Want A Pump That Lasts? Try This Mirror Muscle Workout!
The idea of designing this workout came to me when I was training a client who wanted a workout which 'made them look pumped before a night out.' Since then, I have completed this workout with many clients as well as doing it myself, and trust me - it works! The smile I see on clients faces following this workout is incredible. They are able to see a pump like never before, in muscles they didn't even know they had! I think I have finally mastered the art of making someone look ripped, and more importantly, staying that way. Click Image To Enlarge. The Aim Of This Workout The aim of this workout is to achieve a maximal peak contraction with every exercise. I concentrated on a mixture of both compound and isolation exercises when creating this program. This ensures the muscles are constantly provided with new a stimulus to achieve a huge pump. The structure of the workout has been created intentionally - doing the opposite to pre exhaust, to ensure the muscle is fatigued before being isolated. This increases the anabolic state of the muscle, working in rep ranges of either 8-10 or 12-15. As the title suggests, with this workout you are literally targeting your Mirror Muscles - the ones which make people turn their head when you walk by. The upper body is targeted through your biceps, triceps, chest, lats and shoulders. The aim with this, as mentioned before, is to turn the pre-exhaust workout completely upside down; do the compound exercises first, then the isolated second. The compound exercises allow the majority of fibers to be worked which increases the blood flow to the area. This is then followed by the isolation exercises which target the fast twitch fibers, so this needs to be done at a faster pace. By doing this, it allows 60% of the muscle to be used more effec Continue reading >>
How Long After A Workout Does The Muscle Pump Last?
Usually the biggest part of the pump will be the 30min to an hour after you finish. After you eat though, you should still experience a pump to a lesser extent for the rest of the day. You might even notice those muscles worked look a little fuller the next. Since it's unlikely your muscles would grow that much over 1 night, that's still an effect of the pump. Since your muscles are repairing themselves, there is still extra blood going to them. If you enjoyed this answer, check out my blog to learn more about diet and exercise. My body Continue reading >>
If You Stopped Exercising Today, Here's How Long It Would Take Your Body To Notice
How quickly does fitness depreciate? originally appeared on Quora: the knowledge sharing network where compelling questions are answered by people with unique insights. In order to really get a good idea of what happens to your body as it gets out of shape, it helps to have an understanding of how it gets into shape. Now, for all the different types of fitness we'll look at, change occurs depending on the amount of time from your last workout. Immediately after working out, your body will go into a growth mode. It'll first seek to replace all the energy you used during the exercise. Then it will rebuild the muscles (your heart and blood vessels are muscles too) and adapt them to better service the activity you put them through. Depending on the activity, you may have to wait as many as three days before working out again or you'll risk structural damage. After you're completely recovered, that's when things can go bad. First, I'll cover what happens when you get into shape. Then I'll look at what happens when you stop working. When you exercise, your body adapts in a number of different ways to help cope with the stresses you place on it. When you stop working out, these adaptations are scaled back at different rates depending on the adaptation. Cardiovascular fitness: When you do cardiovascular exercise, you work your muscles a little bit. Initially, you'll see some development, but those gains plateau pretty quickly . The main thing that improves is your body's energy systems. The harder you push yourself, the more your anaerobic systems improve, the longer you run, the more you work your aerobic systems . Aerobic respiration is very efficient in creating energy in terms of energy per fuel, but very slow and dependent on oxygen, which isn't simple to get into yo Continue reading >>
Add An Inch To Your Arm In Under 5 Minutes
