THE PUMP, the unstudied true secret to bodybuilding success. Articolo di Dex. Jackson

***PaBloS94*** · 19-01-2011, 18:05:41

Qualche tempo fa, pensavo tra me e me: "Se vedo un altro libro su qualche segreto bodybuilding, mi strappo i miei capelli e buttare la mia cintura di zavorra in tutta la stanza!" Ci sono libri così tante là fuori che è impossibile contarli tutti. Hai libri sulla dieta - a basso contenuto di carboidrati, proteine, basso contenuto di grassi, un sacco di pesce, niente pesce, vegetariano, un sacco di carne - per non parlare di libri mainstream per la vostra mamma e papà di cose come la dieta South Beach, la Atkins dieta, e il piano di Dr. Phil, tra gli altri. Hai libri di formazione provenienti dalla lavorazione del legno - ripetizioni alto, basso numero di ripetizioni, bodybuilding potere, powerlifting, formazione heavy-duty, periodizzazione - e questo è solo uno snapshot. Vi chiedo, come si fa a fare testa o di coda di questo pasticcio? Io so che non posso, e faccio la mia vita fuori questo sport. Che cosa è un ragazzo di fare? Tutto quello che voglio fare è grande e forte il più velocemente possibile, e se potete darmi una punta o due lungo la strada per rendere più facile, quindi vi ringrazio molto. Noi bodybuilder non hanno paura di lavorare duro in palestra o sedersi a un piatto di pollo e riso - basta non perdere il nostro tempo. Otteniamo veramente pazzo quando perdiamo il nostro tempo. Così ho chiesto un giorno, "Esiste davvero un vero segreto per ottenere più grande e più forte in un tempo minore?" Non pensavo così all'inizio, ma la mia squadra ed io non erano pronti a rinunciare così facilmente. Ci ha colpito la biblioteca. Si studiavano con rivista scientifica dopo rivista scientifica. Siamo rimasti fino a tutte le ore della notte rimbalzare le idee a vicenda, portando su teorie, e poi sparare giù. Naturalmente, abbiamo raggiunto la palestra ogni tanto, ma poi era giusto tornare ai libri. Dopo un sacco di ricerche, una lampadina improvvisamente è andato via. "E la pompa?" Ha chiesto qualcuno. E 'stato così pazzo che potrebbe essere solo la risposta. Così siamo arrivati massicciamente nella ricerca sugli ormoni, la dinamica del flusso sanguigno, e dei loro effetti sulla struttura del muscolo e del tessuto vascolare (vene, arterie e capillari) - in fondo, tutto ciò che innesca la crescita. Sai che cosa abbiamo trovato? L'ago nel pagliaio. Yep. La pompa è.
Poi ci ha colpito - nessuno ha mai scritto circa i benefici della pompa. Perché no? Dopo tutto, la pompa è noto a tutti i bodybuilder. Heck, Arnold rende giustizia alla gloria della pompa nel film Pumping Iron. E 'qualcosa di così basilare e fondamentale al bodybuilding.
Ma credo che sia stato così evidente che tutti devono avere pensato che non poteva essere la risposta. La pompa? Nah! Beh, siamo qui per dire la risposta alla crescita reale è stata ci guardava in faccia per tutto questo tempo ... eravamo solo ignoranti troppo sanguinoso per prendere nota. Fino a oggi. Come ho detto, c'è stata una tonnellata di libri prima di questo predicazione alcuni
sorta di "segreto" per la crescita. E sono sicuro che alcuni di loro erano wellresearched e faceva del bene. Ma il segreto non è un regime terapeutico a lungo perduto formazione dalla Bulgaria. Non è certo
abbinamento cibo non si è mai sentito parlare. È molto più semplice e più complessa
allo stesso tempo. Migliore di tutti, stiamo andando a gettare fuori per far sapere a tutti. Più segreti. E 'bodybuilders tempo si sono i trucchi per ottenere grandi reale. Ce lo meritiamo.

