Program for effective muscle mass gain. Program of training for muscle mass.

In this article, you will learn how to build muscle mass to a person with a different body constitution. You will be able to determine your body type and choose a training program and a nutrition plan for your successful growth of muscle volume.

Ectomorphs

This type of build has people usually tall with a narrow skeleton. Long muscles have a small amount of muscle fibers. Athletes of this type are hard to gain weight. Successful ectomorphic athletes have a very aesthetic physique in terms of bodybuilding. Such athletes are characterized by rapid metabolism. In the absence of physical exertion, the ectomorphs can not increase the mass, because all the excess energy from the consumed food is simply dissipated in the form of heat, so the ectomorphs are not prone to the formation of subcutaneous fat.

Training program

Each workout in the gym at ectomorphs (hardgeiners) should include basic exercises with free weight. Such exercises activate large muscle groups, increase the level of testosterone - all this gives a powerful stimulus to the growth of the entire muscular skeleton. Do not exercise more than three times a week. Ectomorphs require a full rest after each workout.

Only after a full recovery you can return to the hall. To keep energy balance is the main task of an athlete with asthenic type of build. You need to watch to consume more calories than burned in the hall. The duration of the training is not more than 1 hour, ideally - about 45 minutes, for which you need to do three exercises with four basic approaches.

Monday (biceps + chest)

Bench press - 4x8;

Bench on the inclined bench 4x8;

Ascent to the biceps (dumbbells / bar - alternate on different training days) - 4х10.

Wednesday (feet)

Squats with a barbell 4x8;

Ascent to socks 3x 20;

Romanian thrust 4x 12 times.

Friday (triceps + back)

The deadlift is 4х12;

Pulling by a wide grip - 4 for the maximum repetition

Press by narrow grip - 4х12;

Monday (shoulders + legs)

Foot press 4х15;

Army bench 4х12;

Thrust rod to the chin - 3х12.

It is important to remember that the hardgainer should limit soya physical activity outside the gym - all sorts of cross-country sports, where a lot of energy is spent.

The large energy losses from training should be compensated for by the abundant consumption of the right food. It is desirable to divide the food intake by 6-7 times. The total percentage of consumed carbohydrates should be at least 60-70%, the remaining substances are proteins and fats.

An example of a daily diet

Breakfast 1 (6:30)

• oat flakes 100g;
• olive oil h. spoon.
• milk 250 ml;
• raisins of 60 g;

Breakfast 2 (09:30)

• chicken breasts 150 g;
• buckwheat 100 g;
• olive oil st. a spoon.

Lunch (before training) 13.00-14.00

• pasta 100 g;
• chicken breasts, veal, pork (do not abuse) 150 g;

Eating before exercise (for 1 or 1.5 hours)

• bread a few pieces.
• honey 2 tablespoons;
• cottage cheese 150 g;

Eating after exercise

• chicken breasts - 100 g.
• rice (any porridge will suit) - 70 g;

Dinner 21:00

• milk 500g.
• muesli 100g.

Pay attention to the presence of low-fat meat, sometimes pork, fish, soups. Hardgeiners should ideally not feel hungry, so there should always be an energy bar, apples, nuts, dried apricots, etc., at hand.

Among effective sports supplements, to reduce the burden on the digestive tract, (ectomorphs must have a lot), you can select a geyner - carbohydrate-protein mixture, which can be taken before and after training. This product will saturate the body with the main building materials.

Prospects for further growth.

Hardgeiners are doomed to search for the eternal golden mean - they constantly need to monitor and improve their nutrition and training program in order to gain weight. Exercises, as well as the program of consumption of products - need to be gradually changed and improved.

Mesomorphs and muscle growth

This type is characterized by broad and thick bones and an average level of subcutaneous fat, and the muscular corset consists of a large number of muscle fibers. Mesomorphs are ideal for bodybuilding. quickly gaining weight with a balanced diet. Their metabolism allows us to absorb a large amount of protein, which directly goes to building muscles.

The program of exercises for mass gaining

Training for the mesomorph should be based on the principle of constant changes in the types of exercises and their intensity, the basic exercises should be supplemented by qualitative isolation approaches to individual muscles. Intensive training weeks should alternate with light ones. Aerobic exercise should be limited to 2-3 times per week for no more than 20-30 minutes per workout.

