The main rules for muscle pump

Following this list of 10 important rules, telling you how to pump up your muscles, you will eventually receive that body, which before had only dreamed of. Of course, for a short period to achieve the desired will not work, however the efforts were not in vain, these rules need to recognize "gold" and always strictly follow them.

Rule # 1: food

When buying products not forget acquainted with what is written on the labels. This will help you to obtain reliable information about their calories. And learn more about the ways power can be read in our article — diet for muscle.

Rule # 2: limit cardio

In a week you should do 3 workouts on the treadmill and no more. The duration of one cardio session of about 30 minutes. To perform the best cardio intervals — this method will create an optimal fat loss and will help preserve muscle mass. There are two types of interval training — medium to high intensity. The complex should be performed 1-2 times a week for 30 minutes.

Rule # 3: the number of repetitions

Each approach should be not more than 20 reps. It is important to the onset of muscle failure by about the 12th repeat the exercise. The optimal number of repetitions varies between 6 and 12 times in each approach. The only way to ensure quality muscle gain. Training duration should not exceed one hour, it is also necessary to observe the regime of rest — at least 70 seconds between sets. It is important not to increase the amount of exercise, and well add the weight of the projectile.

Rule # 4: implement integrated training

You should know that the best result from the training is achieved if an athlete concentrates on those exercises that involves many muscles. For example, such as pull-UPS on the bar, squats, push-UPS, bench press etc.

Rule # 5: stretching

Conduct stretches and light massage will help you to prevent injury and ensure rapid muscle recovery before the next workout.

Rule # 6: regular diet

Food must enter your body in small portions, in the amount of 5-6 receptions per day. Quality food with a high content of carbohydrates and protein needed to ensure muscle growth and to maintain a high level of metabolism.

Rule # 7: body building should be varied

Some parts of its training program is necessary after 4 — 6 weeksstrict compliance to change. You can, for example, increase the number of repetitions, or add more exercise or reduce the rest time. Periodically should conduct pumping training.

Rule # 8: workout of all muscles

Each workout try to involve more muscles. Because of this the body is increased production of secretion of growth hormone, which stimulates growth of muscle mass.

Rule # 9: eating before and after exercising

Eat foods rich in slow carbs ( whole grains, fruits, vegetables) and protein an hour before training. The ratio of carbs to protein should be 2 grams to 1 gram. After a workout, also consume protein, but also add fast carbs ( honey, white bread, dark chocolate).

Rule # 10: rest to recover

7-8 hours of sleep a night is the ideal time for full recovery, health and well-being. If you had to spend a sleepless night, the time for sleep should quickly fill.