Muscle pumps in the gym is the most satisfying feeling for gym-goers. This blood rush into the muscle cells giving you the pumped up look also contributes so much to muscle growth factors.
Besides it has extremely motivating and inspiring effects. A good pump in the gym is one of the biggest reasons that will lead to muscle growth, along with proper post training nutrition and supplementation. But before we get to that lets talk about behind the scenes of what really goes on in the body for the skin tearing pumps to occur:
The advice for aspiring bodybuilders looking to build muscle mass is to load up enough resistance to perform 6 to 8 reps per set. If developing peak power is your goal, a study published in the Journal of Strength and Conditioning Researchoffers some valuable insight to college-aged lifters.
Scientists recruited 19 student athletes and had them perform 3 reps of power cleans while standing on a force platform to record power output. Loads varied from 30%, 40% and 50% of one rep max (1RM) all the way up to 60%, 70% and 80% of 1RM. Peak power output occurred at 70% 1RM. But using resistance equal to 60% or 80% of 1RM was not significantly different.
True Strength Moment: If your goal is to elevate your peak power, work power cleans between 60% and 80% of your 1RM. Remember to adjust the load accordingly once your 1RM increases for any given exercise. To stay on top of your game, check out today’s Performance Blog post at ABBperformance.com and see how dehydration affects sports performance.
Nitric Oxide, or NO Supplements, can certainly help you improve your gains in muscle and bodybuilding. Nitric Oxide works by signalling the body to expand the blood vessels, allowing for more blood flow. Put very simply, more blood flow to the muscles means more valuable oxygen and nutrients are getting to the muscles. This provides more muscle mass and allows for greater endurance, allowing you to workout longer. The added nutrients also promote faster muscle growth and quicker recovery from your workouts, provided you are eating a proper diet. NO or Nitric Oxide is especially effective when combined with adequate protein and Creatine supplementation.
Proteins are the building blocks required to repair and grow muscle tissue when participating in any type of activity that breaks down muscle tissue including particularly in our case, progressive resistance training.
Typically to gain muscle mass or even lose fat, you have to keep your protein intake high. A good rule of thumb to calculate protein for lean muscle gain is to multiply your lean body mass by 1-1.5. Then we would want to divide that intake into 5-6 meals over the course of the day.
Now to anyone who is a newbie to this concept, the thought of eating 6 chicken breasts a day or 8 eggwhites each meal can seem like a daunting task. Fear not as there is an alternative to eating 6 whole food protein sources a day that is guaranteed to deliver just as good as results.