Mass training program
In order to get big quickly, it's important to focus your efforts on what really works - that is, a basic training program. In turn, a basic mass program is any gym program that involves performing multi-joint strength exercises with maximum weights, a limited number of approaches and a fairly low number of repetitions (from 3 to 6).
The basic training program described below is a barbell lifting program designed to increase strength. If muscle strength increases, then along with proper nutrition, the volume of muscle fiber will begin to increase. In other words, following a basic program and following a hypercaloric diet for muscle growth will help you get pumped up and bulk up quickly.
If you consistently follow the tips below, you can build 5-7 kg of quality muscle in the first 6-8 weeks of following a basic training program. However, it is extremely important to follow the basic rules of the program and train for hypertrophy (that is, avoid isolation exercises completely), as well as pay special attention to your nutrition.
What is a basic training program?
The basic training program is a mass-gaining program based on working all major muscle groups in one short workout. It is recommended to use multi-joint basic exercises as exercises - it is believed that they have the greatest effect on increasing hormonal levels and increasing the production of testosterone in the body. Which ultimately helps build muscles.
This program involves three short (no more than 45-50 minutes) but intense workouts per week, as well as enhanced nutrition (at least 3500-4000 kcal per day). Remember that high-calorie nutrition is the most important component of muscle pumping and growth - without additional calories, the body will not physically be able to build muscle, even when taking expensive sports nutrition.
Crunches with legs suspended
You need to lie down, your lower back pressed to the floor. The arms are placed at the side of the body, palms down.
The legs are crossed at the ankles. Slightly bent at the knees, they rise until the thigh is perpendicular to the floor.
The shins are positioned parallel. Arms crossed over chest. This position is considered the starting position.
As you exhale, the upper body slowly rises and twists. When inhaling, the original position is returned.
The exercise is performed as many times as possible. Number of approaches – 3.
Basic exercise program
The basic training program was first described in a book by Bill Star, an Olympic weightlifting champion. According to his experience, muscle hypertrophy is best achieved by basic exercises performed in 4-6 sets of 4-6 repetitions and increasing the load in each set(2). To keep it simple, he recommended 5 sets of 5 repetitions of each exercise, hence the alternate name for the program, “5x5.”
Training in the gym according to the basic program is carried out every three days, alternating in a staggered order: Monday - training A, Thursday - training B, Sunday - A, Wednesday - B, Saturday - A. If you want to train according to the more usual “Monday” pattern , Wednesday, Friday”, make sure that the time between workouts is at least 48-55 hours.
Workout A:
- Barbell squats - 3 sets, 4-6 reps.
- Bench press - 3 sets, 4-6 reps.
- Deadlift - 1 (one) set, 4-6 repetitions.
Workout B:
- Barbell squats - 3 sets, 4-6 reps.
- Standing barbell press - 3 sets, 4-6 repetitions.
- Barbell rows to the waist - 3 sets, 4-6 repetitions.
Why is there so little exercise?
The reason for using five strength exercises exclusively is that they teach the body's muscles to work together. The classic basic weight program is not recommended to replace squats with a barbell with leg presses in a machine or supplement the program with abdominal or biceps exercises. The reason is stated above - the program was developed for lifters training with barbells.
However, remember that first it is important to learn how to perform the exercises correctly - even the slightest technique errors can lead to injury. This is why beginners at the gym either need to train with a personal trainer, or stick to a simplified training program and average working weights. Start with a medium weight and 4-5 working sets of 8-10 repetitions, gradually working up to 3 sets of 4-6 repetitions.
Squat with barbell held
Initially, you need to adjust your stance so that the bar is located above your shoulders. The barbell is loaded with a suitable weight. You need to stand under the bar and place it on the back half of your shoulders.
The lower limbs are positioned shoulder-width apart, with the toes turned outward. The head looks straight, and the back is arched in the lumbar region. This is considered the original position.
After inhaling, you should slowly sit down and move your pelvis back.
The squat continues until the top of the thigh reaches the level of the knee joint. Perform 4 sets of 10 times.
Creating a training program for 3 days from these basic exercises will not be difficult.
Feedback from Fitseven readers
Below are reviews from Fitseven readers about putting the basic training program into practice. You can leave your feedback in the comments block.
TrueS
When I started training, I weighed 56 kg with a height of 184 cm. Using this program and a large number of calories, I managed to gain up to 64 kg in 3 months. It seems to be good, the mass continues to grow.
Stanislav
I've been working out with a trainer for a little over a month. Chronic acne - height 195, weight was 71. Now it’s already 75. Total for the month is about 4 kg.
Biomax
With a height of 191 and a weight of 74 kg, I gained 6 kg in a month from 2 cans of gainer, 1 roll, potassium orotate and creatine monohydrate. Guys, the program is working, everything is clear and understandable.
