Classic three-day training program. Three-day weight split: program for men. Features of a challenging workout

The first thing you should know: extensions muscle mass- it is hard work. You will have to work hard in the gym, and also eat a lot (especially for ectomorphs). Gaining quality muscle mass is a more labor-intensive process than losing weight. However, many athletes are looking forward to this period of training. It is also a prerequisite for successful training is to adhere to the correct regime. Nutrition is a very important factor, no less important than the training itself.

How and why do muscles grow?

Imagine what you are doing. Here comes the 7th repetition, you have already straightened your legs with difficulty and begin to doubt that you will do the eighth. But having done deep breath, you drop to parallel, or even lower! And so, through the pain and burning sensation in the muscles, you begin to slowly rise, feeling how your partner’s hands support and control this process. Of course, you got up safely and, as soon as you placed the barbell on the racks, you collapsed on the bench in exhaustion. This is mass training!

In addition to eloquently describing the moment of Friday's workout, this story is also good because it will help you understand when and why muscles grow. At the moment when you completed the eighth repetition, the muscle fibers of the working muscles were experiencing severe stress and tension. So big that it actually tore them apart. This happens during the last, hard reps. That's why it's so important to finish the set to the end, to the very limit, or even beyond it.

After training, muscle fibers present a pitiful sight: they are weak and destroyed, and need urgent resuscitation. So you go home and immediately take or. This can be done directly after training, in the gym. The main thing is to close the protein-carbohydrate window within an hour.

The protein-carbohydrate window is a state of the body when, due to depletion, it is in great need of nutrients. Closing the carbohydrate-protein window within an hour after training will give a powerful boost to muscle growth."

45 minutes after taking the cocktail, you need to eat a large portion of high-quality, healthy, high-calorie, varied food. This cycle should be completed with a healthy, full 8-9 hour sleep, directly during which recovery processes will take place over the muscle fibers. Muscles grow in your sleep, not in training!

How to train to grow muscles

A weight training program should consist primarily of basic exercises, because they are the ones that involve the greatest amount of muscle fibers. Knowing the process of muscle growth, you understand that the more muscle fibers you work in training, the more mass build up later. This does not mean that you need to train all muscle groups and do it for several hours; on the contrary, training to gain muscle mass should last no more than an hour, and there should be no more than 3 muscle groups working. Squats, of course, involve almost all the muscles of the body, but in a passive form. The target muscles are the quadriceps, hamstrings and glutes. They can be considered one muscle group - legs.

Mass training program

Enough theory! It's time to start practicing. But before that, you need to create a training program to gain muscle mass. The following factors must be taken into account:

1. Age. This is an important factor that may limit the list of exercises used during training. For example, it is not recommended to do deadlifts with heavy weights.
2. Health status. This aspect is no less important, because the goal of training is not only to gain muscle mass, but also to improve health, and not to destroy it. If you have the slightest doubt, it is better to consult your doctor before starting training.
3. Life schedule. I’ll explain with an example: a person working as a loader and an administrator in a computer club need different approaches to training, since one sits on a chair all day, while the other sweats.

There are quite a few such factors, because it’s not without reason that training to gain muscle mass with personal trainer often give a greater effect than fighting your reflection in the mirror on your own.

Training program for gaining muscle mass

Below you can find an example of a mass training program. Other than that good conditions practicing it will give results, but it is not the best approach. Better analyze your schedule, as well as other factors, and make up your own personal program to gain muscle mass, or order it written from a trainer. It will not necessarily be very different from this program, but this individual approach usually gives a greater effect than classes on programs downloaded from the Internet.

Day 1(chest, biceps)

• Bench press – 8-10x3
• Dumbbell press incline bench– 10x3
• Dips wide grip 10x2
• Standing biceps curl 10x3
• Standing dumbbell biceps curl 10x3

Day 2(back, triceps)

• Deadlift 10x3
• Pull-ups 10-12x3
• Bent-over barbell row 8-10x3
• Shrugs 12x3
• Dips narrow grip 10x2
• French press 10x3

Day 3(legs, shoulders)

• Squats with a barbell 10-12x3
• Leg press 10x3
• Exercise “Donkey” 15x3
• Military press 10x3
• Barbell row to the chin 12x3

Follow the recommendations given in this article, and your workouts to gain muscle mass will soon bring the first results! A prerequisite is correct technique performing all exercises in the weight training program. Do not take this lightly - in addition to the greater effect of training, you will also preserve your health.