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Che cosa è il pump?

Noi faremo il nostro autore esperto Dr. Nick Evans sul touch che nel prossimo capitolo, per quelli di voi che vogliono la spiegazione fisiologica. Molto semplicemente, la pompa è solo un accumulo di sangue all'interno del muscolo. Sembra semplice. Ma che cosa succede a causa della pompa è veramente complesso e sofisticato ... uno dei nostri ragazzi, anche definito "magico". Se sei alto sul spiegazioni scientifiche fisiologiche sul perché il vostro corpo fa ciò che fa, quindi questo capitolo è per voi. Non credo che ci sia qualcuno là fuori oggi con una maggiore ampiezza di esperienza nel settore della fisiologia e l'anatomia del dottor Nick Evans. Quando parla, bodybuilder smart ascoltare. Si tratta di un uomo che conosce la sua roba dentro e fuori. Migliore di tutti, non solo guardare come una matita in un camice da laboratorio - questo è uno serio medico grande. Basta guardare le dimensioni delle sue braccia, sai che è roba di apprendimento in laboratorio e test in palestra. Quindi si ottiene ripartizione residente esperto Scott Abel su come la pompa costruisce massa muscolare e la forza. Quando bodybuilders desidera ottenere così grande e, come strappato il più possibile per le loro gare, si può scommettere che molti di loro turno per un uomo - Scott Abel. La sua reputazione parla da sé. Questo gatto ha dimenticato di più su come ottenere massiccia e tagliuzzata rispetto alla maggior parte potrà mai imparare in tre vite. La sua lista di clienti è così jam-pieno di corpo campione - E 'stupefacente. Lavora in Gold's Gym a Venezia - la Mecca del bodybuilding! Charles Glass ha collaborato anche alla elaborazione delle nostre teorie. Non c'è nessuno là fuori che sa come annientare semplicemente il muscolo in palestra, come Charles fa. Ha tutti gli angoli, le mosse, ed i segreti all'interno.

***francesco_espo*** · 19-01-2011, 18:17:34

WHAT THE HECK IS BLOOD, ANYWAY?
The average person weighing 175 pounds will have about 5 liters of blood. And if you get heavier and more muscular, your blood volume will increase. Bigger guys have more blood! The body’s whole blood volume gets circulated throughout the entire body every minute.
That means the cardiac output (the amount of blood your heart pumps out) is on the order of five liters per minute! The blood has four components. First, there are the white blood cells and platelets, but they’re not really involved in what we’re talking about here. Then there are the red blood cells. Red blood cells are the key cells in the blood that serve to bring oxygen from the lungs to the tissues of the body, and they also remove waste products and carbon dioxide. The final important component is the plasma, which transports various dissolved substances in the body.

HOW DOES BLOOD OXYGENATE ITSELF AND TRAVEL THROUGH THE BODY?
We need oxygen in order to survive. The primary function of the lungs is to exchange gases in the body – oxygen and carbon dioxide, primarily. When you take a breath, oxygen from the air comes into the lungs. Within the lungs, there is a network of tiny little structures that look like clusters of grapes. These are called the alveoli.
When you breathe in, the level of oxygen in the alveoli becomes very high. Meanwhile, blood traveling to the lungs is rich in carbon dioxide, and the blood’s job is to release the
carbon dioxide into the lungs (this is then breathed out) and then bind the fresh oxygen
in the lungs and deliver it to the body.
Inside each red blood cell is something called hemoglobin, which has an affinity for oxygen and carbon dioxide, depending on the relative amounts of each of those gases. The relative amounts of those two gases within any particular part of the body will decide whether the hemoglobin takes up oxygen or carbon dioxide. Where the oxygen concentration is high (like in your lungs just after you take a breath), your red blood
cells will take up the oxygen and release any carbon dioxide they’re holding. If the level of carbon dioxide is high (like in exercising muscles), the red blood cells will take up carbon dioxide and release any oxygen they’re holding. Essentially, the blood that is being passed into the lungs is there to take up oxygen and release carbon dioxide. That freshly oxygenated blood then passes back through the left side of the heart and is then sent out into the body.

