We’ve got a little secret to share with you….
I guess it’s not technically a secret since it’s something the most shredded people in the world do.
But did you know that there is an easy way you can make your body look harder and more defined….in a matter of MINUTES!!
There is a reason bodybuilders do “a pump up” before they hit the stage…it works!
What is a pump?
Basically… it’s just blood rushing to your muscles faster than it can escape. This results in your muscles (temporarily) looking fuller and bigger.
When (and why in the world) would you want to do this?!
Anytime you want to show off your gains or look your best!
Let’s say you are headed to the pool and want to fill out your muscles before your shirt comes off… get a pump!
Or ladies .. maybe you want to look your absolute BEST before you put on a dress that shows off your legs and arms… get a pump!
This extra fluid that gives the illusion of more muscle will be at its MAX for only about 30 minutes… but it can last up to a couple of hours with proper hydration and nutrition.
In fact, achieving a pump may not even be possible if you aren’t giving your body the right nutrition and enough hydration before you do this workout!
In an attempt to have the flattest stomach possible, you may be tempted not to eat or drink water… this is a huge mistake! For tips on what to eat, check out this article!
GRAB SOME RESISTANCE BANDS (or light weights)
AND LET’S CHASE THAT PUMP!
Since pumps don’t last forever, aim to do your pump-up about 10-20 minutes before you need to show extra skin!
Perform 1-2 sets… keep rep range high (or as many reps as possible per set) … use pretty light resistance… and take minimal rest time.
UPPER BODY PUMP
Chest: PUSH-UPS (rest) REPEAT
Focus on squeezing your chest muscles at the top.
Triceps: CLOSE GRIP PUSH-UPS (rest) REPEAT AGAIN
Focus on squeezing triceps at the top of the movement.
Biceps: BICEP CURLS (rest) REPEAT
Put resistance bands under your feet and curl.
Really squeeze your biceps as hard as you can!
Shoulders: Press/Front/Side (rest) REPEAT
Keep bands under feet. Shoulder press – to front raise – to side lateral raise.
Abs: Reverse Crunch (rest) Hands-Free Tucks (rest) Russian Twists
LOWER BODY PUMP
Quads: AIR SQUATS (rest) REPEAT
Chest up .. butt to calves .. squeeze at the top. *you can also put a band under feet and hold it overhead, or a smaller band above your knees for added resistance.*
Hamstrings: BANDED ROMANIAN DEADLIFT (rest) REPEAT
Stand on a band and wrap it around your neck. Use shorter motions to focus on burning out the hamstrings. This exercise can also work the glutes, especially if you come all the way up and squeeze hard at the top.
Glutes: TOE BANDED UPPER RDL PUMPS (rest) REPEAT
Essentially you are doing the same set-up as the hamstring focused RDLs. You may have to double wrap your band if you don’t have a shorter one, and you can hold the band in your hands instead of wrapping it around your neck. The difference is that the focus is on the hip movement, and you are focusing on the top portion of the movement. Try to push your toes out (for hip abduction.)
** For glutes, you can also do things like banded kick-backs, banded glute bridge, or banded kick-ups.
Calves: Standing Calf Raises (rest) REPEAT
This works best on a step to get a good stretch. But a flat surface will work as well.
Some muscles will pump up easier than others. This will be different for everyone. When you are done, wait about 10 min and if you feel like you aren’t pumped enough .. repeat that body part again.
This should be more than enough to fill out your muscles and give you a slightly harder, fuller, and more defined physique!!
A PUMP is not magic…
This little secret to instantly fill out your muscles won’t work … if you don’t have any quality muscle to pump up!!
Another thing to keep in mind is that “a pump-up” yields the best results if your body fat is pretty low.
Can it hurt to pump up even if you aren’t super lean? Of course not… go for it!
But you do need to have MUSCLE to pump… that means you will need to have already been consistently hitting the weights.
The best way to train (and diet) will always be in a way that caters to your body type.
Your genetics play a significant role in where you gain muscle and store fat. The good news is that you can work around this … if you know how to eat and train in a way that is best for you!
Take this FREE FAST BODY TYPE QUIZ! You will instantly be given your body type and some tools to get you started!
