Many young people would like to have a pumped up sexy body. But not all of them know the basic aspects of muscle pumping. They are not limited to just going to the gym and taking a long break.
It is necessary
- - gym;
- - sports uniforms;
- - sports nutrition;
- - a balanced diet.
Instructions
Step 1
Set a specific goal for yourself to work out in the gym. It is very important to always determine your current level of physical development. The tasks in the training process that need to be solved will depend on him. If you are physically weak, then for the first month of training you will only need to adapt to the load. If you have already played sports, then set a goal for yourself to build, for example, 2 kg of muscle in 4 weeks. It will be quite real. Put everything on paper and systematically move towards your goal.
Step 2
Do basic and isolated exercises with heavy equipment. Regardless of your task, it is impossible to pump up your body by exercising exclusively on simulators. You should generally forget about them for the first six months of training. Only work with a barbell and dumbbells. Do basic back, legs, and chest exercises.
Step 3
Complete this set with isolated exercises for the shoulders, triceps, biceps, deltoids, and abs. Work no more than 4 muscle groups in one workout. Do each exercise with maximum effort. The number of sets is 4. The number of repetitions is 8-10.
Step 4
Monitor the intake of all important micronutrients in the body. Nutrition is the second most important aspect of building muscle. Without it, all exercises will be in vain. Eat more fish, cottage cheese, buckwheat, rice, fruits and chicken. Eat at least 6 small meals a day. Remember that the amount of protein should be three times your current weight. This will be a powerful anabolic boost to muscle growth.
Step 5
Eat protein and gainer. Sports nutrition is also needed to pump up the body. Protein shakes are a great store of protein that is lacking in simple foods. Consume it three times daily between meals. The recommended rate is 30 grams. Mix the powder with 300 ml of warm milk and shake it in a special shaker. Drink the gainer before and after your workout. It will help restore the body's reserve of strength before the upcoming stress.