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HOW DOES BLOOD FEED THE BODY?
Now we know how the body uses blood to deliver oxygen, but what about nutrients? Again, we are talking about a separate system in the body that supplies and extracts materials from the gastrointestinal tract. When liquid or solid food goes into the stomach and then into the small intestine, the larger molecules (things like carbohydrates, fats, and proteins), are broken down into small components. Then these smaller components are absorbed by the intestines into the blood that circulates around the intestines. Next, all those absorbed components are sent through the liver. Some things are detoxified
right away, and other items pass. Essentially, the liver is releasing blood that is high in nutrients to the rest of the body. After you’ve eaten a meal, those nutrients are sent to
the rest of the body. You’ve got amino acids (the smaller components of the proteins you eat), simple sugar molecules (the smaller components of the carbohydrates you eat) and fatty acids (the smaller components of the fats you eat) being delivered through the
bloodstream, dissolved in the plasma, to the various tissues of the body.

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IT ALL STARTS WHEN YOU STRIKE THE MATCH!

You could say your body tries to be quite simple. We’re usually at rest and possibly eating. The flip side of this is the body’s response to activity – the “fight-or-flight” response, which is activated to differing degrees when you get physically active. When you get active, you get a massive outflow from your nervous system – in particular, a section called the sympathetic nervous system – which causes a complex downstream system of nerves to begin firing. The nerve endings release an instantaneous burst of substances called catecholamines (epinephrine and norepinephrine), which increase the heart rate. The fight-or-flight response is essentially out of your control. It’s your body’s way of preparing itself for some kind of physical activity. You may not have even done anything yet, but your heart is going to beat faster and your breathing will become
rapid. If you’re about to walk into that gym, you will feel that fight-or-flight response to some degree. Once you start to work out, it’s a fight-or-flight situation. It’s you
against the weight. What’s notable is that the intensity of the stimulus will determine the intensity of the fight-orflight response. But in any case, your heart rate, breathing rate, and blood pressure will all increase. It’s important to understand that these are all events going on inside your body to meet the demands you are putting it under. These events are followed by a change in activity within the muscles and the rest of the body. This secondary reaction is the result of a change in blood-flow dynamics.

FIGHT-OR-FLIGHT? WHAT DOES YOUR BODY DO?
When it’s fight-or-flight time, there’s a nervous response, but there’s also a hormonal response. Your brain sends out a variety of signals to the nerves, which release hormones that stimulate the heart. As mentioned before, this is the sympathetic nervous system at work
(as opposed to the other part of the autonomic nervous system – the cholinergic/parasympathetic nerves, which are the ones acting when you are feeling calm and relaxed). The nerves are firing, telling your heart to beat faster. Your breathing rate is going to increase to absorb
more oxygen from the lungs. For example, if your pulse rate is normally 60 beats per minute and your breath rate is at 12 or 15 breaths per minute, firing down this sympathetic cascade puts it all into overdrive – your pulse might race to 160 beats per minute and your breathing
rate might double. This is all due to the nervous system, which is activated by the fight-or-flight situation. The secondary phenomenon is the release of hormones from elsewhere in the body. All of these responses come from the
adrenal glands, and they are subsequently delivered by the blood. It is an endocrine hormonal response in addition
to the nervous response by the nerves. Those both act together and raise the heart rate and respiratory rate.
When you do your first set to the point of fatigue, your muscles create a host of waste products, and as a result,
they need to replenish depleted oxygen stores to keep functioning. Another wave of instructions from your
muscles is sent to the brain, letting it know that they need to get rid of the lactic acid and carbon dioxide, and
that they crave oxygen. The brain then signals your lungs to keep your breathing rate elevated, because once
the blood eventually leaves the muscles when that set is done, it’s going back to the heart, which will send it to the lungs.

