A beautiful and sculpted body appears due to a set of muscle mass and subsequent drying. Programs for muscle growth are diverse, so the set of exercises depends on many factors - gender, preliminary preparation, goals and locations. Depending on this, an individual system is selected that will give the desired result and will not harm health. The main thing is that it be correct and effective.

Workouts for gaining muscle mass

Volumetric and beautiful muscles appear only through effective training to gain muscle mass. The goal should be clear, and the training program appropriate. The price of a mistake is extremely high - wasted time and a zero result in the end.

Achieving the ultimate goal depends not only on desire, but also on many practical rules that must be observed:

loads should be systemic and regular, you should not go to the gym every day, but also do not take long breaks;
it is important to follow a certain mode of study;
you should start with basic exercises that will form a dense frame of muscles;
you need to build muscle in ascending order, gradually increasing the load;
good work without injuries is possible only after a mandatory warm-up warm-up;
only a set of exercises with weights promotes active tissue growth, without free weight this is impossible;
muscle fibers grow during the rest period, so it is very important to give the body time to recover;
mastering the right technique is a top priority;
a good sports result is impossible without proper nutrition and a healthy lifestyle.
The program is selected individually. It may include different loads and number of classes. But the set of basic exercises for different muscle groups remains unchanged:

bench press in a different position;
pull-ups;
press;
push ups;
dumbbells;
work on strength training equipment.
Gaining muscle mass involves serious, sometimes hard, work on yourself. Before starting, you need to take into account all contraindications, but it is better to consult a doctor.

Top Programs

The choice of training program depends on many factors. Consider the most optimal and most effective options suitable for both beginners and experienced bodybuilders. Please Note: Speed ​​Dial Exercises muscle mass has virtually no effect on body weight, weight loss requires a different scheme.

What exercises to do to gain muscle mass? Maximum growth is not possible without a basic system designed for a 2-day training course:

On the first day, buttocks, hips, back, including shoulders, triceps are pumped. The weight should not be large. Perform 3 sets (4-6 reps) of the bench press and squat with a barbell, as well as one set of 4-6 times of the deadlift. The whole complex of exercises takes an average of 40-45 minutes, no more.

After a two-day break, the second lesson begins. The muscles of the hips, back, buttocks, chest and arms are involved. You only need a bar. Squats, bench presses and rows are done in 3 sets of 4-6 reps.
After 2-3 weeks of training, when the correct technique has been studied and your own strengths have been determined, you can gradually increase the load and add basic approaches. Over time, you need to move on to a more complex and effective five-day training program, changing the principles of work.

The recovery period is important for volume growth. It is precisely on the alternation that the next split system is aimed, when different muscles are involved in different exercises, allowing others to rest. The intensive program is scheduled for 3 workouts per week with a one-day break between workouts:

Day 1 biceps and chest workout - angle press (3 sets of 12 reps), weighted curls (4 × 10), classic bench press in the prone position (4 × 8), “Hammer” (3 × 12);
2nd day work with the shoulder girdle and legs - squats with a barbell (4 × 10), dead (Romanian) traction (4 × 12), pressing the weight with legs on the simulator (3 × 15), overhead press according to the army method (3 × 12);
on day 3 move on to arms (triceps) and back – bodyweight pull-ups (4 max), deadlift (4 x 12), close grip press (4 x 12), incline row (3 x 10).

This mode allows you to pump large muscle groups, significantly increasing athletic progress. But you can switch to this option only after the preparatory stage.

Exercises for gaining mass at home

Many people think that you can only build muscle in the gym. Yes, this is indeed the most efficient way. But what about those who, for some reason, cannot visit it? The answer is simple - give body relief is quite possible with the help of training at home. You just need to know the main rule: muscle tissue grows in volume due to weight, and not the number of different exercises.

For full-fledged exercises at home, the future athlete will only need a horizontal bar and a backpack with any household weighting agent. Ideal if you have a bar. You will also have to follow the regime, that is, at least 3 workouts per week with obligatory days of rest in between. The focus should be on the largest muscles that are on the back, legs and chest. You need to swing them one by one, using your arms, shoulders and abs along the way.

The home program offers the optimal 3-day option. All exercises are performed in two sets of 6-8 times, with a 2-minute break. The only exception is the press, which is done at least 12 repetitions. Gradually, the weight should increase, the norm is determined by sensations.

The target program looks like this:

On Monday, we swing the chest and arms (biceps). We do several types of push-ups - the usual from the floor, with hands placed close together, with legs on a chair (bench, chair). Additionally, we pull ourselves up on the horizontal bar or bar with a direct and reverse grip.
We select the environment for pumping the back, the press and along the way the arms (triceps). We pull ourselves up in the usual way and by the neck, while the arms are wider than the shoulders. We pump up the press by twisting on the floor and lifting the legs in the hang. For triceps, we do classic push-ups from the ground and reverse push-ups.
Friday is for shoulders and legs. We push up from the floor with our legs thrown onto a high bench, squat on one leg in the Pistol pose. The day is relatively easy.
The result from the classes will not keep you waiting long. On average, for a month of intensive work in combination with good nutrition, about 3 kg of muscle tissue builds up. A few months, and you can start drying the relief. As you can see, the program is quite easy, does not require large time and financial costs, but at the same time very effective.

A set of muscle mass for girls

Building muscle for women is a little different from the same process for men. The emphasis is on certain areas of the body that require adjustments in terms of external beauty. Usually we are talking about the press, buttocks and chest. Therefore, the training program is aimed more at increasing tone and elasticity than for volume gain.

Working with muscles in girls consists of three main points - intensive training, the correct recovery period and diet. We take the average thin young lady as a basis. If we are talking about excess weight, then in this case a completely different system for losing weight is selected.

During classes, you need to consider some features:

a small number of exercises, as well as approaches;
one lesson takes no more than an hour;
at the beginning there is an aerobic or cardio warm-up;
priority parts of the body are selected for pumping;
well-being is constantly monitored to prevent overload;
good sleep and rest is the key to the desired result.
The set of exercises depends on the period of time due to the "women's days" that happen every month. Therefore, the program is divided into two different courses in terms of load.

During the quiet period, classes are held 4 times a week:

Day one - 4 sets (6-12 times) of hyperextension, squats, thrust on straight legs and leg lunges with a dumbbell.
Day two - the same number of sets of French bench press, hyperextension, row with a barbell to the chin, leg raises and incline press; after that we rest for one day.

Day three - 3 times we perform squats, a bridge and a leg extension on the simulator, as well as 4 hyperextensions and a leg press.
Day four (final) - 4 times each of hyperextension, deadlift, bench press and 3 times of dumbbell row in one hand with an inclination, traction of the block from above.
The second course is designed for special days for a woman, so as not to overload the body, but also not to miss classes.

2-day course, with a break of two days:

3 sets of squats, 4 each of hyperextensions and Romanian deadlifts;
4 overhead rows, hyperextensions, lunges, 3 sets of leg swings to the sides in the prone position.
Girls should not be afraid to pump muscles. Even with strong efforts, the figure will not become like a man's, but will only acquire beautiful outlines and elastic volumes.

Mass Gaining Exercises for Men

To gain muscle mass, heavy strength training is essential. They must be held at the limit of strength, in intensive mode, because only a lot of weight can grow tissues. Therefore, the main exercises are done with dumbbells and a barbell, as well as on special simulators. Muscles must receive a certain amount of stress in order to grow in volume during recovery.

The most effective types:

bench press lying, sitting, standing, on an inclined bench, narrow and wide grip;
deadlift;
French, Roman and army press;
lifting the bar while standing, tilted, from the chest, to