How quickly to get pumped?

How to properly rock the muscles

Dreaming to build 5-7 kilograms of quality musculature, but do not know where to start weight training? The program described below will help you quickly, in just 6-8 weeks, to gain noticeable muscle mass, change your body and acquire a sporty physique.

The program implies three short, but intensive workouts per week, as well as enhanced nutrition. Remember that nutrition is the most important component of muscle growth - without additional calories the body can not physically build up its muscles.

All about how to gain muscle and create the perfect sports body - an introductory course of strength training for beginners.

Exercises for muscle building

The basis of the proposed program are five basic exercises with a bar, forcing all large muscles of the body to work in the complex. This allows not only to develop musculature, but also to work on creating a sports figure with broad shoulders and strong hands.

The program also uses functional exercises( ejecting weights, push-ups on the bars, pull-ups and others), not only improving the coordination of movements, but also affecting the development of the muscles of the press and the body, and also developing the overall symmetry of the muscles.

Power before and after training

Strength training on an empty stomach harms muscle growth - to exercise at full strength, the body needs energy. It is necessary either 10-15 minutes before the training to take 15-20 grams of fast carbohydrates and 10-15 g protein isolate, or eat lunch for an hour and a half before training.

Nutrition after exercise, in turn, will cause the body to use calories of food for growth and muscle recovery. Immediately after the training, it is necessary to take a portion of the protein-isolate( 30-35 g), and after 40-50 minutes, dine with a lot of carbohydrates.

Training program for muscle development

The proposed training program requires three workouts per week, performed in staggered order. For example: Monday and Friday of the first week - training A, Wednesday - training B;Monday and Friday of the second week - training B, Wednesday - training A.

Training A

  • Warm-up - 5-10 minutes of cardio
  • Squats with arms outstretched - 2 sets of 15-20 repetitions
  • Squats with a bar - 3 sets of 5-8repetitions
  • Push-ups from the floor - 2 sets of 15-20 repetitions
  • Leg press bar - 3 sets of 5-8 repetitions
  • Two-handed jerk - 2 sets of 15-20 repetitions
  • Steering rod with rod - 2 sets of 5-8repetitions
  • Lifting dumbbells to the biceps - 2 sets of 10-12 reps
  • Exercise "Woodcutter" on the press - 2 sets of 15-20 repetitions

Workout In

  • Warm up - 5-10 minutes of cardio
  • Squats with arms outstretched - 2 sets of 15-20 repetitions
  • Squats with a bar - 3 sets of 5-8 repetitions
  • Pull-ups - 2 sets of 15-20 repetitions
  • Standing bar press - 3 sets of 5-8 repetitions
  • Block pull to the belt sitting - 2 sets of 15-20 reps
  • Rod pull to the belt - 3 sets of 5-8repetitions
  • Push-ups on the uneven bars - 2 sets of 10-12 repetitions
  • Exercise "Drovosto »to press - 2 approaches for 15-20 repetitions

Rules for training

Pay special attention to the technique of doing exercises with the bar - if you are a beginner and just starting to practice strength training, increase the number of repetitions from 5-8 to 10-12, and alwaysuse the help of a trainer or safety partner.

Rest between the exercises - at least 90 seconds, during which you must walk around the room and mildly warm up, and not sit still or chat with friends in your mobile phone. Break between different exercises - about 2 minutes.

How to quickly pump up your hands?

One of the main mistakes of beginners is the use of a large number of exercises on the biceps and triceps. Remember that the development of the muscles of the hands is impossible without the complex development of the entire musculature of the body - increasing the indicators in the basic exercises, you develop and the muscles of the hands.

The proposed program includes the two most effective exercises for the musculature of the hands - push-ups on the bars for the triceps and shoulder girdle, and lifting dumbbells to the biceps. It is recommended to use the average weight in the exercises, paying special attention to the technique.

A short guide to the strength training program for rapid muscle mass gain.

4 rules for muscle growth

1. For muscle growth, requires a regularly increasing load of - using the same weight in the exercise for weeks, you will not achieve muscular growth. That's why it is important to fix the working weights in a special training diary.

2. Load increase means not only increase in working weight, but also development of communication between muscles and brain .If you learn to force your muscles to flex during the exercise, this will greatly improve the effectiveness of the training without using heavy weight.

3. Nutrition plays a key role in the success of the training. In order for the muscles to grow, the body needs additional calories - at least 10-15% of the daily norm. Remember also that without a lot of the right carbohydrates, weight gain is impossible.

4. For complete recovery and growth of muscles, the body needs sleep and rest - try to sleep at least 8 hours a day .In addition, it is strongly recommended not to overload yourself with other types of sports activity( running, swimming, soccer or skiing) on ​​rest days.


To quickly pump up the muscles, it is enough to follow the basic recommendations - use multi-joint exercises with a bar to increase muscle strength, functional exercises for the development of coordination of movements, and also eat strong carbohydrates.