Mode for gaining muscle mass for men. How to gain weight for a skinny guy: a special diet for weight gain

150 tips for gaining muscle mass for men and women. An exhaustive list of recommendations to make progress in the gym.

• Do basic exercises. This is the best tool for muscle growth.
• The most abundant meal of the day should occur 30-60 minutes after training.
• Get stronger! There are no weak bodybuilders. You don’t have to train like a powerlifter, but you need to constantly increase your strength performance.
• Squats with a barbell are the basis of gaining muscle mass. They don't hurt your knees unless you do them with terrible technique and half the range.
• The deadlift is the second most important exercise after the squat. Properly performing deadlifts will not harm your back in any way.
• Focus more on technology. Read every article and watch every exercise technique video you can find. There can be no excuse for crooked squats or deadlifts.
• Balance your upper body muscles. Give equal attention to chest, back and shoulder workouts. Do not do 7 exercises for the chest and only traction on the upper block for the back. A balanced approach will lead to health and strength.
• Beginners, stop training like the pros using the same training programs and techniques. You don't need it. Do better basic moves and get stronger.

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• Beginners should not chase a large amount of work. Training biceps 3 times a week is pointless. You need to become stronger, and not exhaust yourself with dozens of approaches of useless work.
• Don't think that gaining muscle mass is as hard as rocket science. Everything is much simpler: get stronger, eat right and exercise regularly.
• Don't skip workouts.

• Don't complain about . This is an integral part of the process. Don't skip workouts because of this. Go to the gym, don't look for any excuses.
• Do not complain about discomfort and pain. Strength training is an activity for the strong in spirit. Sometimes you want to quit everything ... Go to the gym, do not look for any excuses.
• is more than broccoli, rice and chicken breasts. Eat more variety.
• Eat more red meat.
• Eat more eggs. Do not throw away the yolks, they contain a huge amount of useful elements.
• The more water you drink, the better.
• post-workout recoveryvery important. Get at least 8 hours of sleep per night. Sleep during the day if possible.
• Learn to cook. Your diet does not have to be monotonous and tasteless.
• Are you not eating enough calories? Add butter or olive oil to your vegetables.
• Not eating enough calories? Drink at least 3 large glasses of natural milk every day.
• Still not eating enough calories? Add sour cream and cheese to your meals.
• Still not eating enough calories? Snack on nuts between main meals.
• Beginners, do not bother with the topic of muscle adaptation to the load. You will not reach the plateau soon. Better shock your muscles with more serious weights.
• Stop changing your training program every two weeks. This is a waste of time. You spend more time adapting to the load and simply do not have time to grow.
• Stop worrying about your sculpted belly and constantly maintaining a low percentage of fat. Otherwise, you will remain skinny forever. But with pressure.

• Make changes to your training as needed, not just out of a desire to try everything.
• Almost all known training programs are complete nonsense. Have you ever noticed that 95% of them do not mention the increase in working weights? However, it is impossible to achieve results without increasing strength indicators.
• There are useful, and there are completely useless sports supplements. Explore this issue in depth.

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• Not all available information is useful. Combine what you read with what experienced athletes say.
• Science will help you with training, but remember that everyone is different. Rely on scientific research, but adjust your workouts to fit your goals.
• Be wary of anyone who says a program is 100% effective. Different schemes suit different people.
• Progression of working weights is the key to muscle growth.
• Each workout is somehow effective. But it's all about how dedicated you are to what you do, how you eat, and how strong you are.
• Avoid healthy fats. The body needs fats to function properly.
• 90% of the diet should be natural healthy products. The remaining 10% is whatever you want. This will make you feel better.
• It's not a fact that a guy with a six-pack on his stomach will help you with advice on gaining mass. Remember that there is a difference between diet experts and exercise experts.
• Squats above parallel are dangerous for your knees.
• Squats for 20 repetitions in one approach is a real madness. Try it, you will like it.
• The more you have sex, the better.
• Do cardio workouts 3 times a week for the health of the body as a whole. Health will never be superfluous.
• Cardio will not slow down your progress. This can only be done by "lazy" training and the wrong diet.
• A great back workout is the deadlift, bent-over row, and a width exercise like a pull-up or pull-up.
• Push-ups on the uneven bars - not the most popular, but very effective exercise. They are sometimes referred to as the upper body counterpart of squats. Don't forget to use them in your chest and triceps workouts.
• Do ab exercises that can increase the weight, such as sit-ups with additional weight or crunches on a block machine.
• Calf muscles not growing? Try several months of training in a small rep range with large working weights.