Whatever your reason—taking an Instagram selfie, going to the club, or trying to impress a female—you want to make your arms as big as possible as fast as possible. Hey, we’re not here to judge. We’ve been there, too, standing shirtless in front of the mirror before a date, thinking, “Damn it, why can’t I always look the way I do after I work out?” Simple—you’ve no doubt heard the term “swoll” tossed around your gym, right? It doesn’t mean someone is a jacked, no-neck, horse testosterone–chugging ape; it means someone looks swollen. It’s how anyone lifting weights should look after they wrap up their workout. During weight lifting, your muscles contract. When your muscles contract, the volume of blood flowing to and through those muscles increases. When blood flow increases, so does the size of the muscles that are contracting. Hence, your muscles look swollen. They stay “swoll” for a good while after your workout, subsiding sometime later in the day when you’re stretched out on the couch with a box of Samoa cookies. Another way of saying that you want to make your arms big fast is saying that you want to make your arms look swollen, which can be accomplished by increasing blood flow to the muscles in your arms with targeted exercises that will help overflow your muscles, making them expand and look larger. When we say targeted exercises, we mean high-intensity, high-repetition, low-weight, no-rest bicep and tricep exercises. Four of them to be exact, done in this order: barbell curls, barbell skull crushers, resistance-band hammer curls, and resistance-band tricep push-downs. Your goal will be to get 20 repetitions of each exercise done as quickly possible without sacrificing form. Don’t get in over your head by adding too much weigh Continue reading >>
Why Muscle Pump Is Completely Overrated
“The greatest feeling you can get in the gym is the pump.” – Arnold Schwarzenegger Those iconic words, spoken by the big man himself, have become something of an accepted truth in much of bodybuilding culture. That is, that you want your muscles to feel ‘pumped up’ both during and after your workouts. Conventional gym wisdom says that this will make them bigger, stronger, and look better. And for many guys, getting that pumped feeling at the gym is pretty much synonymous with having a good workout. I can’t even tell you how many times I’ve seen guys with a frown on their face because their workouts weren’t bringing them a good pump… And before I go on, let me say that I completely get this. The pump does feel good! It does make your muscles look big, swollen, and powerful in the gym. And if the world made perfect sense – and things worked as they should – it would indeed be a fitting barometer for the quality of your workout. But it just isn’t… At least not for most guys who want to get stronger and actually build bigger muscles. Before we get into all of that, however, I want to quickly go over what the pump actually is. TRANSFORM YOUR BODY IN JUST 12 WEEKS. Get 1-on-1 online coaching from an expert personal trainer who will personally help you pack on muscle, shed layers of body fat, and get lean and ripped in just 12 short weeks. What is ‘The Pump’? Let’s again return to the big man for this one, since he always did have a way with words… Watch this short video where he gives a great definition of the pump and his love for it: Did you get all of that? If not, here is my best attempt at a transcript of the video: “The greatest feeling that you can get in the gym, or the most satisfying feeling you can get in the gym, is the pump. Le Continue reading >>
6 Reasons You Should Avoid Training For “the Pump”
Training for the pump has been the holy grail of bodybuilding ever since Arnold Schwarzenegger spoke about it in the documentary “Pumping Iron”. Achieving the pump while working out is a great indicator that your body is in the right condition for muscular growth. The big reason that bodybuilders can display much more mass than someone who lifts exclusively for strength is because bodybuilders train for the pump. I’ll talk about what causes the pump in a second, but first let’s look at a picture of a pretty girl in a field of flowers. Okay…Back to “The Pump” The simplest explanation of the pump is that more blood is forced into the working muscles causing the muscles to swell a bit. The reason this helps for muscle growth is that the muscles are surrounded by a tissue called the fascial layer. The pump helps stretch this layer out a bit allowing more room for muscle growth to occur. The pump also helps the body create more capillaries which in turn allows the body to create large and larger pumps and more growth. What Causes A Large Pump in the Muscles? The biggest factor in creating a large pump is the level of muscle glycogen in your body. Simply put, when you eat an adequate number of carbs this becomes an energy source that is stored in the muscles. When your muscles are full of glycogen, your body is “carbed up”. You will achieve the pump easily in this state. The way you lift has a lot to do with the pump as well. Typically higher reps (6-12) and less rest between sets will maximize the pump. So Why Do I Recommend Avoiding the Pump? I will list several reasons I don’t recommend training for the pump. Remember, this isn’t a bodybuilding site. I focus solely on tips to help people get the “Hollywood Look”. Nobody in Hollywood has that bloat Continue reading >>
How Can I Keep The Muscle Pump After My Workout Is Over?
