Almost all newcomers to the gym ask themselves the question: How can you pump your muscles up quickly? Let’s explain how. The main thing is to follow the plan clearly: not to miss training, to monitor the regime and nutrition, to exercise systematically, to follow the recommendations of the coach.
Our club always has the services of a personal coach, who will save you from injury and will follow the technique of exercise.
You will be able to work with more load and quickly gain muscle mass and weight, even if by nature you have asthenic physique. We offer proven ways to increase lean muscle mass – it’s more difficult than just gaining weight through the fat layer, but much more effective for further growth.
HOW TO PUMP YOUR MUSCLES IN THE SHORT TERM.
1. Frequent and calorie meals
To increase muscle mass, you must not allow starvation. Meals should be regular and frequent, the maximum interval being 3 hours. Breakfast is mandatory and may be liquid, for example, in the form of a cocktail.
When you miss a meal, the body enhances the action of cortisol, which destroys muscle tissue and eliminates all efforts in the hall. At the same time, it is necessary to increase the total daily calorie intake. For gaining muscle mass most bodybuilders recommend getting at least 40 calories per kilogram of weight.
The main principle is to consume more calories than you spend. If you have received 25 calories per kilogram so far, start to increase this level gradually. For example, if you weigh 80 kilograms and get 2,000 calories per day, you should systematically increase your calorie intake by 200-400 calories every week until it reaches 3200 calories.
2. Gradual changes
Slow motion to the target is better than fast. To any stress or sudden change, the body responds with compensatory reactions that can negate all efforts. It takes time to switch to a new eating style, increase your calories or change your training regimen. To succeed, take action gradually. Continuous progress, even slow progress, will sooner or later lead to a goal.
Whether you are gaining weight or losing weight, avoid ‘shock therapy’. Take advantage of special programs for beginners – they describe the diet, optimal loads and recommendations for recovery. Avoid sharp “swings” in your diet. If you feel a fat layer grows instead of muscles, change the quality, not the quantity, of the food.
3. Food diary
This condition is one of the main ones to increase weight at the expense of muscle mass. With the nutrition diary you get a powerful tool for motivation and self-control. You have to write down everything without exception. By comparing the dynamics of mass, assessing its quality, thickness of the fat layer, you can immediately adjust the diet. When a fat layer appears, the daily caloric value should be reduced by 100-200 kcal.
4. Do not train in a state of hunger.
Exercising hungry is ineffective. Slow carbohydrate two hours before training is the best option. If you don’t have time, you can replace them with a geyser and protein. When the body lacks energy, it takes it out of the muscles under stress. As a result, the volume of muscle tissue only decreases after exhausting work, which is not our goal.
5. Dose the cardio load…
Too much cardio load burns fat but also inhibits muscle mass growth. Since it is not possible to gain weight quickly without increasing calorie intake, you need to keep an eye on the balance of cardio load and incoming calories. The optimal load is 15-20 minutes of running, jumping or aerobics.
You should not refuse cardio training at all – in moderate amounts it prevents obesity, speeds up metabolic processes and stimulates appetite. Three moderate cardio trainings a week will strengthen the heart muscle, improve the supply of oxygen and nutrients, increase overall tone and recovery rate.
6. Calorie quality
Choose foods that are rich in protein and slow carbohydrates, with a minimum of fat and sugar. Buckwheat porridge with chicken or fish is preferable to the huge amount of calories from sweet, fatty dishes.
In the list of useful products: vegetables, eggs, turkey meat, chicken, beef, fish, cottage cheese, buckwheat and oatmeal porridge, nuts. Mashed potatoes, rice, dried fruits, steaks are definitely better quality calories than white bread or carrot salad. It is worth giving up foods that create the effect of false satiety: popcorn, bran, low-calorie soups, bread.
