How to properly pump up a beautiful and sculpted body

Exercises

Beginners always ask how to pump up the body with this or that exercise? In practice, everything is much simpler. Exercises are an important stage that stimulates muscles to grow, but the concept of "the best exercise" is rather arbitrary. Everything depends on the overall load and training volume. Most movements have similar biomechanics, as a result of which they have an identical effect on the muscles.

Exercises are important, but not as much as beginners think. It is enough to use multi-joint basic movements. They stimulate the development of the central nervous system and teach muscle masses to work together, which allows you to work with heavy weights, and the physiological stress coefficient directly depends on this indicator.

How to pump up your body with exercises? – master the correct technique. This is the correct answer to the question. Without correct biomechanics, any weight will not bring the desired benefit, and in addition, it can cause a number of injuries.

Don't bother with exercise selection. Choose a few basic movements and work hard to learn the correct technique. Don't scatter your attention across the entire range of existing exercises. The efficiency of such a method is close to zero. Look at weightlifters, gymnasts and powerlifters who perform only a few movements, but can boast of perfect technique, which allows them to use the target muscle groups as effectively as possible.

Mistakes and stereotypes

Overtraining

The main mistake in training all muscles is an excessively large training volume, which leads to overtraining. Remember the basic concept of muscle pumping: stimulation and recovery.

Beginners mistakenly focus only on the training process. The load is high, as a result of which the body does not have time to recover. At the same time, the athlete repeats the stimulus again and the under-recovery accumulates. The result of this approach will be overtraining and, as a consequence, the lack of desired progress.

2-3 strength training sessions lasting 60-70 minutes is the golden mean for beginners and even many experienced athletes. Add to this a good warm-up and cool-down . This is the concept of an ideal dosed workout.