How to pump up your body in a month: training program

Summer is approaching, which means that the number of people wanting to get into shape is constantly growing. And it needs to be done quickly, in the format “I sat on the stove for 30 years, and then got up and went to do great things.” Today we will talk about how to build muscle in a month.

It is impossible to become a bodybuilder in this period. If you want to turn into the second Schwarzenegger in 30 days, close this article and open the books of science fiction writers.

But getting your body in shape and gaining muscle mass in the right places or throughout the body is a real task.

Who is this program suitable for?

This material will suit:

• Skinny guys who never knew, and suddenly forgot, what it was like to be a pumped-up athlete;
• For girls who want to gain muscle in certain areas . For example, in the area of ​​the buttocks.
• Anyone who, for any reason, wants to quickly gain about 5 kilograms of muscle mass . The result will be individual for everyone. Someone will gain 2 kilograms, while another athlete will manage all 10 kg. Read more about this in the material “How quickly do muscles grow in a natural man?”

They'll pick everything up.

The technique that we will describe below requires preparation for long-term mass gain. You need to establish a brain-muscle connection and make the process enjoyable.

There is no time for the first time. But you can get a pleasant process. We read about this in the material about losing weight in a month.

What other minimal equipment is this?

I’m not going to recommend you unnecessary (in my opinion) USELESS exercise machines that cost a shit ton of money. I will just give you a list of REALLY NECESSARY (MINIMUM) with the help of which you can train normally. I will also give a list for FULL workouts (in general, so that you don’t even need a gym.). So, :

1. For full training at home, you will need (MUST) have at least 2 collapsible dumbbells.

Please note, they are DISASSEMBLE! Only collapsible dumbbells will allow you to increase or decrease the load in a particular exercise. Anyway, why buy several sets of dumbbells when they are priced at exorbitant prices (expensive)? This is, firstly.

Secondly, it's pointless! If you have non-separable dumbbells (that is, with one weight, say, 12 kilograms), then firstly, different muscle groups require completely different loads, for example, to train biceps - 12 kg MAY be suitable for you, but for seated presses or dumbbell bench presses (for the chest muscles) - it may not work (it will be too little), well, do you understand what I want to say? => Non-separable dumbbells are not suitable for home use, because they do not allow you to progress the load (increase the weight of the equipment from workout to workout). Do you understand? And without progression of loads = muscle growth is impossible!!!

CONCLUSION: you need COMBATABLE DUMBBLES (weight preferably up to 24 kg, this, according to my observations, will be quite enough for beginners and even an average level of training, and at home, too).

2nd CONCLUSION: COLLAPSIBLE DUMBLESSES from zero to 24 are the MINIMUM. With the help of them you can already do a lot of things (here is the section “about exercises” <= follow the link and there you can find the most effective exercises, with this equipment, for all muscle groups, to stimulate muscle growth).

Without this (minimal equipment), no one will help you AT ALL. Rest assured.

2. For full training at home, you need to have (well, very desirable) a BAR.

That would be absolutely wonderful. Just wonderful. If you have a barbell, then you can perform all the necessary exercises, all those that stimulate muscle growth as strongly as possible. You can read about them in the section “about exercises” <= follow the link and search. But, again, the bar itself (Olympic bar standard 20 kg) - without weights (weights) - is worth little.

At the initial stage, 20 kg will be enough, but I have already said a hundred times that without progressive loads = muscle growth is impossible. Therefore, when buying a barbell, buy plates as well. Ideally, you should have at least twenty per side (just take pancakes not of 20 kg at once, but of 5. That is, a pancake of 5 kg, another 5 kg, and another 5 kg, and again and again, so that it turns out 20).

For what, you ask? Why not just take a damn twenty and not worry about that little thing?

I answer: for many exercises, twenty will be a lot for you. You will not be able to perform, say, barbell rows with 60 kilograms. This is a lot (at least for beginners and intermediate level)! And you don’t have less pancakes. And you stand there like a sheep and don’t know what to do... And so you hang them, 5 at a time, and it will come out to 30 kg. If you need it, you can hang 5 more, and it will be 40. You have the ability to adjust, because each exercise requires a different load. Do you understand? It is important.

Ideally (100% necessary) take also 2.5 kg on each side, they will 100% be needed. 5 kg per side (total 10 kg) is too much progression, and in some exercises (for example, biceps curls) it will be too much. And so, you will hang 2.5 kg on one side (total 5 kg) = and that’s normal. Do you understand?

CONCLUSION: (Olympic bar standard 20 kg) – without plates (weights) it’s not worth much. Therefore, when buying a barbell, buy also plates (twenty on each side, not whole, but 5 kg plates, and be sure to separately take 2.5 kg plates on each side).

GENERAL CONCLUSION on the BAR and DUMBBELLS: Collapsible dumbbells (from zero to 24 kg), this is the MINIMUM. Dumbbells together with a barbell are just a bomb. <= This, ideally, is exactly what you need to have for full training.

If you don’t have dumbbells or barbells, rest assured that no scheme, miracle technique, online training, etc. will help you.

Base only

Basic multi-joint exercises are what you need to rely on for the fastest possible mass gain. We will only use them, but in large “dosages”.

Answer the question “How to build muscle in a month?” impossible without understanding the benefits of basic movements:

1. Pumping the maximum number of muscles . You don't need to do a lot of exercises and take up precious training time. The workouts are short and effective;
2. Release of anabolic hormones . Testosterone and other compounds that promote muscle growth are synthesized during basic movements. If the hormonal system is not functioning well, muscle pumping becomes difficult or impossible.