Marat
The program is good, I have been looking for something like this for a long time. Three exercises are enough if you give it your all. For variety, I alternate between heavy (5 repetitions) and light (10 repetitions), accordingly selecting the weight for the number of repetitions. Before that, I tried all possible splits, fullbody, etc., and realized that the base really makes the difference.
Advantages of the basic program for mass
First, following a core exercise program creates an athletic posture. Secondly, testosterone increases. Thirdly, muscle growth processes are launched. It is important to bring the body to the limit of physical capabilities so that it wants to expand this limit - the last repetition of the exercise should be given with great difficulty, leaving no strength. In hypertrophy, this technique is called “training to failure.”
In addition, performing multi-joint compound exercises with heavy weights and low repetitions recruits fast-twitch muscle fibers. Such training activates the functioning of the nervous system and increases the production of hormones (primarily testosterone and growth hormone), which are important for the rapid pumping of muscles. Read more in the material “What makes muscles grow?”
Gaining weight during training
For most beginners (especially ectomorphs who are prone to thinness), muscle energy depots are very limited, and after washing out glycogen reserves with excessive training, there is literally no energy left in the body for the synthesis of new muscle tissue. The basic program does not require large energy depots, it requires full dedication in a short and high-intensity workout.
Unlike training with a large number of different exercises and a high number of repetitions (which is how beginners usually pump their muscles), the basic program primarily affects the growth of the muscle fiber itself, and not the sarcoplasm. In addition, due to the processes of hypertrophy, the fiber structure becomes more dense and elastic - as a result of which those same “steel muscles” are formed.
Standing barbell press
This exercise is also popularly called the military press. When performed correctly, the main load will be placed on the deltoids (shoulders), upper chest and triceps. As in the case of the bench press, in the standing barbell press, as the grip changes, the load on the muscles also changes:
- with a narrow stance, the front deltoids, the anterior head of the triceps and the clavicular part of the rectus actively work;
- when wide - the upper part of the pectorals, front and middle deltoids.
This exercise is very dangerous, so it is performed, as a rule, by experienced and performing athletes. It can also be replaced with a dumbbell press.
Mass program - why does it work?
Typically, when performing high-repetition exercises (eg, 10-15), the body's main source of energy for work is glycogen (i.e., carbohydrate stores in the muscles) - whereas in a low-rep basic training program, which involves low repetitions, the body uses energy first ATP and creatine phosphate, and only then switches to the aforementioned glycogen.
This is extremely important, since for beginners the capacity of muscle energy depots is usually quite limited - having spent all glycogen reserves on a long and exhausting workout in the gym, the body simply does not have the strength left for full recovery and subsequent muscle growth. This is why it is so difficult for beginners to gain weight - especially without exceeding the daily calorie intake by 20-25%.
The importance of warm-up exercises
Before starting strength training, you must warm up - light cardio for 5-10 minutes. To warm up, just go to the fat-burning heart rate zone. Then, to prepare the ligaments, all three exercises of the current day are performed in a circular mode, but with an average working weight and 10-12 repetitions. Only after this is it possible to move on to the main basic exercises of the program.
Rest between sets of strength exercises - 60-90 seconds. The break between exercises is 2-3 minutes. The total training duration is no more than 45-50 minutes. If you feel like you still have a lot of energy left at the end, it means you haven't done your workout at full strength and it's time to increase the weight on the barbell. At the same time, let us remind you once again that a large working weight means working with a partner or trainer.
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A basic mass training program using key compound exercises is the best way to build muscle quickly. If you follow the rules of the program and the correct technique for doing the exercises, even a beginner with average genetics can build 5-7 kg of lean muscle - however, training is strongly recommended to be performed under the supervision of an experienced personal trainer.
Deadlift
Many professional trainers almost always add this exercise when creating a weight training program for men (unless the client, of course, has serious injuries). The fact is that the deadlift develops the core muscles better than any other exercise, since its implementation involves the largest number of muscle groups. The main load is received by the back extensors, gluteus maximus and quadriceps femoris. Additionally, the semitendinosus, semimembranosus, trapezius and biceps femoris muscles are loaded.
Athletes who are primarily interested in increasing muscle size rather than increasing strength (such as powerlifters) perform three to four sets of eight to twelve repetitions. Men start with about forty kilograms, women - with twenty.
Training to gain muscle mass for men is very important, but in no case should you forget about the safety and correctness of the exercises. The weight of the apparatus must be selected in such a way that the athlete can lift it with a straight back. If you do deadlifts with roundness and curvature, you can easily get a hernia or any other serious spinal injury. In addition, fitness and bodybuilding experts strongly recommend using a special athletic belt when performing this exercise.
If for some reason a person cannot perform deadlifts, hyperextension becomes a good alternative in this situation.