Basic principles of a proper mass program

Any training program aimed at increasing muscle mass must, firstly, take into account; secondly, it should not be too heavy; thirdly, it must provide a competent recovery regime.

To fulfill these conditions, my program will be based on the following principles:

• Training 3 times a week– we will train no more than 3 times a week – Monday, Wednesday, Friday. This training regimen will be optimal from a recovery point of view.
• Split circuit based on antagonist muscles– to increase the effectiveness of training, we will build split schemes by combining: Monday – chest + back; Wednesday – quadriceps + hamstrings; Friday – biceps + triceps.
• 2 basic and 2 isolated exercises for each muscle - We will use a couple of basic and a couple of auxiliary isolated movements for each muscle group. Thus, the workout will include 8 exercises.
• Alternating exercises for different muscle groups – Optimal training of antagonist muscles involves alternating exercises. That is, first we do the first exercise for one muscle group, then the first exercise for the second, and so on. This will significantly increase the intensity of the exercise.
• High intensity in basic exercises – To obtain the main stress load, we will perform basic exercises with a large working weight in the average repetition range - 6-8 times.
• High volume in isolated exercises – We will perform isolated exercises in a large number of repetitions (15), combining them into. This will allow you to “acidify” the working muscles after strength training, and also reduce the time of the training itself.

Training program for gaining muscle mass

Monday (pectoral muscles + back)

Exercises	Approaches	Repetitions	Rest between sets
Bench press	3	6	3 min
Pull-ups with weight	3	6	3 min
Dumbbell Bench Press	3	8	3 min
T-bar row	3	8	3 min
Crossovers on the upper blocks in a superset Upper row to the chest on a block	3	15	2-3 min
Lying dumbbell flyes in a superset Bent-over dumbbell row	3	15	2-3 min
Stretching working muscles	2-3 min

Wednesday (quadriceps + hamstrings)

Exercises	Approaches	Repetitions	Rest between sets
Romanian deadlift	3	6	3 min
Leg press	3	6	3 min
Hyperextensions for hamstrings	3	8	3 min
Lunges on a step platform	3	8	3 min
Leg bending in the simulator in a superset Leg extension in the simulator	3	15	2-3 min
Stretching working muscles	2-3 min

Friday (biceps + triceps)

Exercises	Approaches	Repetitions	Rest between sets
Barbell curl	3	6	3 min
Dips with weights	3	6	3 min
"Hammer" standing	3	8	3 min
Close grip bench press	3	8	3 min
Lifting the barbell on a Scott bench in a superset Extension of arms from behind the head in the simulator	3	15	2-3 min
Bend the arms on the lower block in a superset Press down on upper block	3	15	2-3 min
Stretching working muscles	2-3 min

The technique for performing the exercises presented in the program can be found on our website by using the search.

• The total duration of the complex is 6 weeks.
• During this program, monitor your diet and intake. food additives– you should consume at least 2 grams of protein per 1 kg of your weight.
• Be sure to take it, this will allow you to maintain the intensity of your training at a high level.

Training program for gaining mass s is a basic training program designed to increase overall muscle size. This program does not imply specialization for any muscle groups. By and large, this is the training scheme that should be next after the training program for beginners.

Every exercise, every program, everything in bodybuilding and fitness has its place and time. First of all, you restored your muscles, worked on neuroconnectivity in order to increase the effectiveness of your future workouts. Now the time has come to take advantage of the accumulated resources and the question naturally arises of where to start your sports career.

The human body is a very balanced and cost-effective mechanism. Balance means that it is impossible to develop some muscles and muscle qualities in isolation from others. The profitability of the organism lies in the fact that it will not waste extra energy and resources, unless there is a compelling reason to do so. Therefore, in order for muscle fiber hypertrophy to occur, a progression of loads is necessary.

Essentially, muscle hypertrophy is the body’s way of adapting to the new load you give it every workout. This is why the load must progress if you yourself want to progress. But, since the body is constantly trying to be in balance, the mass ratio different muscles very difficult to change. The consequence of this is that small muscle groups impossible to build up without big ones. In addition, by training large muscle groups, doing basic exercises, it is easier to progress the load.