Is it possible to pump up with light weights? Is it possible to pump up with light weights?

Is it possible to pump up with 2 or 3 kg dumbbells?

Michael

Hello, Mikhail!

If you had asked your question 5 years ago, you would have heard a clear answer: “No, no, and no again.” Arnold Schwarzenegger, known for his extraordinary training methods, said that large weights are volume and power, and small weights are endurance and strength. However, a similar concept was supported by other bodybuilders, such as Shawn Ray, Ronnie Coleman, Tom Platz, Lee Haney and others.

If you ask a qualified trainer at the gym today about the best number of repetitions to perform, he will advise from 7 to 12. At the same time, you need to do them until fatigue sets in. Simply put, you should lift heavy weights and do a minimum number of repetitions. Only in this case is muscle growth guaranteed.

But not everything is so simple. Modern research has proven that there is another way to build impressive muscle mass, which is the exact opposite of what was just described. If you perform the exercise with light weight and high repetitions, you can achieve similar results.

In order not to be unfounded, we will present specific numbers. All athletes taking part in the experiment were divided into 3 groups:

1. We did 1 set to failure at 80% of the weight;
2. We did 3 sets to failure at 80% of the weight;
3. We did 3 sets to failure at 30% weight.

Participants doing the exercise at 80% of the heaviest weight they could lift performed 7 to 12 repetitions. But athletes who trained with 30% of their maximum weight did 25 to 30 repetitions.

The results of this study clearly demonstrated that participants from groups 2 and 3 obtained approximately the same results. Thus, training with heavy weights and low repetitions produces approximately the same results as training with light weights and high repetitions.

We also note that those who trained in group 1 received very little weight gain. However, there is nothing strange about this, since to get good results you should perform at least 3 repetitions.

Training with maximum weights undoubtedly produces results, but it can be unusually difficult for beginners. In addition, such activities have a negative impact on the cardiovascular system.

Therefore, training with light weights will be optimal for beginner athletes and for middle-aged people who cannot lift weights. By the way, building muscles with light weights is supported by Russian bodybuilding champion Andrei Shmidt. You can read about his unique technique on the Internet.

Never listen to those who say that you can train only according to one system and nothing else. You can even meet honored masters of sports who hold exactly this opinion. This does not indicate their lack of professionalism, but rather their lack of awareness. Recent research has proven that there is another way to build a slim, strong and beautiful body.

To pump up with 2 and 3 kilogram dumbbells, you need to do a lot of repetitions. And you shouldn’t limit yourself to just these apparatuses - start practicing, for example, on horizontal bars. Soon you will see that your muscles begin to grow.

Happy training!

Sincerely, Alexander.

Exercises to pump up muscles in a month

Let's bet on:

• Squats. We will perform 20 squats with a heavy barbell in one approach. After them we will perform a pullover;
• Medium grip pull-ups to chest. The best exercise for the back;
• Bench press;
• Dips;
• Bent-over barbell row;
• Deadlift;
• Farmer's walk with dumbbells or special heavy suitcases.

This is where our complex ends. Only these exercises will give results in the shortest possible time and will allow you to work as often as possible, so as not to waste extra time on recovery. Only they will give you an understanding of how to build muscles in a month.

Program for pumping up in 30 days

Let's divide the whole body work into 2 days. It will look like this:

Day #1

Day #2

We work using the super squat system.

After a set of squats it should be very, very hard. You need to choose the weight with which you usually do 10 squats, and do 20. Only then will it be of any use.

We train 3-4 times a week. There is no need to work more - too much stress will force you to quit training after 1-2 weeks of training. Apathy towards the goal will appear.

It's better to focus on recovery.

conclusions

You can work in any rep range as long as you work the muscles more than usual and progress in the load.

Usually, few people are faced with a choice: either heavy weights or high repetitions. If you want to gain muscle as quickly as your genetics will allow, lifting fairly heavy weights (60% of your one-rep max and above) should be part of your training. But adding higher reps can improve results because you'll be developing all the fibers and using all the muscle growth mechanisms.

Nutrition and regimen

When recovering from training, use the following recommendations:

• Consume 500-1000 calories more than your daily value . The best product for gaining calories is milk. It can be replaced with kefir or fermented baked milk;
• Use sports nutrition that really works;
• The day after training, sleep 30-60 minutes more. The body needs additional energy to recover;
• Use water treatments . Contrast showers, douches or swimming in the sea have a positive effect on the functioning of the hormonal system. They accelerate muscle recovery and growth;
• Win . Boost testosterone and other anabolic hormones with the right attitude and action. If you don’t believe in yourself, then it’s better not to expect results.

Did you know how to build muscle in a month?

Do you think this is impossible?

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How to train?

There are no general rules for training that make it possible to quickly gain muscle mass in one month. It all depends on the beginning athlete – his initial weight, endurance and strength. Professionals advise starting with basic exercises that help to fully develop all muscle groups and promote the release of anabolic hormones into the blood. These include push-ups, pull-ups, squats, and dumbbell presses.

It is advisable to train three times a week for 40 minutes, no more. Long-term exercise exhausts the body, and there will be no progress from such training.

Thus, it is possible to pump up in a month and improve your physical fitness. The main thing in this matter is consistency. You should not skip workouts or meals, you need to follow a sports regime, and the result will not take long to arrive.