How to gain muscle mass at home in a month?

We have prepared a course program that gives the body additional relief, without leaving home, after a month of compliance with the regime. The description of the training program with dumbbells is given below, we will talk about the basic conditions of the entire muscle mass.
Basic Rules for the whole muscle mass
Power

It is impossible to gain weight without proper Nutrition. Loads direct calories to the necessary places, make the process of processing incoming products balanced. Without the right amount of nutrients, the effect of exercise will be minimal, and the body will switch to another mode of metabolic metabolism.

The basic rule of Nutrition when gaining muscle mass is to consume more calories than the body can burn. Food is divided into small but frequent receptions, on average 5-6 times a day. This concept will allow the muscles to receive the necessary Nutrition throughout the day. In addition, frequent feeding prevents the appearance of fatty deposits, as the body has time to process the incoming small portions.

It is also important to count calories, because low-calorie foods are much slower to digest, give insufficient energy efficiency. A ratio of nutrients, basic estimate:

Carbohydrates-50-60%.
Proteins-30-35%.
Fats — 10-20%

How to gain muscle mass at home in a month?

The rule does not belong to the category of mandatory, it is worth listening to internal sensations and then it will be possible to find a personal ratio for the entire muscle mass, ensuring the stability of cell growth.
Load

When performing exercises, it is worth monitoring the correctness of the technique of execution. It is allowed to reduce the number of repetitions, but the technique is the basis. After achieving the right technique for performing exercises, compliance with quantitative recommendations is renewed. In this case, the recommended number of repetitions increases with each new week.

Such a mode of execution will allow to activate the muscles, enter the state necessary for cell growth. If you feel tired, there is an awareness that the muscles refuse to work, completely stop the approach. Working on Wear will not bring a positive result, because catabolic processes are then triggered, and the body uses muscle tissue to produce energy.
Training rules for mass gain

The program is built on the principle of fractional training. This method involves dividing the training process into parts, each paying attention to a specific muscle group. In the program, from sports equipment, only dumbbells are involved, which makes the technique available for use at home. The basis of training is the principle of high-intensity courses, which creates conditions for accelerated growth of muscle mass.

Structure

Training on this principle is easy, it is enough to understand the structure. Each lesson includes 6 exercises, which are divided into 3 supersets of 2 exercises. Execution occurs successively without interruption for rest, only at the end of approaches of the superset pass to the next. The designation of supersets is formulated in the sequence: A1 + B1, A2 + B2, A3 + B3.
Growth

Maintaining fixed muscle growth is the basic task of the student. To do this, strictly follow the diet and training. The complex is composed in order to load the muscles of the body each time in a new way, which leads to the activation of the processes of recovery of muscle fibers, the growth and thickening of tissues.

It is important to adhere to the planned pace of performing the exercises of the program. On average, the eccentric phase (moment of stretching the muscle), takes 2 seconds, the concentric phase (contraction of the muscle), takes one second, the stop at the top and bottom of the pause is not provided. The sequence of performing exercises for the training period is as follows:

1 Week: 4X10.
Week 2: 4X12.
Week 3: 5X10.
Week 4: 5×12.

Thus, each subsequent week of training will be characterized by an increase in intensity to form an optimized load leading to increased growth of muscle tissue.

How to gain muscle mass at home in a month?
Training program

The following is a detailed Description of the program of strength exercises for a month with the use of dumbbells.
Training # 1

In the process, the upper part of the trunk is worked out, the chest and back are involved.

A1. Dumbbell bench.
B1. Traction “hammer” with inclination.
A2. Push-ups with dumbbells with outstretched arms.
B2. Raising projectiles to the sides by leaning.
A3. Push – up with dumbbells putting your hands shoulder-width apart.
B3. The thrust of the projectile is lying down.

Each following week, the intensity increases according to the above recommendation.

After each second exercise, make a one-minute rest.
Training # 2

Hands are included in the work, dumbbells are also used in the role of the projectile. The execution algorithm is as follows:

A1. Lift your biceps.
B1. Extension of the arm behind the head.
A2. Lift with the handle “hammer”.
B2. Take your hands back while leaning.
A3. Bending of squatting straight arms.
B. 3. Push-up with narrow arms.

We follow the technique of performing exercises, do not forget to increase the intensity every week.
Training # 3

How to gain muscle mass at home in a month?

We include the lower part of the trunk in the work, the legs and the press are involved. We follow the breathing, do not forget to rest after every second exercise.

A1. Squats with dumbbells.
B1. Exercise Lumberjack.
A2. Slits forward with a projectile.
B2. Rotation of the dumbbell above the head.
A3. Technique Squats “Goblet”.
B3. Twist.

We remember the increase in intensity, compared to the course Week. Also, do not work on wear – it does not build, but destroys the muscles.
Training # 4

In this training we introduce the shoulders. The study follows the same principle, taking into account the intensity, the technique of breathing, the correctness of performing each exercise.

A1. Press the head.
B1. Raising dumbbells on the sides standing.
A2. Arnold’s Press.
B2. Chin Traction.
A3. Lift the dumbbells with straight hands in front of you.
B3. Lift the shoulders.

How to gain muscle mass at home in a month?

It is extremely careful to treat the weight of the projectile. Not to immediately grasp the maximum, it is worth choosing the weight in such a way that it would be possible to repeat the recommended number of repetitions until the end of classes.
In conclusion

The program is designed taking into account the average physical condition of the student. If the level of readiness of the athlete is assessed as initial, then first you need to work on increasing endurance, improving the general physical indicators of the body. Once you have the feeling that the program does not provide the load required by the muscles, improve it by increasing the working weight or the number of repetitions in the approach. Replace some exercises, which will allow the muscles to work with more productivity.

Home physical activities with dumbbells will suit busy people who want to bring order to the body, develop muscle mass. For a short period of time, the relief will change, the muscles will increase and become more detached. In the pursuit of intense physical exertion, do not neglect the dietary rules, because even properly performed exercises will not give the desired effect without energy strengthening. In case of difficulties with the use of the necessary amount of calories, it is not forbidden to seek help for sports supplements, Special Nutrition.

This training program is suitable for girls. In this case, the working weight is reduced to an acceptable weight. The number of repetitions is also reduced by 2 points, that is, from 10 to 8 and from 12 to 10, respectively. The rules of Nutrition, compliance with exercise and breathing techniques for girls remain the same.