• For many athletes, gaining muscle mass comes down to the fact that they gain a lot of fat because they worry too much about diet. Mass gain is impossible without hard training. Do basic exercises and become stronger - so the progress will be maximum.
• Don't limit yourself to fruits and vegetables. Red, green and yellow vegetables and fruits are rich in useful trace elements.
• The body needs sodium. Eat enough salt.
• The right balance of sodium and potassium is very important for health. Make sure you have enough potassium in your diet.
• The body needs cholesterol to function properly. If you eat right, do not worry about its level in the body.
• Biceps grow well from heavy rows in the slope and pull-ups on the horizontal bar. Barbell curls are a great addition to these exercises.
• Use heavy basic presses for triceps. For example, close-grip bench press and seated french press with dumbbells.
• Dips and close grip presses are a great combination for triceps.
• Do you want to increase the volume of your hands? Remember that triceps make up 2/3 of the arm.

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• Trapezes respond poorly to load? Focus more on heavy deadlifts, clean and jerks, shrugs, overhead presses, and bent over rows.
• Do not neglect full-body workouts (when all the muscles are worked out at once). During the golden era of bodybuilding, they were very popular. Even Arnold Schwarzenegger was a fan of circuit training.
• The rear delts are impossible to pump up without a heavy barbell pull in the slope.
• Is it difficult to increase the working weights in isolated exercises without breaking the technique? Do isolation in block simulators, this will lead to more progress.
• Put basic exercises at the beginning of your workout while you are full of energy.
• You don't have to train to failure. The risk of this is much greater than the potential benefit. Stop doing a set if you feel that the next repetition may not work.
• Don't exercise when you feel bad. If during the approach you start to feel bad, stop the approach.
• Doing the bench press with your elbows at 90 degrees is extremely dangerous for your shoulders. Maintain a 30-60 degree angle between your elbows and your body.
• Don't "beat" the bar off your chest during the bench press. This may result in injury.
• Do not do barbell curls in squat racks. Racks are a sacred place reserved only for squats.
• During the bench press, your elbows and hands should be at the same level. The correct angle between the elbows and the body (30-60 degrees) will help you find the optimal grip width for the press.
• During the bench press with a narrow grip, the distance between the hands should not be 10-15 centimeters. So you injure the brushes. Press your elbows to the body, the hands should be strictly above the elbows. This is the optimal width for a close grip press.
• 180-240 grams of protein per day won't harm your kidneys. Feel free to eat the amount of protein you need.

• Eat a variety of protein foods: meat, chicken, fish, eggs, milk. Each protein source has a different amino acid composition, so variety is good for you.
• From strength training, you will not stop increasing in height.
• Creatine is a quality and well-studied product. Feel free to try.

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• Work large muscle groups before small ones.
• If you're training on a split system, space your chest and shoulder workouts as far apart as possible. In these workouts, you use the same muscles from different angles in one way or another, especially when pressing exercises.
• Beginners should rest as much as they train. For each day of training, there should be a day of rest. The body is just starting to adapt, you need a lot of food and time to recover.
• Do not call yourself a hardgainer (a person who is not prone to gaining mass). Instead, aim to bench 130kg, squat with a 180kg barbell, and deadlift 220kg. After that, take a look at yourself in the mirror. Do you still look like a hardgainer?
• Do not forget that muscle growth is a process over several years, not weeks or months.
• If you want to learn something interesting, do not look at how experienced bodybuilders train now. Better find out how they trained a few years ago, when they were just starting to gain mass.
• In basic exercises, stick to a range of 5-12 reps. So hard work will give the greatest effect.
• For isolation exercises, stick to the 8-15 rep range. The less weight, the more repetitions
• Muscle pain is not an indicator of the effectiveness of a workout.
• Beginners, stop exercising for pumps (blood filling the muscles). The pump is useless without heavy weights and strength work.
• Drink a serving of protein 60-90 minutes before your workout, but never exercise on a full stomach.

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• Enjoy the process.
• Insert your favorite exercises into your workouts.
• Taking advice from an athlete who hasn't put his own advice into practice is risky business.
• Do not believe everything that is written on the Internet. Especially if it is written by an anonymous person without personal photos, videos and contact information.
• At maximum weights, it is almost impossible to maintain perfect technique. This is fine. The heavier the weight, the more difficult it is to lift it correctly.
• Bench press from behind the head is not harmful to the shoulder joints. But an abundance of benching exercises in your training program can backfire.
• First we work with free weights, then we achieve on simulators.
• Don't try to make your workout easier, rather make it harder. Do the most energy-intensive exercises.
• Do not do cardio before strength training. Save your energy to work on muscle growth, and after that you can do cardio.
• If you're doing cardio after strength training, give your body some fuel before doing so. A serving of whey protein is just right before you hit the treadmill.
• Not all sports nutrition products and manufacturers are the same. Of course, some of them are dummies, but most of them work very well.

