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;
- Girls who want to gain muscle in certain areas. For example, in the area.
- 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 “?”.
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.
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:
- Pumping the maximum number of muscles V. You don't need to do a lot of exercises and take up precious training time. The workouts are short and effective;
- 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.
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.
Nutrition and regimen
When recovering from training, use the following recommendations:
- Consume 500-1000 more than your daily value. The best product for gaining calories is milk. It can be replaced with kefir or fermented baked milk;
- Use, which actually 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. 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?
Share your results and opinions in the comments!
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Toned abs in a month sounds fantastic. However, effective workouts and a balanced diet can make this a reality, and within a month you will be showing off a toned stomach.
2 - Train correctly
Russian crunches with weights
Exercise "mill" with a kettlebell
And one of the effective exercises at home is the “Folding Knife”.
Jackknife exercise while lying on your side
Complex exercises for all groups at home
Raising legs to arms from a lying position. Lie on your back, raise your arms up. As you exhale, bend at the waist while raising your arms and straight legs so that your knees and elbows meet. As you inhale, lower yourself to the starting position. For additional resistance, you can use a medicine ball.
Raising legs to arms from a lying position
Exercise "Frog". Lie on your back, straighten your legs. Bend your knees and place your outer thighs on the floor with your feet together. Cross your arms in front of you. As you exhale, twist your body ¼ of the way up. Inhale and come back.
Exercise "Frog"
- All popular abdominal exercises - a complete base of exercises for the abdominal muscles.
- Exercises with a fitball for the press - a set of exercises for pumping with a ball.
- Abdominal exercises with dumbbells - even with a little weight you can pump up your muscles.
- Abdominal exercises with weights - a selection of interesting movements for those who have weights at home.
- Abdominal exercises with a barbell - for the lucky owners of a fitness membership.
Monthly program for girls
Program B is designed with several simplifications and is more suitable for girls. Each triset must be performed 2-4 times, depending on preparation.
Abs in a month for a girl
Triset 1 - upper press
Triset 2 - oblique muscles
Triset 3 - lower press
* - The service is in beta testing
If you really decide to pump up your abs in a month, strictly follow the chosen training program for your abdominal muscles and adhere to the principles of proper nutrition. Visualize the abs you want to achieve, lead an active lifestyle, praise yourself for your efforts, and then toned abs will become a reality in just a month.
Of course, we are talking about more time than 10 minutes per day, but you will get longer-term results!
- How to properly pump up the press - basic aspects of training: Time, Frequency and Volume.
- How to quickly pump up sculpted abs - gym programs for all levels.
- The application "Abs in 30 days" - how to make training even more fun and interesting.
- The Abs Workout app - workouts and exercises for the abs and waist is simple and clear.
Sports nutrition for quick results
Sports nutrition – L-carnitine, fat burners – will help speed up the fat burning process. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.
| Protein isolate | It features a deep degree of purification from impurities. Contains less lactose and fat, but more pure protein. Taking isolate is recommended for those who want to lose weight. |
| Pre-workout complex | Increases productivity during sports, strength, endurance, recovery speed between approaches. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
| BCAAs | Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass. |
Ab workout supplements for men
Syntrax | Nectar?
Stir one measuring spoon of powder into 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.
Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body.
Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.
SciTec Nutrition | Hot Blood 3.0?
1 scoop per 250-300 ml of water and 30 minutes before training
Moreover, you can buy Hot Blood both for weight training and for cardio training, including high-intensity training. Considering the optimally thought-out composition, the drug is recommended without fear even for those types of training in which the pulse rises to serious levels.
FIT-Rx | Multi Man?
1 tablet 1-3 times a day with meals. Duration of treatment is 3 months.
Multi Man is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals needed by the male body, plus enzymes that promote better absorption of nutrients.
Multi Man is an all-natural formula containing chelated minerals.
- Activates the body's antiviral defense
Geneticlab Nutrition | BCAA Pro?
mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training
BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.
Optimum Nutrition | Daily Fit?
Take 2 capsules 30-60 minutes before morning and afternoon meals
A new development from Optimum Nutrition provides a safe fat burning process with high results due to the presence of red and black pepper extracts. Research conducted by the company made it possible to determine the most accurate and working dosages of ingredients. This gentle fat burner contains no stimulants or questionable additives. Daily Fit contains thermogenic supplements containing green tea extract, red pepper extract, black pepper extract to speed up metabolism and carnitine for effective fat burning. Supports metabolism in the body, helps burn fat. Fat burner for weight loss Daily Fit is great for both men and women.
