How to pump yourself. How to pump up in a short time

Every day the number of people wishing to pump their muscles is growing. Beautiful and toned body - the dream of almost anyone. In order to give your body a sporty, relief shape, you can go 2 ways: sign up to the gym or work out at home. In the gym there are trainers who will make a personalized program. If the choice stops at training at home, you need to know how to swing.

To properly build muscle you must follow the basic rules:

1. Compliance with the clarity and technical training.
2. Allow the muscles to recover.

How to pump up correctly and quickly?

Before you start to swing, you need to decide on the goal. You can train in such a way that the press becomes brighter or the biceps pump up, increase the shoulders or swing the whole body.

For each of these goals, different complex exercises.

However, in any case, you must adhere to the following rules:

1. Must be basic exercises   with free weights. Basic exercises consist of: bench press and standing, squats, deadlifts. If you only do triceps, then the remaining muscles will not be involved. In this case, the result is uneven. And when the bench press works almost the entire muscle group.
2. Can not be overloaded. At the first stages, the base can be made 2 times a week. After some time, increase by 1 more time. That is, you can not train more than 3 times a week. If the muscles every day will be subjected to training, they will start to hurt, and then cease to grow. Therefore, everything needs to know when to stop.
3. You need to eat a lot of protein. Protein performs the function of building material for the muscles. First you need to study the table of products, which indicates how much protein contains a particular product. To increase the protein in the body in the daily diet should be present such products: meat, chicken, eggs, cottage cheese, milk, fish.
4. Swing to the maximum. In training it is necessary to give all the best. At the end of the workout, there should be no strength even for the lightest dumbbells. This is necessary in order for the muscle to get microtrauma. After all, later she will restore herself and a new layer of fibers will appear on the site of microtraumas. Due to this, muscles grow.
5. Give the muscles time to recover. After the pain was better to wait a little, at least a day. This will help the muscles not only recover, but also overcompensated.
6. Before workouts, be sure to warm up. If you take immediately big weight, there is a danger of breaking the ligaments.

By following the basic rules you can quickly pump up. Persistent training, proper nutrition and compliance with the rules - the key to success.

A complex of exercises for the whole body

There are many exercises for each type of muscle. However, the increasing popularity is gaining circular training. This is a set of exercises with which you can pump in the gym and at home. These exercises involve all the muscles. Circuit training includes:

Circuit training, consisting of 7 exercises, performed at least 4 times. Between the circles you can relax for a few minutes. If the training is not in the gym, but at home, then the horizontal bar may not be. You can solve this problem by going to the nearest sports ground.

Steroids and their effects on the body

Some, swinging muscles, use steroids and sports supplements. These things are by no means confused, they have a completely different effect on the body.

Steroids are analogous to male hormones. The male body after puberty secretes testosterone. Therefore, there is no point in pumping the body if the body has not reached puberty. Testosterone provokes hair growth in muscles, muscles, increasing interest in the opposite sex. The body is enough of the amount of testosterone, which it allocates. However, there are cases of lack of male hormones. In this case, the man looks more like a woman: small height, thin voice, small, slowly growing muscles. In this case, the man takes steroids that supply the body with the missing hormones.

Advantages and disadvantages of steroids

Steroids allow you to pump up muscles faster. Due to the intake of male hormones, strength and endurance increase. With their help, you can train daily, as they contribute to rapid recovery.

No matter how helped steroids to achieve the main goal - to pump, but it is worth knowing the measure. It is dangerous enough for the body drug. Taking an analogue of male hormones, you can stop the production of these hormones by the body itself. As a result, males may have diminished testes, at worst they may stop working altogether. Also increases the activity of the penis. Taking steroids will increase the likelihood of kidney disease and genetic diseases. Violation of the natural metabolism of hormones provokes hormonal diseases.

Taking steroids is very dangerous for the human body.   And it will only bring him harm. If there is a desire to accelerate the growth of muscles, it is better to opt for sports supplements. This is a set of vitamins that help strengthen muscle growth. They are of different compositions and include: proteins, fats, carbohydrates and more. They will not give such quick resultas steroids, but also will not harm the health and the body.

Beautiful, pumped body - the dream of almost everyone. And this dream is easy to fulfill. You just need to persevere and follow all the rules.

So, you decided to put your body in order - to get rid of overweight   and create a relief muscle figure. It is important to understand: in order to build muscle mass, hard workouts in the gym alone will not be enough. In addition to training, you need to carefully approach your diet. We will talk about what we have to build up muscles.

Basic rules of nutrition

Importance of protein

The main and basic rule in order to gain muscle mass - should be included in the diet protein. The best option would be 2 grams of protein per kilogram of your body. So, if your weight is 70 kg, then you need to consume at least 140 grams of protein foods daily. Much protein is found in dairy products, meat, eggs. Remember that protein is hard absorbed by the body, therefore, carefully approach what is for muscle growth. Protein must be made to work, and this means that with increased consumption of protein foods should be intensively engaged, otherwise the food will go fat.

Power frequency

In addition, you should attend to how regularly you eat. For sports nutrition It is recommended to eat often, but gradually. It’s best to make 5-6 small meals. But, despite the fact that food should be frequent, it is not necessary to think that it is possible to do with snacks alone. Each method of writing should be carefully thought out and include exactly the products that you need. If we talk about what is for muscle growth, it is better to prefer meat or fish for a couple, simple side dishes, dairy products, as well as nuts, fruits and vegetables that are rich in vitamins with useful trace elements. Avoid harmful and high-calorie foodsotherwise all your efforts will be unsuccessful.

The benefits of breakfast

The most important meal for you should be just breakfast. Due to the fact that you will train a lot, you need strength for a full workout. Enriched breakfast will allow you to get not only the necessary items that you simply need, but will give strength for a good part of the day.

What is for muscle for breakfast? Best suited to various cereals - semolina, oatmeal. In addition, scrambled eggs with lean bacon. Rice steamed with vegetables - would be an excellent option for a late breakfast. Be sure to include fruits in tomorrow. Citrus fruits and bananas will be especially helpful. Remember, as during another meal, it is not necessary to overeat at breakfast, it is important to saturate the body well.

Food after training

Many people underestimate food directly after exercise. It is worth saying that after intensive exercises, your body is emaciated and requires support, which means that nutrition at this moment is extremely necessary. To grow muscles, what to eat after class? - the question arises. The best carbohydrate food, such as: a milkshake, fresh vegetables and fruits. After class, you should strengthen the bone tissue, which means you should eat dairy and meat products. Food after exercise should not be plentiful, but full. You can read one of our articles - “What is after training? ". Here we have discussed in detail this important topic.

Diet

Now that you know what to eat to grow muscles, you should talk about the nutritional schedule. As we said above, nutrition for training should be frequent and small. Here is an approximate diet:

• Breakfast - cereal, eggs, cottage cheese, fruit
• The second breakfast - cottage cheese, milkshakes, juice, steamed rice
• Lunch - steamed meat or fish and simple side dish
• Snack - vegetable or fruit salad, yogurt
• Dinner - meat, steamed fish, rice or buckwheat, vegetables

In addition, many athletes add proteins and gainers to their diets. Let's talk a little about them.

Protein supplements

If you want to get the bulk muscle mass, then only one proper nutrition   and training will not be enough for you. Therefore, you can include in the diet protein supplements   or gainers. Protein is a high-protein, zero-fat product. It gives the cells of the body almost pure protein, which is important for creating muscle mass. Weight gainers are high carbohydrate blends. They are needed to maintain the body's energy supply during training.

It is necessary to use such additives very carefully, observing the instructions and knowing the features of your body. You can read about how to take proteins in one of our articles - “How to drink protein? ". That's all you need to know about what is in order to build muscle. Remember that nutrition must be healthy and nutritious. This means that you need to carefully review your diet, make up a regime and, of course, exclude products such as mayonnaise, chips, fried and smoked.

How to properly build muscle - this means how not to make mistakes and achieve maximum efficiency from the methods used. Today I will introduce you to the 20 most common myths and errors from Frederick Hatfield.

To build muscles implies either the presence of a knowledgeable teacher, or your own knowledge base, and the more and the more you swing your muscles, the more knowledge you will need. And in this way, knowing what to do is not worth it, no less valuable knowledge than “how to”.

Pullover expands the chest

In the middle of the last century there was such a delusion that with the help of this exercise you can pull the upper ribs out and thus expand the rib cage. Today it is known that this is complete nonsense, but nonsense is quite tenacious. Periodically, I see recommendations on the use of pullovers for pumping pectoral muscles. Pullover is an exercise for the broadest and, importantly, a very traumatic exercise. Want a wide chest - do a basic bench press.

Strength exercises make women masculine

It is clear where such a delusion exists from - just look at modern professional women from athleticism (bodybuilding, bodybuilding) and everything will be clear. But these ladies got their "manliness" not from iron, but from the injection of male hormones. Of course, there are cases of “male genetics”, but these are just isolated cases, and women with such a legacy can be seen without iron.