I have noticed that right after I finish my workout, my muscles look full and swollen. They are pumped up and look really big for a few hours which is great. However, after a while it feels like they deflate and they don’t look as pumped up which makes me look much smaller. Why is this happening? Weight lifters and bodybuilders enjoy the pumped up and swollen feeling that occurs after they have lifted heavy weights and busted out a hard workout in the gym. This is also known as “the pump” and it’s what Arnold Schwarzenegger talked about in the movie “Pumping Iron”. When you look in the mirror after a killer workout you will see that your muscles appear to have grown in size. You may be wondering how your muscles have grown in such a short amount of time which is a common question among many new fitness enthusiasts. It’s important to understand a little bit of science behind the breakdown of muscles. Most people believe that the muscle is made up of mostly protein when in fact muscles are over 70% water and other substances including amino acids and other cells which help to hold the muscle together. When you lift heavy weights in the gym you put a lot of stress on your muscles and create many tiny micro tears in the muscle fibers. This sends a signal to your body and brain to repair and rebuild the muscle to make it bigger and stronger. Over a long period of time, a complex process takes place which helps to increase hormones and cells within the muscle. In the short-term, muscles are filled with blood and water in order to bring protein into the muscles to help them heal and rebuild. This is the reason why your muscles looked pumped up and much larger right after working out because they are full of blood which provides that amazing full and tight feeling Continue reading >>
Muscle Soreness & Pump: Are They Important To Your Workout?
Anyone trying to lose fat or build muscle always wants to do it as quickly as possible, and that probably explains why so many people seem to base the effectiveness of a workout on the instant feedback they get from it. Now I don’t just mean the geniuses who get on the scale, then jump on a treadmill for 30 minutes, and then get on the scale again to see all of the “fat” they already lost. Nor do I mean the other dumbasses who measure their arms, do 15 sets of curls, and then measure their arms again to see how much their biceps have already grown. The instant feedback I’m referring to here isn’t so much seen or measured… it’s felt. I’m talking about: Pump Soreness These are the 2 “feelings” that people seem to use as an indicator of how effective their weight training workouts are. How so, you ask? Well, in a lot of people’s minds, a super intense pump = a super awesome workout! Crippling muscle soreness the next day = guaranteed sign of a successful workout! Hardly any pump? Then you failed. No soreness whatsoever the next day? Then your workout was an ineffective waste of time. But just how true is all of this? Let’s find out… What Is Pump? Pump (aka “the pump”) is the immediate but short term feeling you get in your muscles during your workouts as a result of blood filling the area. You know, sorta like what happens with that other body part us guys have. The muscle being trained feels “fuller” and “tighter” and “bigger” and just pretty awesome in general. In fact, Arnold himself agrees with this description a bit too much (warning: that link may be slightly NSFW). The degree of pump you get depends on a few factors (e.g. exercise selection, rep tempo, etc.). But the most significant factors are likely rest periods (less res Continue reading >>
Why Middle Age Men Don’t Get The Same Pump While Weight Training
Mention the words “muscle pump” around a weight lifter or bodybuilder and you’ll hear varying opinions on its importance. Some guys will speak of the pump like it’s the holy grail of working out. Others will tell you there’s not a big correlation between the pump and achieving strength or lean muscle gains. The reality is I’ve found most individuals don’t fully understand what’s really behind the pump from a physiological standpoint in the first place. In this post I’ll get into the science behind what causes a muscle pump, its importance, and why middle age men tend to see it diminish as they get older. Alright, let’s start with discussing what causes the pump. I’ll have to get a little technical here for a minute but I’ll look to wrap it up in simple terms. When you’re engaged in high intensity weight training the muscle pump is a result of nothing more than basic osmosis. Here’s how it goes… You’re pushing through a series of challenging sets and your muscles start burning and filling with blood. The muscle fibers are calling for energy for contraction and hydrogen ions begin to simultaneously build up inside the cell walls. Blood begins to rush into the capillaries surrounding the muscle cells as fluid and nutrients rush into the cells through a process of diffusion. While this is happening fluid (minus the nutrients) is exiting the muscle cells and diffusing back into the capillaries. This is what scientists refer to as osmosis. When the hydrostatic pressure pushing fluid into the cells is GREATER than the osmotic pressure pushing fluid out, we’ve got a pump. In simple terms we’ve got more pressure going in than going out of the cells. Think about it as a four lane highway going in and a one lane road going out. Depending on the Continue reading >>
Is A Pump Needed To Build Muscle?