• When you are strong enough, increase your training volume.
• The stronger you are, the more methods of increasing intensity you can use, such as drop sets and slow negativity.
• Don't believe anything you read on the internet. Even this article. Look for different information and try it in practice on your own.
• A split program with splitting the body into top and bottom is quite the place to be.
• When you select training volume, consider how many sets per muscle you completed in a week. You can do 9-15 sets once a week, 5-8 sets twice a week, or 3-5 sets three times a week.
• There is no one size fits all set and rep range.
• How many approaches do you need to do? It doesn't matter, just try to make it within the hour. If you train hard and not for too long, you will just complete the required number of sets.
• The stronger you are, the greater the rep range you can work on basic movements. This will give a good increase in mass.
• Take a week of complete rest from the gym every 8-12 weeks. You will not lose all your muscle mass during this time. You will simply heal your microtraumas, and upon returning to the gym, you will begin to train more than ever.
• More or less experienced athletes should do an easy week of training every 3-4 weeks. It's kind of a reboot. This way you can train like a beast for a few days and then recover properly during an easy week.
• How wide should the stance be in squats? Get into a position as if you are trying to hold someone back while playing basketball. This will show the optimal positioning of the legs.
• Do not bring your knees forward during squats. The natural angle between the knees and ankle during squats is about 30 degrees. This rule must be strictly observed, knees and feet should not be taken forward.
• Believe in the effectiveness of your training program. Without self-confidence, there will be no results.
• Eat when you are hungry. This is an ancient but very wise rule.
• Snacks between main meals should not be too plentiful. Fruit, protein shake, milk, nuts, protein bars, jerky are great choices.
• Get a basic set of sports nutrition: a good multivitamin complex, fish oil and whey protein. When you feel like you're making progress, you can discover pre-workouts, BCAAs, and creatine.

> > Mass training program

Mass training program

Building muscle is a time-consuming and time-consuming process that requires not only an effective mass training program, but also a complex of actions, from nutrition to sleep. As simple as it may seem, many people actually fail to get results for one of two main reasons - they are either trying to over-complicate the process or they don't really understand the underlying principles of mass gain. It is important not only to know how many sets and repetitions you need to do to gain mass, but how to maximize muscle growth through proper rest and nutrition.

Principles of mass training

The more a person trains, the more he becomes adapted to the loads, therefore it is important to choose the right amount of loads, sufficient to ensure consistent muscle adaptation and further growth. Therefore, it is necessary to constantly increase the working weight so that the muscles adapted to a certain load continue to progress, and therefore increase in volume.

For muscle growth optimal number of repetitions is the zone from 8-12 times. Since three approaches with moderate weight are suitable for adaptation to the load, more trained athlete must be carried out 4 sets with maximum weight, working until the "failure" of the muscles.

So, the weight of the load should be selected in such a way that it is it is impossible to lift more than 12 times. But not less than eight times, since strength will develop, and work in the minimum rep range will not increase muscle volume - this is very important.

Rest between sets should not exceed two minutes, this time is enough for the muscles to rest from the load. It is also important to set up a proper mass training schedule, as overworking will not lead to growth. Preferably exercising every other day, and leave two full days of rest. Therefore, a suitable mass training system for most athletes is 3 days a week.

Recovery

The increase in muscle volume will inevitably depend on two things.

1. First, in order to progress, muscles need recovery, including adequate rest and intake of the right nutrients;
2. and secondly, at some point there will be a "dead point".

The second usually occurs around the 8 week mark, and is associated with an inability to recover quickly and more stress on the central nervous system and other important regulators of muscle growth. At this stage, you can reduce the load, or relax for a few days. This should give the body a chance to recover, adapt and grow further.

Nutrition

Athletes need to get enough calories, that is, energy to maintain and grow muscles, from carbohydrates and fats, this is also important for the production of hormones. Protein must come from sources such as meat, eggs, dairy, whey protein, and for those in need of protein supplementation and recovery, full-cycle amino acids and (essential amino acids) are needed for muscle building.

Remember that the total amount of protein and calories in the diet will be the most important determinant of muscle growth, with supplements to help improve nutrition and "fill in the gaps". Sports supplements such as can help maintain strength in the gym, so this is a great option for people looking to maximize muscle growth.

A significant increase in load volume can also have a big impact on the immune system, so Vitamin C supplementation is important. Other supplements that will benefit those looking to build muscle are Omega-3s, fish oils, and Vitamin D.

An important condition for muscle growth is eating immediately after exercise. Within forty minutes after exercise, the body must replenish energy reserves, proteins and carbohydrates. During this period, all nutrients are fully absorbed by the muscles, and this provides a significant impetus for the restoration of damaged tissues, and hence growth. Also it is important to replenish glycogen stores after sleep Since they begin in a hungry body, the timely intake of protein and carbohydrates will stop the breakdown of their own protein.

Gym weight training program for men

Day 1 (Chest, biceps)

1. 3 x 10-12.

1. Bench press at an angle of 45 degrees 3 x 10-12.

1. Reduction of hands in a crossover at an angle of 30 degrees 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. Press: 3 x 15-20.

1. Abs: leg raises on uneven bars 3 x 15-20.

Day 2 (Back, legs)

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. Bending the legs in the simulator 3 x 10-12.

Day 3 (shoulders, triceps)

1. 3 x 10-12.