**Fra84Ba** · 19-01-2011, 18:22:32

Originariamente Scritto da PaBloS94 Visualizza Messaggio

Che cosa è una pompa?

letta cosi sembra una domanda da bimbominchia su cioè!

diciamo che in ambito bodybuilding i traduttori automatici non sono il massimo va

***francesco_espo*** · 19-01-2011, 18:42:12

LET’S TALK ABOUT MUSCULAR PUMPS
Why does the muscle get pumped? Why does it get full of blood? Simply put, the muscle needs the blood to supply the energy and to get rid of the junk. If you can facilitate that process, then you’re going to get more out of that exercise. Let’s say you’re hitting your chest in the gym. For the most part, the whole body will shut down the usage of unnecessary things in order to direct blood flow to the chest. When the blood becomes oxygenated, the body pools that blood in the working muscles. There are several different mechanisms that drive this process, and it all starts with the fight-or-flight response. Remember how the fight-or-flight response increased the ability of the heart to pump more blood? Well, that first set has triggered a downstream effect that will allow all this blood to flood into the muscle. When you’re in the gym, the blood is diverted from nonessential uses in the body. If you are going to work out, you don’t need any blood going to the stomach and intestines. After all, you’re not going to be digesting food when you are doing something more important like bench pressing the bar. So, the body will favor blood circulation to the muscles’ vascular bed. The fight-or-flight neuroendocrine response is an increase in blood pressure, an increase in cardiac output, and an increase in heart rate. If you are then diverting blood flow from nonessential areas (like the gut), then that extra cardiac output of blood is going to be diverted to the muscles. The muscles are being fed three to four times more blood than they normally get. Therefore, the blood volume will increase in your chest muscles to facilitate nutrient delivery A hard set requires energy, and your energy is going to be derived anaerobically from energy sources that already exist in the muscle (things like adenosine triphosphate (ATP), creatine phosphate, and muscle glycogen). Once you hit failure on that set, you can’t force another contraction until you send oxygen into the
muscle and remove waste products. That’s why there’s a pump (or what scientists call active hyperemia). There’s an increase in lactate in the muscle, which increases
acidity in the blood. Carbon dioxide levels elevate in the muscle tissue. Potassium is forced from the inside of your muscle cell and pools in the intercellular spaces.
And at the end of it all, these events all trigger the release of further hormones (including things like nitric oxide [NO]) to create the pump. These hormones and
signaling factors will signal the local capillaries within the muscle to dilate.
You want to maximize blood flow into the region that you want to build. Simply put, if
you deliver more oxygen and nutrients to the exercising muscle and get rid of
waste products, your training will be more effective and you will recover from the set more quickly. And all of this blood works to remove the lactic acid and the carbon
dioxide and any other byproducts of the muscular contraction, and to exchange these waste products for the energy and nutrients the muscle needs to continue the muscular contraction process. The result? You will be able to lift more weight during upcoming
workouts. If your muscle is filled with blood, it is getting bigger. In order to expand or allow that muscle room within the tissue to hypertrophy, you have to stretch the
fascial tissue constraining the muscle. That is what, to an extent, the pump will do. Some of the“nice pain” that you may experiencefrom a muscle pump is the stretching of that outer layer. In the end, it’s the anabolic hormones in your body that play a big role. There is no question that they switch on the process of building muscle. Hormones are chemical signals delivered through the blood. It is like bricks and cement. The bricks are
like the protein, and the cement might be like the anabolic hormones. You have to have the protein delivered (through food), and if you don’t get the protein in (through hormones), the muscle is not going to repair. The point is that your muscles can’t do
without blood. But you can create more vascular channels so that your blood flow becomes more efficient (more on that later). That is the key to reaching your full potential. If you adhere to a strict training and eating schedule, your body will adapt. You get a bigger bang for your buck because more blood will be going through
your muscles.

