Body by summer: 11 weeks

What is Pumping and why is it needed?

Pumping is the increase in muscle volume due to increased blood flow, triggered by the performance of weight training with a moderate working weight and in a multi-repeat mode( from 15 and higher repetitions for each approach).In bodybuilding, exercises for pumping the muscles of the hands and chest are most often used.

Using pumping is the main component of "beach training", as this is one of the simplest ways to make the muscles large and bulky. It should be noted that the effect of pumping can be significantly increased through the use of special sports nutrition.

Body training program for the beach season - a comprehensive training for all the muscles of the body to improve the relief of muscles.

How does pumping work?

Pumping exercises affect the energy depots of the muscles, each time increasing their volume more and more. First, multi-repeat training empties the glycogen depots, and when carbohydrates are again available, glycogen accumulation is higher than the previous level.

In fact, pumping forces the muscles to store more energy, optimizing the possibility of sarcoplasm and muscle cells to accumulate glycogen and creatine phosphate. Parallel to this, pumping increases fluid retention in muscles, because water molecules are necessary for energy synthesis processes.

Cons of training for pumping

It should be noted that the effect of pumping is in many ways short-term and exceptionally cosmetic - without proper training and without carbohydrate loading, the muscles are literally "blown off", because when pumping the muscle tissue itself practically does not grow and does not increase strength.

It is extremely important to alternate training for pumping with full strength training for hypertrophy( that is, with a high working weight and low repetitions).Only in this case it will turn out not only to increase the muscles visually, but also to fix this effect due to their growth.

Muscle pain after training

The second disadvantage of pumping is the increased production of lactic acid and other toxins. As a result, the burning sensation and the characteristic pain in the muscles are sharply increased both during the training and during the recovery period. This is most strongly felt in the musculature of the triceps.

Typically, "painful" muscle pain after exercise is associated with their growth, but its chronic nature can be harmful, since any such pain is primarily inflammation of the tissues. To get rid of the pain after training, a hot bath with salt and a sports massage helps.

Sportpit for muscle pumping

The main sports additive for pumping is arginine. This amino acid is a source of nitrogen oxide NO, which increases blood flow by expanding the blood vessels. As a result of taking such a "nitrogen dispenser", more blood enters the musculature and the muscles become visually larger.

Arginine is part of most pre-training boosters. With the use of such additives, 20-30 minutes before the start of the exercise, the mental focus increases, the strength indicators increase, and additional muscle pumping is carried out with blood( which, in fact, is pumping).

Rules of training for effective pumping biceps - why is the exercise technique more important than a large working weight?

Pumping Training Program Although traditionally used exclusively for the muscles of the shoulders and arms( especially for the biceps), pamping is the most useful for creating a sports figure when training the legs, affecting slow muscle fibers and activating their growth processes.

In the training program presented below, both strength exercises for hypertrophy with a low number of repetitions and multiple repetitive exercises for pumping are combined. To achieve greater effect, it is recommended to alternate this program alternately with the program for 10 weeks.

Body by Summer 11: Pumping Training

In the pumping exercises, the working weight is reduced by at least 20-30% compared to the usual, and the rest periods are also reduced to one minute. The exercises for pumping themselves are performed by a supertet: first the first exercise, then rest, then the second;in total 3-4 sets of each.

Workout A: top of body

  • Bench press lying: 2 warm-up, 3-4 x 6-8, rest between sets 3 min.
  • Dumbbell cultivation on an inclined bench: 3-4 x 10-15, rest 1 min.
  • Thrust of the upper unit sitting: 3-4 x 6-8, rest 3 min.
  • Thrust block to the belt: 2-3 x 10-12, rest 2 min.

Supertet 1 :

  • Lifting dumbbells to the sides: 3-4 x 15-20, rest 1 min.
  • Dumbbell press sitting: 3-4 x 15-20, rest 1 min.

Supertet 2 :

  • Raising the bar to the biceps: 3-4 x 15-20, rest 1 min.
  • Thrust block on the triceps: 3-4 x 15-20, rest 1 min.

Workout B: bottom of body

  • Deadlift: 2 warm-up, 3-4 x 6-8, rest 3 min.
  • Leg bending in the simulator: 3-4 x 15-20, rest 1 min.
  • Foot press in the simulator: 3-4 x 6-8, rest 3 min.
  • Pullover: 2-3 x 10-12, rest 2 minutes.

Supertet 1:

  • Squats with a barbell: 3-4 x 15-20, rest 1 min.
  • Rises on socks with a barbell: 3-4 x 15-20, rest 1 min.

Supertet 2:

  • Dumbbells: 3-4 x 15-20, rest 1 min.
  • Leg extension in the simulator: 3-4 x 15-20, rest 1 min.

Workout C: top of body

  • Stand press: 2 warm-up, 3-4 x 6-8, rest 3 min.
  • Dumbbell press sitting: 3-4 x 15-20, rest 1 min.
  • Thrust rod to the waist: 2 warm-up, 3-4 x 6-8, rest 3 min.
  • Tightening with a wide grip: 2-3 x 10-12, rest 2 min.

Supertet 1:

  • French bench press for triceps: 3-4 x 15-20, rest 1 min.
  • Raising dumbbells "Hammer" on the biceps: 3-4 x 15-20, rest 1 min.

Supertet 2:

  • Push-ups from the bench to the triceps: 3-4 x 15-20, rest 1 min.
  • Raising the EZ-bar to the biceps: 3-4 x 15-20, rest 1 min.

Workout D: Bottom of the body

  • Squats with a bar: 2 warm-up, 3-4 x 6-8, rest 3 min.
  • Upgrade on socks with a barbell: 3-4 x 15-20, rest 1 min.
  • Pullover: 2-3 x 10-12, rest 2 minutes.
  • Front squats: 3-4 x 15-20, rest 1 min.

Supertet 1:

  • Lifting the legs in the vise: 2-3 x max, rest 2 min.
  • Press with a roller: 3-4 x 15-20, rest 1 min.

Superset 2:

  • Plank for the press: 1-3 x max, rest 1.5 min.
  • Bicycle for the press: 3-4 x 15-20, rest 1 min.

***

Pumping training is one of the main components of the "beach training" for increasing muscle volume. To achieve the greatest effect, it is recommended to combine light exercises for pumping with exercises for muscle hypertrophy( that is, with a heavy weight and 5-7 repetitions).