From the above it follows that it is easiest to gain muscle mass by training large muscle groups with basic exercises. In order not to reinvent the wheel, the training program for gaining weight follows this simple rules. Here I would like to make a reservation and say that these rules are relevant for all training programs, but their application varies depending on the purpose of the training. Training programs for more advanced athletes use a lot of tricks such as microperiodization, macroperiodization, drop sets and much more.

In this case, it is pointless to use all these tools. Firstly, they will only reduce the efficiency of your muscle growth, and secondly, their effectiveness will be lower when you need them if you use them prematurely. Current efficiency will decrease because these tools will simply reduce the intensity of the load or, on the contrary, will drive you into overtraining, and the muscles simply will not have the resources to recover. Future efficiency will drop because these techniques will no longer be something new for the body, which means it will not have to adapt to them. It has already been said above that hypertrophy of muscle fibers is a process of the body’s struggle with changing external conditions.

Your Mass Gaining Workout Program Needs One More Thing! The word “restoration” has already been mentioned above. The body needs resources so that it can recover from workout to workout. Therefore, you need to give up alcohol, get enough sleep and follow a bodybuilder's diet. The main thing is that the balance of calories in your daily diet is positive. Yes, you should consume more calories than you expend.

An important condition for recovery is training split, when in one workout you pump one muscle group, and in the next another, which allows the first to rest and recover longer. During the recovery period, the body reaches a peak point - supercompensation, when the muscle becomes larger and stronger, and at this moment it needs to be trained. A three-day training split is right for you.

Building muscle mass is a key goal for all bodybuilders. However, ordinary people involved in fitness or just wanting to start often set this goal for various reasons. This is especially true for people with. A properly designed training program for gaining muscle mass will help you very quickly achieve the desired result, but only if you follow your diet and daily routine.

Thus, after just a couple of weeks of training you will see noticeable changes. To start competent training, you need to figure out how to create good program

. Ideally, this should be done by a professional trainer. But if you want to figure it out yourself, learn the basic principles. They are suitable for both men and women.

Training rules

Basic exercises

• As mentioned above, every mass-building program should consist of bench press, squats, and deadlifts.
• . This is the exercise most often performed by gym goers. The pectoralis major muscle, as well as the triceps, are actively involved in the work. An alternative to a barbell can be a pair of dumbbells. . The best exercise for pumping up your legs is the squat. With the help of exercise, you can effectively increase the production of hormones in the body. Very often, beginners constantly skip leg workouts in order to once again
• train your chest and biceps. This is not correct, as the figure will become disproportionate. Thanks to the squat, the thighs, calves and buttocks are worked out.

. Another very popular exercise. It is considered very difficult and traumatic. To avoid injury, do all movements correctly. A huge number of muscle areas are involved in the work. Among them are the hips, buttocks, abs, back, chest. The muscles of the forearm are also pumped and the biceps are strengthened. There are several variations of the deadlift. Watch the special training video.

• After several weeks of such training, you can safely add other exercises:
• , and ;

or a barbell, etc.

How often should you exercise? In order to effectively dial a large number of muscle mass will suit you training. Most often, athletes exercise according to. This means that in one session you must load several large muscle groups at once. You can combine training for the chest and triceps, back and biceps, as well as legs and shoulders. This way, your muscles will have the opportunity to recover for your next workout.

Four days and five day split designed for working out the relief. It is best to exercise less, but more intensely.

A six-day training program can only be suitable for experienced athletes who have been training for more than one year. For beginners, it is enough to work one muscle group just once a week.

Approximate training scheme

If you are still new to the world of bodybuilding, then the best program training sessions for men and women will be given to you by an experienced mentor. The coach will monitor your progress and select the most effective exercises. You can, of course, do this yourself, armed with ready-made options.

The best program for beginners should consist of three days of indoor training. You should always have one rest day between workouts.

Monday

On the first day of your training week, you should work your chest and triceps. Effective workout may consist of the following exercises:

• Bench press
• Dumbbell bench press on an incline bench.
• Raising dumbbells to the side.
• Dips.

During heavy basic chest exercises, the triceps are always involved in the work. Start doing the bench press immediately after warming up. The first round can be done with an empty bar, and then exercise with a suitable weight, or with an increase in each approach.

