What's the best way to gain muscle mass? How quickly can you gain muscle mass and how much? How to gain muscle mass at home

Many men want to gain weight. In this article we will answer the most popular question for men: how to gain weight for a man at home? Every person has their own reason why they need to gain weight. Some people want to become bigger and want more impressive muscle mass, while others want to be more beautiful.

In many cases, the problem with weight gain lies in the middle of the person. Therefore, first, it is always better to consult a doctor if you are sure that the main cause is you. And the other half is mistakenly convinced that they have a fast metabolism. They claim that they eat for an athlete weighing 120 kilograms, but cannot gain weight.

The whole trick or secret is that you need to eat a certain amount of calories, and not a large amount of food. Many people claim that I ate a lot, but they simply don’t have enough calories to gain weight. Therefore, failure comes to them already at the beginning.

How long does it take for a man to gain weight?

Men who want to increase their body weight are often concerned with the question: how long does it take to gain weight? It is worth considering that the rate of weight gain varies significantly among people with different body types. If you have a thin physique, you won’t be able to gain weight as quickly as if you tend to be overweight. A lot depends on genetics, effort put into training and diet, and patience.

Another important aspect for gaining weight is regular rest. You should try, if possible, to avoid stress that negatively affects body weight, and also sleep at least eight hours a day. The fact is that muscle growth does not occur during training, but when a person rests, especially at night.

How can a man gain weight without harming his body? Experts do not recommend consuming various synthetic cocktails in pursuit of a rapid increase in muscle mass. They will not bring anything good to the body, and may even lead to illness. In addition, the athleticism acquired in this way will not last long.

No one can say for sure how long it takes to gain weight. It is best for your body to gain weight slowly but surely through regular exercise and a balanced diet. Then the resulting effect will last for a long time.

What should a man eat to gain weight?

What food should you eat to gain weight quickly? First, you definitely need to clearly build a food intake regimen, distribute everything, taking into account the products.

In just three main meals, adults should consume up to four hundred grams of food, distributing porridge, fruit in the morning, lunch - meat soups, side dish, dinner - side dish, meat dish, salad. Snack on yogurt, chocolate, cottage cheese, jam. Rule: smaller snack volume - same calorie content.

An important place when gaining kilograms is nutrition planning: food is light, a large number of products is a bad decision. The best option for preparing food is before each meal, because fresh food is always healthier. Allowed to cook for the whole day. There should always be food available to snack on. While putting on the pounds, you should never feel hungry.

Food is balanced when the right amount of calories is taken. Protein proteins contain amino acids. They also play a big role in building male muscles. As you gain weight, you need to eat meat. It is the basis for the correct addition of healthy proteins. The meat of poultry, rabbit, and calves is consumed. It is recommended to eat about two hundred grams of such fresh meat daily. Dairy products contain protein - most of all low-fat cottage cheese, eggs, fish, peas, beans, and other legumes. Seafood (shrimp, fish, crabs) has a lot of it.

Carbohydrates carry out all metabolic processes of the human body. The norm for daily consumption is three grams per kilogram. If there are not enough of them, the body takes the necessary substances from muscle tissue; this is unacceptable when human weight increases. Sixty percent of the food you eat every day should come from carbohydrates. What products should they be taken from? Such excellent products include pasta of different varieties, unprocessed rice, oatmeal, wheat, buckwheat porridge, fresh vegetables, fruits, whole grain bread.

Do you want to lose weight? Then these articles are for you

Many people believe that fats are very harmful to the adult body. No it is not true. There are lipid compounds of fats, which are the main ones in the release of testosterone, which is responsible for synthesis. There should be about fifteen percent of such fats. They contain seeds, nuts, vegetable oil, eggs, and fatty fish.

The proposed diet is good for men who do not understand how to add pounds to their body. For those who like to eat, it is also very good, because the diet includes what you want, and the quantity of products is large. The main factor is not to overeat too much. Proper sports physical activity with such a diet is always required. The desired kilograms will quickly increase, and the body will be attractive.

Protein shakes for gaining muscle mass

In the process of building muscle mass, special attention is paid to protein shakes. By this name, many people mean protein powder diluted in water, which can be purchased at sports nutrition stores. But at home, you can also make a protein shake to gain muscle mass from ordinary products. The main ingredients are dairy products (milk, kefir, cottage cheese), fruits (bananas are most often used), berries and cereals (oatmeal or other cereal). Using raw eggs is only possible if you are sure that they are safe. If desired, you can add honey, chopped nuts, cinnamon, cocoa and other spices to the drink.

The volume of the cocktail should not be more than 300 ml, and its temperature should be 36-37 degrees, that is, the products from which it will be prepared must be removed from the refrigerator in advance. You should not heat the finished cocktail; it is better to add hot milk to it during the preparation process.

You should drink a protein shake immediately after your workout. This will help the body regain strength faster. In addition, the protein it contains will “go” to the muscles, since after exercise the metabolism in the tissues accelerates.