Is a pump needed to build muscle? Some people emphatically state that getting a good pump is necessary. Others say just the opposite. First of all, the ability to easily obtain a good pump is a sign that your body is in an anabolic state and ready to train. It shows us that the body and the cells are well hydrated and ready to grow. Some days, you go to the gym and can’t get a pump no matter what you do. Your body is telling you something, and that something is that you are not in an anabolic state, probably not fully recovered, and you are not ready to train. In other words you will probably not be building muscle or gaining strength on that day. The greatest feeling you can get in the gym is the pump.” – Arnold As far as the pump having an anabolic effect, this is debatable, but most bodybuilders swear that there is something to it. When you get a good pump, you are delivering tons of nutrient-rich blood to the muscles that will greatly increase amino-acid uptake. Theoretically, this should result in a greater anabolic effect. There are also those that swear that a good pump can have a fascial stretching effect which will lead to more size gains. So, while it isn’t necessarily proven by science, there is probably something to gain from getting a good pump. Having said that, I definitely wouldn’t make it the focus of your workout. Chasing the pump and disregarding all of the principles of effective training is one of the biggest mistakes you can make and will do nothing to help you build lean muscle. You can get a great pump from doing 50 pushups but everyone knows that’s not going to build muscle. Just mindlessly pursuing a pump will get you nowhere and may even cause losses in size and strength. You need to get a pump with fairly heavy weights. That’s t Continue reading >>
How To Keep Muscles Pumped
Whether you're a bodybuilder or just want to look more toned, keeping your muscles pumped after you finish a strength training workout can add to your self-confidence and make you feel proud of the way you look. As you engage your muscles in a weight training session, the blood flow increases and causes temporary muscle enlargement. Known as "the pump," this process helps you build muscles mass as you continue to workout. If you want to prolong a pumped look for as long as possible, there are a few techniques you can incorporate into your strength training plan. Step 1 Eat potassium- and magnesium-rich foods, such as a brown potatoes, legumes, a banana or a a handful of peanuts, about half an hour before you begin your strength training workout. Step 2 Bring a water bottle with you when you weight train. Drink plenty of water throughout the day -- 8 to 10 cups. Drink before, during and after your workout. Stay hydrated to help keep your muscles pumped. Step 3 Maximize blood flow potential during your strength training workout by performing a higher repetition count with less weight, instead of the other way around. Step 4 Follow your workout with a protein shake and a complex carbohydrate such as long-grain rice, whole wheat pasta or a baked brown potato. Consume this about 30 minutes after you finish training. Step 5 Maintain a relaxed state following your workout to prevent your body from being flooded with cortisol -- the hormone released when you feel stressed out or anxious. Avoiding stress and anxiety can help you keep your muscles pumped because cortisol can cause you to lose the pump. Take time to speak with your physician before you start a new workout program. Muscle-building drugs, such as steroids, can be very harmful to your health. Talk to your doctor abou Continue reading >>
Get Swole: What's The Deal With "the Pump?"
