How to gain muscle mass at home: nutrition and training program

Build a perfect body at home and increase muscle even ectomorphs can do, that is, every thin guy can to pump up at home if he abides by the regimen. Yes in the gym It’s more convenient to swing, but you can gain muscle at home, although you have to try and do everything right, make a nutrition schedule and training sessions. Be sure to buy a scale to track your results every week, how will gain weight and grow the muscles.

• How to build muscle at home
• Training programs for gaining muscle mass at home conditions
  • Full body workout for beginners
  • Mid-level program
  • Advanced Program
• Nutrition for gaining muscle mass at home
  • Advice
  • Weight Gain Diet Example
• Mass Gain Results

How to build muscle at home

Do you want to transform the body, but do not have the opportunity to attend gym? No problem! Basic exercises for recruitment muscle mass can be performed at home, although for this need to buy some inventory. Program for mass training at home will help you achieve it as quickly as possible treasured results!

You are one of those who prefer to train in a comfortable home setting, and not in a big and noisy gym? Too busy work, study, children to go to the gym every day Hall? Or the budget does not allow to purchase a subscription?

Whatever your reason, you can improve your physique at home. conditions using certain optional equipment. WITH using a bench, barbell, a set of dumbbells, you can build muscle in at home, burn fat and build a body about which you always dreamed. Each weight training program at home designed for different levels of training.

Training programs for gaining muscle mass at home conditions

Split for training the whole body for newcomers

Basic Muscle Gain Exercises a large number of muscle groups, which stimulates the production of testosterone and muscle growth. In all exercises, follow the technique. If you are not sure of the correct execution, look video lessons.

Full body workout for beginners

1. Barbell Squats 2 x 12
2. Lunges with dumbbells 2 x 12
3. Lifting socks while sitting with a barbell 2 x fifteen
4. Dumbbell draft in an inclination with support on a bench 3 x 12
5. Push-ups 3 approaches (before muscle failure)
6. Arnold bench press with dumbbells 2 x 10-12
7. Swing dumbbells to the sides 2 x 12-15
8. French bench press 2 x 12
9. Lifting the bar for biceps 2 x 12

Mid-level program

Split for upper and lower body for middle training level

The split for the upper and lower parts, as a rule, is the next step after the split for all parts of the body. He suggests a greater variety of exercises, as you will be in each of them 2 workouts to work with different parts of the body. Upper body train on Mondays and Thursdays, and the bottom on Tuesdays and saturdays.

Upper body

1. Mid-grip bench press 4 x 8
2. Rod draft in an inclination to a belt 4 x 8
3. Push ups 2 x to failure
4. Army bench press 2 x 8-12
5. Mahi dumbbell standing with one hand 2 x 2
6. Bench press with a narrow grip 3 x 8
7. Standing Dumbbell Biceps 3 x 10

Lower body

1. Deadlift with barbell -4 x 6-8
2. Front squats -4 x 6-8
3. Dumbbell Bench Rises -3 x 12
4. Barbell Lunges -3 x 25
5. Squat Jumping -3 x 25
6. Lifting toes with dumbbells -3 x 15

Advanced Program

Split for each body part for advanced level training

Monday: hands

1. Biceps Barbell Lifting -3 x 8
2. Narrow Grip Bench Press -3 x 8
3. Alternating Dumbbell Lift to Biceps -2 x 10
4. Extension of arms behind the head with a dumbbell -2 x 10
5. Lifting Dumbbell Biceps While Sitting -2 x 15
6. Extension of the arm while lying with a grip on top -2 x 15

Tuesday: chest

1. Mid-Grip Bench Press -3 x 15
2. Dumbbell Bench Press -3 x 8-12
3. Raising arms to the sides with dumbbells lying -3 x 12
4. Push-ups -2 approaches (before muscle failure)

Wednesday: rest

Thursday: back

1. Tilt barbell tilt with grip on top -2 x 8
2. Tilt barbell tilt with grip bottom -2 x 8
3. T-bar tilt -3 x 12
4. Dumbbell barbell tilt -3 x 12
5. Back extension with a barbell on the shoulders -3 x 10

Friday: shoulders

1. Dumbbell Bench Press Up -3 x 8-12
2. Mahi dumbbells standing side -3 x 12
3. Breaking dumbbells to the side while sitting on a slope of -3 x 12
4. Bench press sitting behind the head -3 x 8-12
5. Standing Shoulder Raise -3 x 8

Saturday: legs

1. Barbell Squats -3 x 5-8
2. Deadlift -3 x 5-8
3. Dumbbell Lunges -3 x 12
4. Barbell Lunges -2 x 12
5. Dumbbell Bench Rises -3 x 15
6. Standing Socks with Dumbbells -4 x 15

Sunday: rest

Nutrition for gaining muscle mass at home

Now that your training programs are in place, it’s time talk about nutrition for muscle growth at home, which should go hand in hand with them, properly gain muscle mass.