1. Delta machine 3 x 10-12.

The mass training program for men implies, firstly, the presence of a certain foundation that was laid earlier, and secondly, a certain experience that a person gained by laying it. Thus, an athlete burdened with training experience has the opportunity, as well as the need, to engage in a more advanced training program, which we will consider today.

This article is a logical continuation of the difficult path of a beginner in the gym. In it, we talked about which training program to start with and what to strive for. Well, now, as promised, we move on to split workouts. And by tradition, we will explain what this means. And this means that it will be possible to train not the whole body for a workout, but specific muscle groups. This will allow you to give them a varied load and increase the stimulation of different muscle fibers within the same group.

What is considered the basis for building a training program according to the split scheme? Split, translated from English means "separation". This is how we will do it. We will build mass gain for men based on the fact that we train six muscle groups (let me remind you: legs, back, chest, deltas, arms, abs), and training takes place three times a week, we will divide them in this way: we will train two muscle groups in day. Exercises on the abdominal muscles, as before, will be present all the time.

The duration of the second stage will be 6 months. We will change the program every month, we will give priority to basic exercises with the inclusion of additional ones for this muscle group. We will work mainly in the range of 10 repetitions. Training time - up to 1.5 hours, rest between moderate sets - a minute / one and a half, rest between heavy sets - 2 minutes, or until full recovery, as discussed in previous articles. We still continue to do hyperextensions at the beginning of each workout, and do ab exercises at the end of the workout. Also, deadlift appears in our program. But before we start, let's go back to three old questions.

First- Is the training program given here aimed at gaining muscle mass or total body mass? The program below is a training program for gaining muscle mass for a man. We have in our arsenal the skills of the technique of performing exercises built during the first stage and the laid foundations for the formation of a neuromuscular connection. This is already a great help in the process of building muscles.

Second- can less experienced and more experienced athletes train according to the split scheme? It is highly recommended for a beginner to train according to the “fullbody” principle, if you start training with a split scheme from scratch, then only under the guidance of a personal trainer. More experienced athletes not only can, but often use the split scheme as a fundamental principle of building training programs.

So. Stage two. Duration: 6 months. Purpose: building muscle. Change of training cycle: every 4 weeks.

Men's Muscle Gain Program: 1st Cycle

We will build training in the first month in this way. Day one: chest/shoulders. Second day: biceps / triceps. Third day: legs / back.

Comments. 1st day: hyperextensions will be written separately below. Bench press - on a horizontal bench, dumbbell press and breeding as well. Seated dumbbell press, chin row and reverse dilutions according to the technique. 2nd day: straight barbell lift, dumbbell lift and standing hammers, according to technique. Push-ups will also be discussed separately. French bench press and extension from behind the head according to the technique. 3rd day: barbell squats, leg extensions and lunges according to technique. About pull-ups also at the end, the barbell row in the slope - with a direct grip, the dumbbell pull to the belt according to the technique.

Men's Muscle Gain Program: Cycle 2

We will build the second month of training in this way. Day one: back/triceps. Second day: legs/shoulders. Third day: chest / biceps.

Comments. 1st day: barbell row in the slope - reverse grip. The deadlift will be discussed below. The thrust of the horizontal block according to the technique. Close grip press, dumbbell french press and arm extension according to technique. 2nd day: squats - with a barbell on the chest. Romanian deadlift and calf raises according to technique. Standing barbell press is performed from the chest. Breeding dumbbells in an incline and shrugs with dumbbells - according to the technique. 3rd day: bench press lying - on a bench with an upward slope. Chest press in the simulator and butterfly according to the technique. We perform the barbell lift in the Scott bench with the EZ bar, the lift of the dumbbells in the Scott bench and the concentrated lift - according to the technique.

Men's Muscle Gain Program: Cycle 3

The third month we will train as follows. Day one: legs/biceps. Second day: chest / back. Third day: shoulders/triceps.

Comments. 1st day: we perform standard squats. Leg press and leg curl according to technique. Lifting the barbell - with a straight neck, hammers according to the technique - sitting, lifting in the block also according to the technique. 2nd day: barbell bench press - on a horizontal bench, dumbbell bench press as well, information in a crossover - from the upper blocks. Pull-ups and deadlifts are performed according to the technique, the T-bar row in the station with emphasis on the chest. 3rd day: Arnold press, standing dumbbell raises and shrugs with dumbbells are performed according to the technique. Push-ups on the uneven bars according to the technique, sitting French press - with a barbell, extension of the arms in an inclination - simultaneously with both hands.

Men's Muscle Gain Program: Cycle 4

For the fourth month, we will compose the training in this way. Day 1: chest/triceps. Second day: back/shoulders. Third day: legs / biceps.

Comments. 1st day: barbell bench press is performed on a bench with a downward slope, dumbbell bench press as well. Butterfly in the simulator - according to the technique. Reverse push-ups from the bench - with weights, extensions from behind the head and in an inclination according to the technique. 2nd day: bent-over row - with a direct grip, deadlift - according to the technique, vertical thrust - to the chest. Bench press while sitting we perform behind the head. Breeding in the slope and thrust of the bar to the chin - according to the technique. 3rd day: squats - with a barbell on the chest. Romanian deadlift and leg extension - by technique. Biceps curls in the Scott bench - EZ-bar. Lifting dumbbells for biceps and hammers - according to the technique.

