the chin;
with dumbbells, spreading arms to the sides, traction on straight legs, lifting for biceps, hammer;
pull-ups;
weighted squats;
work with the lower and upper block;
flexion and extension of the legs in the simulator.
All of them are done mainly in the gym, but you can adapt to do them at home using household items. Every other day, you need to work out different muscle groups, choosing the appropriate complex. The main thing is to have strength, endurance and concentration, and a decent result in the mirror will not keep you waiting.

Beginner Workouts

Starting to build muscle from scratch is not as difficult as it might seem. It is only necessary to gradually enter the training process, accustom the body to loads, cultivate sports discipline. A special program has been developed for beginners, which allows you to work at a moderate pace with little weight. The main thing is not to take a lot on your chest at first and listen to your body.

Optimal weight gain in training occurs gradually. First you need to determine the working weight, gradually increasing it. The number of classes per week should be no more than 4, but not less than 2. Do not forget to arrange rest days, as well as minute breaks between sets and preliminary warm-ups.
The minimum program for beginners looks like this:

One day we work with dumbbells, simulators and our own weight - we squeeze dumbbells lying down, standing, spreading our arms, “hammer”, we walk on a treadmill (10 minutes), pull the upper block to the chest, squat and do “Bicycle” lying on the floor. The minimum number of repetitions is 3 x 15 times.
The next day, we almost completely change the complex: we press the barbell while lying with the help of a narrow grip of the neck, raise it to the biceps while standing, squeeze it onto the chest from a semi-squat, do reverse lunges with dumbbells, spread it while lying on an inclined bench (face down), do push-ups on the horizontal bar, lift socks in the gym. Do not forget about the 10-minute run on the track. The scheme of work does not change.
The basic complex for beginners on the mass should gradually change, become more complicated and move into a more intense rhythm. If knowledge in this area is not enough, it is better to ask a professional bodybuilder for advice, so as not to harm yourself and not reset the result with one wrong gesture.

Mode for gaining muscle mass

It has been mentioned many times that a good result is possible only if a certain regimen is followed. One single scheme for all occasions does not exist. The schedule is compiled individually depending on age, gender, degree of physical fitness, final goal. But it must be mandatory. Otherwise, it's better not to start.

The classic program involves a 3-day course. Each day, a separate muscle group is pumped. Between classes, a day of rest is necessarily made, designed to restore tissues and the whole body. The exercise schedule should also be clear: 3-4 sets with a break of 1 to 3 minutes. All these prescriptions are based on serious grounds. If they are not performed, then a good effect from the classes is not to be expected.
The regime also includes sports nutrition - protein, carbohydrate or low-calorie diets, depending on the type of activity. Do not forget about full sleep (at least 8 hours a day) and a healthy lifestyle (no alcohol, smoking, junk food).

Putting your body in order at home or in the hall is up to everyone to decide. With a purposeful and integrated approach, the result will be equally positive.

Strength training for gaining muscle mass

Most of the exercises included in a muscle building program are strength exercises. They require a lot of stamina and preparedness. We are talking about a barbell, dumbbells and various block simulators. At the same time, these same techniques are used by professional powerlifters who are preparing for competitions.

It is important in this case to differentiate the goal:

pros cultivate exorbitant strength in themselves, aimed at lifting maximum weight;
and muscle volume depends to a greater extent on the technique and intensity of execution.
Therefore, strength training in this case serves only as a way to achieve the desired result, and not an end in itself. Do not try to take as much weight as possible, try to feel the work of the muscles and increase their volume.