Advice

There is a stereotype that when gaining mass you can eat everything and a lot. Most are used to thinking that you need to dial as much as possible more weight, then it all turns into fat. It’s scary misconception. Of course, when we grow, we need excess calories consumed, over consumption. And interest the fat content will also increase. But, calories should not be poor quality and act randomly. And the percentage of fat should not to be prohibitively high.

1. No need to overeat

A big mistake is eating as much as you see food on the table, you need to correctly calculate the amount of food. Therefore, the most the first rule – do not overeat. You can only do this worse. Better calculate your calorie intake and consume just that much. To do this, you need to calculate the number of calories, which is necessary to maintain weight (e.g. with calculator) and add another 300-500 kcal to this figure.

But not so simple. After a week of such nutrition you need check the correctness of the calculation. If you look in the mirror you have increased body fat, then you need to lower number of calories. If the weight stands still, then you should increase their number.

2. Do not chase a lot of protein intake

Remember that when training for muscle mass, you carbohydrates are more important. Squirrel does not need so much. On average, you can consume somewhere 1-2 grams per kilogram of your body weight. At this last figure is an extreme case. Excess protein on the very business is simply useless.

Try to consume at least a couple of times a day amino acids. Preferably before and after training. They can replace with leucine. It should only be taken with protein with a cocktail or with a meal.

3. Consume fats

Many foods with low in fat. Such as not very fatty cheeses, chicken legs and wings with skin. Dairy products optional should be low fat, all that up to two and a half percent quite acceptable.

Eggs are better to eat with yolk. A small amount of fat will allow keep testosterone levels high enough. One more advice do not interfere in one meal fats with carbohydrates is not very OK. Fatty foods are best taken in the second half. of the day.

4. Follow 4-5 meals a day

One of the quite common mistakes is a large number of food at one time. It is better to make 4-5 meals during the day or even more. At the same time, the largest portions should be breakfast and eating after exercise. After the load you can Feel free to consume fast carbohydrates, as well as a little fat. In this it will not harm the situation and will even be to some extent useful.

5. Do not eat up at night

At night, the body must rest and recover after loads. Rises to eat will interfere with normal sleep and will cause chronic fatigue. Which will negatively affect training process.

Although many people consider night catabolism a terrible phenomenon, it is not quite so. Muscles do not break down in large quantities at night. For more peace of mind, you can take five to six at night grams of arginine or protein shake. And after that calmly get enough sleep.

More on what you can eat at night for muscle growth.

Weight Gain Diet Example

In addition to the correct combination of proteins of fats and carbohydrates to the body other biologically active substances are also needed. Therefore just you must include in your diet a variety of green crops. it there may be sorrel, spinach, cabbage, various lettuce and more. They are contribute to the normalization of metabolism and more active digestion. Also become an obstacle to sugar diabetes.

I developed a diet designed for a man weighing 80 kg, and which suggests a small calorie deficit. She will help anyone who are overweight, burn fat and maintain muscle mass. If your weight is less, increase portions to take enough calories to build muscle. Included in the diet a lot of protein and relatively few carbohydrates, but you should use before and after training, as well as for breakfast. Besides, I included healthy fats in it, which will help provide a feeling satiety.

First meal

	Egg white – 5 pcs.
	Whole Egg – 1 pc.
	Oatmeal – 1/4 cup
	Blueberries – 1/4 cup

Second meal

Protein cocktail

Third meal

	Chicken – 140 g
	Brown Rice – 1/4 Cup
	Asparagus – 1 cup

Fourth meal

	Banana – 1 pc.
	2 shavings protein shake – 1 cup

Fifth meal

	Steak – 140 g
	Olive oil – 30 g
	Avocado – 30 g
	Vegetables – 1/2 cup

The diet involves 3 meals and 2 cocktails, so throughout throughout the day you will constantly consume calories. Thanks this approach, diets are very easy to follow, and smoothies in general famous for their ease of use. If you have any questions regarding additives, write to me in the mail.

Mass Gain Results

Of course, training at home has certain limitations, however this does not mean that they cannot be carried out for a set of muscle masses at home. All you need is to get what you need equipment. As you saw, there are many exercises for muscle building, for which only barbells, benches and a set of dumbbells. So stop it make excuses that you cannot build a magnificent body, because that you don’t have the opportunity to go to the gym. Follow these programs and achieve the desired results!

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