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In order to gain muscle mass, the 20-minute training plan needs to be carried out at least twice a week in an intense way, as it is possible to work several muscle groups and favor muscle mass gain. This type of training is an interesting option for times when the person does not have much time, but also does not want to stop training.
The hypertrophy training plan for those who want to gain muscle mass can be done at home, as the exercises use only the weight of the body itself, and it is not necessary to use gym equipment. This plan mixes two types of movement, the active ones, which allow a greater increase in muscle, and the isometric ones, which are perfect to help tone up.
However, in order to have the desired results, in addition to performing the training in an intense and regular manner, it is important that the person has a healthy diet and according to the goal, being necessary to consume more calories than is spent, consume good fats increase the amount of protein ingested during the day. See what to eat to gain muscle mass.
Before you start
Before starting to perform the training, it is important to warm up to decrease the risk of injury and speed up the metabolism, in addition to stimulating conditioning and resistance to complete the training. So, to warm up, you can jump rope, run on the spot or do jumping jacks, for example, for about 30 seconds to 1 minute.
In addition, it is necessary to keep in mind that the exercises in this plan must be performed 2 times for about 30 seconds and the rest must be 15 seconds. Between each group of exercises, the rest time should also be 15 seconds, with the exception of triceps exercises, where the rest interval should be 30 seconds to allow muscle recovery.
The 20-minute training plan for hypertrophy can be performed by both men and women, as the intensity and difficulty of the exercises can be adapted to the conditioning of each one.
Exercises for chest and arms
1. Traditional flexion
Do traditional push-ups for 30 seconds, keeping your arms shoulder-width apart and going down until you form a 90º angle with your elbow. During this exercise it is very important to keep the abdominal contracted so that the back is always aligned, avoiding injuries.
If the exercise is very difficult in the beginning, try to do the push-up with your knees on the floor, this helps to shorten the body board and reduce the weight on the chest and arms.
2. Static bending
Repeat the previous exercise, but this time go down and maintain the position with the elbow angle at 90º for 30 seconds. Again, if the exercise is too difficult, you can do it by placing your knees on the floor to reduce weight.
Do 1 more series with traditional and static flexion and then switch to glute exercises.
Exercises for glutes
1. Traditional squat
Start by doing a traditional squat, but go back up and then repeat for about 30 seconds. To do this exercise it is essential to maintain good posture to work the correct muscles and avoid injuries. See how to do squats correctly.
If you want to increase the intensity of the exercise, you can do the squat with only one leg, changing the leg in the second repetition of this exercise.
2. Static squat
Do a squat, but this time, instead of going up and down, keep the position down with your knees forming a 90º angle with the floor and your back straight. Hold this position for 30 seconds and then rest for 15 seconds by moving your legs to relieve the pain.
Repeat 1 series of traditional squats and static squats again before moving on to leg exercises.
Leg Exercises
1. Alternating Lunges
To do this exercise, stand up and then take a step forward until your thigh is parallel to the floor and your knee is bent at a 90º angle, then return to the starting position and switch legs, alternating your legs for 30 seconds.
2. Static lunge
Lunge with your right leg forward and hold this position for 30 seconds. In the second repetition of the exercise, switch legs and do this position with your left leg in front.
Don't forget to repeat these exercises a second time, doing alternate lunges and static lunge with your left leg before moving on to triceps exercises.
Exercises for triceps
1. Triceps with chair
This is the only exercise in the plan that needs some extra equipment. To do this, place a stable chair or table next to it and then place your palms on the edge of the chair or table. Stretch your legs and sit slowly towards the floor, until you form a 90º angle with your elbows, and go back up, never touching the floor, only with the strength of your triceps. Repeat the exercise for 30 seconds.
If the exercise is too difficult, try putting your feet closer, without stretching your legs, as this will decrease the weight that you need to lift with the muscle.
2. Static triceps
Do the exercise again, but when you descend hold the position for 20 to 30 seconds, and only go back up after that time, to rest.
This exercise is excellent for toning the muscle and, therefore, can cause a great burning sensation. If it hurts a lot, try bending your knees.
Repeat these 2 exercises again and, at the end, take a 30-second break before moving on to the calf exercises. If you are not drinking water while exercising, take the opportunity to drink some water and regain energy.
Calf Exercises
1. Calf elevation
Stand up and lift your feet until your fingers are flat on the floor and your legs are straight, then go down again, but don't touch your heel to the floor, and go up again. Do this exercise for 30 seconds.
To increase the intensity of the exercise, do it with only one foot flat on the floor and then switch your foot in the second repetition of the exercise.
2. Static calf
Repeat the previous exercise but keep the position with the foot raised, for 20 to 30 seconds. If you are doing the exercise with more intensity, you should switch feet in the second repetition.
Do this series of 2 exercises again before resting 15 seconds and moving on to the abdominal exercises.
Exercises for abdominal
1. Abdominal touching the foot
Lie on the floor and raise your legs straight as high as you can, then lift your back slightly off the floor and, with your arms straight, try to reach with your hand as close to your foot as possible. Lay your back on the floor again, but do not lower your legs, and repeat for 30 seconds.
If this exercise is too difficult, start by doing traditional sit-ups, lifting your back slightly off the floor and keeping both feet flat on the floor.
2. Static sit-up
Repeat the movement of the previous exercise, but keep the position when your back is raised and your hands are close to your feet, for 30 seconds or until you can't take it anymore.
Do this series of exercises one more time before moving on to the side abdominal exercises.
Exercises for lateral abdominal
1. Side board up and down
Lie on your side and lift your body touching only your forearm and feet on the floor. Keep your body straight and then lower and raise your hips slightly, but never touching your butt on the floor. Repeat this movement for 30 seconds.
If you find the exercise too difficult, do the side plank keeping your knees flat on the floor.
2. Static side board
Repeat the previous exercise, but instead of going down and up your hips, hold the position for 30 seconds without dropping your hips.
Do not forget to repeat this series again, but switch sides to work the muscles on the other side of the abdominal, in the second repetition. Then rest for 15 seconds and proceed to the last exercise.
Back Exercises
1. Superman position
To do this exercise, lie on the floor with your legs and arms straight, then lift your legs and arms slightly and come back down. Repeat the exercise for 30 seconds.
2. Static superman
Repeat the previous exercise, but stay in the position with your arms and legs raised off the floor, as shown in the image, for 30 seconds.
Before finishing the plan, repeat these 2 exercises again and then stretch to avoid muscle damage. Here are some stretches you can do after training.
To increase muscle mass development, learn what to eat, before, during and after training, to provide the necessary amount of energy and protein in the following video: