Blog

pump biceps

How to pump biceps?

Rules of training for effective pump biceps – why is technology more important than a large working weight? The best exercises for rapid growth of the mass of the biceps.

Exercise biceps for weight

Doing countless biceps exercises with heavy weight and appalling technique is a typical mistake for beginners. If you really want to quickly pump biceps, just a few effective exercises with a barbell or dumbbells, performed with complete mental control.

In addition, training the biceps is impossible without a comprehensive study of the rest of the musculature of the hands and the upper part of the body – this will allow using a serious working weight in the exercises. Also, the pum biceps is positively influenced by advanced training techniques – supersets and drop-bys.

We shake the muscles of the back, chest, shoulders and hands in one workout – a program of exercises on the upper body.

Anatomy of the muscle

The biceps, or biceps arm of the shoulder is the most noticeable and volumetric arm muscle. The proximal part of the biceps consists of two heads – long and short. The biceps flexes the shoulder in the shoulder joint and the forearm in the elbow. Its anatomical function consists in traction movements.

To pump biceps, it is necessary to develop in parallel the associated secondary muscles. Without strengthening the muscles of the forearms , triceps and deltas, you simply can not technically correctly perform biceps exercises with heavy weight – and without this it is impossible to achieve muscle growth.

The best exercises to pump biceps

Bending of hands with dumbbells or risings of a bar standing – classical exercises for increasing the mass of the biceps. However, it should be noted again that in these exercises on the biceps, the correct technique of performing the movement is important, and not the use of the maximum working weight.

pump biceps

The same rule is also relevant for other effective exercises – for bending hands with a barbell or dumbbells on a Scott bench. These exercises provide insulation of the biceps and increase blood flow in the muscle. All this makes them ideal tools for pumping and supersets at the end of the workout.

Pump biceps at home

Unfortunately, if there is no bar in the arena of the home gym, heavy dumbbells and an inclined bench, then you will hardly be able to perform an effective pump biceps. Light dumbbells and exercises with body weight are not able to bring a significant result in the form of biceps growth.

In spite of the fact that training with the help of pull-ups with the back grip on the bar can provide some growth of the muscles of the hands, the physical limit is quickly reached. After this, more serious training equipment is needed – a real barbell and heavy dumbbells.

Biceps dumbbell or barbell?

Exercises on the biceps, performed with the bar, it is recommended to use at the beginning of strength training. In this case, you have the ability to perform them with a more serious working weight, thus providing a powerful impulse precisely to fast increase the mass of the biceps.

Dumbbells are useful for performing isolating exercises and working to increase the relief of muscles. In addition, dumbbells allow you to concentrate on the technique of performing, sensing the work of the muscle and developing neuromuscular communication, which is extremely important in pump biceps.

Program for training biceps

Often, athletes note that their biceps, gaining a certain amount, cease to “grow”, even with a constant increase in working scales. In this case, a training program based on complex supersets will help, giving the bicep a powerful impetus for a shift in growth:

  • Lifting the bar to the biceps – 10 repetitions.
  • Lifting dumbbells on the biceps standing – 10 repetitions.
  • Bending of the EZ-rod on Scott’s bench – 10 repetitions.

Exercises on the biceps are performed without interruption, one after another, in total 4 approaches. The break between the approaches is 30 seconds. However, it is not recommended to add other exercises to this program, or to perform such training more often than once a month.

Guide the most effective exercises on the biceps with photos and a detailed description of the correct technique of implementation.

The secret of the veins

On whether you will achieve traced and noticeable veins on the biceps, affects both the amount of subcutaneous fat in the body , and how genetic factors – the depth of veins can not be changed by training. Fortunately, drying usually increases the drawing of the veins on the hands.

Sports nutrition containing nitric oxide, is also capable of expanding the venous canals, increasing the filling of veins with blood. However, it is important to note that, first, it provides only a temporary and short-term effect, and, secondly, such additives can not be called harmless.

Why does not the bicep grow?

Most often beginners forget that the muscles of the hands must be trained in a complex – it is impossible to pump a large bicep with a weak triceps. In addition, it is important to strengthen the entire musculature of the upper part of the body , as it gives the hormonal stimulus for biceps growth.