Fat burners to create perfect abs
Diet and training are key components of any fat burning program, as anyone who wants to quickly get perfect abs should know. If you are serious about this matter and want to burn absolutely all excess fat, then you need support in the form of special sports supplements - and collagen.
These supplements are safe and contain ingredients that have undergone clinical trials.
Supplements for abdominal training for women
Geneticlab Nutrition | ISO Pro 90?
2 scoops (33 g). Mix a portion of powder with 250-300 ml of drinking water. Take between meals or after workouts.
By getting protein from regular food, you acquire fats and carbohydrates, the excess of which negatively affects your figure and well-being.
Geneticlab Nutrition has developed ISO PRO - whey protein isolate. It is made from natural milk and contains up to 97% pure protein, only 1% fat and 0.5% carbohydrates.
ISO PRO required:
in large quantities for bodybuilders and everyone who wants to create luxurious muscle relief;
for those who are obese and want to lose weight.
It relieves the feeling of hunger for a long time, does not give the body excess carbohydrates and forces it to spend a lot of energy on the absorption of polypeptides.
Benefits of Geneticlab ISO PRO:
The product contains no sugar - ideal for diabetics and those on a strict diet.
It does not contain lactose, so it is easily and quickly absorbed by the body.
Impeccable composition: proteins and the amino acids they contain help the body quickly recover after physical activity, build muscle mass, and strengthen the immune system.
The isolate is produced through careful microfiltration in order to obtain pure polypeptides while maintaining all their beneficial properties.
Ingredients: whey protein isolate, alkalized cocoa powder, emulsifier – lecithin, food flavorings, sweetener – sucralose.
VPLAB Nutrition | LipoJets? Green coffee extract is involved in fat metabolism and also reduces glucose absorption, which will help normalize blood sugar levels and reduce the number of snacks.
Cocoa extract combined with L-theanine helps increase the neurotransmitter dopamine, the “happy hormone,” which will further help suppress appetite and facilitate fat burning.
Ginseng extract will increase your physical performance without depleting the body's natural reserves, which will allow you to train as efficiently as possible and bring you closer to achieving your cherished goal in the shortest possible time.
LipoJets does not contain geranium, which is a strong advantage compared to similar products.
IRONMAN | Collagen-C?
Collagen
take 6 capsules before and after training
The formula contains collagen hydrolyzate, gelatin and vitamin C in a special ratio. This is a unique source of hydroxyproline and oxylysine - amino acids that, in combination with vitamin C, ensure rapid restoration and strengthening of connective tissue, especially after injury and in the postoperative period. Contains 40% protein in the form of free, active amino acids, instantly absorbed by the body.
Ingredients: Rousselot Angouleme collagen hydrolysate, gelatin, ascorbic acid.
Nutrient content per serving (12 capsules): protein 3.85 g, free amino acids 1.54 g, di, tri, tetrapeptides 1.4 g, carbohydrates 0.75 g, fat 0 g, calories 18.5 kcal, moisture 0.14 g, vitamin C 60 mg.
1 tablet 2 times a day with meals
Multi Woman is a balanced, highly effective vitamin and mineral complex, which includes a full range of vitamins and minerals necessary for the female body.
Multi Woman is an all-natural formula containing chelated minerals.
Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements.
Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted.
It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state.
-Activates the body's antiviral defense
- Normalizes biological processes in the body
- Activates physical and mental activity
- Reduces blood cholesterol levels
- Accelerates energy and lipid metabolism in the body
- Stimulates the central nervous system, cardiovascular and immune systems.
One serving (1 tablet) contains: Potassium 5.6 mg; Sodium 1.6 mg; Magnesium 22.7 mg; Calcium 83.5 mg; Phosphorus 66 mg; Zinc 5.3 mg; Iron 0.76 mg; Iodine 47.5 mcg; Chromium picolinate (including chromium) 10 mcg (1.2 mcg); Selenium 8.75 mcg.
Vitamins: C 14 mg, E 3.5 mg, B1 0.48 mg, B2 0.45 mg, B6 0.62 mg, B12 0.28 mcg, folic acid (vitamin B9) 94 mcg, biotin (vitamin B7) 35.1 mcg, A 0.5 mg, niacin 4 mg, pantothenic acid (vitamin B5) 2.7 mg, D3 1.5 mcg.