The average woman should not be afraid of iron as a source of male muscles - you can not have it simply because there are practically no hormones that stimulate muscle growth in the female body. The maximum that you can achieve - strong and elastic muscles, a beautiful figure and health.
  In addition, strength training is simply necessary for women aged 30+.

As soon as I finish training, I will immediately cover with a layer of fat.

It does not depend on iron, but on your genetics. If a person was round, took hold of the iron and found a figure, then as soon as physical exercise   run out of the body "will try" to return everything to its original state. And this concerns not only the full ones. If the figure was thin, then after the end of the training, “bone carving” will remain from past successes. From nature you can not get anywhere. If you are oppressed “for the rest of your life,” then it’s better not to start practicing until you understand that as long as there is movement, there is life.

In order to pump up different parts of the quadriceps, it is necessary to change the position of the feet.

Take anatomical atlas   or believe the word: quadriceps really consists of four “components”, but they work as one single muscle, and this happens because all the “components” have one common tendon that is “attached” to the knee. And what is really sad is that at the top everything is also attached at one point. And therefore, no matter what position you choose, no matter how your feet turn around, you will load all the bundles at the same time.

In order to remove fat from the abdomen, you need to pump up the press

I see this advice almost every day in social networks. This is the very nonsense you can hear. Fat does not burn selectively at a particular point in the body. Only liposuction will give such an effect, but this has nothing to do with “how to build muscle correctly”. Any physical activity leads to fat burning, but not in any particular area, but throughout the body. There are places from which the fat layer goes faster, but the press has no relation to these places. The more energy you burn during physical activity, the more fat is burned, and abdominal exercises are not the most energy-intensive. Want to remove fat from the press - do cardio exercises. Do not like cardio - crouch with a barbell. So the fat from the stomach will go faster.

For women, muscle tone is important, not their growth.

Let's understand what tone is. A woman practices iron and her muscles overcome resistance, i.e. shrinking with effort. This “shortness” is partially preserved after the end of the training. This kind of “shortness” is called tonus. Accordingly, if a woman practices regularly, then her muscles are also regularly in good shape. If you train a muscle - it is always in good shape. Both men and women. As for muscle growth, it depends on the load, i.e. used in the training of weights and methods of "pumping". In addition, the female body is not genetically predisposed to significant muscle growth.

In order to build muscles, we need barbell and dumbbells, and on simulators I make muscle relief.
  If you use the right techniques, then the simulators, and the barbell, and dumbbells will give the growth of muscles and their volumes. A relief makes, in the first place, a competent diet. And without it you will not get relief, although fly on a broomstick.

In order to pump up the forearm, calf and press, you need to train daily

Every day you can swing any muscle. The question is why? Any muscle requires rest, and intensive training does not mean daily training. If the muscle does not have time to rest, then an overload period will begin and the muscle will begin to ... dry.

Small muscles require daily exercise

Very often the training scheme is built like this: I train the chest, and at the same time the triceps. They are still loaded when pumping chest muscles. It seems that it is logical. And in reality, it turns out that the triceps are either “undertrained” or “overtrained”. In any case, bad. The fact is that each muscle requires its own approach, which depends on its structure, ability to recover, etc.

The best result is split, when only one muscle is pumped on one workout - it is a guarantee of the highest growth of muscle mass.

A lot of repetition is a relief, a little is a mass

Once again: relief is a good diet. All the rest is to build muscle. There is no dispute that with large weights   muscle mass is growing faster, but regular exercises using only one scheme will inevitably lead to stagnation. It is necessary to alternate the weight, number of repetitions, speed of execution. In general - you need to alternate the load. This is the essence of effective training.

Squatting promotes hip expansion

The expansion of the hips promotes pelvic bone expansion, and this training can not be done. Bone barbell does not fix. The only thing that can happen is that the mass will increase. gluteus muscles. Do not want the buttocks - do not lower the ass to the floor. Stop squatting when your hips are parallel to the floor.

For the back is very harmful deadlift   and barbell bends

All exercises for pumping muscles are harmful, if they do wrong. Injuries do not occur from exercise, but from a violation of the technique of the exercise. The correct weight and the correct technique of execution is a guarantee that all the exercises are useful.

If you are doing "twisting", then you must necessarily press in

I searched for a long time in this sense and did not find it. Holding your breath is helpful because it stabilizes the lower back. If you want to do twisting - put a towel roll under the waist. This will increase the amplitude of the movement and slightly stretch the press.