Men's Muscle Gain Program: Cycle 5

Let's designate the fifth month as such a training split. Day one: back/biceps. Second day: legs/triceps. Third day: chest/shoulders.

Comments. 1st day: pull-ups, deadlifts and horizontal block pulls are performed according to technique. Lifting the barbell for biceps - straight neck. Concentrated biceps curl and biceps curl in the block - according to the technique. 2nd day: squats are standard. Hack squats and calf raises while standing - according to the technique. Bench press with narrow grip and French bench press - according to the technique. Reverse push-ups - with additional weights. 3rd day: bench press is performed on a horizontal bench, breeding dumbbells as well. Information in the crossover is from the lower blocks according to the technique. Seated dumbbell bench press, sitting dumbbell raises and reverse breedings - according to the technique.

Men's Muscle Gain Program: Cycle 6

For the sixth month we will train in such a split. First day: chest/legs. Second day: back/shoulders. Third day: triceps / biceps.

Comments. 1st day: bench press is performed on a bench with an upward slope. Chest press in the simulator and butterfly information - according to the technique. Squats - with a barbell on the chest. Leg press and barbell lunges according to technique. 2nd day: T-bar thrust in the simulator with an emphasis on the chest. Deadlift and dumbbell pull to the belt - according to the technique. Bench press standing - from the chest. Breeding in the slope - according to the technique. Shrugs are performed with a barbell behind the back. 3rd day: push-ups on the uneven bars and a sitting dumbbell french press - according to the technique. Extension of the arms in the block - with a rope. Lifting the barbell in the Scott bench - with a straight neck. Lifting the bar with a direct grip and hammers - according to the technique.

Notes

Hyperextensions. Earlier, for two months of the first stage, we performed this exercise without weights. The muscles of the lower back have already become accustomed to such a load and, most likely, they practically do not react to it. This suggests that it is time to use additional weight in the exercise. The most convenient for this purpose is a disc for the barbell, which must be thrown over the head and held on the shoulder blades.

Bars. Everything is purely individual here, but if you can do push-ups on the uneven bars more than 10 times, it makes no sense to do it 15, 20, or more times, since you will train endurance, and mass gain for men involves slightly different manipulations. What to do? Take a belt, a chain, and do push-ups with weights, but as before - no more than 8-10 times. Where to begin? Hang a 2.5 kg disc on your belt. Still doing more than 10 times? Hang 5 kg. Pick up the weight for 8-10 reps.

Pull-ups. The same story as with push-ups on the uneven bars. If you can pull up more than 10 times, hang weights on your belt. Start the same way, for example with 2.5 kg. Adapt the weight according to the same principle - select the weight for a given number of repetitions. In this case, it is necessary to choose the weight so that at the 8th, 9th repetition you already feel fatigue and tension, and the final repetition goes through strength.

Deadlift. As you noticed, it is absent in the first cycle, since we shake our back on the same day with our legs and it is undesirable to perform two heavy basic exercises on the same day. Moreover, during the first cycle, on hyperextensions, you will sufficiently work out the lumbar muscles that are involved in the deadlift, without which, in turn, the training program for gaining muscle mass for a man would be incomplete.

Afterword

As for the number of approaches: while the weights are small, you can perform one warm-up approach before working weight. A working weight is a weight with which you can perform a given number of repetitions. For example, if in the bench press you have to perform 3 sets of 8 repetitions according to the program, and for this number of repetitions you can squeeze out, say, 40 kg, then it will be enough to complete one warm-up approach with a weight of 20 kg, and then three workers with a weight of 40 kg. Warm-up sets do not count. When you reach a weight of, say, 80 kg, you can perform two warm-up approaches, the first with a weight of 40 kg, the second with a weight of 60 kg, and then proceed to working approaches. The warm-up rule applies to all exercises. We have already said that the warm-up is necessary.

Globally, the approach to the training process described in this article is called the linear progression method. The weight training program for men, in the context of this method, provides for the following basic conditions. The first is the constant increase in working weights (we have already talked about this). And the second, which follows from the first, is that every week is hard, that is, every next week you try to take more weight than the previous one. This is the principle of linear progression.

MYTH. There is an opinion that some exercises can be put in a split, some cannot. The very concept of weight training debunks this myth. The essence of the training is to create the maximum traumatic effect for the muscles, which will give them an incentive to heal and grow. It is the quality of the workout that matters, not the split itself. For this reason, the definition of "correct split" or "incorrect split" is inherently completely untenable.