Monday

Back twisting of 3хmax.

Sunday

Squats with a barbell 4x10-12;

Rises on socks 4х14-16.

Nutrition for muscle growth

Frequent separate meals should consist of 5-7 meals. It should be diverse, because the mesomorph is quite easy to gain muscle mass and burn fat. The mesomorph menu includes both carbohydrates and proteins in a ratio of 60/40. This ratio can vary depending on the results of training. If the muscle mass as well as the fat layer actively increases, it is necessary to reduce carbohydrate intake and compensate for this by increasing protein intake. Protein cocktails - like no other, help the mesomorph increase muscle mass.

Approaches in nutrition can be varied. Some athletes eat everything in a row and actively gain weight. At some point, when the masses are sufficient - they begin the drying process to reduce the percentage of subcutaneous fat.

Low-fat meat, fruits, vegetables, cereals, fish are indispensable products for any athlete, including a mesomorph. Therefore, to adhere to a strict diet, as other athletes with a different type of build, do not need - the diet should be just balanced.

Prospects for further growth

Mesomorphs have the most outstanding opportunities for muscle mass gain. Most successful competing athletes are representatives of this type. The wide skeleton is adapted for a significant increase in the volume of the muscular corset. The gradual change in the training program and the food system is the key to achieving significant results.

Endomorphs

This type is a people with a tendency to gain weight. The rate of their metabolism is rather slow, which, with insufficient physical activity, affects the rapid increase in the amount of subcutaneous fat.

Training program

Training endomorphs should be aimed at burning more calories and accelerating their own metabolism. Strength training alternates with aerobic (running, swimming, cross-country sports).

Monday (weight training)

• Running time is 15 minutes;
• The bench press lay 4х10;
• Squats with a barbell 4x10;
• Deadlift 4x8;
• Running 15min.

Tuesday (isolation exercises)

• Running 15 minutes;
• Army press 3х12;
• The bar on biceps 3х12;
• Thrust of the upper block in front of a narrow grip 3х12;
• Thrust of the upper block in front of a 3x15;
• Shragi 3x12.

Wednesday (enhanced cardio)

• Running 15min;
• Push rod 1x10, 1x8, 2x5;
• Jerk rod 1х10, 1х8, 2х5;
• Running 20 min.

Friday (power)

• Squats with a barbell 4x10;
• Press of dumbbells lying 4х12;
• Bench press lying narrow grip 4x12;
• Thrust rod in the slope on the back 4x12.

Food

Endomorphs should limit the intake of simple carbohydrates and compensate for this by increased protein intake. The power plan must be at least six times. Compared with mesomorphs, endomorphs must consume less carbohydrates. The menu should include vegetable salads, low-fat cottage cheese, apples (fruits without significant sugar content), fish poultry, sour-milk products. Particular attention should be given to the consumption of fish as a source of omega-3 unsaturated fats, which contribute to the process of fat burning in the body.

On the days of training, you need to increase carbohydrate intake, and on rest days - increase protein intake. For this, protein cocktails are perfect. Some endolemic athletes practice the following rather effective nutrition scheme: separate consumption of carbohydrates and proteins. 70% of carbohydrates are consumed before noon. The protein begins to be used for the rest of the day according to the growing pattern. Excellent products of sports nutrition - it's fat burners, which saturate the body with useful non-fatty acids, will not be superfluous to any training endomorph.

Prospects for further growth

The success of endomorph is very much dependent on the correct diet and the presence of aerobic exercise. It is important to understand that as soon as training stops, the metabolism begins to slow down, which leads to a transient typing of adipose tissue due to the specificity of metabolism of this type of people. You need to be prepared for the fact that you have to think through the organization of self-discipline so as not to miss training. Endomorphs need to train longer and more often than ectomorphs. Stubborn workouts that will drive the tenth sweat from the endomorph - pay off with a vengeance in the presence of proper nutrition.

In the gym are both experienced and not experienced athletes. On average, 80% of all visitors to gyms tend to either gain muscle mass or lose weight. If you want toget rid of excess weight or,  this article will definitely help you with this. Here you will learn about all the components of effective weight loss training, and also find an example of a weight loss training program. In this example, you will also make a personal program for yourself, classes on which will give much more results than for any other program downloaded from the Internet. The training program can be written on your own, and soon you will be convinced of it!

How does fat burning work?

To make it clearer, we will first analyze this question - where does it come from? It's simple: usually, subcutaneous fat accumulates in people who lead a sedentary lifestyle, or those who have health problems or just a slow metabolism, such as endomorphs.

Endomorph - a person with spherical forms: a large belly, a round head, a broad chest, small growth and subcutaneous fat. The set of muscle mass is given to them quite easily, but losing weight is difficult.

So, if you have any disease that manifests itself in the formation of subcutaneous fat or swelling of the body, you must first cure it and consult with the doctor before embarking on training. And if the matter is in a sedentary lifestyle, then the solution is this: you need to distribute the incoming calories so that the body consumes more than it consumes. 60% of success depends on nutrition. will help you in the shortest time to get rid of extra pounds. This knowledge is necessary for training to produce good results.

Weight loss training

For people who want to lose weight and form a relief figure, aerobic workouts are best for them - they strengthen the cardiovascular system, increase endurance and work capacity of the body. Also, this training accelerates the recovery of the body after strength training, as well as mental stress, increases resistance to stress.

However, basic exercises can not be neglected - their performance requires the body to spend a huge amount of calories, and they will help maintain a good muscle tone, and maybe even muscle growth. This is possible with a well-formed diet: a lot of protein and few carbohydrates.

The training program for weight loss will be quite dense: to achieve a quick and high-quality result you will have to do it 5 times a week, 3 of these 5 workouts will last at least an hour. When and what you need to eat when training for weight loss you can learn from the article:

Program for training for weight loss and fat burning

On our site you can find all the necessary information in order toindependently create a personal training program. Although the best option is to entrust the job to a professional! If you decide to make the program yourself, then you need to consider the following factors:

- Age. This is an important factor that can limit the list of exercises used during training. For example, a teenager of 16 years is not recommended to do deadlift with large weights.

- Health status .   This aspect is no less important, because the purpose of training is to strengthen health, and not to destroy it. At the slightest doubt, it is better to consult a doctor before embarking on training.

- Life Schedule. I will explain by an example: a person working as a loader and an administrator in a computer club needs different approaches to training, since one day he sits on a chair, while the seventh sweat comes off the other.

There are many similar factors, for it is not without reason that training with a personal trainer often gives a greater effect than an independent struggle with your reflection in the mirror.

Custom training program

It should be noted that a truly professionally designed training program will be really ideal. Such assistance is not free, however the result is worth it.

If you still decide to entrust this responsible task to a professional athlete and an experienced coach, we can tell you who you can turn to. One of the authors of this site -

a set of muscle mass: a training program and nutrition

We are convinced that every reader of the men's magazine Like a man has or very much wants to have a beautiful and fit body. To admire not only you, but others, you need to bring the form to the ideal. And first of all it is necessary to achieve the optimal weight for your age and weight. Therefore today the theme of our conversation - a set of muscle mass: a training program and nutrition.

Weight gain in theory

It would seem that mass recruitment is a simple matter. It is necessary to eat. Eating a lot. Then the weight will grow.

But here there are some nuances. First, the metabolism of all is different. Someone gets better from one extra pie, and some grandmothers are fed from childhood, but all is in vain. Secondly, let and for the future, but we'll talk about how to look great, to become handsome completely. And if you add a couple of dozen kilograms of fat only, then later you get tired of dropping excess calories on the treadmill.

We get what you need to add in the muscles. Once the bones grow on their own, fat is not needed much, then all hope in pursuit of a beautiful body is only on the volume and texture of the muscle fibers.

But it is not enough to add abundant food with training on the verge of the possible. The result you still remain unhappy. It is necessary to add to this equation an unknown component - the brain.

Yes, it is with the mind you need to approach any business. A set of muscle mass is no exception.

Below we have prepared for you sensible advice from professionals and your personal notes in terms of training and nutrition for weight gain muscle.

The program of exercises on muscle mass

There are many different workouts and programs for classes in the hall, on the street and even at home. On the Internet and on TV, advertisements of new video courses and techniques from dubious people are constantly flashing.