The best way to burn fat - aerobic exercise

If you do not set goals to build muscle, then this statement is quite true. It is proved that during aerobic exercise of medium intensity about 50% of energy is received by the body due to the breakdown of fat deposits. About 50. And where does the rest come from? Stored carbohydrate stores and protein, which is "removed" from muscle tissue.

Therefore, an aerobic hobby can play a bad joke with you. This is if you set a goal to build muscle. And if the goal is muscle, then you should get rid of fat by creating a proper diet and active strength training. Aerobics can be just as much as it does not harm muscle volume.

The best training is one set to failure.

To stimulate the growth of the muscles of one set is always small. Even the very, very tense.
  Stretch before exercise
  Do not confuse stretching with warm-up. Stretching is a special type of exercise that requires pre-warming up or warming up the body. It is impossible to stretch before training without warming up - you can get injured even before strength training, and in the process of training you can aggravate the situation.

Before strength training, it is better to do a special warm-up - perform an exercise that you are going to perform, but with light weight and full amplitude. Then increase the weight and fit your working weight.
  A stretching should be done after strength training. It will be really helpful.

That's probably all the tips on "how to build muscle" and the 20 most common misconceptions on this topic.

With each new day, the number of men seeking to pump their muscles is steadily increasing. After all, the modern standard of beauty is a toned and beautiful male body, which is the dream of the majority of the stronger sex.

To achieve your goal in the form of acquiring a sports, relief body shape, you can use two ways:
  - sign up in the gym;
  - engage physical exercise   at home.

In the gym halls you will be dealt with by a special trainer, who will make up an individual program for you. In the case of classes at home, first of all you need to know how to swing in order to achieve at least some result.

For proper muscle kits, you need to follow a few rules:
  1. Eat right;
  2. Comply with the technicality and clarity of training;
  3. Give the muscles time to recover.

We swing muscles correctly

Many, the first time coming to the coach gym, they are asked the following questions - “how many times a week do you need to do, how to gain muscle mass quickly, how to get pumped up correctly and what exercises to do?”. The answer lies in simply following the rules below. In order to use practically all muscle groups during training, it is necessary to perform heavy basic exercises. Such are - deadlift, bench press, squat, pulling up, bench press. Performing all of these exercises will help increase muscle mass throughout the body. Downloading any particular muscle group is extremely inefficient and unreasonable - you need to accept this fact. Performing exercises aimed at training individual muscle groups (for example, the biceps) will allow the already existing muscle mass to become ideal, and for this it is necessary to initially build up directly the building material. Be sure to avoid overtraining. The best option will be to do 3 times a week. Before each workout, in order to avoid injuries, you need to warm up for 5–10 minutes to warm up the muscles. During each workout, the muscles are destroyed, in order to avoid what you need to eat mostly protein foods: cottage cheese, chicken, meat, eggs, milk, and you can also buy protein. On rest days from workouts, you need to avoid loads, because this time is reserved for muscle recovery.

How to build muscle mass ectomorphs

Many young people who have a thin physique are wondering how to pump ectomorph without significant damage to their health. First of all, you need to decide on a suitable technique. Since ectomorphs are not characterized by considerable physical strength, they do not need to strive to increase the working weight over short periods of time. To start using low weights   - it is much more important to constantly feel the work of the muscles and not to rely on inertia. In the absence of the possibility of training in sports halls, you can do at home, which will be more difficult and will require additional equipment. In the gym, the problem of how to pump an ectomorph is usually solved by a ready-made training program. The truth should take into account a couple of points. First, before training, do some short cardio exercises to prepare your body. Second, do not get carried away with aerobic exercise, because they prevent the ectomorph from inflating. Be sure to follow the rest regimen, allowing your muscles to recover. Also, do not bother your head with endless questions for how long it will take to pump up an ectomorph, since this process is affected by a lot of criteria, starting from the initial weight and ending with age. Do not hesitate, just following these recommendations and consuming an average daily rate of 3 thousand calories, you will soon notice the changes that have appeared for the better. Half of the diet should be carbohydrates, the second half of proteins and fats. Such a program gives the answer to the question of how to pump an ectomorph without significant harm to the body.