The next exercise will be an incline dumbbell press. You can also exercise with a barbell. The upper chest receives the maximum load. Perform four sets of twelve repetitions each.

To make your chest more prominent, start moving the dumbbells to the sides. After this, you need to move on to triceps training. The French press is a great way to load the target muscle group. It is best to use a barbell with a Z-bar. The last basic exercise should be dips. It is advisable to do it to failure, so you will “finish off” the muscles.

Wednesday

On Wednesday you will work your back and biceps. To pump up these muscle groups you must do:

• , if you don’t know how, then a special one will help you;
• Deadlift or barbell row.
• Lifting dumbbells for biceps.

At first training day It's best to do four sets of pull-ups. The number of repetitions can be individual. Next you should do deadlifts. After the warm-up set, perform three sets of twelve repetitions each. Barbell rows are an alternative way to pump up your back muscles.

Start your biceps exercises with special barbell curls. You should do four sets of ten repetitions each. Practice without cheating. Work only with the help of biceps forces. You can finish the training day with dumbbell curls with a hammer grip.

Friday

During classes, you need to effectively load the muscles of your legs, as well as your shoulders. Ready program pumping target muscle groups may consist of the following exercises:

• Squats.
• Barbell press in a sitting position.
• Barbell row to the chin.

Particular attention should be paid to the squat. The technique of performing movements must be ideal. This way, you can protect yourself from unwanted injuries. Keep your back straight. Next, you can perform a leg press. Best of all, you will pump up your thighs and buttocks.

You can train your abs every second session. This muscle group is capable of recovering very quickly. Regular crunches and leg raises will suit you.
But remember that the abs always work during basic exercises.

Training scheme for experienced athletes

The athlete should alternate difficult workouts with easy ones. This way, the muscles will receive the necessary stress for further growth, and the process of gaining weight will accelerate.
Features of a challenging workout:

• During a workout, a bodybuilder should load only one muscle group.
• Work your ass off. After training, you should not have any energy left.
• Exercise using heavy sports equipment.
• Perform four sets of the exercise, 8 reps each.
• Work in pairs with a partner. This way, he will be able to support you during the bench press, squats, and other complex movements.
• Exercise 5-6 days a week. You can devote a separate day to training your legs, back, chest, biceps and triceps.
• Remember or write down your maximum strength indicators in every exercise. Try to beat them in your next workout. It's best to focus on performing heavy compound movements.

Lightweight Workout Features:

• Perform 5-6 exercises in one lesson.
• The main goal is to accelerate rehabilitation processes in the body.
• Exercise using light weight sports equipment.
• Train three times a week
• You can do some isolation exercises.
• Next week, exercise using the split system. On rest days, run at the stadium.

Diet

Various programs for gaining muscle mass will not be effective if the athlete does not eat properly. Basic principles of the recruitment diet:

• You need to eat frequently 6-12 times. Use only healthy foods, try to limit yourself to sweets and starchy foods.
• You need to eat high-calorie foods such as porridge.
• You should take in more calories per day than you burn.
• Do not eat fast carbohydrates and fats. The main goal of an athlete is muscle mass, not fat. Products such as sausage, mayonnaise, cakes, rolls, lard are considered very harmful. They contribute to the accumulation of excess fat deposits and slow down metabolism.
• After a hard workout, you can eat a chocolate bar, but it is advisable that it be protein. Thus, you can not only lift your mood, but slightly increase insulin secretion. This anabolic hormone can also affect the process of gaining high-quality muscle mass.
• Drink plenty of fluids. Avoid dehydration during exercise. Bring a bottle of still mineral water to class.
• You should eat the lion's share of food in the first half of the day. Breakfast is very important for an athlete. It is in the morning that we get a boost of energy for the whole day. Never overeat at night. For dinner, it is best to eat salad without mayonnaise, eggs, low-fat cottage cheese, and fish. The portion should not be very large.
• Don't eat food half an hour before going to the gym, you may simply vomit.
• You can't go to training hungry. Food will provide the athlete’s body with energy.
• 30 minutes after power load you must eat to close the protein-carbohydrate window (during this period the athlete’s body must receive useful nutrients to stimulate fast growth muscles). If you don't have the opportunity to have a full meal, be sure to eat a couple of bananas or drink a protein shake.