Among other things, beginners often lack a mental connection between the muscles and the brain. Simply put, they simply do not know how to engage the biceps consciously in the work – in the end they use an excessively high working weight, overloading the secondary muscles, but without affecting for pump biceps.

Successful biceps training is most often based on the “progress-stagnation-shift-progress” scheme. Connect advanced techniques (supersets and drop-boxes) in the period of slowing growth, and also watch the development of “secondary” muscles – remember that the growth of hands is possible only in a complex.

gain muscle fast

Tips to Gain Muscle Fast

Dream to gain muscle fast, but do not know where to start training and how to eat? A program of strength exercises that will change your body in the new year!

How to gain muscle fast

Dream to increase 5-7 kilograms of quality musculature, but do not know where to start weight training? The program described below will help you quickly, in just 6-8 weeks, to gain noticeable muscle mass, change your body and purchase a sports physique.

The program implies three short, but intensive training sessions per week, as well as increased nutrition. Remember that nutrition is the most important component of muscle growth – without additional calories the body can not physically gain muscle fast.

All about how togain muscle fast and create the perfect sports body is an introductory course of strength training for beginners.

Exercises for muscle building

At the heart of the proposed program are five basic exercises with a bar , forcing all large muscles of the body to work in the complex. This allows not only to develop musculature, but also to work on creating a sports figure with broad shoulders and strong hands.

Also, the program uses functional exercises (ejecting weights, push-ups on the bars, pull-ups and others), not only improving the coordination of movements, but also affecting the development of the muscles of the press and the body, and also developing the overall symmetry of the muscles.

Meals before and after training

Strength training on an empty stomach harms the gain muscle fast – to exercise in full force, the body needs energy. It is necessary either 10-15 minutes before the training to take 15-20 grams of fast carbohydrates and 10-15 g protein isolate, or eat lunch for an hour and a half before training.

Nutrition after exercise, in turn, will force the body to use calories of food to grow and restore muscle. Immediately after the training, it is necessary to take a portion of the protein-isolate (30-35 g), and after 40-50 minutes, dine with a lot of carbohydrates.

Program of training for muscle development

The proposed training program requires three workouts per week, performed in checkerboard order. For example: Monday and Friday of the first week – training A, Wednesday – training B; Monday and Friday of the second week – training B, Wednesday – training A.

Training A

  • Warm up – 5-10 minutes of cardio
  • Squats with arms outstretched forward – 2 sets of 15-20 repetitions
  • Squats with a bar – 3 sets of 5-8 reps
  • Push-ups from the floor – 2 sets of 15-20 reps
  • Bench press bar – 3 sets of 5-8 reps
  • Two-handed jerk – two sets of 15-20 repetitions
  • Deadlift with rod – 2 sets of 5-8 reps
  • Lifting dumbbells to the biceps – 2 sets of 10-12 reps
  • Exercise “Woodcutter” on the press – 2 sets of 15-20 repetitions

Training B

  • Warm up – 5-10 minutes of cardio
  • Squats with arms outstretched forward – 2 sets of 15-20 repetitions
  • Squats with a bar – 3 sets of 5-8 reps
  • Pull – ups – 2 sets of 15-20 repetitions
  • Standing bar press – 3 sets of 5-8 reps
  • The thrust of the block to the belt sitting – 2 sets of 15-20 repetitions
  • Thrust rod to the belt – 3 sets of 5-8 reps
  • Push-ups on the uneven bars – 2 sets of 10-12 repetitions
  • Exercise “Woodcutter” on the press – 2 sets of 15-20 repetitions

Rules of training

Pay special attention to the technique of doing exercises with the bar – if you are a beginner and just starting to practice strength training what can help you to gain muscle fast, increase the number of repetitions from 5-8 to 10-12, and always use the help of a trainer or safety partner.

Relax between the exercises – at least 90 seconds, during which you have to walk around the room and mildly warm up, and not sit still or chat with friends in your mobile phone. Break between different exercises – about 2 minutes.

How quickly to pump up your hands?

One of the main mistakes of newcomers is the use of a large number of exercises on the biceps and triceps. Remember that the development of the muscles of the hands isimpossible without the complex development of the entire musculature of the body – increasing the indicators in the basic exercises, you develop and the muscles of the hands.