Ingredients: Dicalcium phosphate, microcrystalline cellulose, maltodextrin, vitamin premix (Vitamin C, niacin, Vitamin E, pantothenic acid, Vitamin B6, Vitamin B1, Vitamin B2, folic acid, biotin, Vitamin B12), potassium iodate, raw materials for the production of biologically active additives "Selenium-spirulina-S", magnesium oxide, chromium picolinate, zinc citrate, potassium citrate, anti-caking agents (silicon dioxide, magnesium stearate), complex food additive (medium chain triglycerides, sodium caseinate, glucose syrup, emulsifier citric and fatty glyceride esters acids, antioxidant mixture of tocopherols), 3-substituted sodium citrate, vitamin D3, ferrous fumarate, Vitamin A.
Another reason why bodybuilders fail to cut fat to consistently low levels is because it takes a long time to see results. Scientifically developed fat burners will help you remove all excess fat faster.
Is it possible to pump up your body in a month? Some people believe that the answer to this question is “no,” especially if we are talking about home workouts and not the gym. In fact, even in such a short period, you can significantly improve your physical fitness if you eat right and exercise regularly.
Pump up in 30 days
Get in shape in a month through exercise
Even without using exercise equipment, you can work out all muscle groups.
Squats for legs. This is a classic exercise that will work the buttocks and hamstrings. Place your feet slightly wider than your shoulders, squat until your thighs are parallel to the floor or deeper. Keep your back completely straight. Do not lift your heels off the floor. Hold dumbbells in your hands.
Push-ups for chest and triceps. With your arms wide, your chest muscles will work, and with your arms narrow, your triceps will work. Do both of these types of push-ups.
Deadlift for the back and buttocks. Take dumbbells or a barbell in your hands (if you don’t have them, a flask with water). Place your feet shoulder-width apart and bend your knees slightly. Start bending forward, your back should be straight.
Ab crunches. Lying on the floor, perform shoulder and shoulder blade lifts. Make sure your back is round, your lower back is pressed to the floor, and your chin is not touching your chest. Perform twists until a burning sensation appears in the abdominal area and at least 10 more times after these sensations appear.
Start performing each exercise (except for abdominal crunches) with 6-10 repetitions and gradually increase the load. Perform at your best.
Nutrition for muscle growth
If you diligently perform all the exercises, but at the same time neglect normal nutrition, all your work will come to naught. First of all, you need to significantly increase the amount of protein in your diet. It can be obtained from lean meats, beans and dairy products. You can also purchase a protein shake at a sports nutrition store to make this task easier.
Forget about three meals a day. You need to eat five times a day if you want to build muscle quickly. An hour before training, you need to eat complex carbohydrates, such as porridge. And after training - proteins. And, of course, it is important to give up junk food (fast food, soda, etc.).
Now you know how to pump up in a month at home. The main thing in this matter is consistency. Don't skip workouts and meals, follow a sports regimen, and the results won't take long to arrive. You shouldn’t start your “new sports life” on Monday; start exercising right now.
Some people are sure that it is impossible to get in shape in a month even in the gym under the guidance of the most experienced trainer. In fact, in such a short period you can significantly improve your physical fitness if you follow all the rules of proper nutrition and exercise regularly. Of course, you won’t be able to gain or lose 50 kg in 4 weeks, but already during this time you can see significant results from your work.
Factors influencing the result
There are a few basic factors to consider before starting a training program:
- . Some people go to the gym as if they were going to work, without enjoying the process. You should go to training with pleasure or not at all, because motivation is the key to success. You need to set goals, carefully write out the initial program, and keep a diary.
- . It's a shame, but this is an important factor. Both when losing weight and when gaining muscle mass, genetic predisposition plays a role. But building an ideal body is possible for everyone, but people with poor genetics will have to make more efforts and motivate themselves more actively.
- Initial weight. This is the fundamental factor. An overweight or obese person will not get into optimal physical shape in a month; sometimes it takes years. However, if you need to lose 5 kg, then in 4 weeks it is quite possible to do this.
How to achieve visible results?
The only option for obtaining a stable result consists of three components - proper training, proper nutrition and sufficient recovery.
Proper training involves the use of basic exercises that will involve large muscle groups. It is important not to forget to increase the load.
Food should be natural, rich in protein and carbohydrates. However, if you need to lose weight, then the amount of calories consumed per day should not exceed 2000.