Most often, athletes consume the following products:

• Lean poultry or seafood.
• Kefir, cottage cheese and milk.
• Chicken eggs.
• Beans, beans and peas.
• Various cereals, as well as pasta.
• Fruits and vegetables.

Relevance of sports nutrition

Many inexperienced athletes often mistakenly believe that without special sports nutrition You cannot gain large amounts of muscle effectively. Protein shakes completely optional for beginners. They should only be taken if you are unable to eat well throughout the day. You can also consume protein in between meals. During the period of mass gain, bodybuilders often take high-protein or creatine.

In this article you will come out best exercises for gaining muscle mass, which will make your workouts more effective and make your muscles grow.

Each workout consists of various exercises, a certain amount repetitions. A set of exercises compiled without a specific goal can be a waste of time. If you want to increase muscle mass as quickly as possible and develop strength indicators, then you need to take a responsible approach to choosing the necessary mass exercises.

Let's define what basic exercises for gaining muscle mass are and why they are called that. These are movements that involve at least 2 joints, for example, for the biceps, these are pull-ups, because they involve the elbow and shoulder joints. But this does not mean that this is the “base” for muscle growth. You can gain weight without heavy exercises such as squats and deadlifts. Beginners need to work with isolating movements for several months and pump up all muscle groups and only then move on to more complex movements.

The exercises presented below are the most effective because they involve large muscle groups and well load smaller ones and stimulate maximum release of the hormone testosterone. You may notice that they are divided into 3 categories:

1. Exercises with dumbbells.
2. Exercises with a barbell.
3. Bodyweight exercises.

Studying various training programs, it can be noted that primary attention is paid to exercises with dumbbells and barbells. They are best suited for targeted training of certain muscle groups, only then should you move on to isolating exercises on machines. However, their effectiveness is lower than that of exercises with dumbbells and barbells.

The Smith machine press is not as good as the dumbbell or barbell bench press. The machine leg press is not as effective as weighted squats. And pull-downs on the upper block are not as effective as pull-ups.

If you are a complete beginner and are just about to go to Gym, then basic exercises for gaining weight will not suit you. First you need to prepare your ligaments and joints for working with weights and only then move on to heavy multi-joint exercises with barbells and dumbbells.

Here you will find classes for the first month.

Here is a list of the 7 most effective exercises. If your goal is to build muscle, then be sure to add them to your training routine.

Squats

This is the main exercise for developing strength and building a muscular body. No training program should be complete without it. Typically, squats are performed with a barbell in a squat rack. The exercise affects not only the leg muscles, but also the entire top part bodies. Squats are like a hormonal nuclear bomb for the body, causing every part of the body to become stronger and bigger with each repetition.

Deadlift

The second most effective exercise, which helps to quickly gain muscle mass and makes a person strong as a bear. Similar to squats, it is performed only with a barbell.

Dips

The exercise is often called "upper body squats," and for good reason. The main load falls on the muscles of the shoulders, chest and triceps. This good exercise for a general workout of the upper part of the human body. Push-ups are performed on parallel bars specially designed for this purpose.

Sometimes it turns out that even the strongest weightlifters cannot do even a couple of pull-ups. This is a great exercise for working your back and biceps muscles. If possible, you should give preference to it rather than pulling down on a high block.

Bench press

This basic exercise to work the muscles of the upper body. There are several options for performing the exercise: barbell bench press, dumbbell bench press, incline barbell press, incline dumbbell press.

Standing press

Just like the bench press, there are several variations to perform the exercise. These are presses with dumbbells or a barbell, standing and sitting. You can also use the Arnold press or the overhead press. Shvung press is also popular.

Both barbell and dumbbell variations are great exercises for the upper back. You can choose the age-old option - traction T-bar to the chest. While many exercises using machines do not bring tangible benefits, deadlifts horizontal block to the chest is very effective.

Squats are the main exercise for developing strength and building a muscular body. No training program should be complete without them. Squats are like a hormonal nuclear bomb for the body, causing every part of the body to become stronger and bigger with each repetition.

How to do the exercises correctly

For maximum training results, all movements must be performed under control, with correct technique and with a sufficient level of intensity. Let's look at each point in order.