Workouts for men to build muscle mass

Those men who want to gain weight do not at all imagine themselves to be fat and plump, but such a result is guaranteed if they do not exercise. Priority should be given to strength training. To quickly build muscle mass, it is best to join a gym and exercise under the supervision of a trainer. If this is not possible, you need to start with basic exercises and do them in a combination of 5 sets of 5 repetitions.

It is better to give preference to a barbell and dumbbells - they will give the greatest effect. The main thing is to perform all the exercises correctly and gradually add weight. Among the exercises are the following:

• Deadlift;
• Squats;
• Bench press;
• Press crunches;
• Push ups;
• Pull-ups;
• Standing barbell press;
• Swings with dumbbells.

Swimming and cycling are great additions to the gym.

Don't forget about rest. The fact is that muscle growth does not occur during training, but during rest, especially at night. Therefore, it is not recommended to exercise every day. 3-4 workouts per week will be enough. You need to sleep at least 8 hours a day.

Do you want to lose weight? Then these articles are for you

Sample daily menu for men to gain muscle mass

There are some general recommendations for those men who want to increase their weight quickly. So, it is recommended to drink plenty of fluids per day. So, a young man should drink at least 2 liters of purified water per day. Water helps saturate all cells and improve your health. A healthy body gains body weight and muscle mass faster. When gaining weight, it is acceptable to drink large amounts of milk.

One of the most important aspects in this matter is a full eight-hour night's sleep. To restore working capacity, the body must receive daily rest in the form of sleep. It is also important to avoid various stressful situations and overwork. Based on all that has been said, you can create an approximate daily menu for men who want to increase their weight:

Breakfast. Buckwheat porridge (150 grams), 4 egg omelette, a glass of milk (kefir), 1 slice of bread, hard cheese (30 grams).

Snack . Prunes (100 grams), 1 banana.

Dinner. Barley porridge (150 grams), vinaigrette (150 grams), boiled turkey fillet (200 grams), 1 slice of grain bread.

Snack. Wheat porridge (100 grams), vegetable salad (150 grams), turkey fillet (150 grams).

Dinner . Beans (200 grams), hake (200 grams), fresh vegetables (150 grams). Snack before bed. 300 grams of cottage cheese.

This is exactly what a sample menu looks like for a young man trying to gain weight. There must be a sufficient amount of meat present. It is better to boil or bake it to preserve the maximum amount of nutrients. If all conditions are met, a positive result will occur within the first month.

Professional advice on proper nutrition to gain muscle mass:

The main tips for properly building the muscles of the body, important recommendations, identification of the main mistakes and ready-made solutions for eliminating them are revealed.

Beginner mistakes in the gym

Very often I heard the question - “Why doesn’t muscle mass grow? The training is regular, I train until I sweat, the nutrition is also good, but it’s all useless.” If everything were so simple, then 95% of people would already be walking around as fit Apollos and magnificent Aphrodites.
Many take the training programs of professional athletes, but they do not act on them, not suspecting that these programs are selected for these athletes through trial and error of many professional trainers. Each person’s body is individual, what suits one may not suit another, at least start with.
Below we will provide 15 reasons that block the result by 99% and cause the problem of proper muscle mass gain, provided that you do them exactly and not for a month or two, this should become your lifestyle, habit, hobby.

1. Eating the wrong foods

If you eat regularly and variedly, then weight gain should not be long in coming, only your weight may be different. Nobody wants to gain muscle that has been swollen with fat; to do this, you should consume the correct ratio of proteins, fats and carbohydrates. The optimal ratio of calories consumed during the day is considered to be the following proportion:
Carbohydrates - 60%
Proteins - 30%
Fats - 10%
To achieve this proportion, eat less fast foods, confectionery and sausages; it is clear that it is very difficult to give them up, so make it a rule to consume them only on holidays in small quantities.

2. More calories are burned than consumed.

In the process of life, the body spends calories to ensure the functioning of internal organs and other important processes; it considers muscles to be a by-product. It is the positive difference in calorie balance, subject to constant training, that is used to create muscle mass.
To determine whether you are consuming few or many calories, look in the mirror, this is your best assistant; if after a month or two you do not see results, add calories to your diet, but not at the expense of anything, choose the correct ratio of proteins-fat-carbohydrates.

3. Infrequent meals

The frequency of meals is as important as what you eat, the standard process of eating an ordinary person 3 times is not suitable here. It has long been confirmed by scientific data that frequent meals in small portions not only do not overload the stomach, but also help to gain and lose weight, due to the fact that frequent meals unwind.

How to gain muscle mass in a thin person is a common question that arises among people suffering from this problem. During the day, 6 meals should be taken in equal parts, after an equal period of time (approximately every 3 hours), a more powerful intake is allowed in the 1st half of the day and a little less in the second. Constant snacking due to the fact that you always have no time will ruin all your efforts in gaining quality mass. The solution in this situation may be: liquid food is always easier for the body to digest and does not require extra time to work with a spoon and fork. If you are an office worker, this is much more convenient than unpacking food boxes when there is a lot of important documentation around.

