Going in for sports, one way or another, we all come across the question "how to pump muscles?". However, not all of us know the answer to this question. Moreover, I will venture to assure you that only a few know the answer to it - true bodybuilding professionals and competent physiologists. Moreover, if the first ones come across this question directly and learn from their own experience โwhat is good and what is badโ, while not understanding why this is happening and not otherwise, then the last answer to this question was absorbed along with many hours of anatomy classes and physiology.
Turning to both, we found the answer to the question "how to pump muscles?" and are now ready to share with you.
So, the basis of muscle tissue growth is "training." It is it, performed correctly, of a certain duration and intensity, that can bring you the desired result - a beautiful and pumped up body.
We will not go into specifics, since the distinctive and essential features for us are inherent in all muscles, regardless of their location. It is for this reason that you will not find an answer here to questions such as: "How to pump the buttocks correctly?" and the like.
However, here you will find clear instructions on how to do it and what to do does not make sense.
We go to the first step "how to pump muscles." The first thing to do is to get rid of the misconceptions prevailing among the crowds of athletes: if the muscle is larger, then it is stronger. The more you train, the better the result.
Iโve seen more than once how in arm wrestling guys from weight up to 75 kilograms defeated large and pumped up guys from 90 and even absolute ones, while the sizes of their muscles differed significantly. However, the result has repeatedly shown and proved the "false power" of size.
Proving to you the falsity of the second statement, I can give an example of how young people first came to the gym and acting on the principle of "take more and pull longer", worked for years and could not build more than 2-3 kilograms of muscle. And in contrast to them, a knowledgeable athlete visits the gym no more than 3 times a week and has excellent results, gaining from 10 kilograms of pure muscle mass.
So, the destruction of myths is over.
It's time to give specific advice on how to pump muscles.
- Do three workouts per week.
- Distribute the exercises into different muscle groups by combining them like this: back-biceps, chest-triceps, legs.
- Abdominal exercises should be done at the end of each workout.
- The duration of the training is 1 hour.
- Perform all exercises as clearly as possible, without cheating.
- Drink water in training only in extreme cases and in small quantities.
- Perform each exercise with the weight with which you can do 10 times, while doing 12, but striving for the last two times to be performed clearly and leisurely.
- Perform exercises slowly, controlling the dynamics throughout the movement, and not letting go of your hands in a free fall.
- Three exercises are required for one exercise.
- On one muscle group there should be at least three different exercises performed on the same day.
- A break between approaches - 1 minute.
- A break between different exercises is 3 minutes.
- During the break, constantly walk and do not talk (do not hold your breath, but restore it).
- Give preference to exercises with dumbbells, rather than exercises with a barbell when there is an alternative. Carrying out this or that exercise with dumbbells, your hands are independently coordinated and one hand will not "take" more burden than the other. In addition, during the exercise with dumbbells, additional muscle groups are involved that control the position and position of the arm. This feature will help you develop a strong and resilient muscular system of the shoulder girdle.
- When doing the exercise, stand in front of the mirror so that you can see correctly or not, you are doing it.
- And most importantly - eat right and in large quantities, and also do not forget about proper rest (you need to sleep at least eight hours so that the body has time to recover by the next workout).
So, we gave an answer on how to properly build muscle and introduced you to the main features and rules, compliance with which will allow you to become "more."
In addition, in one of the points, we answered the question "How to swing dumbbells?".