There are girls who love to walk, but most prefer strong men

We do not claim to be professionals in the field of fitness. But there are things that it is useless to argue with.

• competently distributed load

Do not even try to catch one day of doing a week-long exercise. With such a pace, you will not correct, but on the contrary you will ruin your health. The best solution is 3 days of classes and 4 days off per week.

• do not forget about the workout
• more sleep

Try to sleep about 8-9 hours a day. During sleep, muscles are restored and grow. And this is what you need.

• water is the main friend

During training, a bottle of water should always be there. By the end of training, there should not be a drop in it. Strictly speaking, with a good attitude to the problem, this will not arise.

• do not even think about doing it when you're sick - watch your health, but follow the doctor's recommendations. For example, they prohibit any load for 2-3 weeks.

Now let's move on to the exercises. At once we will notice that the program is made up on the average on a complexion and endurance the man without problems with health. And it is better to take lessons with the trainer for the first time, so that he will follow the correctness of the technique when performing the elements.

Day 1

• Bench press lying - 4 (approach) x 8 (repetitions)
• Dumbbell press on the bench with a slope upwards - 4 x 8
• Dumbbell cultivation on a bench lying - 4 x 10

• Press the bar with a narrow grip - 4 x 6
• Extension of hands from dumbbells from behind the head - 3 x 8
• Push-ups on the bench with an emphasis on triceps - 2 x 10

Day 2

• Pulling up a wide grip - 4 x max
• Thrust of dumbbells in slope - 4 х 10
• Horizontal draft - 4 x 15

• Lifting the bar to the biceps standing - 4 x 7
• Alternating lifting dumbbells to the biceps sitting - 3 x 10
• Concentrated lifting dumbbells to the biceps - 2 x max

Day 3

• Foot press - 3 x 10
• Raising the bar on the shoulders from the sitting position - 4 x 10

• Raising dumbbells standing - 3 x 12
• Dumbbell seated sitting - 3 x 8

Feeding program for weight gain

As you probably know, all our food consists of 3 components: proteins, fats and carbohydrates.

Do you see the goal? Stop dreaming! Start acting!

Proteins are the main ingredient in the creation of our body. A large amount of protein is found in low-fat meat, dairy products, eggs, nuts and buckwheat.

Carbohydrates are our fuel needed to charge and work the muscles.  Products: vegetables and fruits.

Fats are a constituent of important acids in the body, some of which are needed for protein building.  Contained in fish, butter, seeds.

To bring a specific menu for each day does not make sense. First, you need to understand that some of the products are very expensive these days, and therefore you need to be able only to understand the meaning of building a menu so that the purse does not suffer. Secondly, the taste and color of friends is not, so you should be able to change your diet for the mood. But do it!

• Breakfast - It is better to start your day with an easy meal. For example, fried eggs, scrambled eggs or porridge. Under the tea you can eat a sandwich with cheese. We will admit 1 fruit for snack.
• The second breakfast - you just need to wait for dinner. Therefore, we eat yogurt, a couple of fruits or 1-2 boiled eggs.
• Lunch - you can have a good meal. In addition to soup, eat a piece of lean meat in a stew or cooked. On the garnish let's say green peas, beans or mushrooms.
• Snack - a handful of dried fruits or cottage cheese. No more, because soon dinner.
• Dinner - Put the vegetables with fish or meat. You can turn the cottage cheese if you did not eat it today.
• Night light is a little dried fruit or yogurt.

A set of muscle mass, a training program and nutrition - all this is very important, but do not forget that everything should be done without fanaticism. Therefore, do not be lazy and consult with your dietician and fitness coach, so that they helped you decide on the nuances, based on the characteristics of your body.

To drive off excess weight with the help of aerobic endurance training alone is an outdated strategy. Today, to quickly get rid of extra pounds, weight loss programs include exercises from power fitness and bodybuilding. The developed musculature is guaranteed to protect against the formation of new fat deposits. Even in the inactive state, the muscles are intensively consuming calories, preventing them from switching to fat mass.

Modern programs of effective weight loss are always a combination of several types of physical activity, proper nutrition and quality recovery. Dreaming to lose weight, a fan of HLS should find time for short power trainings, and for long interval cardio training. When drawing up an activity plan, it is necessary to take into account that each type of physical activity influences the organism in its own way. The schedule of training should be such that to maximally fully work out the body and at the same time leave the muscles, joints and nervous system enough time for recovery.