EXPERIENCE. You can often hear the question - why do several exercises for one muscle group? The answer is extremely simple. Each muscle group needs to be worked out comprehensively, to give a load to each of its sections (external, internal, lower, upper, peak part), then you will get the result. Whatever muscle group you work on, a prerequisite is the implementation of basic exercises, as well as a variety of loads due to various exercises on the target muscle group.

ADVICE. Most beginners who just come to the gym either copy the training programs of famous athletes, or start training according to the same programs as their more experienced friends. Both cases, for obvious reasons, exclude the period of laying the foundation. Such a course of events is a significant omission, like trying to build a house not on a solid foundation, but on soft ground, which in the future will either lead to injuries, or stagnation in training, or a lack of desire and refusal to train. Don't neglect

Exercises

With a full illustrated description of the exercises given in this program, the technique for their implementation and tips, you can find by clicking on the links to the articles with the corresponding title:

Conclusion

At this point, the six-month mass gain phase for men ends. During this phase, we worked hard on each muscle group and strengthened the foundation laid during the first phase. Performing the second is just as important because in these half a year you have tried all the exercises for each muscle group. Of course, we did them not thoughtlessly, but listened to our body and determined which of them it responds best to. In the future, this will help us adjust the training program so that it consists for the most part of exactly those exercises that give your muscles (in your individual case) the best stimulus for growth. If you have reached this point and you are not tired of the gym yet, and the results in the measurements and in the mirror motivate you to further exercise, then you are ready to move on to the next level, where the muscle gain program for men will be presented in a completely new, more complex and varied form.

Guys with a thin physique do not attract the female sex, because everyone wants to see a muscular man next to them who can stand up for himself. The needs presented are more stereotyped, so young people tend to gain weight in any possible way. It's easy if you know exactly how to gain weight for a skinny guy.

To do this, you will have to work hard in the gym, adhere to the basics of proper nutrition with a predominance of protein in the diet, and also use special energy protein shakes. They contain protein and protein - the building material necessary for muscle growth. Only complex "therapy" will help in achieving the goal, improving the relief of the body. Next, the features of weight gain for very thin guys will be presented in detail.

In order for a guy to gain weight quickly, he needs to heed the following recommendations:

• regularly eat healthy food - the calorie content should be slightly increased, but due to the consumption of complex carbohydrates and vegetable fats;
• calorie content should be more - daily calorie content should exceed the energy expended per day;
• it is important to include easily digestible foods in the diet;
• regular training is mandatory in weight gain - strength exercises under the close supervision of a trainer.

Young people of thin build should not neglect one of the rules presented.

It should also be understood that results cannot be achieved in 1-2 weeks, and without regular adherence to the rules, muscle mass will quickly go away.

Please note: It is important to follow the basics of proper nutrition exactly so as not to provoke the formation of a fatty layer.

Fast weight gain in healthy ways

In matters of how to gain weight for a man at home, it is impossible to limit yourself to eating high-calorie and junk food - this will only provoke an increase in cholesterol, disrupt the functioning of internal systems, the liver and intestines, and provoke endocrine problems.

Therefore, before starting work, it is necessary to undergo an examination and determine what weight is suitable for a dry skin in this case.

To do this, doctors and thin guys themselves should use the body mass index correspondence table.

If a guy needs to increase weight, it should be at the expense of muscle mass.

For this you need:

• observe the ratio of carbohydrates - 4-5 g per 1 kg of human weight, while more than half should contain complex carbohydrates in the form of cereal cereals, bread and pasta from durum wheat, the rest falls on fruits and vegetables (low-fat sweets can be added);
• proteins are an obligatory building element, which is consumed daily in the amount of 2-2.5 g per 1 kg of weight; not only meat and chicken are introduced into the diet, but also protein, whey isolate and other additives;
• fats will help to add weight at the rate of 1-2 g per 1 kg of a guy’s weight, they prefer butter, peanut butter, sour cream.

Proper nutrition with a balanced combination will help a thin man recover quickly and effectively. A guy's diet should include only healthy foods.

In the process, it is necessary to monitor the acceptable indicators presented in the table.

№	Name	% ratio	kilograms
1	muscles	43	30
2	Bone tissue, skeleton	12.1	8.5
3	Skin and subcutaneous fat	8.7	6.1
4	Blood	7.7	5.4
5	Gastrointestinal tract	2.9	2
6	Liver	2.4	1.7
7	Brain	1.8	1.3
8	Lungs	1.4	1
9	Other organs, endocrine glands, etc. each less than 1%	20	14

Correct calculation

To eat right is to correctly calculate the ratio of protein, carbohydrates and fats, for which the following calculation technique is followed.

For example, for a guy weighing 70 kg who wants to gain 12 kg:

• counting carbohydrates for gaining muscle mass - in 1 g of carbohydrates 4 kilocalories, taking into account the above standards, a man should consume 350 g per day of complex carbohydrates, ¼ of it can be occupied by light carbohydrates;
• proteins are counted - 175 g or 700 g of protein should come to these indicators of a young person, which is expressed as 0.7 kg of meat or fish;
• fat counting - in this case, 140 g of fat or 1260 kcal will be required, it is allowed to use butter for weight gain, where 100 g are added to cereal porridge, and the remaining 40 g are spread on bread;
• as a result, the total daily calorie content for a young person is presented in the amount of 3360 kcal per day.