4. Drinking a small amount of water

Many may wonder what water has to do with it, this colorless, odorless liquid. Without a sufficient amount of water in the body, it is impossible to ensure normal levels
metabolism, as well as the process of breakdown of useful substances, slows down. Dehydration begins long before you feel thirsty; you need to drink in small portions every 30-40 minutes in the amount of 100-150 grams.

The main signs that the water level in the body is critical are the following:

1) Weak appetite.
2) Yellow color of urine, provided that you do not take medications; with enough water, its color is transparent.
3) Feeling of dry mouth and throat.
4) Dry lips.
5) Fatigue for no apparent reason.
6) Clear feeling of thirst

When taking sports nutrition, water intake needs to be increased even more; for example, taking creatine requires an increased amount of fluid. Find out how much water to drink during training - and the main reasons to drink a lot of water -.

5. Wrong training program

Many people, having chosen a training program, consider it ideal and hammer their muscles with the hope that they will grow by leaps and bounds, there is no result, but people strongly believe from month to month that they need to train more often and more intensely, but everything stands still.

In order to choose the right training program, focus on the following points:

1) Properly composed during training.
2) Always do muscle exercises, both before the start of the workout and always after it ends.
3) Properly formulate training days so that large muscle groups are on different days to avoid.
4) Leave time for rest, don’t train often, your muscles should get proper rest, 3-4 days a week is enough if fitness and bodybuilding are your hobby and not your job.
5) Always perform heavy, multi-joint exercises first and only then isolated ones.
6) Carefully monitor the results; if there are none, then change the exercises to similar ones.

6. Using one program for a long time

Our body is very smart, it responds well to a new load and adapts to it very quickly, frequent use of one training program stops muscle growth, due to the fact that the muscles are accustomed to it, they no longer experience stress, day after day it is a normal load and nothing more.
As soon as you see that your progress has stopped, make changes to your training schedule, and how often to do this, you will find out in the article -.

7. No load growth

Many people, having chosen a certain weight, do it for months, or even years, without increasing it, while they are surprised at what is the reason for stopping the growth of muscle mass, and begin feverishly listing in their heads possible options for solving the problem, but do not notice it right under their noses.
In order for the muscles to become stronger and larger, you need to constantly increase the weight so that it is noticeable, each time you try to increase the weight or increase the amount or, for this you cannot do without, you will not be able to keep everything in your head.

8. Incorrect exercise technique

You have probably seen more than once that there are people who do exercises incorrectly, believing that they are loading the muscles being trained, but in fact this useful load is being stolen by other muscles. Don’t try to lift the weight at any cost to show off in front of your friends or a beautiful girl, it will be of little use, and it’s easy to get injured.

Always perform exercises in accordance with the following:

1) The starting movement comes from muscle strength, and not due to a jerk.
2) Always do exercises using full range of motion.
3) All movement at a slow, controlled pace.
4) During the exercise, the muscle should always be felt; after the end of the exercise, it should be filled with increased blood flow.
5) Remember, it is better to take less weight and do it correctly than more and haphazardly.

9. Doing the wrong exercises

Many beginners, when they come to the gym, want to have a beautifully pumped up and powerful, developed body, and this is understandable, they attack from the beginning of training and, not noticing anything else around. In most cases, those exercises are chosen that are easier, but the benefits from them are also less, in this situation, do not let laziness overcome you; when you come to training, you must give all your strength, and not just spend time as furniture.

The training program should include multi-joint exercises, and not just the favorite single-joint ones:

Why should you eat 1.5-2 hours before training?! Because when you take slow carbohydrates, they need time to begin to break down and gradually feed
energy the body, if this is not done, the energy in the form of glycogen stored in the liver will quickly go away and begin to be drawn from the muscles, then you can forget about muscle growth. Take complex carbohydrates such as rice, pasta, oatmeal, potatoes, pita bread, wholemeal bread, cottage cheese, milk, etc. Calorie ratio: Carbohydrates - 60%, proteins - 30%, Fats - 10%. These rules should especially be remembered by those who have the question of how to gain weight and muscle mass in their heads.
Before going to bed, so that your muscles do not feel hungry, take it - it will gradually supply your muscles with protein until the morning, and protein will not make you gain weight.

14. Poor nutrition after training

At the end of the workout, the body is exhausted and requires replenishment with nutrients, at this time everything you take in, the body will absorb it like a sponge, so this is one of the most important meals throughout the day. Don’t even try to snack on halva or other baked goods with confectionery; all the fats with a small amount of protein and the presence of fast carbohydrates will be absorbed instantly, and this is the path to fat deposits.