How to build muscle mass endomorphs

In contrast to ectomorph, young people who have significant fatty depositsThey also ask themselves how to pump endomorphs to effectively convert fat into muscle mass. In order to pump up, the endomorph must adhere to several principles. Trainings are held much more often (4−6 times a week). Preference is given only to heavy basic exercises that provide a good impetus for the growth of muscle mass and promote the burning of large amounts of subcutaneous fat. The frequency of approaches should be 6−10 pcs. On one muscle mass should fall on 2−4 exercises 3−4 approach to each exercise. When an initial result is achieved, the problem of how the endomorphs will be pumped up will be solved by the methods of the super set, the drop sets and the work to failure. Approaches should be accompanied by a rest that does not exceed 1 minute during exercises for the upper part of the body and not more than 2 minutes when training the lower part. Following all these recommendations will give you the opportunity to understand how to pump up the endomorph in a relatively short period of time.

Program to increase muscle mass

The training program aimed at increasing muscle mass involves the use of each muscle group   Once a week. The program schedule itself consists of 4 days of training and 3 days of rest. The training program is designed and developed exclusively to build muscle mass. However, if you want to achieve the best possible result from a weight gain program, then the most important condition will be to maintain a proper diet for muscle growth. It is necessary to eat, both before training, and after its completion.

The training program aimed at the growth of muscle mass includes:
  1. 4 days of training and 3 days of rest;
  2. Each workout begins with a warm-up and stretching of muscles, both after training and between exercises;
  3. We reduce aerobic exercise to a minimum;
  4. Exercises are performed at a slow pace;
  5. Between the approaches we rest for about 2 minutes;
  6. Rest between exercises for about 3 minutes;
  7. Strive to reduce training time, because lengthy workouts are not the best option during muscle growth;
  8. Rest and sleep for at least 8 hours;
  9. In addition, we perform exercises for the press 2 times a week (Monday-Thursday or Tuesday-Friday).

Programs for gaining muscle mass ectomorphs

For lean muscle mass gain, a special ectomorph program is developed, which is a special system of nutrition and training. To begin with, we forget about all sorts of diets, we consume any kind of food: sweet, fatty, flour, the main thing is to follow the principle - we eat as many calories as possible. Muscle mass begins to grow only with the consumption of a significant amount of calories. You need to eat at least 7−8 small portions, the main thing is not to starve, you can even eat something just by waking up at night. Food should consist of 50% carbohydrates, 25% fat and 25% protein. In the mandatory order in the menu includes various vitamin complexes, creatine, calcium, protein powders. Ectomorph training should be short and effective. We do only basic exercises, which contributes to a better growth of muscle mass. Besides strength training, ectomorph should not do anything else that will help save energy. Muscles need energy for recovery and training, and if energy is wasted, then the muscles will not grow. The duration of training should not exceed 50 minutes, and do no more than 3 times a week. Each workout is required to train different muscle groups. We do not use simulators in our classes, only basic exercises with a constant increase in working weight.

Program for gaining muscle mass endomorphs

The main problem of the endomorph is that all absorbed light carbohydrates are converted into subcutaneous fat, and protein absorption is 30% less than that of other types. For this reason, the endomorph is recommended to include foods containing protein in the diet, and the menu should consist of 60% carbohydrates, 30% proteins and 20% fat. Thus, the program for endomorphism is designed to maintain body weight unchanged, for which you need to consume daily calories, equal to the product of body weight by 30. Endomorph must completely eliminate from the menu foods containing light carbohydrates and at the same time increase the amount of fats consumed. Each meal must contain proteins with a small amount fat, but to eat endomorph should not less than 5 times a day, but not more than 7, that is, with intervals of 3-4 hours in small portions. Consumption of most carbohydrates should necessarily fall on the first half of the day, and proteins - in the second. It is forbidden to eat unhealthy foods, such as: sweet, fried, fatty and flour. For a more significant increase in muscle mass, protein intake is increased from each meal to the next.

It should be noted that training for the endomorph should be conducted at least 5 times a week, and at least 3 times pay attention aerobic training. During training, we do from 6 to 8 approaches, while observing the cyclical nature of the training (8−10 cycles), which will make the exercises even more effective. Rest between sets is minimized: training for the endomorph does not imply long breaks, classes should be very intensive. The main provisions of the endomorphic occupation consist of: a week is designed for at least five hours of aerobic exercise, the maximum possible number of cycles and approaches, a minimum of rest between approaches, the use of equipment with weights, competent split.

If you follow all of the above, training for the endomorph will lead to noticeable results in the very near future. The quality of endomorph training is verified by how the muscles burn. Only intensive exercise will lead to a significant set of muscle mass and getting rid of excess weight. The main thing is not to forget about nutrition, while playing sports, this is a decisive factor for building the body of your dreams.