Attention should be paid to getting enough sleep during the day and at night. The fact is that muscles do not grow during training, but when a person rests. Do not neglect the rules of rest between approaches and night sleep. The best option would be to sleep 6 hours a day and fall asleep for 1-2 hours during the day.
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 ,
Many people wonder how to pump up at home in a month? Reputable bodybuilding trainers express only positive opinions about this issue. With diligence, dedication, and a clear program, any beginner can achieve the required result.
Required equipment
To start training, you need equipment:
- shells;
- wall;
- mat, karemat;
- musical equipment;
- sportswear;
- place for sports.
To assess the clarity of the movements performed, you need to install a mirror. It is for this purpose that in many gyms group classes are held opposite the mirror wall.
The equipment should cover all the needs to decide how to build muscle in a month:
- barbell;
- Hula Hup;
- jump rope;
- emphasis for pumping individual muscle groups;
- scales;
- stopwatch;
- circle.
Doing exercises can damage a tendon or pull a muscle. For this reason, there should be a first aid kit in the training room.
Desired content set:
- anesthetic gels;
- warming ointments;
Paying attention to your health will help you achieve unprecedented results, just by taking the right pace. Before deciding on a training program, undergo a medical examination. Collect information on contraindications. Then get advice from an experienced trainer, or better yet, work with him individually for at least the first couple of months.
To solve the dilemma of how to pump up in a month, an inexperienced athlete begins to quickly increase speed. Sudden jerks can end in disaster. The desire to get a final positive result in a short time can incite you to take the wrong steps.
Properly selected exercises effectively develop muscle mass. The most popular request on the Internet is: how to pump up your butt in a month? By identifying the main problem, you can evenly distribute the efforts of the training process.
A person loses weight evenly. Massages and dietary complexes increase the rate of reduction of the fat layer and increase the tone of selected parts of the body.
Experienced athletes recommend:
- study four days of the week;
- the minimum daily water intake is two liters;
- consume a certain amount of calories (the “multiples of 40%” rule - carbohydrates, proteins 40%, fats 20%);
- get enough sleep, 8 hours of rest;
- record progress with photographs, videos, centimeter measurements and keeping a training diary.
It is necessary to start and record all your training and achievements in a diary. Each entry is made according to the following type:
- dates of the day;
- time spent training;
- meal schedule;
- menu of consumed products.
This is how progress is tracked and the selected program is tested.
Thirty day exercise plan
The proposed complex will give guaranteed results. Exercises can be distributed over days, giving the muscles of different groups the opportunity to recover. The completed first four-day phase is repeated.
1. Raise your hips (two sets; 15 repetitions).
Your back lies firmly on the floor. The hips rise as high as possible.
2. Classic scissors.(2x15)
As you spread and close your legs, slowly move smoothly to a vertical position. The initial tilt angle is 15°, the final tilt is 90°. Thirty second rest.
3. Exercise “windshield wipers with emphasis.” (2x20)
Holding the barbell, rotate your raised legs left and right. Performed while lying down. Minute break.
4. Bench press with a wide grip. (2x10)
The barbell lowers as you exhale. Try to work your pectoral muscles. After a minute's rest, the same exercise is repeated, the hands are placed narrowly.
5. Do push-ups with cotton. (2x12)
After each push-up, push up, palms should touch.
6. Classic plank. (two approaches per minute)
The body takes a plank pose, the stomach is tightly tucked. The emphasis is held by the elbows. The head, the midpoint of the back, and the buttocks form one line.
7. Side plank. (same number of times)
The body turns around, focusing on one of the hands. The free limb is extended along the body. The second time the side changes.
8. Squat. (30 times)
When squatting, watch the position of your pelvis. The tailbone is directed towards the floor.
9. Raising the barbell vertically. (20 times)
The arms are straight, the back is aligned, the weight is lifted by the legs.
10. Work your calves. (15 times)
The calves are tightened at the same time as the chest. The shins can be weighted with pads.
11. Pull-up. (minimum number 10)
12. Lifting the barbell in front and above you. (starting from 25 times)
Perform each type of this exercise, ensuring the level position of your hands. Raise as you exhale, lower as you inhale.
13. Lateral dumbbell raise. (about 30 climbs)
Legs spread, back straight. Breathing is even. Arms outstretched. Work synchronously.
Regular work, following all instructions and paying attention to technology and your health will allow you to achieve what you want. After classes, take a contrast shower, this will increase the burning of fat layers.