Coaches Tuck Radio – Episode 24: Lindsey Mathews of BirthFit

A set of training sessions at home for men: working for the mass

Many men dream of finding a relief body, which can only be achieved by working for the mass. The program of training at home for weight necessarily includes working with a large weight, as well as a special diet, without which it is impossible to get muscle growth.

It’s harder to get high at home, but it’s possible if you exercise regularly and eat enough protein and complex carbohydrates.

The complex on the mass for men in the conditions of the house is intended for those who have dumbbells or what they can be replaced with. Before training, warm up, and after-do a stretch. You need to practice at least 3-4 times a week.

Training program:

Squats with dumbbells;
Deadlift with dumbbells;
Push-ups on fists (or alternately on one hand);
Classic lunges;
Reverse lunges;
One-handed dumbbell pull;
Pull-ups with a wide grip;
Lifting the body from the prone position.

For exercises, 3-4 sets of 10-15 repetitions are recommended.

Working on the mass includes a gradual increase in the working weights, and therefore you will have to get additional weights.

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