The proposed program includes the two most effective exercises for the musculature of the hands – push-ups on the bars for the triceps and shoulder girdle, as well as lifting dumbbells to the biceps. It is recommended to use the average weight in the exercises, paying special attention to the technique.

A short guide to the program of strength training for a quick set of muscle mass .

4 rules for gain muscle fast

  1. For muscle growth requires a regularly increasing load – using the same weight in the exercise for weeks, you will not achieve muscle growth. That’s why it is important to fix the working weights in a special training diary .
  2. Increasing the load means not only an increase in working weight, but also the development of the connection between the muscles and the brain. If you learn to force your muscles to flex during the exercise, this will greatly improve the effectiveness of the training without using heavy weight.
  3. Nutrition plays a key role in the success of the training. In order for muscles to grow, the body needs additional calories – at least 10-15% of the daily norm. Remember also that without a lot of the right carbohydrates, weight gain is impossible.
  4. For complete recovery and gain muscle fast, the body needs sleep and rest – try to sleep at least 8 hours a day . In addition, it is strongly recommended not to overload yourself with other types of sports activity (running, swimming, soccer or skiing) on ​​rest days.

To quickly pump up the muscles, it is enough to follow the basic recommendations – use multi-joint exercises with a bar to increase muscle strength, functional exercises for the development of coordination of movements, and also eat strong carbohydrates.

muscle growth

Muscle growth secrets

How to train properly, so that the really muscle growth? How many approaches / repetitions do you need and which exercises are the most effective?

How to train properly?

First of all, it is important to remember that the main rule of training for muscle growth is not the choice of the exercise program, but the regularity of these exercises and the full feeling of involving the muscles in the work. It is impossible to gain muscle without fat, follow the schedule “1 training per week”.

In fact, for muscle growth, only three things are needed – regular strength training with increasing load, sufficient nutrition and optimal conditions for recovery. At the same time, the contribution of the exercises themselves to the final result is no more than 30-40%, whereas food yields 60-70%.

muscle growth

All about how to gain muscle and create the perfect sports body is an introductory course of strength training for beginners .

Exercises for muscle growth

With the proper performance of strength exercises, the muscles experience a load and adapt to it through growth, achieved by increasing the nutrient fluid (sarcoplasm)surrounding the muscle fibers. The very same number of muscle fibers remains virtually unchanged.

In simple terms, the muscles are like a sponge – shrinking when doing exercises, they are first “squeezed out”, then “filled”. The pace of the exercise, the number of approaches and the working weight affect the number of fibers involved, but the amplitude and correct technique are much more important.

How many exercise approaches do?

The logic of the recommendation “5-7 repetitions of exercise – on force”, “8-9 repetitions – on mass”, “10-15 repetitions – on relief” is based on involving one of two types of muscle fibers in the work . However, this is more relevant in professional bodybuilding, but not in amateur fitness.

It is important for a beginner to remember that his main task should be precisely the feeling of involving the muscles in the work, and not just unconscious weight lifting (even large) a given number of times. More about this FitSeven told in the material on how to learn to pull yourself .

Program for muscle growth

Multi-joint basic exercises with the bar (bench press, squats with rod, pull to the belt, deadlift) are most effective for muscle growth. However, it is important to remember that the risk of injury during these exercises is higher than in training on simulators.

To observe the right technique and maximize muscle growth, you need to clearly understand and feel which muscle you are training in a particular exercise. If at squats you have a pain in the lower back and knees, you can definitely say that you are doing this exercise incorrectly.

Choosing the Right Exercises

Working out the muscles according to the complex program for the gym , involving all the major muscle groups (hands, back, chest and legs) in one workout is the best way to understand how the key muscle groups function and what exercises are needed for each of them.

Another secret of training for beginners is the alternation of exercises with a barbell with similar exercises performed on the simulators. Try to figure out yourself which simulator is needed for each exercise, feel the muscles involved, then increase the weight.

Nutrition for muscle growth

Muscle mass grows only when the total calorie intake exceeds the norm by 15-20%, and the diet contains enough protein, fat and carbohydrates. Carbohydrates are the most important, since they are necessary for glycogen synthesis, on which the muscles work.