At this time, within an hour you need to fuel the body with a good portion of proteins and complex carbohydrates. The proportion is as follows:

1) If you are gaining weight, then protein – 30%, and carbohydrates – 60%,
2) If, on the contrary, you are losing weight or working on definition, then protein – 60%, and carbohydrates – 30%.
As a sports supplement, it is good to take BCAAs to prevent the destruction of muscle tissue and block catabolic processes, and also as the most quickly absorbed for instant muscle replenishment.

15. Weak motivation

At every training session, you must exercise with desire, the iron must burn in your hands, and not just come and perform a routine in the gym. It's a big mistake, it's
the condition does not allow you to train well, do extra repetitions or lift an extra kilogram. Yes, of course, there are times when training isn’t going well and you want to stay at home and lie on the couch.

Below are simple ways to increase motivation:

1) Take photos of yourself periodically, but no more than 2 times a month.
2) Read magazines and find out useful information about fitness and bodybuilding, for example, you will learn a lot of interesting things by going to Bomb Body.
3) Watch motivational videos.
4) Listen to uplifting music before starting class, and don’t forget to use it during training.
5) Be sure to keep a training diary, where you will see the progression of loads and increased results.
6) Install in a visible place a photo of the athlete you would like to be like.

Pay special attention to these 15 main reasons inhibiting your growth and the results will undoubtedly improve. By following these recommendations you will understand how to quickly gain muscle mass. I wish you good luck and good training. Leave comments and share your advice, I will be glad to listen to everyone.

How to gain weight for a skinny guy? This question is often asked by many who have some complexes about their appearance. How to fulfill this desire? Read about the important nuances of mass gain further in our article.

Importance of Nutrition

How to gain weight for a skinny person? It happens that guys work out in the gym for hours, exhausting their bodies in pursuit of a huge body. Nevertheless, they treat nutrition extremely negligently, eating either the wrong food or not enough of it. Remember that the growth of your muscles directly depends on the quality and quantity of food you eat. The same applies to standard weight gain that does not involve increasing muscle mass. In the article we will look in more detail at the first case, that is, increasing the volume of your muscles.

Muscle growth is a fairly resource-intensive process that requires energy (carbohydrates) and building materials (proteins). It's not hard to guess that accelerated growth requires a surplus of calories. The priority for getting those same calories will be natural food, and not sports nutrition, which we will talk about later. How to build muscle mass for a skinny guy? Ectomorphs are a unique type of people who have a very fast metabolism. To build new muscle fibers, additional calories are needed, the amount of which can be calculated using the following formula: your weight x 30 + 500. For example, you weigh 70 kg. Then you should consume 70 x 30 + 500 = 2600 calories, which will spur muscle growth.

Nutrient proportions

The proportions of proteins, fats and carbohydrates in the diet are a fairly important point in nutrition. The volume of subcutaneous fat directly depends on the ratio of these nutrients. How to gain weight for a skinny guy? Follow the following ratio to help you achieve your goal:

• Protein - 25-30%.
• Carbohydrates - 50-60%.
• Fats - 10-15%.

Now let's talk about them in a little more detail. Proteins can be animal (meat, fish, eggs) or plant (proteins from cereals, nuts, etc.). It is worth mentioning that the former are much more useful due to a higher quality amino acid set. Carbohydrates are slow (all kinds of cereals, pasta) and fast (sweets). The former, in turn, are absorbed by the body for a long time, supporting it with energy for a long time (3-5 hours). instantly increase blood sugar levels, and therefore most of it is deposited in the fat layer. This fact makes it justified to take such carbohydrates after training and in the morning, when the body is in an energy deficit. The rest of the time it is necessary to focus on difficult (slow) “coals”.

Finally, fats are saturated (lard, margarine, butter) and unsaturated (vegetable oil, yolks). The first are “bad” fats that do not provide any particular benefit to the body. Unsaturated fats are “good” fats that should be in everyone’s daily diet. They have a positive effect on the functioning of the heart, normalize metabolism and allow you to maintain all body processes normally. This is the ratio BZHU should combine in itself with weight gain for thin people. Let's move on to the next point.

Emphasis in nutrition

When is it best to use what? In the morning, you can eat simple carbohydrates (fruits, sweets, drink juices), which will replenish your body’s overnight expenses. During sleep, we lose a fairly large amount of energy, which is used to support all the processes occurring in our body. We must not forget about proteins, which are the most important building material for muscles. During the day, focus on complex carbohydrates and protein. Meals before and after training are very important, when you need to do carbohydrate loading to obtain and replenish energy, respectively. By evening, the amount of carbohydrates should be gradually reduced to a minimum.

Proteins, on the contrary, should be consumed in equal portions throughout the day. Before going to bed, it is advisable to eat or drink a casein shake. This protein will be slowly released in your body, preventing catabolic processes. How to gain weight for a skinny guy? Adhere to the above principles, which will definitely help you achieve your anabolic goals. Next we will look at several possible diets.

Diet No. 1

The first is ideal for a mixed-type ectomorph who has clear signs of an endomorph (a tendency to gain muscle mass).