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How The PUMP Builds MUSCLE – Scott Abel

People often ask me at gyms or at my seminars what the
real key to muscle growth is. My answer often confuses
them. Most expect to hear some opinion about sets,
reps, and workout frequency. But I am a man of science,
and my results have largely come from my knowledge
base. In order to make real-world gains, you have to
have some understanding of the basic science
involved in growing massive muscles.
Only the genetically gifted get by without any
kind of knowledge about muscle development. I’m
going to walk you through some important facts and
information about the science of building muscle. The
key to building muscle growth is twofold. Simply put,
the keys are blood volume and cell hydration, and
neither seldom occurs without the other. But before
we get to that, let’s talk about the muscle itself.

THE STRUCTURE OF WHAT A MUSCLE LOOKS LIKE
A muscle consists of several components, and understanding
these is important to understanding growth.
The two main parts of a muscle fiber are the sarcoplasm
and the myofibrils. I’d compare the sarcoplasm
to the white that surrounds the yolk of an
egg. The sarcoplasm’s main job is to bathe the
myofibrils with nutrients such as oxygen, water,
amino acids, glucose, and creatine. The sarcoplasm
is a jellylike substance in our muscle fibers that
feeds the working components, which leads me to the myofibrills.
Myofibrils are actually the fast-twitch IIa and IIb
fibers you’ve all read so much about. These myofibrils
are the components of the muscles that make them flex
and relax. The myofibrils are like the pistons that drive
an engine, and the sarcoplasm is like the oil that lubricates
and keeps the pistons happy and healthy.
Each of these little myofibrils contains specific
proteins called actin and myosin. When your muscles
contract, these actin and myosin proteins actually
slide across each other through an action called “cross
bridging,” and surprise … your muscles
contract!
Before I leave this section, it’s also important to note
that surrounding any muscle fiber are many other little
structures called “satellite cells.” Satellite cells are like
little baby muscle fibers waiting to become big muscle
fibers. They’re immature, and they aren’t really part of
your muscle fibers yet. But if you can get them to hook
up and incorporate themselves into your existing muscle
fibers, you’ll get bigger.
OK, so now we know a little about the major players
that make up your muscle fibers: the sarcoplasm, the
satellite cells, and the myofibrils.

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HYPERTROPHY – HOW WE MAKE OUR MUSCLES BIGGER
The most basic and clinical definition of muscle hypertrophy
is, simply, an increase in the size of a muscle
fiber. That could happen by increasing the volume of the
jellylike sarcoplasm, increasing the amount of actin or
myosin in your myofibrils, increasing the fusion of
satellite cells into your muscle fibers, or all of the
above!
The Effect on the Satellite Cells
When you train hard in the gym, you actually break
up existing muscle fibers. This breakup creates tiny
holes in the muscle fibers. When that happens, a whole
cascade of biochemical and hormonal activity occurs.
Hormones such as fibroblast growth factor (FGF) and
insulin-like growth factor-1 (IGF-1) leak out of the cell.
The hormones that leak out of a broken muscle fiber
send a direct message to the immature satellite cells,
which surround the muscle fiber. In response, the satellite
cells fuse themselves with your muscle fiber, which
creates a larger muscle fiber as a result.
The Effect on the Myofibrils
The word “synthesis” means “building up.” So, when it
comes to your muscles, protein synthesis is the buildup
or increase in the levels of protein (actin and myosin)
found in your myofibrils. But protein synthesis in your
muscles is kept in check by two important things; amino
acid availability and exercise. These two interact
with each other in profound ways and affect protein
synthesis.