Producers of sports nutrition recommended enhanced protein nutrition (up to 3-5 grams of protein per kg of body weight), but scientific research refutes this claim. For a set of muscle mass, an athlete weighing 75 kg is enough 2300 kilocalories and 80-100 grams of protein per day.

Importance of recovery

You need to learn to listen to the sensations in the body after training. If on 2-3 days after doing strength exercises you begin to feel the characteristic pulling pain in the muscles, it is directly indicative that you trained correctly and muscle mass increases.

However, if the next day you have a pain in your back, knees or neck – then you have violated the technique of one of the exercises, overloading the spine where you should not overload. It is important to find a problem in technology and eliminate it as early as possible so that this problem does not become a habit.

The choice of exercises for muscle training begins with learning what muscle groups exist in the body and how to feel the work of each of them. In addition, it is necessary to understand the mechanism of growth and nutrition of muscles – without this knowledge it is simply impossible to train properly.

gain muscle without fat

Gain muscle without fat

All about how to gain muscle without fat. The most important recommendations about the strategy of nutrition, caloric intake and the selection of the most useful product.

Where do the muscles come from?

Any person, keen on power sports and shaping a beautiful muscle relief, dreams of gain muscle without fat. But this contradicts the physiological characteristics of the human body and, frankly speaking, is difficult to achieve.

Due to the increase in the amount of food consumed (mainly protein), weight gain occurs, some nutrients go just to gain muscle without fat, and strength training allows you to quickly achieve what you want. But a certain number of calories are still stored in reserve, contributing to the appearance of fat layers on the abdomen, hips and buttocks. Alas, this is inevitable. Noticing fat deposits, athletes begin to reduce the daily caloric value , but burning fat will lead to the loss of the number of muscles, which is highly undesirable for the athlete.

Uncontrolled appetite

Knowing that the muscles are increasing by increasing the caloric content of the diet, inexperienced athletes are beginning to actively absorb food, hoping for rapid growth of muscle fibers due to accelerated protein synthesis. In fact, uncontrolled food intake leads to the opposite effect – obesity. The beginner bodybuilder becomes friable, because it is very difficult to gain muscle without fat, overeating and increasing the volume of adipose tissue. Yes, and disruptions in the metabolism are guaranteed with such an unprofessional approach.

The human body can not absorb a huge amount of calories, so all the excess goes into fat. This is a feature of human nature, known for many thousands of years. How to be and whether there are ways to maximize the growth of lean muscle mass without fat deposition?

Nutrition for gain muscle without fat

In order to avoid excessive fat deposition and actively gain muscle without fat, you must carefully plan the diet, its calorie content and actively engage in power training. In bodybuilders, fat is most often deposited on the abdomen, so it is recommended that time be given to pumping the press to a characteristic burning sensation in the muscles.

gain muscles without fat

For the initial set of muscle mass, your diet should be increased by 10-20% . Only when the body gets used to changes in nutrition, you will be able to bring the daily calorie content to 4000. Eat a fraction, strictly 6 times a day, in order for 1 portion to have about the same number of calories.

Product recommendations

Choose the most natural food. Give preference to vegetables, sea fish, natural starchy foods, whole grains, oatmeal. Be sure to eat lean meats and squirrels of chicken eggs daily, as well as cottage cheese, chicken and protein powder. Do not discard special protein blends of natural origin.

Do not use flour, carbonated drinks, sweets and other foods rich in simple carbohydrates. In large numbers, they can damage health, change metabolism and disrupt your sports plans. Without fats, the human body can not exist. But you should use “good” fats, which are rich in unsaturated fatty acids and, with increased training, help to gain muscle without fat. They are found in red sea fish, fish oil, flaxseed oil. A short guide to the program of strength training for a quick set of muscle mass.

Specially for endomorphs

If you are inclined to fullness , then be more careful about increasing the calorie content of food, but the load should be constant and intense. For lean men and women, it is sufficient to exercise 3-4 times a week and increase the number of calories by only 5-10% to start gaining weight and form a relief body. If in certain places you quickly lose fat, be sure to train these zones especially actively to locally fight fat deposits.

