To pump up your arm muscles, you don’t need countless exercises. An effective biceps training program should be based on the use of only a few effective movements, adequate working weight and complete control of the technique.
In addition, biceps grow only when the athlete consciously engages the muscle in work, and does not simply lift the weight due to the force of inertia. How to properly pump your biceps - exercise program. What weight of dumbbells should you train with - and how long will it take you to pump up your arms?
How long does it take to get pumped up: training stages
The 1st stage takes about 6 months, all this time is spent adapting your muscles to physical activity, it is preferable to exercise with 50% of the maximum load, this way you will avoid injuries and learn the correct technique for performing exercises. After just 3 months, the muscles will become toned and it will become noticeable that you are exercising. The first 3 months of training give the same result, regardless of the structure of the human body.
The 2nd stage lasts a whole year, in the end you will have fairly developed muscles, with good tone, and you will notice that you were not working out in vain. This is especially noticeable in people of average and below average height. It must be remembered that classes should be held at least 3 times a week and be intensive.
The 3rd stage lasts about 3 years, during these 3 years you will be able to add 15-20% of muscle from your initial weight, excluding fat. If you weighed 80 kilograms with a height of 180 cm, then after three years of training with a balanced diet it will be from 90 to 95 kg. The girth of your biceps will increase by 5 cm, your chest by 12-15 cm. You will begin to attract the attention of others, your figure will become athletic.
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Stage 4 - five years of training experience, this is the most difficult stage, you will have to put in a lot of effort, by this time the weight should increase to 30% of the initial one. The proportions are entirely consistent with a competitive level athlete.
Athletes of short stature achieve such results 6 months earlier, and athletes taller than 185 cm 1 year later. Therefore, the answer to the question of how long it takes to pump up is sometimes simply incorrect.
All calculations are made taking into account the correct training process, nutrition and modern training methods.
Here is the answer to the question: how long does it take to get pumped up?
After completing the course you will be able
- Create a set of strength exercises that will make muscles grow and prevent injuries;
- Do fat-burning, not muscle-burning cardio workouts;
- Create a nutrition plan that feeds muscles and kills fat;
- Track your progress in muscle growth and fat burning every week;
- Find motivation when you are lazy to train and want to get drunk.
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What are basic exercises: purpose, advantages, rules
Many athletes do not know that it is not at all necessary to constantly complicate the exercises, as well as increase the load beyond their strength. If muscle mass is growing steadily, then there is no need to overwork. It is enough to perform a basic set of exercises. Sometimes this option is the only one available, for example, when there is sorely not enough time for full-fledged intense strength training. In such cases, this very basic program that we will present to you will help out.
The basic exercises in the gym for men are exercises that do not concentrate on anything specific. They are aimed at uniformly working several muscle groups at once.
The main purpose
When figuring out what kind of exercises these are, it doesn’t hurt to first find out what they are designed for, and most importantly, who and why they are best suited.
- Basic movements teach how to contract muscles correctly, gradually and consistently building up the muscle foundation. This is good news for beginners in the gym, because the correct execution of the exercises is what they need to think about first.
- For experienced athletes, they will become a kind of rest from grueling training and will allow you to maintain periodization (from light to heavy).
- Not all athletes consider sport a way of life; many consider it just a hobby. Basic exercises will allow them to practice without going too deep into the process, while still getting good results.
- By performing these simple movements, people belonging to different types can build muscle mass: mesomorphs and ecomorphs.
Even for those who have not yet fully learned to listen to their body, such a base will come in handy. Not only boys, but also girls take part in such programs; you shouldn’t discount them.
Advantages
Basic training in the gym for men has a number of advantages, without which it would be impossible to appreciate the full weight of such exercises.
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- Thanks to such activities, there is a noticeable acceleration of metabolism. This will help in quickly losing weight and maintaining normal body weight.
- Multi-joint exercises, which are included in the basic set, help to significantly increase strength, endurance, agility, and at the same time stimulate proper muscle growth.
- The whole body is worked out evenly, thanks to clearly calibrated, correctly selected exercises.
In addition, scientists have proven that by doing basic exercises, we stimulate the secretion of growth hormone and testosterone, which in turn are directly aimed at muscle growth. That is, anabolic hormones are produced faster and in greater quantities during such training.
Rules for exercising in the gym
The exercises included in the basic set help not only build beautiful, sculpted muscles, but also eliminate excess subcutaneous fat. They are quite complex and require a lot of energy expenditure from the athlete. Therefore, it is recommended to include it in the training program for everyone. However, before you start selecting options, it won’t hurt to familiarize yourself with the simple rules of training in the gym.
- Any workout, especially a basic one, must, unconditionally, begin with a warm-up. You can simply walk on a treadmill at medium power for about ten minutes or do a few bodyweight exercises. All this is aimed at warming up the muscles, which helps avoid injury during exercise.
- For beginners, immediately after warming up, starting the base, you can limit yourself to 1-3 exercises. It is not forbidden to make a few more insulating ones. This will be quite enough. More advanced athletes can regulate the load, number and time of training themselves.
- Don't chase quantity, this is the wrong tactic. It is better to concentrate on the correctness and clarity of the movements. The technique is very important, if it is not followed you can easily get serious injury.
