Home workouts with supersets for muscle gain

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-08-05

Target of the workouts: mass gain or definition

Objectives of the workouts:

1. Increase in overall muscle mass
2. Reduction of body fat
3. Increase in muscle strength

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (heavy)

I present to your attention a set of exercises for men. These are short but intense workouts focused on mass gain.

Equipment:

• Dumbbells.
• Barbell.
• Pull-up bar.
• Stools instead of a bench, or the bench itself.
• Barbell stands (not mandatory).

If you don't have any equipment, you can purchase it. For that, read the articles: What dumbbells, barbells, and racks to buy for home? and Which strength machines to buy for home. It’s also advisable to have parallel bars. However, if you don’t have them, you can substitute dips on the bars with push-ups from a bench behind you. Additionally, if you lack dumbbells but have a barbell (or vice versa), you can replace exercises by using the "analogies" buttons.

All workouts are performed in supersets. In this case, they are paired supersets, where two exercises within one superset target one muscle group. This approach facilitates better muscle growth because the load becomes more "targeted," and a limited number of muscles are worked in one session.

Now, let me explain what supersets are by example. For instance, you do one set of hanging leg raises, then immediately, without rest, do one set of crunches lying on the floor. After that, you rest for 2-3 minutes and repeat the entire sequence. You continue this until you complete 3 such sets. Then you move on to the next pair of exercises.

It’s also worth noting that this complex is similar to: Homemade workouts for men for definition. The principle of structuring the workouts is the same. However, the new complex does not require a bench or stands and is designed for 4 workouts per week. But the essence of both programs is the same: these are supersets targeting one muscle group.

As you can see, each workout consists of only 3 pairs of exercises. Therefore, each session is designed to last approximately 1 hour. Preferred training days are Monday, Tuesday, Thursday, and Friday. However, this isn’t overly critical. The load is distributed so that each muscle group (except the abs) is trained once a week. This will help avoid overtraining and provide complete rest for your muscles.

Remember that workouts should be short (about an hour) but intense. This means that the rest between supersets should be around 2 minutes. You should understand that you train each muscle group once a week. Therefore, you need to give your all in each session. If you can do pull-ups and push-ups fairly well, it's better to do them with additional weight.

Try this plan and leave feedback in the comments about your results. I believe that with proper nutrition and rest, gaining 6-7 kg of muscle in 2 months is quite achievable.

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