MUSCLE PUMP

TRAINING, TRAINING BASICS

Do you want to get a decent muscle pump while exercising?

Here we explain everything to you about the Pump and how he build your muscle can promote.

Research shows: You graduate eight to twelve repetitions, the best chance the muscles will grow. We do not want to deny this fact here either. In bodybuilding, however, there are many ways to build a muscular body. Even if you are using a weight that will get you to failure between eighth and twelfth repetitions, there are ways to change the intensity of the exercise. Your muscles get past the first point of failure, opening up new opportunities for you to grow.

You have probably already used such techniques, namely Reduction rates, Sets of decreasing or increasing weight, forced repetitions as well as similar intensity techniques. With all of these strategies, the goal should be to get the best possible pump in the target muscle. The pump is the visible result of your efforts.

MUSCLE PUMP DEFINITION

The Pump is much more than a bulging biceps or chest muscle. Exercise produces waste products in the muscle cells; as a result of the burning of glucose and fat, which provide the energy for muscle contractions. The build-up of waste products draws water into the muscle cells. And the more water the cell can hold, the bigger the muscle pump. The muscle cells are stretched considerably by the pump. The muscle is then temporarily larger, but biochemical processes are also set in motion that trigger constant growth.

When was the last time you saw someone flex their muscles in front of the mirror after a set?

Or tense his chest muscles for a minute after pressing the dumbbell? You rarely see something like that these days, because the others might think the guy in front of the mirror was a show-off. Creating a pump with strategic training and then pushing it to its limits is a method we should revive. Pumping as much fluid as possible into the muscles is not only crucial for growth, but also one of the best feelings a bodybuilder can have.

COMBINED TRAINING

You may think a Pump can only be achieved with a lot of repetitions. But it can also be combined with heavy weight und high repetitions can be achieved. The repetition areas can be combined in a unit. So you don't have to go without heavy, low rep weights to get a pump. Using intensity techniques, the heavy sets can actually be expanded into "pump sets" with a high number of repetitions, such as with reduction sets.

The biggest hurdle is the mental attitude of many bodybuilders. You train with a predetermined number of repetitions and then put the weight off your hands. You are prepared to do a certain number of sets and reps without letting your intuition guide you during the workout. So don't go to work with the attitude of completing a predetermined training, but listen to your feelings!

ES LIEGT AN IHNEN

Now that you know why a Muskel­pump As important as it is, most of the times you need to add to your sets or spend your entire workout on them to feel like you are bursting at the seams. If you cannot imagine yourself in a dream, lots of repetitions To complete, you can always start with heavy sets (sets of four, six and of course eight to twelve repetitions). Then expand the sentences with one of the mentioned intensity techniques.

Only results count in the studio. If you cannot achieve this with your current method, then switch or expand your techniques. The first thing you should check is what type of pump you're getting. You start with that. You may have to start all over again. So go ahead, pump the iron!

WEGE ZUM MUSKELPUMP

Ob mit high repetitions After doing heavier sets or using these techniques: Make sure you are getting as much blood and nutrients as possible into the target muscle.

MUSKSLVERSORGUNG: After a sufficient break, complete a set

with 20 to 30 repetitions of a particular exercise. The more repetitions

the longer the pause between sentences.

FORCED REPS: Let a partner help you to do two or three more repetitions on your own.

ISOMETRIC MUSCLE TENSION- Similar to a bodybuilder pose, contract the target muscle for 30, 45 or 60 seconds. This is intended to direct blood to the muscles immediately after a sentence.

REDUCTION RATE: After failing a heavy set, drop the weight an average of 25 percent, and then continue training to failure by trying more reps.

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