Weight Training Program for Men

If a man comes to the gym, then he has one goal: to gain weight and increase muscle volume. But a regular workout to gain mass will not be enough. It is important to consider all the nuances of this physiological process, and it includes quite a few important points. Before proceeding to practice, it is necessary to understand the theoretical side of the issue, then you can safely count on a good result.

Basic principles of mass recruitment

There are golden rules for mass recruitment, and if they are not followed, then rapid growth of muscle volumes should not be expected. Muscle building, like any other process, requires discipline and a competent approach. What you should definitely stick to:

• Each weight training session should begin with a warm-up. After all, you have to work with a very decent weight. To protect your tendons and joints from injury, do not be lazy and take a few minutes to warm up well. Particular attention should be paid to the "problem" zones, it can be a aching lower back and slightly crunching knees. To ensure that the training is only beneficial, do not neglect this simple, but such a significant rule.
• Always perform warm-up approaches with a minimum weight before the main set of exercises. Firstly, it will help switch muscles from one type of load to another. Secondly, you refresh the technique of exercise. Thirdly, muscle fibers will be included in the work faster, which means that all subsequent approaches will already work specifically for the result.
• Accustom yourself to work until failure until the very last repetition. Do not relax towards the end of the workout and do not allow yourself the weakness to perform light exercises. Self-discipline is above all.
• Even training to gain muscle mass should end in a hitch and stretching. After hard physical training, it is necessary to gradually remove the body from an overloaded state. To do this, take a few minutes of cardio or simple strengthening exercises. After, be sure to stretch, this will relax the working muscles and reduce post-workout pain the next day.

The mass does not grow in the hall, but in the kitchen: a little about nutrition with mass recruitment

Do not try, but training to gain muscle mass is only 20% of possible success. A third goes to genetics, but the remaining 50% is food. How else? In sports, we only provoke the destruction of muscle fibers and force the body to restore muscles, while increasing them in volume. But where to get the building material? Obviously not from water, sunlight and air, we are not plants. For muscle growth, a person needs an incredible amount of protein, because it is from it that our muscle fibers consist. The phrase immediately comes to mind: "We are what we eat." Therefore, it is so important to fundamentally change the nutrition system, because one sport will be clearly not enough. Just follow the following rules, and you will surely succeed:

• Create a surplus of calories. To gain weight, you need to get more calories than you spend. This is true for both fat and muscle.
• Protein is rich in protein, preferably of animal origin. From now on, fish, chicken breasts, eggs, cottage cheese and lean meat of beef are your favorite dishes.
• Be sure to eat an hour or a half before your workout, otherwise the accelerated metabolism will “eat up” your reserve reserves, and believe me, it will start far from hard to break down fat. First of all, easily digestible muscle protein will go into the furnace.
• Observe the water regime, this is also an important part of nutrition. Lack of fluid can make the digestive system more difficult.
• If necessary, lean on the sportpit. True, this rule is true for those who have long stepped over the mark of 100 kg of pure muscle mass. Indeed, with such a weight it is very difficult to consume such a huge amount of protein with food, it is much easier to drink a healthy cocktail.

How often and for how long do you need to train?

How many classes does the standard weekly weight training program include? Usually these are three, very rarely four training days. Why can’t you train your muscles every day? Indeed, logically, the more we train muscles, the faster they grow! Everything is not so clear here, it is important to take into account the phase of recovery of muscle fibers, because growth occurs in this particular time period. Too frequent and intense training will put you in a state of overtraining and start catabolic processes in the body. So, contrary to your goal, you will lose valuable muscle volumes. That is why everything must be approached wisely, which means that it is not worth too much to go to the gym.

As for the duration of the lesson, here you need to adhere to the main principle: the training should be either long or hard. So you need to make a choice:

• A short but very intense workout consisting of basic exercises that will take no more than 40-60 minutes.
• A long, but rather lightweight lesson focused on isolating exercises.

However, it is worth considering that only the base will help you achieve a rapid increase in muscle volume, weight training with some isolating exercises is simply meaningless.

Forget about isolation - just the base!

When building a strategy to improve your own body, you need to take into account the following sequence: first, a set of muscle volumes takes place, and only then the relief is sharpened by drying and isolated training. It is simply impossible to combine these two processes, because the essence of one contradicts the other. That is why training for muscle mass is fundamentally different from training for relief.

The basis of the lesson should be basic exercises, which not only involve several joints in the work, but also pump several muscle groups at once, and sometimes the whole body.

Why can not combine the base and targeted training?

1. Firstly, it makes no sense. After all, until you have increased at least the minimum muscle volume, you simply will not have anything to draw.
2. Secondly, basic exercises take a huge amount of energy and strength, which means it is physiologically impossible to pump individual muscles after a deadlift or squat. And if you put the isolated exercises at the beginning of the workout to the mass, then you can not give all the best on the base.

Simply put, these two types of training absolutely can not get along together. The only thing we can do is use a few one-joint exercises in the program, and then only to give the bulk of the muscles a little rest before the next heavy exercise.

Trainers or free weight?

Before embarking on a program, you must select the most suitable training option for weight gain. Men most often prefer working with free weight, and this has its advantages. Performing exercises with a barbell or dumbbells, we automatically turn on a huge number of stabilizer muscles that help us maintain balance, maintain a sense of balance and align the trajectory of the shells. Thus, we work not only on the volume, but also increase the overall level of physical fitness, as well as improve the results of strength indicators.

