscle, and there are not as many such people as you think. But all the people who do pull-ups in the gym, in most cases, don’t feel a damn thing... only a few, the pros.

The thrust of the vertical block in this regard helps solve the problem, because imitates those same pull-ups (that is, it’s an analogue), the only difference is that in pull-ups we attract (pull) our body to the projectile (crossbar), and in the pull-down of a vertical block we attract the projectile to the body. In terms of impact, there is no difference.

By the way, about the impact. This exercise develops the latissimus dorsi muscles (gives the back a V-shape). It is extremely important; under no circumstances should it be skipped or replaced with something else.

So, how does vertical traction help solve the problem? Very simple! In this simulator, you have the opportunity to use medium or even light weights and clearly work out the technique (learning to turn off the biceps from work, doing traction using the back muscles, learning to feel the latissimus muscles), and this will be much more effective than jerking around randomly. the crossbar... pulling yourself up using your biceps, without fully developing your back. Do you understand?

P.s. this is not a joke, I know a lot of guys in the gym who do good pull-ups even with weights, but their backs leave much to be desired (i.e. they are narrow), and all because they work mainly with the biceps, not the muscles backs. So, if you don’t feel your back, don’t know how to do pull-ups, deadlifts will help, you don’t need to repeat the fate of the guys from my gym)).

For those who are not in the know, this exercise is aimed at working the latissimus dorsi muscles in thickness (note, not in width, but in THICKNESS), if in the pull-down of a vertical block to the chest we developed the latissimus muscles in width, then in this exercise - we develop THICKNESS. This is also extremely important if your goal is to have a powerful back!!!

The deadlift at the end is optional (if you can, it’s better to do it). If you can’t, for example, because of injuries to the back muscles or such an unpleasant phenomenon as (predisposition, etc.), then don’t do it.

Why do you do the deadlift at the end and not at the beginning, as is usually recommended?

Because deadlifting is a very energy-consuming exercise! VERY. It is very difficult, and if performed properly, it takes all your strength, to such an extent that after it, you can’t train your back normally (namely, the necessary parts of it, with other necessary exercises) ... well, etc. The deadlift does not give a damn thing in terms of back width (in terms of the back, it only develops extensors), and takes all the strength, it is not reasonable (from my point of view) to put it in first place. In the end it’s reasonable, in the beginning it’s not!

Wed. LEGS

4x10-15-20
4z10-15-20
4x8-15
4x8-12
4x6-12
4x6-12

Wednesday comments:

The first exercises are not, as usual, squats or leg presses, etc., but CALVES.

The two most important exercises: the first develops the soleus (it is located under the calf, and, as it were, pushes it out, due to this it looks more massive), and the second develops the CALF itself. Both exercises are extremely important and must be performed (you cannot concentrate on one thing, both movements are important, otherwise you will not see massive shins).

Why shins (calves) at the beginning? Because training your calves at the end of the workout, after a full workout of the leg muscles (after squats, leg presses, etc. exercises, when after these movements you can barely stand on your feet, they tremble, etc.) is very (on my opinion) and once again very difficult. Therefore, in my opinion, the beginning is the best time. In addition, many people neglect to work their calves at the end of the workout... because they are already tired, and laziness takes its toll... in the end, with such an attitude, they will not see voluminous calves... and without fully developed calves, your legs will look ridiculous, without calves, legs - not legs...