The bodybuilder’s pump: That all-swoled-up post-workout state that Arnold once likened it to sex. “Runners have their ‘high’ and bodybuilders have their ‘pump’—the feeling of euphoria brought on by the rush of blood that causes your muscles to swell during a weight workout,” explains personal trainer Mike Creamer of Anatomically Correct in NYC. Read on to find out what's actualy happening there, how to max it out—and whether or not you can take it too far. So what’s actually happening here? The pump happens in response to intense strength training. Muscular contractions cause blood vessels to dilate, and blood flow to increase. All that activity in the muscles causes them to expand. A lot. “During an intense workout, a pumped upper arm could measure a full half-inch more than it normally does,” Creamer says. Alas, the effect is temporary, lasting at most a couple of hours. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done How do I get a max pump? To get that volume, you must do volume. “A good pump in the targeted muscles can usually be achieved by performing three or four sets of moderate to high reps (10 to 15) of an exercise to momentary muscular failure,” Creamer says. Keep your t Continue reading >>
3 Supplements You Need To Stay Pumped
Many fitness enthusiasts and every dedicated weight lifters wonder what it takes to have a more muscular looking physique. If you’ve hit the weights for years, but you’ve never really achieved the size, gains or muscularity that you envisioned then this article might have the answers to your problems. The purpose of this article is to focus on the supplement side of helping you achieve your goals. Supplements have their place in every lifter’s plan when used correctly. Unfortunately, many of us don’t use them correctly or buy the wrong items because of misleading advertising or a misleading store salesperson. Many of the largest companies are often the most misleading. This makes it difficult for the average consumer to make the right choices. These companies are effective at telling you what you want to hear so that you will buy their products regardless of the product’s place in your program. Let me start by telling you what many don’t want to hear. There is not a supplement on the planet that will get you bigger without the help of consistent training and a solid nutrition program. If you aren’t willing to put in the work and not willing to discipline yourself at the table, your goal is just a dream. If you are willing to commit to those things first, then I’ve got some answers to help you reach the next step. There are three supplements that are “must haves” in your arsenal to pack on some quality size. HIGH PROTEIN/HIGH CALORIE SHAKES I get asked in the stores at least a few times each week, “What can I do to get big and cut at the same time?” The fact is there is nothing that can really accomplish that goal. In order to pack on quality size we need to create a calorie surplus. In order to cut body fat we need to create a calorie deficit. Th Continue reading >>
To Make Your Muscles Look Bigger Without Lifting Weights…
You need to find ways to force more water & other stuff into your muscles to "pump them up" making them look bigger just like you'd blow up a deflated balloon by filling it up with water so obviously you need to… Drink more water because… 70-to-80% of your muscles are made up of water and when you don't drink enough water or get dehydrated by only 2.9% your muscles will look smaller or flatter like a deflated balloon. So exactly how much water should you drink? Drink at least 1 gallon (4 liters or 128 ounces) or more depending on how much you sweat due to exercise and your environment. Be Safe: Don't kill yourself by drinking too much or over 4-to-6 gallons of water per day and don't drink no more than 1 liter of water per hour especially if you're not exercising. Water is so important that 2 of the 6 extra tips below to make your muscles look bigger without lifting weights will not work unless you drink enough water. Bonus: You'll look more ripped when you drink more water because drinking water will actually flush out any excess water weight or bloat that is hiding your muscular definition. By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.Dr. Howard Flaks, a Bariatric (obesity) specialist in Beverly Hills, California 6 More ways to make your muscles look bigger without lifting weights 1. Carbs Some of the carbs you eat get stored in your muscles and after water & protein Carbs are the 3rd largest contributor to the size of your muscles plus… It takes at least 3 grams of water to store each gram of carbs in your muscles so the more carbs stored in your muscles = more water in your muscles makin Continue reading >>
Do Muscles Get Bigger For Hours After A Workout?
Swelling is Giving You the Bulge Muscle swelling often occurs within a few minutes or hours after completing an exercise. The swelling may last for a few hours, if you’re new to exercise or lifting heavier weights than usual -- this is known as acute muscle soreness. The swelling is often brought on from muscle fatigue, which happens when you work your muscles until you cannot complete any more repetitions. Swelling may also be a result of something more sinister, such as an exercise-related injury like a muscle strain or pull. If this is the case, swelling and significant pain will last for several days or weeks. Feed Your Muscles Right Away You can take advantage of the temporary swelling by feeding your muscles the right nutrients to make your muscle growth more permanent. The American Council on Exercise recommends foods such as a banana with a whey protein shake, tuna on whole wheat bread or low-fat chocolate milk. Have a post-exercise snack within 30 minutes of completing your exercise session. The carbohydrates in the snack help restore your glycogen while the protein helps repair your muscles. The “Journal of the International Society of Sports Nutrition” recommends 1.2 to 2.0 g of protein per kilogram of weight to maximize muscle growth. Making Sense of Muscle Growth Hypertrophy is essential to enlarge your muscle size. Muscle hypertrophy occurs when you create micro-tears in your muscle though weight training or body-weight exercises. Your body begins to repair these tears in the muscles and develop new muscles to adapt to the weight. This is why it is important to increase the intensity of your workouts over time. Significant muscle growth requires about three months of resistance exercise. Increase your upper-body weights by 5 lbs. when completing a se Continue reading >>