The desire to quickly build muscle is one of the most important for beginning athletes.
You can try to build muscles both in the gym and at home. But keep in mind that it is more difficult to pump up at home than in the gym. The reason is the rapid adaptation of the human body to stress.
To pump up muscles well, you need to constantly increase the load, which cannot always be done at home. Therefore, if you want to pump up your whole body, bring it to the level of a jock’s body, it is better to go to the gym. They will help you choose an individual approach to training and tell you how to pump up faster.
What happens to muscles during training
A very interesting fact is that muscles grow not during training, but during rest. This is explained by the fact that during exercise, muscle fibers are damaged, and during recovery, the body builds them up with a reserve. Therefore, if you want to build muscle, you need rest between workouts.
If you do not have the opportunity to visit the gym, then you can build muscles at home. Even though such training will be less effective than training in special centers, there will be results. Do not forget that when training at home, it is important to swing correctly:
- Training should take place no more than 3 times a week, every other day.
- Divide your workout into two parts. The first day train your legs, the second - your upper body.
- Do circuit and cardio training.
In sports, gaining muscle mass is important for both girls and men. In addition to regular exercise, increasing the amount of protein in your daily diet will help you gain muscle mass.
How to build muscle in a week
To the question “How to build muscle in a week?” any experienced trainer or bodybuilder will answer unequivocally - no way. This is physically impossible! And the point is not that someone lacks self-confidence, determination and immense desire, the point is in human physiology. To acquire athletic forms, a man (or guy) will have to spend years in weightlifting halls, eat “tons” of healthy food and sports nutrition, and monitor the schedule of working hours and rest. And that's not all!If a person has the question “How to build muscle in a week?”, then only one conclusion can be drawn - he is a beginner amateur, if not a layman. Although, you can understand what caused such a question - the Internet is now replete with various articles on sports topics, which offer the most incredible training programs that allow you to acquire the body of your dreams in a short time. Everyone who posts such articles is trying to add something new to them in order to attract viewers and clients.
It is worth sticking to the “old school”, following the example of leading athletes and coaches, listening to their recommendations and delving into their training methods or programs. If it were entirely possible to bring your body to perfection in just a week, then you can imagine a world in which there are no overweight people, every guy has a beautiful toned body, and girls can eat as much as they want without worrying about calories. After all, then you can work for a week and everything will be fine again!
But the reality is far different from this utopian dream. And the sports nutrition industry would simply disappear, the number of clubs and gyms would sharply decrease by 80% - people would no longer need such services and goods. But today all this exists and is progressing quite quickly, which indicates that such an option for gaining weight is simply unrealistic.
Of course, there are enhanced methods (including a strict diet and sleep routine) that allow you to add an inch in one place or another of the body in a month, but this will require a rather large material base. And you can’t just find the program on any website - it needs to be compiled together with experienced trainers and take into account your individual characteristics and body type.
Is it possible to build muscle in a week? No! There can be no other option. It is necessary to avoid sources that claim the opposite and promise fantastic results, since you cannot trample against nature. I am pursuing the goal of pumping up muscles for a week; I can work hard, but such an event will only lead to overtraining, especially for beginners.
Similar articles :
- How to build muscles
- How to build muscles at home
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- How beginners in bodybuilding should swing correctly
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Basic Requirements for Muscle Growth
Many people make attempts to build muscle without even realizing that this requires certain knowledge:
- The main rule is to have a training program. It is individual for everyone.
- Eat right.
- Don't neglect stretching.
- Don't only train your major muscle groups. Work even on small muscle groups.
- Normalize the amount of fluid you consume.
Dumbbell training program
| Number of times | Number of approaches | |
| Dumbbell Row | 10-20 each | 3-4 |
| Biceps with dumbbells | 10-20 each | 3 |
| Biceps on cables | 15-25 each | 4 |
| Swings with dumbbells | 15-25 each | 3-4 |
| Dumbbell press | 10-20 each | 3-4 |
Workout program without dumbbells
| Number of times | Number of approaches | |
| Push ups | 20 each | 3-4 |
| Traction on cables | 15-20 each | 3 |
| Narrow push-ups | 10-15 each | 2-3 |
| Biceps on cables | 15-25 each | 3-4 |
| Triceps on cables | 15-25 each | 3-4 |
| Standing fly | 15-25 each | 3-4 |
If you follow these simple recommendations, you will understand that building muscle mass is not so difficult. Read more about how to pump yourself up.
The Ideal Strategy for Building Muscle
You can quickly pump up only by following certain recommendations. It is not possible to build muscle in a week. But by adhering to a certain strategy, you can, for example, build up muscles in a month for both a guy and a girl.
Focus on strength training
Strength exercises are best selected individually. When performing them, pumping should go to all the muscles of the body.
