Bodybuilding

Muscle Pumping Training

Published

12 years ago

December 11, 2012

F Kyle

If you enjoy working out you have heard there is no bodybuilding without pumping. And you asked yourself why it is considered so important and how it affects muscle growth? If you still looking for right answers, then you came to the right place. Pumping in bodybuilding is a method of increasing the volume of muscles through physical exercises with many repetitions. In this article we will talk in detail about pumping, and everything you have to know about it.

Pumping is one of the method of pumping muscles by performing exercises with a large number of reps. A large volume of blood and tissue edema rush into muscles, which make them swell up and get bigger. But this is a short-term effect, over time the muscles will get their previous form, the level of blood reduce and everything will take its original shape.

But as soon as you start to exercise, they will already be faster to take shape. The more often you do this training, the easier it will to swell, take the form of an inflated balloon. Incidentally, the effect is very, very large deposit in the future. For those who can not in any way to get their muscle grow, but want to look great for a short time can take advantage of such a method.

Must Read: How Important Is Getting a Pump for Building Muscle?

There are three types of Pumping: Cosmetic, Pharmacological and Productive.

-Cosmetic pumping is usually used before performances or photo session. It can help you to increase muscle size by 10-15% and to give relief.
-Productive pumping is achieved during workout.It is used to to stimulate msucel groth.
-Pharmacological pumping suppose the use of of different supplements for achieving muscle growth. The most common supplements that provide pumping effect are creatine, arginine, and fat burners.

Pump up workout has great effects on body. Here are the most important of them:

- During pump up workout are better trained slow twitch muscle fibers. These fibers do not give muscle mass, but develop endurance, allowing you to work harder next time;
- Pumping saves strain on your muscles for a longer period. For muscles is not important the number of repetitions, but how much time they were under pressure. Namely the duration of this time, promotes muscle growth;
- When blood rush the muscle during pump up workout it brings many nutrients that help during work, and also during recovery period;
- The gold rule of bodybuilding says that exercise program should vary in order do not let the muscle get used to the same pressure. That’s why pumping is a great solution for this, helping you to organize “hard days” for your body.

The pump up is great for starter bodybuilders. They rapidly gaining muscle volume, the muscle swells up from the blood rush, and beginners feel stronger. Usually, this condition occurs after a few sets, and in some cases can last up to the end of the training, provided that it will be quite intense. Blood enters the active muscles, saturating them with oxygen and nutrients, which promotes greater muscle activity.

Pump up workout is great for building chest muscle. Since every bodybuilder wants to have a big chest as soon as possible, pumping can be a great method to get it. So, look further at what you have to do for this. The best exercises for chest are exercises with dumbbells and load machine. The first step is to work 15 reps on load machine, and when the blood begins to rush into pectoral muscles switch to the dumbbell.

Slightly reduce the number of repetitions up to 10, so to spread the blood and do the abdominal muscles stable. In order to get the maximum effect from the chest pump up workout, then wait until blood rush into all muscles, and only after this begin to reduce the number of rep. This can be achieved by changing the angle of the bench and crossovers in each set.

Also, if you choose to diversify chest training with other exercises the result will come much faster. A pumping workout should be done no more than once a week. Along with chest, most of the bodybuilders use pump-up workout for building small muscle like biceps, triceps, delts and calves. Here are some type of exercises largely use during pump up workouts:

Drop Set:

Do sets with gradual decrease of weight. So, if you begin with bicep barbell curl. After 8 reps decrease the weight and you will be able to do more 4-6 reps for providing great pumping effect in your biceps.

Negatives movements. A maximum of 12 adverse movements will help you to get a pumping effect.

Must Read: The Use of Drop-Set Method As a Great Way to Increase Muscle Mass

Superset Exercises:

Perform two or more exercises per muscle group with no rest or with 15-20 seconds pause between them . Begin with bicep barbell curls, and finish with dumbbells supination exercise. You will feel a great pumping effect doing ven 3, 4 supersets.

How Many Reps You Should Do in Case of Pump Up Workout?

This method can be considered hard, since it require to do a large number of resp for each muscle group. And you have to manage to work all the muscles of is the surest way to provide useful elements in the most remote places. In addition, the more blood flow, the greater the volume of the capillaries, and thus, the larger muscles.

The answer is you should do as much as possible reps for each set with light weights. Neverless, this recommendation is greatly influenced by individual body composition. Human muscle has in its composition slow twitch fibers, which due to pumping up workout get increased. If the human muscle has a big percent of this type of fibers, in this case pumping up can deliver significant growth of muscles.

Despite of all good effects on muscle growth, pumping has a very strong disadvantage- it overload cardiovascular system. That's why if you decided to use this method select appropriate supplements to strengthen the heart. Also, pumping give you short term results, as muscle decrease in size after blood come back to normal level.

Using pumping method alone for building muscle mass will give you no results. Use it as an alternative for traditional workouts, and you will get strong motivation for going further in this rythme. For beginners, limit the number of reps for each muscle group to fifty. Also, do not stick to this method of training for too long (maximum 2 weeks), after which switch to different group of muscles.

Must Read: Bodybuilding For Beginners

Pumping has a great psychological effect on every bodybuilder. When you are pumping up you get a stronger motivation as you see with your eyes how your muscle grow, how you get stronger and bigger within short period of time. Once your curls, your biceps get bigger and this has the greatest positive effect than everything else may have.

This motivate you to work hard and, and to get a high level of workout intensity. Even when you came to the gym with no power and desire to do too much, you can suddenly feel stronger and energetic only after few minute of pump up. That’s why pumping is considered a very motivational type of workout.

Pumping like any other type of workout require concentration. Keep your thoughts and all your attention on what you are doing. Be aware of every set and repetition you are doing, and do not allow you to execute them automatically.

As you see pump up workout is great tool to get you motivated, to increase the volume of muscle within short periods of time. Use it wisely, once a week, following all advices shared above in this article!

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.

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