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Training hard increases hormone levels which tell the
muscle fibers to make more actin and myosin proteins,
which ultimately make the muscle fibers bigger. But
without amino acids floating around in the sarcoplasm,
you won’t have the building blocks necessary to make
these new proteins.
So, what we’ve just learned here is that muscle
hypertrophy (growth) takes place as a specific response
to intense training. And muscle hypertrophy is very
much dependent on the amount of protein synthesis
going on within the muscle. So while training itself
produces a stimulus for protein synthesis, this stimulus
must also be met by adequate amounts and proper
timing of meals and protein intake, which supplies the
amino acids needed to synthesize all those new
muscle proteins!
The Effect on the Sarcoplasm
Hypertrophy (or muscle growth) can also occur if
you swell the volume of the sarcoplasm in the
muscle fibers. Remember, the sarcoplasm is that
jellylike substance that bathes your myofibrils and
feeds them. If the volume of the sarcoplasm is swelled
beyond normal (something scientists call “cell volumization”),
then a signal is sent to the muscle fiber that
it’s OK to grow – there’s plenty of nutrients ready to
feed the growing muscle.
THE PUMP – HOW IT BUILDS MUSCLE
Perhaps the single most important influence on muscle
growth is what we call “the pump”. A solid pump consists
of increased blood volume surrounding working
muscles. This is known, scientifically, as “exerciseinduced
hyperaemia,” but I’ll just refer to it as the pump
for simplicity’s sake.
At least one study to date illustrates that the amount
of blood flowing through your muscles seems to
be a limiting factor for muscle size. In other words,
more blood in the muscle appears to increase
muscle size. That’s probably because nutrient
delivery, removal of fatigue toxins when you train, and
other important responses to hard training are all
much more efficient when you have a pump. The
bottom line is you need a pump to realize muscle
growth. Let’s get into how the pump actually builds muscle.
The pump triggers growth by increasing the levels of
certain hormones that have profound effects on growth.
In no particular order of importance, the big three are
vascular endothelial growth factor (VEGF), nitric oxide
(NO), and insulin-like growth factor-1 (IGF-1).

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Nitric Oxide (NO)
NO is a hormone that increases blood flow to the muscle
and as a result, has pronounced effects on muscle
growth. What’s more, the other two hormones we’ll
soon learn about are dependent upon NO in order to
exert their influence on blood flow and growth. NO is
the linchpin that triggers the explosion.
The amount of NO your body makes is tightly
controlled by an enzyme called nitric oxide synthase.
When you train hard, the level of nitric oxide synthase
increases three- to six-fold, which means more NO is
made. When you start exercising, signals are sent to the
nitric oxide synthase enzymes to make a lot
more NO. NO is so important in producing a
pump that some of the nitric oxide synthase
enzymes are located within the muscle and some
are in the blood vessels surrounding the muscles.
This allows NO to work quickly on the muscles and
the blood vessels to create a pump and influence
growth.
NO is the primary factor in helping your body
make and sustain a pump. In fact, NO not only sustains
a muscle pump, but is also responsible for
attaining maximal muscle pump, which allows NO to
exert all its positive effects on muscle growth. That’s
because NO has a direct influence on satellite cell
activation and prompts them to fuse with muscle
fibers, thus making your muscles bigger. And not
only does NO boost muscle growth itself, but it
also builds muscle by elevating other musclebuilding
hormones such as VEGF and, just as importantly, IGF-1.
Insulin-Like Growth Factor-1 (IGF-1)
As I said, as you’re training,
tiny holes are created when you tear the muscle
fibers. This causes the muscle to produce IGF-1, and
this IGF-1 leaks out and has a whole host of effects on
growth.
IGF-1 influences muscle growth mainly by activating
satellite cells and causing them to fuse into existing
muscle fibers, as well as increasing the rate of protein
synthesis. This is a sort of one-two punch, if you will.
The fact that IGF-1 influences both satellite cell activation
and muscle protein buildup suggests a link between
IGF-1 and NO. They definitely seem to work in concert
with one another in satellite cell activation, muscle
repair, and growth when you’re pumped. Here’s some
proof.
Research shows that IGF-1 is able to enhance muscle
pumps by influencing and increasing NO. And research
also shows that you need NO in order for IGF-1 to boost
muscle growth. The codependency of NO and IGF-1 is
very intriguing and, as yet, not totally understood.
But what is understood is that both NO and IGF-1
create pumps, and you can’t have one without the
other.
Vascular Endothelial Growth Factor (VEGF)
VEGF is a hormone made by your muscles
that has three important functions – increasing
muscle growth, increasing muscle oxygenation
and increasing the amount of capillaries
(tiny veins and arteries) that feed your muscles.
What processes tell your body to make more VEGF?
One trigger is a lack of oxygen in the muscle. This
increases VEGF levels, which can be brought on if
you’re training heavy in the gym. Once VEGF levels are
boosted by a lack of oxygen in the muscle, the VEGF
goes to work helping the muscle make more myoglobin
– up to 2.8 times more. This is important during both
training and recovery because myoglobin carries oxygen
in the muscle fibers and therefore, increased myoglobin