One of the most effective exercises is squats with a barbell on the shoulders. During this workout, the quadriceps muscle will be especially well pumped.
To swing properly, it is better to do this exercise in the gym under the supervision of a trainer. But you can pump up your muscles with this exercise at home, the main thing is to follow the correct technique: place the bar on the trapezius, bend your lower back. Feet at shoulder level, elbows pulled back. Squat smoothly and only while inhaling. As you exhale, rise up. Do 10-15 repetitions.
For greater effect, perform barbell curls. Here, as in any other exercise, the correct execution is important: the elbows touch the body, the legs are at shoulder level, the pelvis is slightly pulled back, the chest is arched forward. With your hands on the bar, place them at shoulder level. Raise the barbell to your chest using your biceps. Perform 10-15 repetitions.
Don't neglect proper nutrition
You can work out for a long time, diligently and correctly at home or in the gym, but you will not achieve significant results if you eat incorrectly. Proper nutrition will help not only improve your figure, but also gain muscle mass for both men and women.
Include more proteins and complex carbohydrates in your diet. Be sure to follow a diet; without regular meals, there will be no benefit from proper nutrition.
Run twice a week
Regular jogging will help you pump up from scratch. If you are just starting to exercise and want to include running in your training program, then you need to start training in running slowly and run at a measured pace.
Beginner mistakes
Some people who are just starting to exercise think that they can build muscle without putting much effort into it. Many people expect great results after a couple of workouts or fitness classes.
Above we talked about where a beginner should start swinging. Now it’s time for the main beginner mistakes.
Strength Equipment Doesn't Guarantee Success
The use of power equipment does not guarantee results. To pump up muscles, both at home and in the gym, you need to create a training program and perform a set of exercises. Training should be multi-directional: to pump different muscle groups, to increase weight by increasing muscle mass, to develop body contour.
Also, do not forget: in order for strength loads to bring at least some results, it is necessary to constantly increase the working weights in the exercises.
As for drawing up a training program for a beginner, it is better to entrust this matter to a professional trainer.
High expectations
You shouldn’t start working out in hopes of becoming pumped up like the men looking at you from the covers of magazines and TV screens. To achieve such results, you will have to increase your training time to the limit and train for many years without breaks, even in the fastest way.
But if you train regularly, following all the rules and recommendations, you will certainly be able to achieve good results and get your body in great shape.
What you need for bulky muscles
You can effectively pump up your muscles in a gym where there are many exercise machines that pump up your muscles. Really pump up at home. But bulky muscles should not be the main goal. It’s better to start exercising with the goal of making your muscles work, and enjoy your workouts. In this case, success is more likely.
Laziness is one of the reasons for lack of results
Laziness often becomes a significant obstacle on the path to sports success. It does not allow you to exercise regularly or go to the gym. Even the knowledge that it is quite possible to pump up at home becomes useless. The desire to pump up and the attraction to sports are becoming weaker.
If at least once you allow laziness to win, then forget about a pumped-up body and voluminous muscles, because regular training is vital to achieve results.
Getting your body in good shape and pumping up your muscles is not that difficult. This can be done even at home, without additional devices and exercise equipment. The main thing is to exercise regularly, eat right and create a training program.
How to pump up in a week?
After purchasing a bunch of all sorts of services and gadgets, a person goes to the gym with the thought: “Okay, that’s it, now I’ll definitely become strong, slim, etc.”, but he doesn’t get the promised effect. “What's the matter? Why isn't anything happening? - he thinks.
As a result, after a “very painful” couple of months in the gym, he leaves with the thought: “That’s it, there’s no point in this. I just have bad genetics. I knew that all these muscles on jocks were artificial. They’re injecting something, anyway!” ! Still artificial. What good are they? and they will tell you nonsense, like: “Muscles are not the main thing, the main thing is fortitude, etc.” I think that one does not interfere with the other. And what do you think?
And manufacturers of sports nutrition and owners of gyms are happy, because the money has been received from a fool, the goal has been achieved. I want to tell you one interesting thought:
“We get as much as we give”
Those. If you haven’t trained much, what do you expect from your muscles? There is no point in muscles growing if the load does not increase. This is not beneficial to the body. If you think that there is an easy way, like: inject yourself with something, take a pill and lie on the couch and grow muscles, then I have to disappoint you. It won't work that way! You will have to spend more than one month here, and perhaps even a year, for you to achieve what you want. In our life, nothing is given for nothing.
If you see a guy with big arms or sculpted abs, then be sure that this is not done as advertising on the Internet screams to lure fools: “I’ve been drinking this body of water for breakfast for one week, the muscles have grown by leaps and bounds, the old grandfather’s method! " Don't believe it! There are no simple paths here, period. Don't even look. This is reaching the point of real idiocy!
