How to build muscle and gain mass? Basic training program

How to pump up and gain weight?


Do you want to pump up quickly from scratch? To do this, you will need three short strength training sessions per week – and 5 basic multi-joint exercises. The program described in the material will help in just 6-8 weeks to gain noticeable muscle mass, pump up and create an athletic physique.

The secret of success is based on progressive load – it is the regular increase in working weight that makes the muscles grow. In addition, the basic program for pumping muscles involves training with a barbell – which allows you to simultaneously load all large muscle groups.

How to pump up fast?

Basic training program

The basic training program described below is a barbell lifting program aimed at increasing strength. If muscle strength increases, then along with proper nutrition, the volume of muscle fiber will begin to grow.

The fundamental difference between exercises with a barbell is that when they are performed, several large muscle groups are included in the work at once – that is why they are called multi-joint. In turn, exercise on simulators is more often isolating.

In order to build up, it is important to focus on the main exercises – honing their technique and constantly increasing the load. The advantage of barbells is that when using small pancakes, you can literally increase the weight by 1-2 kg – while the load in the simulator changes in larger steps.

The main weight exercises

The proposed program is based on five basic barbell exercises that force all the large muscles of the body to work in combination. This allows not only to develop muscles, but also to work on creating an athletic figure with broad shoulders and strong arms.

Also, the program (as a warm-up) uses functional exercises that not only improve coordination of movements, but also affect the development of the muscles of the press and core, as well as develop the general symmetry of the muscles.

Rules for fast muscle growth

For muscle growth, a regularly increasing load is necessary – using the same weight in the exercise for weeks, you will not achieve muscle gain. This is why it is important to record working weights in your workout diary.

  1. Increasing the load means not only an increase in working weight, but also the development of the connection between the muscles and the brain . Learning to use willpower to tense muscles during the exercise will greatly increase the effectiveness of training without using heavy weights.
  2. Nutrition plays a key role in the success of the training. In order for muscles to grow quickly, the body needs additional calories – at least 10-15% of the daily norm. Remember, too, that weight gain is impossible without lots of the right carbs.
  3. 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 not recommended to overload yourself with other sports activities (jogging, swimming, football or skiing) on ​​rest day

A program to pump up quickly

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 and exercises on the press – 5-10 minutes
  • Barbell Squat – 3 sets of 5-8 reps
  • Bench press – 3 sets of 5-8 reps
  • Barbell Deadlift – 1-2 sets of 5-8 reps
  • Cardio and cool down – 5-10 min

Workout B

Training rules

Pay special attention to your barbell technique – if you are a beginner and just starting out with strength training, increase the number of repetitions from 5-8 to 10-12, and also always use the help of a trainer or safety partner.

Rest between sets of exercises – at least 90 seconds, during which you should not just sit and scroll on the Internet, but walk around the room or do light muscle stretching exercises. The break between different exercises is approximately 2 minutes.

Nutrition before and after exercise

Strength training on an empty stomach harms muscle growth – the body needs energy to exercise to its fullest. You must either 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.