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with one another in satellite cell activation, muscle
repair, and growth when you’re pumped. Here’s some
proof.
Research shows that IGF-1 is able to enhance muscle
pumps by influencing and increasing NO. And research
also shows that you need NO in order for IGF-1 to boost
muscle growth. The codependency of NO and IGF-1 is
very intriguing and, as yet, not totally understood.
But what is understood is that both NO and IGF-1
create pumps, and you can’t have one without the
other.
Vascular Endothelial Growth Factor (VEGF)
VEGF is a hormone made by your muscles
that has three important functions – increasing
muscle growth, increasing muscle oxygenation
and increasing the amount of capillaries
(tiny veins and arteries) that feed your muscles.
What processes tell your body to make more VEGF?
One trigger is a lack of oxygen in the muscle. This
increases VEGF levels, which can be brought on if
you’re training heavy in the gym. Once VEGF levels are
boosted by a lack of oxygen in the muscle, the VEGF
goes to work helping the muscle make more myoglobin
– up to 2.8 times more. This is important during both
training and recovery because myoglobin carries oxygen
in the muscle fibers and therefore, increased myoglobin
improves muscle oxygenation, which
improves recovery.
A second trigger is a prolonged, heavy
pump – that stretches the veins and arteries
in your muscles. This stretch tells the muscles
to make more VEGF. This VEGF then
helps the body build more arteries and veins
in your muscles. That just means as time
goes on, your pumps get greater and
greater due to VEGF.
A final triggering event is heavy
eccentric lifting in the gym (i.e., focusing
on negative repetitions, like lowering
the weight during a bench press).
For example, training in the gym
produces a three- to six-fold increase
in VEGF levels. VEGF is produced
by the muscle fibers in response to one
of those three triggering events mentioned
above, and all of the above events help you get even
greater muscle pumps, which leads to more muscle
growth. How much? Well, VEGF encourages satellite
cells to fuse with existing muscle fibers five times faster
to make bigger muscle fibers. That’s proof.

WRAPPING IT UP
Let’s wrap it up by recapping what we’ve learned. It’s
easy to remember if you remember “3 sets of 3”:

The muscle fiber’s three main components are:
1. Sarcoplasm: the fluid that surrounds myofibrils and bathes them in
nutrients and feeds them energy
2. Myofibrils: they contain the actin and myosin proteins. Responsible
for making the muscles contract
3. Satellite cells: little immature muscle fibers that hang around muscle
fibers waiting to fuse in
You now know the big three ways in which a muscle actually makes
itself bigger:
1. Myofibril hypertrophy: an increate in protein synthesis, which makes
the actin and myosin proteins in those myofibrils bigger
2. Sarcoplasmic hypertrophy: an increase in the volume of the sarcoplasm.
Also called cell volumization
3. Satellite cell fusion: little satellite cells fuse themselves to existing
muscle fibers, allowing the muscle fibers to grow bigger
You now know the big three hormones your body releases to either
amplify the pump or in response to the pump. These big three hormones
have profound effects on muscle growth, and boosting their
levels by getting better pumps means larger muscles.
1. Nitric oxide
2. Insulin-like growth factor-1
3. Vascular endothelial growth factor

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MAXIMIZING THE PUMP
Now that you understand how imperative it is to seek
and maintain a pump during training in order to make
real-world gains, let me give you some dos and
don’t s for doing this wisely:

1. Choose the most compound movements, and do them explosively.
For example, choose the bench press first before the cable crossover.