Getting fat only on the use of the presented calorie content will not work - it is important to provide the body with regular strength training in order to gain muscle mass.

Approximate diet

Protein supplements are essential to pumping up at the gym faster. Otherwise, you will have to be content with just a toned body.

In the morning, it is allowed to eat desserts or sweets, but with a low fat content. Bitter chocolate, marshmallow, Turkish delight, marshmallows and others are great.

Since the addition of auxiliary components from protein is an important condition in order to increase muscle mass, it is necessary to bring the most effective and beneficial products for gaining muscle mass.

Name of the drug	Action	Taste	Consumer rating
Naturade Weight Gain	Whey, sunflower oil, buttermilk, soy protein isolate, milk protein concentrate, soy lecithin, pea protein isolate, egg white, apple fiber, flaxseed, acacia gum, papain bromelain	Vanilla	4,1
Optimum Nutrition Pro Gainer Banana Cream Pie	whey protein, calcium caseinate, egg whites, whey peptides, wheat glutamine peptides), lipid blend (medium chain triglycerides, high oleic sunflower oil), vitamin-mineral blend	Banana Cream Pie	4,1
Optimum Nutrition Serious Mass	Protein Blend (Whey Protein Concentrate, Calcium Caseinate, Egg, Protein, Calcium Whey), Vitamin Mineral Blend, Lecithin, Medium Chain Triglycerides.	Chocolate	4,3
Universal Nutrition, Real Gains, Weight Gainer	Casein, whey protein, MCT, flaxseed powder	Chocolate ice cream	4,4
Maximum Human Performance, LLC, Up Your Mass	Propolis Protein Matrix, Soy Protein Isolate, Calcium Caseinate, Whey Concentrate, Leucine, Isoleucine, Valine, MASS Carbohydrate Blend [Barley, Oat, Oat Fiber], Medium Chain Triglycerides, Essential Fatty Acid Blend, Evening Primrose Oil, Powder flaxseed, safflower oil, sodium caseinate, vitamin premix	Vanilla	3,6
Muscletech, Mass-Tech, Advanced Muscle Gainer	Oat bran, quinoa, buckwheat, millet, whey isolate, casein, egg albumin, coca extract, soy lecithin, medium chain triglycerides.	Milk chocolate	4,4
MRM Gainer With Probiotics	Natural Protein Optimizer, Whey Protein Concentrate, Whey Isolate, Casein, Plant Enzyme Blend, Sunflower Oil Powder, Probiotic Blend	Vanilla	4,3

For training in the gym

Weight gain without steroids is possible only with hard work in the gym. But even in this case, you will have to face difficulties, namely the lack of relief.

You can gain the necessary kilograms without chemistry if you follow the following recommendations:

• it is necessary to resort to complex training - the study of all muscles;
• training is required three times a week;
• perform squats and one of the deadlift options - these are effective exercises to achieve the goal;
• the training program should include pull-ups, bench press with a barbell;
• pay attention and time to aerobic training;
• classes should be conducted with a trainer - in the first few training sessions, it is required to develop a comprehensive program that can then be performed without the presence of a specialist.

Among other things, they begin to use drugs and supplements in accordance with the instructions for use.

Name	Tastes	Form	Additional Ingredients
Lifornia Gold Nutrition	Without flavor additives	Soluble Powder	—
Jarrow Formulas	Without flavor additives	Capsules	—
Scivation, XTend	Kiwi Strawberry, Mango, Blue Raspberry, Lemon Lime, Watermelon, Green Apple, Fruit Punch, Pink Lemonade, Grape, Pineapple, Pina Colada, Margarita, Mandarin Orange, Red Orange	Soluble Powder	Vitamin B6, citrulline malate, electrolyte
MusclePharm	Lemon-lime, watermelon, blue raspberry, fruit punch	Soluble Powder	Beta-carotene, fruit and vegetable juices
MRM	Without flavor additives	Capsules	—

If training with strength exercises is prohibited due to health problems, you should consult with a trainer and your doctor. Together, they should create optimal workouts to increase performance and achieve goals.

Work on the body requires an integrated approach - the guy needs to give up bad habits and give preference to a healthy lifestyle. Regular walks in the fresh air are recommended, you can ride a bike or rollerblade. It is advisable to perform physical exercises daily if there is a need to gain kilograms of muscle mass quickly.

Skinny guys and men often say they can eat whatever they want without gaining weight. They are sure that their high-speed metabolism is manna from heaven. They often say something like this: “My metabolism makes women just wildly jealous. I can eat any junk food without gaining a drop of excess weight.

How can you gain weight

The truth is, you're just not eating enough. It seems to you that you are overeating, but this, in most cases, is not so. Now let's figure out what a skinny guy can do to gain weight.