However, such a mass training strategy is effective only for beginners in the gym. If you already have some strength and can boast of good muscles, then it is better to start working out muscles in exercise machines. After all, then the entire load goes only to the target muscle, and stabilizers practically do not participate in the training. This is especially good for lagging anatomical groups, because you can precisely aim the necessary muscle or even its separate bundle. Do not be afraid of simulators, this type of training is also effective, there are many devices and machines that can successfully replace all basic exercises with a barbell, because in Smith's machine alone we can work out almost the entire body.

Now consider an effective mass gain program. This three-day split is designed for one training week. By such a system, you will work out each muscle group no more than once every seven days. This will allow each muscle department to recover as much as possible and start the process of supercompensation in the body, which means that you can safely count on a quick increase in muscle volumes.

Start of a three-day split: chest, abs and triceps

It is better to start weight training in the gym from the upper body and gradually move down.

Press. First of all, it is necessary to perform exercises on the oblique and rectus muscles of the abdomen. This will not only prepare our body for the next hard training, but also serve as a light cardio load. In addition, the hands are not involved in pumping the press, which means that we will not tire the working muscles before the main mass exercises. For the press, you can choose absolutely any type of training that you like to do the most, the abdominal muscles are very malleable and respond well to all types of exercise.

Chest. Since triceps is included in the exercises for the pectoral muscles, one way or another, we put it in second place. It is best to use the following types of pumping:

• Prefer the bench press or dumbbell on the bench. You can alternate both horizontal position and various tilt angles. Be sure to do a couple of warm-up approaches to prepare your muscles and slightly refresh your technique.
• The second no less effective type of training for increasing breast volumes is the layout of dumbbells on a bench. Here you can also use both an inclined bench and an ordinary one. This exercise is not only mass-gathering, but also modeling. It perfectly transforms the shape of the breast, giving it the most athletic look.

Triceps. At the end of the workout, you need to “load” the triceps. The following exercises are suitable for this:

• Aiming the bench press using a narrow grip. It is best to do the exercise while lying down. As usual, start the set with a few warm-up reps.
• Classic push-ups on the uneven bars. This is a good exercise for the triceps and shoulder girdle. If your own body weight is not enough for you, then use a weight chain or a special vest.

What is the essence of the training: heavy training for the pectoral muscles will significantly stimulate their growth, which means that at the next training we will be able to actively take up our backs. By loading the press, you will make the abdominal muscles contract as much as possible, and this will allow the treasured “cubes” to appear outward. The development of triceps will favorably affect the growth of volumes of the arm, because this muscle occupies 65% of the total mass of the shoulder.

We continue the program for the mass: we train the back and biceps

Back. According to tradition, training in the gym for the mass is best to begin with heavy basic exercises that work out all the muscle departments. In pumping the back, biceps often acts as an “assistant”, which means that at the end of the training we can “finish off” it with insulating exercises.

• There is nothing better for working out the back than classic pull-ups. Especially if you carry them with a wide grip. If you still do not have enough strength to complete 10-12 approaches, then there is an equally effective alternative - traction of the upper block. Or if there is a gravitron in the gym, learn to pull yourself up on it.
• Another good exercise, not only for the back, but for the whole body is deadlift. You can perform the classic version, deadlift, sumo or even draft on bent legs. All training modifications work equally well for back pumping. The main thing to remember is safety, because this is a very traumatic exercise.
• Finally, the rod can be pulled in an inclined position. This will "finish off" your broadest.

Biceps.

• Classic biceps lifts. You can perform them with a barbell, or you can with a couple of dumbbells. It is best to do the exercise while standing or in Scott's machine tool.
• Alternating arms raises on biceps with scrolling. This type of training involving supination allows you to work out the biceps muscle with a fundamentally different type of load, because the smaller the muscle, the faster it gets used to the exercise technique.

What is the essence of training: deadlift will increase testosterone release, which means that muscle growth processes will go several times faster. After pumping the pectoral, the back muscles will grow much better. And after training for triceps, working out the biceps will be even more effective.

We conclude the week with leg and shoulder training.

Legs. Any weight training for men cannot do without a classic squat with a barbell. You can do this exercise in the Smith machine, if you have some problems with the spine, then replace the squats with the bench press.

Shoulders. During the week, you have involved deltas more than once in work, which means that in the last lesson you can do a couple of isolated exercises:

• Lifting dumbbells overhead while sitting or standing.
• French bench press while standing or sitting.

What is the essence of training: leg training also provokes a good release of male hormones, which means that mass-gathering processes are in full swing.

Muscles grow only at night: a little about recovery after training

Even the most effective weight training program will be useless without proper rest. Muscle drains recover and grow only in the resting phase. That is why quality and uninterrupted sleep is so important. Try to rest at night for at least 7 hours, and also sleep at least 40-45 minutes before training.

Another option for a weight training program

A weight training program for men does not have to include exercises in a strictly defined order. You can adapt the training for yourself, and change the days of working out the target muscles in places. Here is a good working option for the mass:

Monday - pectoral and biceps:

• Bench press on a regular bench.
• Dumbbell bench press at an angle.
• Arm curl for biceps.
• Hammers.

Wednesday - legs, buttocks and shoulders:

• Squats.
• Leg press platform.
• Romanian craving.
• Army bench.

Friday - back triceps:

• Deadlift.
• Wide grip pull-ups.
• The draft of the rod in the slope.
• Narrow grip barbell tilt.

Remember that any weight training should always end in a hitch and a stretch. Be sure to take at least a little time. You need to get out of hard training gradually, and a good stretch will relieve muscle pain.