1. Breakfast. 2 whole eggs + a piece + 100 g of oatmeal + a glass of juice / a cup of coffee.
2. Dinner. 150-200 g rice / buckwheat / pasta / baked potato + 200 g chicken breast + vegetables.
3. Afternoon snack. Nuts/fruit/ham and cheese sandwich.
4. Dinner. Fish/lean meat + vegetables.
5. Before bedtime. Casein cocktail / 250 g low-fat cottage cheese.

At one time, such a diet was created by a bodybuilder of the “Golden Era.” Such people, of course, know what they are talking about. thin? Train well, sleep 7-8 hours and follow this diet, designed specifically for beginners in bodybuilding.

Diet No. 2

The following diet is a little richer, and therefore ideal for “pure” ectomorphs, for whom weight gain is very difficult. for skinny guys is always a daunting task, but with systematic training, proper nutrition and minimizing bad habits, they will definitely be able to achieve excellent results.

1. Breakfast. 150 g oatmeal with raisins / omelette of 5 egg whites and 1 yolk + a glass of juice / a cup of coffee.
2. Lunch. Protein cocktail.
3. Dinner. 150 g rice / buckwheat / pasta + steak / chicken breast + vegetables.
4. Second lunch. Soup with pasta, chicken and vegetables + a glass of juice.
5. Dinner. Lean meat/fish/egg whites + vegetables.
6. Before bedtime. Casein cocktail / 250 g cottage cheese.

Dwayne Johnson's diet

The following diet is taken from Dwayne Johnson, a Hollywood star, known for his roles as Hobbs in parts 5 and 6 of “The Fast and the Furious,” Hercules in the movie “Hercules” and other films. What can I say? Great actor. However, of course, what is important to us is his physical data, which is quite impressive. If you are wondering how to gain weight for a skinny guy, then this man’s diet will add weight to anyone. Let's start the analysis.

1. 2 whole eggs + 300 g cod + 100 g oatmeal.
2. 350 g potatoes + vegetables + 200 g cod.
3. 200 g rice + 250 g chicken + vegetables.
4. 200 g cod + 200 g rice + 1 tbsp. fish oil.
5. 300 g baked potatoes + 250 g meat + spinach salad.
6. 200 g rice + 250 g cod + salad.
7. 10 egg white omelette + casein shake.

What we have? The total is 360 grams of protein (for Dwayne, this is 3 g per 1 kg of body weight) and 500 g of carbohydrates, that is, 4 g per 1 kg of body weight. Quite impressive numbers. How to quickly gain weight for a skinny person? Try this diet with a slight correction of the weight of foods, based on your weight, and you will definitely gain size, believe me!

Chris Hemsworth's diet

Another Hollywood actor, known to us from the dilogy of the film "Thor", where he played the main role. What kind of diet did he have?

1. 8-10 egg whites + oatmeal with 1% milk + yogurt + whey protein.
2. 100 g quinoa + yogurt + fruit + protein shake.
3. Vegetables + 300 g chicken breast.
4. 300 g chicken breast with cheese.
5. Protein cocktail.
6. 300 g steak + vegetables.
7. Casein cocktail.

In addition, he also took multivitamins, creatine and L-carnitine throughout the day. This is a fairly powerful diet with a strong dose of protein in it, and therefore it is ideal for gaining muscle mass. It is worth noting that it is much better to follow it if you have a mesomorphic body type. How to quickly gain weight for a skinny person? Try this diet.

Lazar Angelov's diet

This Bulgarian is now considered one of the standards of aesthetic bodybuilding. How does he eat? See the breakdown of the diet below.

In addition, Lazar Angelov adds BCAA and L-Glutamin to the diet.

Pham Woodbridge diet

When this bodybuilder was younger, he was a very lean man. However, he managed to pump up a gorgeous body with a minimal percentage of subcutaneous fat. What diet is he currently on? More on this later.

1. Oatmeal + 6 egg whites + 1 tsp. peanut butter.
2. Tuna + 2 pieces of whole grain bread + avocado/banana/raspberries/blueberries.
3. Whey protein + glutamine.
4. Salmon + brown rice / pasta + fruit.
5. Chicken breast/steak + brown rice.
6. Casein cocktail.

This is where we will finish our analysis of diets. How to build muscle mass for a skinny guy? Try to follow at least 90% of one of the above examples, train regularly, and it will definitely give you amazing results.

Workouts for skinny people

The body of ectomorphs does not tolerate power loads quite well, which is why it is sometimes necessary to reduce their intensity. For example, you can reduce the number of training days per week in order to give the body additional time to recover or do fewer working approaches for a particular exercise. Of course, this approach is only suitable for beginners who are just getting started with hard training in the gym. How to gain muscle mass for a skinny person? Perform more compound exercises, which usually include the following: squats, bench presses, rows, biceps curls, pull-ups and push-ups (from the floor and on the bars). As for the frequency of training, going 3 times a day will be the best choice for everyone. What to pump on a given day? Your program should be something like this:

Take one rest day between training days. Proper nutrition and adherence to the regime are the key to your success!