7. Volume of portions and liquid calories
If your goal at this stage is to pump up, double your usual portion size. This also applies to eating protein cocktails if you prefer their ‘solid’ food. These cocktails are made with milk, curd, banana, oatmeal and honey. Add calorie ingredients that can be consumed in liquid form to the cocktail, such as edible coconut or nut oil, milk powder, fruit and yogurt.
Adjust the volume of portions depending on the results – a normal increase in muscle mass should be 3 kg per month. Faster growth indicates that the fat layer is also increasing at the same time.
8. Cookware volume
A psychological technique well known to nutritionists. Only in this case, the homemade dishes should be bigger. Try to feel your body, its ability to digest large volumes at the moment. You can crush the food, for example, after a while to eat the second part of the portion.
9. Gainers after workout
Protein and amino acid complexes are mentioned in all programs with recommendations for muscle mass gain without exception. It is correct to drink a cocktail of geiners after each workout – within 30 minutes after the exercise in the gym. In addition to proteins, they contain carbohydrates, speed up recovery and do not allow the body to compensate for energy costs at the expense of its own muscles.
10. Sleep and rest
The body needs to be allowed to recover. If you are naturally ectomorphic, your body needs more rest – sleep, auto-training, if anxiety increases, a small day’s rest lasting 20-30 minutes. With active training, sleep for at least 8-9 hours. During sleep, 80% of the daily amount of growth hormone is produced.
11. Choose basic exercises
Strive for greater goals, your task is to work through the whole body, build muscle to work with it and then improve locally. Therefore, in the foreground – the basic exercises. Muscle mass gain is faster and the result is more stable than with local exercises for the press or back.
TYPES OF EXERCISES
All exercises are divided into two main groups:
- The multijoint ones. With a barbell, dumbbells, own mass.
- The insulating ones. On simulators and blocks.
With the help of basic exercises you form the basis for muscle mass growth, and then sharpen the relief details. But it is ineffective to train at once on simulators without gaining enough muscle mass first. It is important to lay the foundation, form a proportional muscle corset, and then work out the individual muscles for a beautiful relief.
Multijoint exercises involve several joints and a large number of muscles. They help to increase the main indicator of strength development – the weight that an athlete is able to lift. When working with several groups of muscles in the body is sharply stimulated growth processes. Lifting is more effective than triceps exercises, making traction and squatting better than fanatical leg or back pumping on simulators.
Advantages of basic exercises for men:
- Comprehensive development of the entire muscle mass.
- Calorie consumption is higher than on simulators.
- Launch the supercompensation effect.
- Increased concentration of testosterone, growth hormone, endorphins.
- Smooth increase in load and weight gain.
- Acceleration of metabolic processes, increased efficiency and potency.
Allow time for the following basic exercises at each workout:
- Increases the strength of the legs.
- They form the volume of body muscles.
- Increase the content of growth hormone in the blood by 8 units.
- Dramatically increase the concentration of anabolic hormones.
- Develop the muscles of the large pectoral, deltoid, gluteal, wide lateral, leading and other groups.
- Increases the growth hormone content in the blood by 5 units.
- Strengthens and develops back muscles.
- Develops coordination.
- Increases endurance.
- Develops a large number of muscles.
- Shakes the shoulders, gives them a harmonious shape.
- Strengthens and builds up the large chest and the broadest muscles of the back.
- Increases the volume of triceps and biceps.
- Works out the front delta and benders.
- Trains the front dentate and straight abdominal muscles.
Pull-up, army press, lifting the barbell on the chest are useful for forming muscle mass. Exercises help to quickly pump up, involve many muscle groups in the work at once. Some athletes install a barbell for pull-up at home – a great addition to the exercises in the gym. When the base is set up, you can add isolation exercises aimed at a specific muscle group.
The main thing to keep in mind and what bodybuilders mention in their advice is that body building does not stop after you leave the gym. The body works continuously, and you need to create all conditions for it to strengthen anabolism and slow down catabolic processes. A nutritious diet, calorie proportionate to your workloads, quality rest, tranquillity and clear goals – that’s what will help you get results in a short period.