How to pump muscles?
In order to pump up, you do not need to spend several hours in the gym every day. Two to three forty-minute workouts per week will be enough. The main thing is to give all your best at 100%.
How to understand if your workouts are effective? If the weights in the basic exercises have not been increasing for six months, the effectiveness is 40%. If you do not do basic exercises - 20%. Well, if you don’t even know what basic exercises are, it’s only 5%.
Bodybuilding: Basic Exercises
All exercises can be divided into two large groups - including several muscles in the work or including only one (isolating). Beginners are recommended those that include several muscle groups at the same time.
The five basic exercises listed below include almost all the muscles of the body at the same time. In addition, such exercises affect the production of the most important muscle growth hormones - testosterone and growth hormone.
How many sets and reps?
The number of repetitions depends on the weight of the bar - believe me, sitting down 20 times with a bar weight of 90 kg is quite difficult. The basic program involves 2 warm-up sets and 3 workers of 5-7 repetitions in each approach. The main rule is maximum weights.
Important notes: before the workout, a warm-up is necessary, the first 3 sets are carried out with a weight of 30-50% of the worker, and the weight progress must be recorded in the training diary.
How often do you need to train?
Honestly, the frequency of training depends only on the speed of recovery of the body. If after two days you feel that you have the strength to do it, do it. But remember that more often than not, beginners need a minimum of 60 hours to recover.
Speaking about recovery, it is important to mention overtraining - you do not need to literally “drive” yourself into the gym. If you want to pump muscles, swimming and other activities it is better to postpone it for later, otherwise you just burn strength.
How to eat to grow muscles?
The first rule of muscle growth is that you should never be hungry! First, determine how many calories you should consume per day, then calculate the rate of protein, as well as how much protein you get with food.
Once you understand how much extra protein you need, move on to protein mixtures. In addition, they can be used as a light snack, which is especially important during the working day.
The basic weight training program is one of the best programs for fast muscle growth. It is based on key exercises that involve all the muscles of the body, as well as affect the production of hormones.