Sports nutrition

The importance of sports nutrition is often greatly exaggerated. These are not anabolic steroids, and therefore rapid gains in muscle mass and strength cannot be expected. First of all, these are ordinary food products that, to some extent, can complement your natural food. What is included in this group of additives? Let's list them all:

1. Protein. High-protein mixtures are the most popular in bodybuilding due to the priority importance of protein in this sport. There are several types: whey (fast protein, suitable for taking in the morning and immediately after training), casein (slow, suitable for use before bed), egg (medium-acting) and soy (also medium-level). The priority for athletes should be the first 3 types.
2. Gainer. Carbohydrate-protein mixtures for accelerated weight gain. The product contains fast carbohydrates and proteins, and therefore this cocktail is ideal for ectomorphs after training and in the morning. How to Gain Weight Gainer can help you gain your desired weight and get in shape.
3. Amino acids. An important component that prevents catabolic processes in your body. Can be taken during and after strength training.
4. Creatine. Increases strength and endurance.
5. Fat burners.

Finally

Gaining mass for skinny guys, especially hardgainers, can sometimes be very difficult. However, nothing is impossible. Proper balanced nutrition, adherence to a regimen and hard training will change even the thinnest person. Good luck to you in achieving your goals!

Never before have such complete instructions on nutrition and training for gaining muscle mass appeared online. There are 12 points in total: in the first eight we will deal with training, in the remaining four we will deal with nutrition.

All you need to do is follow each step and before you know it, your muscle mass will begin to increase.

First, let's find out what the muscles of the body are. Muscle tissue consists of individual muscle fibers. Proper training causes damage to these fibers. Quality rest and diet help them heal and build muscle tissue.

Gaining muscles is a science. The basic idea is to “injure” the muscles, allow them to recover, and then repeat. Here's how to gain muscle mass very quickly.

How can you quickly build up muscles if you don’t give them constantly increasing load? No way. It's very simple, the weight should increase every week. Without this condition, you will never succeed.

That is, if this or that exercise is easier for you, then it’s time to add weight. This is the idea of ​​progression in loads.

1. Train within the following range of reps

Hypertrophy is an increase in muscle size. Since gaining weight and muscle mass is your goal, you need to train specifically for hypertrophy, and not for stretching, which does not increase the size of muscle fibers.

Almost a decade of research has allowed experts to identify the optimal range of repetitions:

• 8-12 reps per set
• 6-8 reps per set

Muscle pumping occurs during the next approach. For the first 10 weeks, perform exercises according to the first frame of repetitions, then move on to the second. Always start with 8-12 repetitions, as starting with a small amount will not achieve significant muscle growth.

1. Perform each set to failure

This is a rather controversial issue, although there is no question here as such. Simply lifting weights for 8-12 reps will get you nowhere, as muscle mass can only be increased through the intensity of your workouts.

Let's say you can do 10 reps of barbell lifts; 11 is already impossible for you, and 5 is too easy. 5 repetitions is 50% of the effort intensity (10 = 100%). How to quickly build muscle if you only put in half the effort each workout? We all know that there is no way. The body simply will not have any incentive to increase muscle mass.

The necessary stimulation of the maximum number of muscle fibers occurs precisely in those last repetitions at the edge of possibility.

By stopping before this point, you simply prevent your body from going into growth mode. Always keep in mind that building muscle is a defense mechanism. If there is no sufficient reason (i.e., sufficient intensity), then the body simply will not see the point in adaptively increasing muscle mass.

It's like having a tan. In order for the skin to darken, protecting us from bright radiation, intense sunlight is needed. If there is not enough sunlight, then you can sit outside for 16 hours a day and not get a tan at all within a month. It's the same with muscles. You can spend 3 hours in the gym every day, but at low intensity, and will not gain an ounce of muscle mass.

1. Get enough rest between workouts

Did you know that accelerated muscle growth occurs when you are relaxing at home, and not when you are directly training? This is due to the fact that power loads lead to the appearance of microtraumas in muscle tissue, which stimulate the process of growth restoration at the end of exercise. Therefore, to properly gain muscle mass, you need to get enough rest between workouts and not overuse the same muscles too often.

1. Both full body and separate workouts allow you to build muscle mass.

Studies have shown that both training on all muscle groups at once and separate training for 5 days a week are suitable for building muscle mass.

In the first case, you load each muscle group 3 times a week, in the second - one two 5 times.

Below is an example of super effective workouts:

Full body workout:

Monday:

• Squats – 2 sets;
• Bench press – 2;
• Calf raises – 2;
• Shrugs – 2;
• Wrist flexion – 2.
• Squats – 2 sets;
• Bench press – 2;
• Calf raises – 2;
• Crunches on the block from behind the head – 2;
• Rows on a low block while sitting – 2;
• Isolated arm curls – 2;
• Triceps extension – 2;
• Shrugs – 2.
• Deadlift – 2 sets;
• Dips – 2;
• Dumbbell overhead press - 2;
• Push-ups – 2;
• Biceps curl with barbell – 2;
• Pulldown on a high block with a reverse grip – 2;
• Leg press – 2;
• Leg bending – 2.

Split workout for 5 days

Monday – Shoulders/Trapezius:

• Overhead barbell press – 4 sets;
• Dumbbell overhead press – 2;
• Raising arms to the sides with dumbbells – 2;
• Raising dumbbells in front of you – 2;
• Shrugs – 4.

Tuesday – legs:

• Squats – 2 sets;
• Leg press – 2;
• Deadlift on bent legs – 2;
• Leg extension;
• Leg bending.

Wednesday – hands:

• Bent over triceps extensions – 2 sets;
• Triceps extensions on a block – 2;
• Triceps press down on a block – 2;
• Isolated arm curls – 3;
• Barbell curls – 2;
• Bent-over arm curls with dumbbells – 1.

Thursday – back

• Deadlift – 3 sets;
• Rows on a low block while sitting – 3;
• Dumbbell rows to the belt – 2.

Friday – chest and abs:

• Bench press – 2 sets;
• Incline bench press – 2;
• Reduction of arms in a sitting machine – 2;
• Seated push-ups – 2;
• Crunches on a block while kneeling – 3;
• Bent over body lift – 2;
• Reverse crunches – 2.

1. Training cycle – 10 weeks

To start 10 weeks, do a three-day routine, then rest for a week and move on to a five-day plan for the next 10 weeks. Of course, this is not the fastest way to quickly build muscle mass, but it is definitely effective.

1. Take a week off after the first 10 weeks.

This "vacation" is extremely important. In order for muscle growth to be maximized, it is important to periodically rest the body for a relatively long period of time. After a week away from the gym, your body will be more willing to accept the changed load, which is an effective way to gain muscle mass.

1. Perform both combined and isolated exercises

Compound exercises are critical to gaining muscle mass because they work multiple muscle groups at the same time and allow you to lift fairly heavy weights. These are exercises that are built around more than one joint. These include squats, deadlifts and overhead presses.

Isolation exercises have been unfairly underrated in recent years. They involve movement of only one joint.

While proponents of compound exercises talk about "working" multiple parts of the body at the same time, it is important to understand that this does NOT mean that every muscle group is working in a particular exercise with sufficient intensity. For example, during the bench press, the triceps are involved, but this load is not enough to provoke muscle growth. This is why isolation exercises are a great way to properly gain muscle mass.

1. Eat enough

No matter what diet you follow, you need to eat enough to give your body the energy it needs to grow. Add 200-300 calories per day to your basal metabolic rate. It is often recommended to add 500, but this is too much, 3500 extra calories per week can lead to fat cell growth. It is a common misconception that getting fat and being overweight are the same thing.

1. Make sure you eat enough protein every day

No, in order to increase muscle mass, you do not need to eat some unimaginable portions. Only a little more than usual.

There are two ways to determine the required amount of protein for muscle growth:

• Simple way: 2 grams of protein per kilogram of weight;
• Complex: pure muscle weight without fat (kg) x 2.75

As you understand, the second one is complicated in that you need to determine the percentage of body fat and calculate how much the lean muscle mass of your body weighs.

Below is a list of foods with the highest protein content per serving:

• Steak, 170 grams = 42 grams protein;
• Chicken breasts, 85 grams = 30 grams protein;
• Chicken meat (cooked) 100 grams = 35 grams of protein;
• Ham 85 grams = 19 grams protein;
• Bacon, 1 strip = 3 grams of protein;
• Fish fillet or steak, 85 grams/100 grams cooked fish = 22 grams protein;
• Tuna, 170 gram can = 40 grams of protein;
• Egg = 6 grams of protein;
• Milk, 1 glass = 8 grams of protein;
• Cottage cheese, 1 cup = 10 grams protein;
• Natural yogurt, 1 cup = 10 grams protein
• Tofu cheese, 100 grams = 20 grams protein
• Legumes (beans, lentils, etc.), ½ cup, cooked = 7-10 grams protein;



• Soybeans, cooked, ½ cup = 14 grams protein;
• Peanut butter, 2 tablespoons = 8 grams protein;
• Peanuts, ¼ cup = 9 grams protein;
• Almonds, ¼ cup = 8 grams protein;
• Pumpkin seeds, ¼ cup = 8 grams protein;
• Flaxseed, ¼ cup = 8 grams protein;
• Sunflower seeds, ¼ cup = 6 grams of protein.

1. Drink enough water

A sufficient level of water in the body is an important step in how to build muscle mass. Use the following formula: body weight x 0.03 = how many liters should you drink per day.



1. Get enough sleep

The advice is not entirely about diet, but it is quite important. Muscle fibers repair themselves during rest, which is why sleep is so important for muscle growth. And that's why:

1. During the deep sleep phase, the release of growth hormone reaches its peak.
2. During sleep, your metabolism slows down, which is ideal for muscle tissue repair and growth.
3. Blood flow to the muscles increases.

