Do you dream of building 5-7 kilograms of high-quality muscles, but do not know where to start strength training? The program described below will help you quickly, in just 6-8 weeks, gain noticeable muscle mass, change your body and acquire an athletic physique.

The program includes three short but intense workouts per week, as well as enhanced nutrition. Remember that nutrition is the most important component of muscle growth – without additional calories, the body will not be able to physically build muscle.

Muscle Building Exercises
The proposed program is based on five basic exercises with a barbell, forcing all the large muscles of the body to work in a complex. This allows not only to develop muscles, but also to work on creating a sports figure with broad shoulders and strong arms.

The program also uses functional exercises (kettlebell throws, dips, pull-ups, etc.), which not only improve coordination of movements, but also affect the development of the muscles of the press and body, as well as develop the overall symmetry of the muscles.

Nutrition before and after training
Strength training on an empty stomach hurts muscle growth – the body needs energy to train at full strength. It is necessary either to take 15-20 g of fast carbohydrates and 10-15 g of protein isolate 10-15 minutes before training, or have a hearty lunch an hour and a half before training.

Post-workout nutrition, in turn, forces the body to use food calories for muscle growth and repair. Immediately after the training, you need to take a serving of protein isolate (30-35 g), and after 40-50 minutes, have a hearty lunch with lots of carbohydrates.

Training program for muscle development
The proposed training program requires three workouts per week, performed in a checkerboard pattern. For example: Monday and Friday of the first week – workout A, Wednesday – workout B; Monday and Friday of the second week – workout B, Wednesday – workout A.

Workout A
Warm up – 5-10 minutes of cardio
Squats with arms outstretched forward – 2 sets of 15-20 reps
Barbell Squats – 3 sets of 5-8 reps
Push-ups from the floor – 2 sets of 15-20 reps
Bench press – 3 sets of 5-8 reps
Kettlebell snatch with two hands – 2 sets of 15-20 reps
Barbell deadlift – 2 sets 5-8 repetitions
Dumbbell Curl – 2 sets of 10-12 reps
Exercise “Lumberjack” on the press – 2 sets of 15-20 repetitions
Workout B
Warm up – 5-10 minutes of cardio
Squats with arms outstretched forward – 2 sets of 15-20 reps
Barbell Squats – 3 sets of 5-8 reps
Pull-ups – 2 sets of 15-20 reps
Жим штанги стоя — 3 подхода 5-8 repetitions
Pulldown block to the belt while sitting – 2 sets of 15-20 reps
Тяга штанги к поясу — 3 подхода 5-8 repetitions
Dips – 2 sets of 10-12 reps
Exercise “Lumberjack” on the press – 2 sets of 15-20 repetitions
Training Rules
Pay special attention to the technique of barbell exercises – if you are a beginner and just starting to do strength training, increase the number of repetitions from 5-8 to 10-12, and always use the help of a trainer or safety partner.

Rest between sets of the exercise is a minimum of 90 seconds, during which you should walk around the gym and lightly stretch, and not sit still or chat with friends on your mobile phone. The break between different exercises is about 2 minutes.

How to quickly pump up your arms?
One of the biggest beginner mistakes is using too many biceps and triceps exercises. Remember that the development of the muscles of the hands is impossible without the complex development of the entire muscles of the body – by increasing the performance in basic exercises, you also develop the muscles of the hands.

The proposed program includes two of the most effective exercises for the muscles of the hands – push-ups on the uneven bars for triceps and shoulder girdle, as well as lifting dumbbells for biceps. It is recommended to use medium weight in exercises, paying special attention to technique.

Five basic exercises
Basic exercises for muscle growth and increasing testosterone levels – why are these exercises so important and how to learn how to perform them technically correctly?

How to pump up muscles
Seven main rules for gaining muscle mass – what exercises are most effective, whether sports supplements are needed and how long it takes to pump up.
4 rules for muscle growth
1. Muscle growth requires a regularly increasing load – using the same weight in the exercise for weeks, you will not achieve muscle growth. That is why it is important to record working weights in a special diary. workouts.

2. Increasing the load means not only increasing the working weight, but also developing the connection between the muscles and the brain. If you learn how to use willpower to strain your muscles during the exercise, this will significantly increase the effectiveness of the training without using heavy weights.

3. Nutrition plays a key role in the success of the training. In order for muscles to grow, the body needs additional calories – at least 10-15% of the daily norm. Remember also that without a lot of the right carbohydrates, weight gain is impossible.

4. For full recovery and muscle growth, the body needs sleep and rest – try to sleep at least 8 hours a day. In addition, it is categorically not recommended to overload yourself with other types of sports activity (running, swimming, football or skiing) on ​​rest days.

To quickly pump up muscles, it is enough to follow the basic recommendations – use multi-joint exercises with a barbell to increase muscle strength, functional exercises to develop coordination of movements, and also eat heavily the right carbohydrates.