The nutrition strategy needs to be thought through even before the start of training. Effective weight loss is impossible without switching to a healthy diet. And the nutritional value of lunches and breakfasts, and not their calorific value, is of paramount importance. If the "empty" products are replaced by food with a high content of valuable nutrients, the problem of excessive caloric content will be solved by itself.

First of all, you should abandon such products as baking, sweets, chips, burgers, sausages, canned goods, sweet juices, soda, semi-finished products, mayonnaise. They supply the body with predominantly saturated fats, simple sugars, trans fats and preservatives, that is, they have low nutritional value and are also very high in calories. If useless products are completely replaced by high-nutrients, the caloric content of the diet will automatically decrease.

You can not duplicate the same menu day by day, food can not be considered healthy in a monotonous diet. It is undesirable that breakfasts, lunches and dinners should repeat each other in the next 2-3 days. In the weekly menu, vegetables, legumes, nuts, seeds, fruits, eggs, dairy products, poultry, beef, veal, pork, liver, fish, seafood, vegetable oils, whole grain bread, unprocessed cereals should be fully present. In the period of muscle building, you can additionally take sports nutrition based on proteins, vitamin and other supplements.

Fitness: choice of exercises, types of activity, metabolism

Strength exercises and aerobic exercise are two types of physical activity that help to lose weight quickly and effectively. Long aerobic loads at an average pace are not the best choice for accelerating metabolism. Losing fans of HLS are more suitable interval method: alternating periods of maximum and low activity. Such a high-intensity load accelerates the metabolism and causes the body to burn fat not only at the training itself, but also within the next 10-20 hours after it. Interval method can be used during jogging and classes on cardio.

Strength training improves the contours of the figure, develops strength, promotes the buildup of muscle mass. Pumped musculature is a defense against the formation of new layers of subcutaneous fat: the more developed muscles, the less calories consumed into fatty tissue. Fitness with the use of weights speeds up the metabolic processes and forces the body to expend energy. When designing a weight loss program, preference should be given to basic exercises - they load several muscle groups at the same time. It is necessary not to be lazy to work with the maximum weight - it is useful not only for the development of strength, but also for losing weight.

Slimming program should include several strategies at once: bodybuilding exercises for muscle building, strength fitness using large weights, multi-recurring circular training, interval cardio-training, walking, running, cycling in the fresh air. The principle of diversity works not only in nutrition, but also in fitness. Alternation, combination and replacement of some strategies by others allows you to again and again spur the process of fat burning.

A fitness enthusiast who makes up a one-week schedule of classes should be guided by the body's need for proper rest. Recovery is just as important an element of strategy as the training itself. The more intense the load, the longer it takes to rest after it. Do not put a few high-intensity workouts in a row: heavy trainings should alternate with the lungs.

Slimming program: an approximate option

On Monday, they conduct strength training and short interval training. You can use the following exercises: deadlift - 2-3 sets for 3-5 repetitions, bench press and pulling up with weights - for 5 sets, 3-5 repetitions. As an interval training sprint (40-60 meters, 5-10 runs) or hammer blows on the tire (springs for 10-20 seconds, 5-10 sets) will do.

Tuesday is fully dedicated to rest or spend a short workout to maintain a high metabolic rate. You can run around the stadium or park according to a special scheme: first run at 130-150 meters at a speed of 75% of the limit, then walking to the same distance - repeat 8 to 15 times.

On Wednesday, they again hold a power training: pulling up or press, mahi weight, raising dumbbells to the biceps (3-5 sets for 8-10 repetitions each exercise). After completing work with free weight, they pass to intensive training: sprint, hammer blows, exercises with ropes for crossfit, etc. On Thursday they repeat the program of Tuesday.

To effective weight loss was also the most enjoyable, you need more frequent outdoor workouts. Such trainings raise the mood, strengthen immunity, and saturate the body with oxygen. The slimming program can include bike rides, jogging in the park, outdoor sports games, work with weights and dumbbells on the lawn in front of the house. Exercises in the fresh air can be fully dedicated to Saturday and Sunday.