If you intend to pump an extremely large mass, you need to practice using the method of periodization, alternating pump training with strength one. Many beginners think that this is just the use of large weights. In reality, the entire training program is to expose radical revision.
Reduce the number of the workouts. At the stage of the pump training you will train 5-6 times a week. Strength training requires only three workouts per week. This is due to the fact that strength records are set by nerves tension. But nerves recover very slowly. The tired nervous system will not allow you to develop the limiting mental stress, which leads to the increase in strength.
Reduce the number of the workouts. At the stage of the pump training you will train 5-6 times a week. Strength training requires only three workouts per week. This is due to the fact that strength records are set by nerves tension. But nerves recover very slowly. The tired nervous system will not allow you to develop the limiting mental stress, which leads to the increase in strength.
Reduce the volume of training loads. You need to reduce everything: the number of exercises, sets and repetitions. Only with this, one can show high strength result.
Do basic exercises.
Isolation exercises do not provide strength. They can be only secondary for training the muscles assistants. The kernel of the training program is squats, bench press and deadlift.
Isolation exercises do not provide strength. They can be only secondary for training the muscles assistants. The kernel of the training program is squats, bench press and deadlift.
Start with the medium weights. Strength work requires special biochemical adaptations. It does not come immediately. So, if you, from the beginning take on the maximum weight of the barbell, then it will be a serious harm for yourself. Start with medium loads. In a couple of weeks you will feel that the weight can be safely increased. But again, not by much. Train with the new weights until you feel a special strength drive. Here your hand can set records. However, this cycle of continuous assault on the weights should not last longer than a couple of weeks. You think that you are capable of more, but nevertheless, the strength course is to be truncated. If you bring yourself to exhaustion, how could you start high-intensity pump cycle?
Less aerobic exercises. Aerobics lowers the testosterone level and enhances secretion of the harmful hormone cortisol. Do cardio no longer than for 20-30 minutes 2-3 times a week.
No need for diets. During the period of strength training do not limit yourself in calories and fats. And even more in proteins and carbohydrates. Your body needs more energy and especially the raw materials for production of testosterone. But this raw material is the well known harmful cholesterol. So, restrictions in eating egg yolks and fatty meat will just harm.
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