It’s best to end your workouts in the gym with a special cool-down. You can do some stretching exercises at the same time. All this will reduce the intensity of lactic acid secretion, so the pain the next morning will not be so acute.
What affects muscle growth
A list of factors that are taken into account when answering the question of how long it takes to build muscle:
- Genetics.
Most of the famous bodybuilders are people who are incredibly lucky with their heredity. As a rule, they have a sporty body type (mesomorphic).
Their opposite is people with a thin body type (ectomorphic). It is most difficult for them to build up muscles, which quickly cease to be noticeable at the slightest break in training.
- Hormonal background
Anabolic steroids are one of the key factors affecting the rate of muscle growth. The higher their level, the less time it will take to form muscles.
The amount of hormones can be increased with the help of properly selected training, nutrition programs and the use of various protein supplements.
Stress, overwork, lack of nutrients in the diet, and so on, negatively affect hormonal levels.
- Correctly selected exercises
The training program should be tailored individually, taking into account the person’s body type and level of physical activity. Mistakes made when choosing sports exercises will significantly slow down the rate of muscle growth.
- Balanced diet
The correct ratio of B/F/U in nutrition is one of the key points if you want to build muscle. As is correct, athletes do not consume enough protein, which is found in concentrated form in protein shakes or supplements.
- A complex approach
To quickly build muscle mass, you need to allow the body to recover after intense exercise. Healthy sleep, balanced nutrition, physiotherapy, massage, bath, etc. They will help you get in shape faster and take on exercises with renewed vigor.
What goals should you set for yourself?
You know, in many manuals for successful people, aspiring businessmen, etc. They write that you can’t set exorbitant goals. You can’t say that I want to earn a million. Goals should be step-by-step. For example, tomorrow I have to earn $100 in this and that way, and we are clearly moving towards the goal. The day after tomorrow another $150 and so on.
The same rules apply in bodybuilding. You can only get pumped up by progressing, achieving step-by-step goals and moving on. For example, I weigh 75 kg, but I want to weigh 90, but it’s perfectly clear to everyone that in a week you won’t weigh that much, and in a month too. Set a goal to weigh 76kg by the end of next month, follow the training regime, eat well, sleep, when you reach it, then move on to 77kg and so on. This is the only way to achieve results. New small achievements will delight you and give you an incentive to move on.
Nutrition for gaining muscle mass
Muscle growth depends on a balanced diet by about 50%. Principles of proper nutrition that will help you quickly build muscle:
- Consume a sufficient amount of protein – 2 g per 1 kg of person’s weight per day;
- The norm for carbohydrate consumption is 3 g per 1 kg of weight. It is better to give priority to foods containing complex carbohydrates that allow you not to feel hungry for a long time - cereals, nuts, and so on.
- The calorie content of the diet is calculated at the rate of 50 kilocalories per 1 kg of weight per day;
- Meals should be fractional, 5-6 times a day;
- You need to have breakfast in the first few hours after waking up, this should be the highest calorie meal;
- You can take your last meal several hours before bedtime; when consuming protein shakes, you should give preference to their “slow” varieties, since metabolism slows down significantly during sleep.
Is it possible to pump up quickly and what is needed for this ^
People start playing sports for various reasons: some want to lose weight, some want to pump up, and some go to the gym just for health.
If in the first case it is enough to correctly draw up a training program based on many repetitions of different exercises and go on a cutting diet, then in the second case everything is more complicated: not only exercise is important here, but also nutrition, which should be based on proteins and carbohydrates.
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Many athletes do not limit themselves to natural protein foods and include protein shakes in their diet, and this is very reasonable: for example, in order to reach the daily protein requirement, many need to eat 1 kg of chicken breast per day, which is not always possible.
How long does it take to pump up in the gym?
When you come to the gym, you shouldn’t hope that relief will appear in the first week of classes. For many, this takes months or even years, but it all depends on several factors:
- Nutrition;
- Training program;
- Use of sports nutrition;
- Use of pharmaceuticals.
The latter is worth dwelling on in more detail. Pharmaceuticals are nothing more than anabolic steroids. They cannot be used without a prescription, however, many performing athletes drink them to increase muscles and endurance.
For health, this does not go away without a trace: some note a depressive or aggressive state during the course, as well as decreased potency, headaches and other unpleasant side effects. Nevertheless, the drugs allow you to pump up in a short time, but it is impossible to predict how this will affect your well-being.
Biceps training program
Beginning athletes often note that their biceps, having gained a certain volume, stop growing even with a constant increase in working weights and the use of isolation exercises. However, biceps training is always based on the “progress - stagnation - shift - progress” scheme.
In this case, the shift is usually achieved through the use of dropsets and supersets. Below is a training program for biceps based on complex supersets that give the muscles a powerful impulse for a shift in growth - it helps to overcome stagnation in growth and quickly pump up the biceps.
EZ-bar biceps curl
A curved barbell (or EZ barbell) helps change the mechanics of the exercise and engages the inside of the biceps—pushing the muscle up and making it bigger.
Dumbbell biceps curl
A classic biceps exercise that develops the long part of the biceps muscle. It can be performed with both palms facing upward and palms perpendicular to the floor (hammer lift).