Sports Supplements

Pay attention to natural metabolites, which can activate metabolism. For athletes, levocarnitine ( L-carnitine ), a vitamin-like substance, related to vitamin B, is very useful for athletes . The additive enhances the enzymatic activity, accelerates the digestion of the protein, increasing the physical potential of a person. This drug is taken by courses of many athletes, as it allows you to withstand significant loads, actively burn fat, muscle building, and recover faster.

Fatigue after training, muscle pains bother many beginning bodybuilders, but if you regret yourself, then instead of muscles with increasing caloric intake, gain a lot of fat. Therefore, it makes sense to drink L-carnitine (Elkar), which promotes the transformation of excess fat into energy, thereby increasing tolerance and efficiency of physical activity, reducing the recovery time after training.

Beginning Bodybuilders

Tips for Beginning Bodybuilders

Practical advice to all beginning bodybuilders will help you achieve your goals, build a bodybuilding body in the gym.

Many guys, coming to the gym, want everything at once, that is, to become strong, embossed, to have impressive sizes of muscle mass, in other words to be similar to Ronnie Coleman, for example. In this life, success only reaches, the one who truly loves his occupation (bodybuilding), who is ready to endure muscle pain, to follow carefully for his diet, to recover properly. But these seemingly elementary things do not understand the beginner athlete, so let us designate some things, tips that will help the beginning bodybuilders in achieving their desires in bodybuilding.

Beginning Bodybuilders

Choosing a gym for Beginning Bodybuilders

The gym should have in its arsenal, at least a collapsible bar, with racks, dumbbells of different weights, various simulators (in the initial stage of preparation, they basically do not need you). Pay attention to the atmosphere in the hall, it must be working, this is a very important point in achieving a result, when people are busy with one thing (muscle growth) you involuntarily want to outdo your friend, your partner. Remember Arnold Schwarzenegger, his gym, it had everything you need, nothing superfluous, the atmosphere was always working, like-minded enough. In our time, fitness rooms are good enough, but never forget that no matter how good a gym was, it will not add muscle to you. Previously, beginning bodybuilders in general built their muscles in basements, with rusty iron, but it did not stop them from building a beautiful, relief figure, so there would be a desire, the rest will come.

Sports wear

Always dress so that it would be convenient for you to practice, do exercises. For example, tight-fitting shorts, ideally suited for carrying out deadlifts or squats with a barbell on the shoulders, the likelihood that you break them, is reduced to zero. Shoes should sit on your foot clearly, do not wear shirts or slippers better, you just can just stumble and get injured. Up wear a T-shirt, your body will always breathe, girls can wear a topic, for the same reasons.

Nutrition of athletes

Proper nutrition should always be in the first place in your training. After all, if you are not eating properly, it means that your body will not recover after the load, muscle growth will stop, there will be overtraining. Therefore, success in power sports, especially in bodybuilding, depends on 60-70% on your correct, balanced diet, you simply have to understand it if you want to achieve decent results in bodybuilding.

Training programs

Beginning bodybuilders, when they come to the gym, have no idea how to do the exercises, which ones are, how many do the approaches, in what quantity, in order, they ask the same people who are not aware of these issues, thus making gross mistakes in their preparation. So that you do not mind watching the section of the training program for guys or for girls, everyone chooses his own. In addition, in the gym you can see different, advertised magazines on bodybuilding, in which you can see the training systems of famous athletes, ignore them simply, such training programs are not suitable for you, and will not fit, until you become, the same professional athletes, with a decent length of use of anabolic steroids.

Recovery after training

We grow up when we sleep. As you understand, a full sleep, this is the key to success in bodybuilding. In other words, if you work on two jobs, sleep 3-4 hours a day, eat as if you are, and at the same time train, you will not achieve anything but overtraining. Therefore, find a job that does not require much physical work, sleep 8-9 hours, eat repeatedly and in a balanced way, do not forget about sports nutrition, which will help you also recover after a workout.

General advice on the way to the perfect bodybuilder body for a beginner

Motivation, this is what drives a person to the goal, what makes you get up at 6 in the morning and run around the stadium, what makes a person tired after work go to the gym and pump muscles. Understand yourself, understand why you need it, why you want to have the body of a bodybuilder, when you clearly represent your goal, and know how to come to it, then nothing can stop you, and you will achieve success not only in bodybuilding, but and in all areas of activity, which you want to understand.