2. Thoroughly develop the mind-muscle connection by targeting only
the muscle intended. Don’t throw weights around for ego’s sake.
Focus on your lift, and stay strict.

3. Use intensity techniques. Do lots of sets with heavy weight, drop
sets, and extended sets. These techniques recruit the most stubborn
muscle fibers, and that can have a big impact on your strength.

4. Use proper exercise selection. The difference between a good athlete
and a great one, especially in bodybuilding, is having a program
where the sequence of exercises within a workout makes sense for
recruitment, stimulus, and recovery.

5. Use a high-volume approach to training. Use 20-plus sets per body
part once you are in good enough condition to handle the increased
workload capacity. High-volume training equals high blood volume
in the muscle. And sustained high blood volume in the muscle creates
increased strength.

6. Never do maximum singles or doubles in a training situation (unless
you’re a powerlifter training within the last few weeks before a
powerlifting meet. Even so, maximum singles and doubles aren’t
done so much for boosting strength as for measuring your
maximum performance).

This is a shortlist of the most important training
protocols that I would recommend to insure optimal mass
(and also strength) gains. All the above principles force and maintain
higher blood volume in the muscles, so the pump is
obviously imperative if you’re seeking results.
Scientifically and in terms of common sense, it should
be very clear just how important it is to strive to achieve
and maintain a pump in a training situation.

**Leviatano89** · 19-01-2011, 20:50:40

vi prego non postatelo tradotto con google translator che è un abominio

**Sean** · 19-01-2011, 20:52:21

Messaggio di moderazione.

Attenzione ai papielli. Quando si postano ci sono alcune norme da rispettare, come la 1) che invita a mettere sempre la fonte affinchè si possa controllare la provenienza/qualità/sostanza dello scritto e 2) accettarsi preventivamente che la suddetta fonte sia in regola col copyright e che non contenga, ovviamente, riferimenti ad e-commerce di integratori

Grazie.

***francesco_espo*** · 19-01-2011, 21:01:25

Sean l'ho preso da un forum americano (postato da un utente come me), cosa posso fare?

**Sean** · 20-01-2011, 09:21:48

Lascia pure.

***francesco_espo*** · 20-01-2011, 12:04:32

thank you.

**VINCENT DEATHCULT** · 21-01-2011, 04:32:56

vedo che ultimamente molte riviste del settore, sopratutto Ammerigane, nelle solite schede mettono un sacco di serie o fasi con molto pumping...

**Andro92** · 21-01-2011, 11:13:58

Originariamente Scritto da Fra84Ba Visualizza Messaggio

letta cosi sembra una domanda da bimbominchia su cioè!

diciamo che in ambito bodybuilding i traduttori automatici non sono il massimo va

**gigi250** · 21-01-2011, 11:27:40

quindi? sto pumping se ho capito bene vuol dire "pompare molto sangue all'interno del muscolo"? Saranno serie più lente, con un minor peso e molte ripetizioni immagino!
La tecnica tradizionale più usata oggi però dice il contarrio: ripetizioni corte e intense con tanto peso! Quindi morale della favola? Meglio una o l'altra o tutte e due??

**Ansicora_Gherreri** · 21-01-2011, 19:27:59

discussione interessante sarebbe meglio averlo tradotto però!cmq sia l massa da "pompaggio" o sarcoplasma...dà risultati ma non è duratura...non è carne..o perlomeno ho sempre sentito così

***Free91*** · 21-01-2011, 21:04:20

Io posso dire che utilizzando l fst7 sui tricipiti ho aumentato il volume del capo esterno del tricipite prima del tutto assente.
Ovviamente dopo 2 settimane il volume tende a diminuire leggermente.