Pumping - what is it? Training program

Bodybuilding is hard work. It requires constant search for new ways by which it is possible to overcome the natural capabilities of the human body. This includes pumping. What is this, what is the significance of the sports term, we will deal with you today. This technique has found wide application both in the circle of experienced athletes, and among beginners.

General information

The lion's share of modern terms, applicable for bodybuilding, came to us from the English language. Not an exception became pumping. Literally the term is translated as "pumping".

By and large, so it is. After all, the process that will be described below, can significantly increase the amount of blood entering the muscle. As a result, the muscle group, which has become the object of study, is increasing in size before our eyes. But this does not mean that the muscles remain so forever. If this were so, then all around were already more than Duane Johnson. The effect of "pumping" lasts no more than 20 minutes. Then the muscles again return to their usual size. This period depends on the individual characteristics of the body. But, as you probably already guessed, the short-term increase in muscle volume is only the tip of the iceberg. And the main reason for using such a technique as pumping is much deeper. This will be discussed below.

Pumping training: the basics

To achieve the above effect, in spite of its seeming complexity, anyone can. Pumping in bodybuilding is a repetition of one or another exercise using a small weight. For example, instead of 5 repetitions with a 100 kilogram bar, 20 repetitions with a 50 kilogram bar are done. This is what pumping exercises are built on. An important nuance is that each repetition should be performed as qualitatively and in full amplitude. That is why in this sporting method the barbell is often replaced with dumbbells.

From the first approach you can feel the effectiveness of this method of training. At the beginning of the muscle can experience mild pain. But soon it will pass. When the muscle fibers adapt to the new regime, each new approach will bring an emotional upsurge, which is due to the increased production of endorphin. Thus, the quality of training is steadily growing.

What good is pumping?

What is the pumping, we found out. Now let's see what its advantages are. Mainly, there are two useful effects:

1. Visual. Among professionals there is such a thing as "cosmetic pumping". It is used immediately before the performance to visually increase the amount of muscle.
2. Productive. The main purpose of pumping in bodybuilding is to stimulate muscle growth. Before we understand how this happens, let's make a brief digression into the anatomy of the muscle fibers.

So, they are of two types: slow and fast. The first can not effectively cope with heavy weight. However, they are able to withstand long loads. It is this type of fiber that is responsible for our daily movements and the maintenance of proper posture. Fast are arranged the opposite way - they are able to withstand heavy loads, but they quickly get tired. It is on them is the calculation in the strength training. Correct pumping loads the slow fibers. As a result, muscle stamina increases. This has a positive effect on athletic performance and the physical condition as a whole.

Rate of movement

To feel on your muscles what pumping is, you need not only to take small working weights. It is also important to determine the appropriate traffic intensity. This parameter is unique for each organism. It is not difficult to determine the appropriate intensity. It is only necessary to conduct several sessions, experimenting with the speeds in each new approach. And carefully analyze the result. The intensive pace is good because it allows you to connect both fast and slow fibers, as well as small groups of muscles that are not activated at low speeds. In this case, the weight of your projectile should be 50% less than the maximum possible. The optimal number of repetitions in this case is about 20.

Slow tempo also has its own merits. If the high repetition rate involves more muscle, the lower it allows you to accumulate the load on the target muscle group. This option is better for those whose goal is to increase the volume of muscles. In this case, the working weight is already up to 70% of the maximum permissible. And the number of repetitions is reduced somewhere to 10.

How to do pumping to improve results?

For those who have just started bodybuilding or are looking for ways to make training more diverse, the method should be taken into account. Let's outline the basic rules of its application in practice:

• Pumping is not a substitute for strength training. To optimally build muscle mass you need to work with large weights, while this method serves only as a supplement.
• You do not have to get carried away with weight reduction. For example, if you press 100 kilograms from the chest, do not wait for the result from the lifts of the empty neck. The optimal option - half of the load.
• Weight should be such that you can perform about 10-20 repetitions.
• Doing the approach should be as qualitative as possible, trying not to allow stops.
• About "cheating" (jerky movements at the limit of strength) in this case, you need to forget. Everything should be controlled.
• Do not rest too long between approaches.

Pumping training: program

It is possible to practice this technique without any shells. Moreover, each of us at least once practiced pumping. What are push-ups from the floor, everyone knows. So, this is the usual exercise and is the simplest example of the effect we are discussing today. Provided, of course, that the athlete makes at least 20 repetitions for one approach at a fast pace. Many public people use this simple device before going on stage to appear more courageous and well-coordinated. Well, in a professional environment, pumping found application in the so-called drop-sets.

Drop-sets

The essence of this method is the implementation of several approaches in a row in a pumping manner. At the same time it is provided for by reducing the weight at each new attempt. We will analyze the technique using the example of traction of dumbbells for the biceps. To begin with, an approach consisting of only six repetitions is done, with a large projectile weight: one arm, then the other. After that, the weight of the dumbbells is reduced by 25%. And one more approach is made, but already consisting of 8 repetitions. And so several times, reducing the weight and adding two traction. Do not need to take breaks between approaches. After all, one hand already has time to rest. But to stretch the muscles at the end of the set will be very useful.

Back drop-set and combined version

In the first case, everything is done also, only in the reverse order. We start with a small load, which can be raised many times. Gradually increase it. When the muscles can not master more than 6 repetitions, it's time to finish the exercise. As for the combined super-set, this is a way to successfully introduce pumping into training. The essence of the method is that in each new approach, the exercises change. In this case the muscles are antagonists, for example, the extensor and the flexor of the arms. Examples of combined super-sets are such combinations:

• Push-ups from the floor and from the knees.
• Draft of the upper block and pulling on the crossbar.
• Dumbbell and bench press.
• Traction on the simulator in front and lying.
• Push-ups on the bars and from the floor, as well as many other combinations.

Correct pumping with combined super sets means moving from one approach to another with only a minor rest. This is possible due to the fact that the working groups of muscles alternate. At the end of training, you must always relax your muscles. Otherwise, after a few weeks of training, they will lose elasticity and harden. Relaxation is well helped by massage, stretching (never hinder) or just a passive pastime.

Repeated workouts

This method of applying pumping is suitable for beginners. Its essence is extremely simple - to perform the usual exercise, but at an increased rate. Despite its simplicity, the method is very relevant and effective. After all, it allows you to accumulate energy in muscle tissue. The weight of the shells is selected in such a way that the athlete can do 15-20 repetitions. Rest between sets is about 30 seconds.

Now it's not about how to use pumping, but about how to combine it with power training. This method has found wide application among athletes. Its essence is simple: a week of strength training alternates with a week of pampering. In this case, the muscles are not overloaded and have time to rest, which is very important for their growth.

Conclusion

Today we have clarified the essence of such a thing as pumping, what a drop-set is. And whether it is possible to combine these two foreign concepts in their training. To achieve good results in bodybuilding, you need to alternate strength training and pumping. The best or favorite exercise is not worth emphasizing here. After all, in bodybuilding, an integrated approach and a common sense of one's attitudes are important. In this case, all types of muscle tissue will develop . And the result will be excellent.