Want to achieve an amazing muscle "pump" that lasts no matter what? Then this is the training for you. Try it and see for yourself.
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The goal of this training is to achieve maximum contraction during each exercise
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The ideal muscle "pump" after this workout will last approximately 2 to 3 hours
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My inspiration for this training came through Mike Mentzer's book "High Intensity Training"
The idea to create this training came to me while training a client who wanted training "after which he will be under the" pump "before going out in the evening" Since then, I have done this training with many clients, and I also I did it too, and believe me - it works!
The smile I see on the clients' faces after this training is amazing. They feel “pumped” like never before, in muscles they didn’t even know they had. I think I have finally perfected the art of bringing someone to a "torn" look and, more importantly, to keep that look.
The goal of this training
The goal of this training is to achieve maximum contraction during each exercise. I concentrated on a combination of both basic and isolation exercises when I created this program. This allows the muscles to be constantly supplied with new stimulation to achieve a huge “pump.”
The training structure is such as to allow the muscle to be exhausted before it is isolated. This increases the anabolic state of the muscles, performing exercises in the range of 8-10 repetitions or 12-15. With this training, we are literally hitting the "Mirror Muscles" - the ones that make people turn their heads when you pass by them. The upper body includes the biceps, triceps, chest, buttocks and shoulders.
The goal is, as mentioned earlier, the opposite of pre-exhaust training; do complex exercises first, then isolation exercises. Complex exercises allow most muscle fibers to work which increases blood flow to the target area. After that, we do isolation exercises that affect fast-twitch muscle fibers, so the time to perform the exercise should be shorter. By performing the exercise in this way, 60% of the muscles work more effectively than would be the case during a regular workout, which contributes to achieving the desired defined look. The heat inside the muscles generated through this workout causes incredible vascularity.
Inflate your muscles
The goal is to produce maximum contraction at the peak of each repetition. This is also known as sarcoplasmic hypertrophy and has been shown to keep muscles in an anabolic state for a long period of time; this is what allows a "pump" to last.
Eg. when doing a bench press (complex exercise), squeeze your chest hard on top of the repetition to achieve the full effect. This allows the muscle to grow, so that in the end - believe me - the "pump" you want to leave without words.
The idea comes from “backstage bodybuilding” where they used this method before going on stage with the intention of achieving that overall advantage over rivals. Before each Mr. Oympia, if they went backstage, they would see Jay Cutler and Ronnie Coleman doing similar exercises with the same goal. The feeling in the muscles that this instant change in muscle size will explode is actually the essence of bodybuilding.
The ideal muscle "pump" after this workout lasts 2-3 hours and in that period the muscles will be in
constant anabolic state.
To achieve this, you need to be constantly hydrated. Drink 100ml of water every 20 minutes. This will keep the "pump" hydrating the muscles and blood vessels.
Training should not last more than an hour. Rest between complex exercises should be about 90 seconds, and between isolation 60 seconds.
Training
Complex and Isolation Movements - Complex movements involve more than one muscle group, while
isolation movements involve only one muscle group
1RM (1 maximum repetition) - weight that allows a person to go to failure by performing only one repetition
Warm-up:
Dynamic stretching of all muscles to be involved . You will notice how I intentionally wrote dynamically, not statically. Static pre-workout stretching has been shown to weaken muscles by stretching muscle fibers which can significantly affect performance, especially during demanding workouts like this.
Do 15-20 reps of each exercise without weights. This will allow the body to prepare for the movements you will perform.
Dynamic stretching:
Dynamic warm-up exercises involve moving body parts and gradually increasing range, speed of movement, or both . Dynamic stretching consists of controlled swinging of the legs and arms that progressively move you keeping in mind
your maximum range of motion.
Chest:
- Dumbbell push-ups on a flat bench (complex exercise): 80% of 1RM - 10 reps (1RM = 1 tail max / Your maxima)
- Slanted bench press with dumbbells (isolation exercise): 65-70% of 1RM - 16 repetitions
- Bench (complex exercise): 85% of 1RM - 8 reps
- Slanted bench press with dumbbells (isolation exercise): 70% of 1RM - 14 reps
- Dumbbell push-ups (complex exercise): 80% of 1RM - 10 reps
- Slanted bench press with dumbbells (isolation exercise): 80% of 1RM - 10 reps
Biceps:
- Shaft lift (palms inward shoulder-width; complex exercise): 10 reps
- Scott Bench Bend (Isolation Exercise): 65-70% of 1RM - 16 reps
- Shaft lift (complex exercise): 12 reps
- Scott Bench Bend (Isolation Exercise): 65-70% of 1RM - 16 reps
Ramena:
- Barbell Pressure (Complex Exercise): 80% of 1RM - 10 reps
- "Flying" dumbbells (isolation exercise): 65-70% of 1RM - 16 reps
- Bar Press (Military Press; complex exercise): 80% of 1RM - 10 reps
- Front dumbbell lift (isolation exercise): 70% of 1RM - 14 reps
Triceps:
- Loom (complex exercise): 10 reps
- French thrust with EC bar (isolation exercise): 65-70% of 1RM - 16 reps
- Narrow triceps bench (basic exercise): 85% of 1RM - 8 reps
- Flat bar push on cables / lat-machine (isolation exercise): 70% of 1RM - 14 reps
- Narrow triceps bench (basic exercise): 75% of 1RM - 13 reps
- French thrust with EC bar (isolation exercise): 75% of 1RM - 13 reps
Lats:
- Shaft (basic exercise): 10 reps
- Retraction on lat-machine (isolation exercise): 65-70% of 1RM - 16 repetitions
- Shaft (basic exercise): 8 reps
- Retraction on lat-machine (isolation exercise): 70% of 1RM - 16 repetitions
End of training:
- 15 minutes on a stepper or bicycle to gradually reduce the intensity
- static stretching
