The main rules for pumping muscles
By following this list of 10 important rules on how to properly pump up your muscles, you will eventually get the body that was previously I only had to dream. Naturally, it will not be possible to achieve what you want in a short period of time, however, so that the efforts do not become in vain, these rules must be recognized for themselves as “golden” and always strictly followed.
Rule № 1: Nutrition
When shopping for food, remember to read the labels. This will help you get reliable information on the amount of calories they contain. And for more details on how to eat, see our article – Diet for Muscles.
Rule № 2: Limit Cardio
Per week you should do 3 workouts on a treadmill and no more. The duration of one cardio session is approximately 30 minutes. Cardio is best done at intervals – this method will create optimal fat loss while helping to maintain muscle mass. There are two types of interval training – medium and high intensity. The selected complex must be performed 1-2 times a week, for 30 minutes.
Rule № 3: the number of repetitions
In each the approach should be no more than 20 repetitions. At the same time, it is important to get the onset of muscle failure at about the 12th repetition of the exercise. The optimal number of repetitions varies between 6 and 12 times in each set. This is the only way to ensure a comfortable increase in muscle mass. The duration of the workout should not exceed one hour, and the rest regime must also be observed – at least 70 seconds between sets. It is important not to increase the amount of exercise, but to correctly add the weight of the projectile.
Rule №4: implement comprehensive training
You should know that the best results from training are achieved if the athlete concentrates on those exercises in which many muscles are simultaneously involved. For example, pull-ups, squats, push-ups, bench presses, etc.
Rule №5: Stretching
Stretching and gentle massaging will help prevent injury and ensure quick muscle recovery before your next workout.
Rule №6: Regular Eating
Food should enter your body in small portions, in the amount of 5-6 meals per day. High-quality food, high in carbohydrates and protein, is needed to promote muscle growth and to maintain a high metabolic rate.
Rule № 7: Diversify bodybuilding
Some parts of your training program need to be changed after 4 – 6 weeks of strict implementation. You can, for example, increase the number of repetitions, or add more extra exercise, or shorten the rest time. Periodically pump workout.
Rule № 8: work out all muscles
In each exercise or workout, try to use as many muscles as possible … Due to this, an increased production of growth hormone secretion occurs in the body, which serves as a stimulus for the growth of muscle mass.
Rule №9: eating before and after exercise
Eat foods rich in slow carbohydrates (cereals, fruits, vegetables) and proteins one hour before exercise. The ratio of carbohydrates to protein should be: 2 g per 1 g. Eat protein after training, but also add fast carbohydrates (honey, white bread, dark chocolate).
Rule №10: Rest for Recovery
7-8 hours of sleep a day is the ideal time for full recovery, performance and excellent well-being. If you had to spend a sleepless night, then the time for sleep should be replenished as soon as possible.