Under control- means performing a movement using force working group the muscle we want to pump. There should be no throwing of projectiles, jerking movements or uncontrolled returns to the starting position. The target muscle group will pump well only when it is fully engaged and under tension. Neuromuscular connection (mental connection between brain and muscles) - in simple words, you should feel how your muscles contract when doing exercises. Thanks to this, strength increases faster, more muscle fibers are involved in work and they grow faster.

Correct technique It is needed not only for safety during training, without it there will be no point in exercising. The simplest example is when performing a bench press to train your chest, you can pump your back, triceps, shoulders, even legs, but not your chest. The target muscle simply will not be included in the work and you will never pump it up, and you will also load other fibers so that they will not work efficiently in their main movements.

Intensity determined by the number and pace of repetitions. The classic exercise scheme: strong, quick lifting of the weight and a calm, smooth movement in the negative phase.

How to do an exercise to gain muscle mass, fast or slow? It is necessary with a quick movement, in which you feel the muscles working, to lift the weight and slowly return it to its original position.

The best exercises for gaining mass in different muscle groups

Now let's look at the most effective exercises for different parts of the body. Here you will find many of the exercises from the previous list.

For the pectoral muscles

• Bench press. The main exercise for the muscles of the upper body. It is so popular that it is often given a special day every day. training programs.
• Bench press on an incline bench. Often professional bodybuilders make it their main thing.
• Dips. Great exercise, which is called "upper body squats."
• Bench press with dumbbells. You'll really feel your pecs working with this variation of the exercise.
• Bench press with dumbbells on an incline bench. A good alternative to the incline bench press.

This list does not include some variations of the exercise, since they have a shorter working distance when pressing, and the emphasis is on the triceps.

For back muscles

• Deadlift. No other exercise works the back muscles as effectively. Even simply holding the barbell initial position leads latissimus muscles back under extreme tension.
• Pull-ups. The exercise is much better than the high pulldown. You can do one pull-up, two pull-ups. You can do two pull-ups, try for a third rep. If you can't do it even once, use a pull-up rack.
• Bent-over barbell row. No workout should be complete without this exercise, especially with the barbell.
• Bent-over dumbbell rows. An excellent choice after the previous exercise, especially if you have weak lower back muscles.
• Power clean. Explosive movements effectively work the back muscles, from the trapezius and below.

For shoulders

• Standing press. An exercise that has remained a staple in many training programs for decades.
• Shvung press. A similar exercise to the previous one, only with a larger explosive movement.
• Bench press. Yes, you read that right. When performing the exercise, the deltoid muscles are wonderfully worked out. If on a training day dedicated to working out pectoral muscles, you perform several variations of bench presses, then you don’t have to select a separate exercise to work on deltoid muscles on a training day dedicated to working the shoulder muscles.
• Seated overhead press. Great choice. Your arms should be lowered to parallel to your shoulders relative to the floor.
• Seated press with dumbbells. The execution is a little easier, since the hands with dumbbells can be placed in a more natural position.

For legs

• Squats. Basic exercise, nothing more to add here.
• Front weight squats. Another popular exercise among bodybuilders. The exercise is more difficult to master, but the benefits from it will be enormous.
• Deadlift from the knees. Strengthen your hamstrings.
• Leg press. A good alternative if you don't have access to a squat rack.
• Forward lunges with dumbbells. Another basic exercise for working the leg muscles.

For arm muscles

• Pull-ups reverse grip. Incredible exercise(palms facing the face) to work the biceps. Probably even better than bends hands with weight on biceps.
• Close grip press. The exercise allows you to redistribute the weight of the projectile to the triceps.
• Dips. This arm exercise is better than many others that target specific muscles.
• Biceps curls with barbell. Classic.
• Bend your arms behind your head for triceps while sitting. Allows you to work with heavy weights and work out your muscles well. An assistant is needed to monitor the correct execution.

Worth mentioning

• Press crunches with weight. Don't chase quantity, add weight and pump up your muscles well.
• Shrugs for training the trapezius muscles. Can be performed with heavy weights to quickly increase the volume of the trapezius.
• Torso twisting on a block. Forget crunches on the floor, add weights and get 6-pack abs.
• Hanging leg raises. Exercise helps not only to work out the muscles of the torso and stretch the muscles before more complex exercises, but it uses the rectus and oblique abdominal muscles well, allowing you to get excellent appearance press.
• Seated leg raises calf muscles. The best way work your calf muscles.