1. Track calories consumed

Skinny guys often overestimate what they eat. Pay attention to food labels, use a kitchen scale, and carefully track your daily calorie intake. In order to get the approximate amount of calories needed, you need to convert your weight into pounds and multiply this figure by 20. Only under this condition will you begin to gain weight.

1. For every centimeter of the transverse area of ​​\u200b\u200byour body, there should be one kilogram of weight

If the weight is less, then you will still look thin. A sample minimum norm for a combination of height and weight looks something like this:

Height (cm)	Weight, kg)	Weight (lbs)
170	70	154
175	75	165
180	80	176
185	85	187
190	90	200

1. How to eat right to gain weight?

Eat every 3 hours.

1. Eat Nutrient-Rich Foods

100 grams of rice - 380 kcal. 100 grams of spinach - only 25 kcal. It will be easier to get enough calories in a day if you eat food filled with nutrients. Best Options:

• Pasta and spaghetti. 100 grams of pasta is about 380 kcal. It is easier to digest such a product than 100 grams of rice. Whole grain pasta is much healthier, but takes much longer to digest. Skinny guys can eat pasta and pasta made from white flour of the highest grade.
• Whole milk. If a small amount of body fat doesn't scare you, then drink 1 gallon (about 3.7 liters) of whole milk per day (milk is not included in the required daily calories). I have a few guys I know who managed to earn about 30 kilograms of healthy weight per year thanks to milk, subject to regular workouts in the gym three times a day.
• nuts. 100 grams of a mixture of nuts and peanut butter is 500 kcal. These 500 kcal are approximately 50% healthy fats and 25% protein. Use nut mixes for snacks and smear peanut butter on the sandwiches you take to school and work.
• Olive oil. Helps with heart disease and is a prevention against cancer. You can just drink it, add it to tomato paste and salads. One tablespoon - 100 kcal.

1. Get stronger

If you want to quickly go from skinny to jock, not skinny to fat. Engage in strength training. More strength means more muscles. If you don’t know where to start, contact the gym with an experienced trainer. But here are some more tips:

• The weight of sports equipment can be varied. Start with a light weight, focus on the technique of the exercise and the correct movements. Only then should you start adding weight.
• complex exercises. Do exercises that will involve the entire body. Squats, deadlifts, overhead presses, bench presses, pull-ups, bent over presses.
• Squats. Exercises that involve the legs automatically engage the entire body. Regular weighted squats will get rid of your bony body forever.
• Rest. Muscles grow while you are resting, not exercising. You don't have to exercise every day. Sleep, drink two liters of water a day and eat plenty of fruits and vegetables.

1. Follow the plan

Failure to comply with the plan is tantamount to planned failure. Don't have time to cook your own meals regularly and food at school and work is of poor quality and too expensive? Prepare food in advance and take it with you.

• Go shopping regularly. Don't skip meals. Calculate in advance on the weekend how much food you need for the week and purchase everything at once.
• Prepare ahead of time. Prepare lunch as soon as you prepare breakfast. All this will take about 40 minutes and you will not have to waste time during the day thinking about what would be healthy to eat.
• Don't complicate things. Prepare double portions in advance, take half-eaten portions with you to work. Do not try to constantly invent something new, do not waste time.
• Take food with you. Containers with ready-made meals for work and school, a mixture of nuts for the cinema, protein shakes for the gym.

1. Track your progress

Success breeds success. If you know for sure that you will never return to your skinny physique, you continue to feel confident and motivated. Track all your activities.

• Watch your calories. Calculate everything and write it down in a diary. Strictly adhere to the volumes of the drawn up plan.
• Weigh yourself weekly. Are you gaining weight? Don't change anything and keep following the plan. Not gaining weight? Increase your daily calorie intake by 500 kcal.
• Take pictures. The mirror is subjective. But photographs rarely lie. Take pictures a couple of times a month. This way you can objectively evaluate your progress.
• Do not forget about the complexity of strength training. If you can hold your weight by 1.5 times while squatting, you will never be skinny again.

Diet for weight gain

This is a sample of a 3500 kcal diet for lean guys weighing approximately 81 kilograms (180 pounds). So if you weigh about 61 kilograms (135 pounds), this diet will not be suitable for you (well, unless you carry yourself out daily in the gym). Any diet is individual and should be based on your needs.

• Breakfast: 100 grams of oatmeal, 50 grams of raisins, one serving of yogurt.
• Snack: 100 grams of mixed nuts or one liter of milk or canned tuna sandwich.
• Lunch: 200 grams of spaghetti made from white flour of the highest grade with bolognese sauce and parmesan.
• Snack: 100 grams of nuts or a liter of milk or a tuna sandwich.
• Post workout shake: 1.5 cups whey + 60 grams oatmeal + milk + banana.
• Dinner: 200 grams of spaghetti made from white flour of the highest grade with bolognese sauce and parmesan.
• Before going to bed: cottage cheese, berries, flax seeds, fish oil.