Additionally, studies show that those who sleep 4 hours or less per night have 60% less testosterone than those who sleep 8 hours or more.

It’s important to train well and eat right, but you shouldn’t forget about quality rest either.

An effective training regimen that allows you to quickly build body muscles is positioned as the answer to the question: “How to gain muscle mass at home in a month.” You should say goodbye to bad habits, including smoking and drinking alcohol. Rest is an important component of a slim figure. Adequate sleep will help you avoid the risk of stress and hormonal changes, which can lead to the intake of extra calories.

How to build muscle at home

The desire to correct the figure and develop muscles arises equally among men and women. Limitations of financial opportunities, lack of information savvy and willpower are the main obstacles to achieving your goal. Armed with knowledge, it's not difficult to start with the basics. Gaining muscle mass at home is based on three components:

• regular training;
• balanced diet;
• full rest mode.

To build muscle mass at home, you don’t have to exhaust your body by losing weight and purchasing a gym membership. You can perform a certain set of exercises at home. All that is required is refurbishment of the space. Recommended equipment includes a professional barbell, kettlebell or dumbbells.

Proper nutrition for gaining muscle mass

During the period of radical training, hunger is the athlete’s main enemy. A balanced, healthy diet for gaining muscle mass is a fair statement that applies to athletes of different weight categories, teenagers or amateur beginners of any body size. Methodical, regular training will be a waste of time if you are in a calorie deficit. The optimal level of vitamins and microelements will allow you to build muscle mass:

• Protein is necessary to increase lean muscle tissue and strength endurance of the body. It is found in meat, poultry, fish, and dairy products.
• Carbohydrates stimulate the absorption of protein foods, saturating the body's cells with energy. The class of simple carbohydrates refers to a quickly digestible group of foods, including sugar and fruits. Complex ones break down slowly. Therefore, the share of vegetables, grains, and nuts should be increased to 65% in the diet.
• Fats will help restore proper hormonal levels. An acceptable intake of fatty acids is in the proportion of 65% animal and 35% plant origin.

Nutrition for gaining muscle mass for girls

The overwhelming majority of women are united in their desire to lose weight, pump up their buttocks, stomach, and legs. The goal of developing a muscular body is often added to the above list. Nutrition when gaining muscle mass for a girl is one of the main components of physical self-improvement. Following the correct diet is accompanied by basic rules:

• Calorie intake. Resources for muscle growth are accumulated by adding 100-150 calories above those burned per day.
• The correct ratio of bju. Increasing muscle size will require calculating the proportion of micronutrients to body weight. Per 1 kg of total weight - 1.5-2.5 g of protein, 3-4 g of carbohydrates, 0.4-0.8 g of healthy fats. If increased consumption of carbohydrates provokes the appearance of fat folds, it is necessary to increase the daily protein intake from 2.5-3.5 g per 1 kg of body weight.
• Saturation of the body with minerals and fiber, responsible for the absorption of protein, increasing the vital functions of the body.
• Frequent meals. It is important to eat small meals to improve your metabolism.
• Drink plenty of water in the amount of 2.5-3.5 liters per day. A high proportion of protein in the diet requires healthy kidney function. Drinking green tea significantly speeds up metabolic processes.

Nutrition for gaining muscle mass for men

It is impossible to succeed in the metamorphosis of your figure without observing important aspects of regular food consumption. A diet for gaining muscle mass for men is based on an ideal recipe that combines:

• Proteins responsible for a toned torso. Sports physiologists insist on taking beef rich in zinc, creatine, iron, B vitamins, and amino acids. You should adhere to the daily protein intake within the range of 2.5-4.5 g/1 kg of body weight.
• Slow carbohydrates before training. They act as regulators, maintaining the most stable level of glucose in the blood, influencing the acquisition of beautiful muscle tone.
• Eating in small portions up to 6 times a day will ensure a regular flow of amino acids to the muscles.
• Vitamins C, E, A, D. Their action is aimed at destroying free radicals.
• Water mode. Preference should be given to mineral water without gas.

An effective menu diet for guys may include:

• breakfast: cereal with ham, 350 g of cottage cheese, a glass of milk;
• second breakfast: 300 g beef chop, a glass of milk;
• lunch: boiled potatoes with chicken;
• afternoon snack: 300 g of cottage cheese, fruits, dried fruits;
• dinner: chicken with pasta, fruits, nuts;
• a few hours before bedtime: a glass of kefir, cottage cheese.

Home workouts to gain muscle mass

The training program for gaining muscle mass at home does not allow neglecting the basic principles:

1. The duration of one training is no more than 1 hour.
2. Maintain a break between approaches of 1-4 minutes.
3. Rest between workouts is 72 hours.
4. Focus on basic multi-component exercises.
5. The range of construction of one exercise is up to 12 complexes, no more than 3 sets.
6. Train with a gradual increase in load.