How to Get Perfect Muscle Push-up
Quickly swell – and watch your size doubling – with this bodybuilding trick.
” Riders have their” high “and bodybuilders have their” push-up”- the feeling of euphoria that comes from the influx of blood that makes your muscles swell during weight training ,” says Mike Creamer, personal trainer of Anatomically Correct in New York. Read on to find out what’s going on, how to maximize it and if you can go too far.
What’s really going on?
The pump intervenes in response to intensive force training. Muscle contractions cause dilation of the blood vessels and increased blood flow. All this muscle activity makes them dilate.
” In an intense workout, a pumped arm can be half an inch longer than normal, ” says Creamer. Alas, the effect is temporary and lasts only a few hours.
How can I get a maxi push-up?
To get this volume, you have to exercise. ” A good push-up in the targeted muscles can usually be achieved by performing three or four sets of moderate to high repetitions (10 to 15) of exercise to a momentary muscle failure, ” says Creamer.
Keep your tempo slow and really focus on muscle contraction, take short breaks and make super sets of opposing muscle groups (say, biceps and triceps) to improve the effect.
Making sure you’re well hydrated and getting enough carbs before your workout will also make it a good push-up, as well as creatine supplementation; ” All of these things help increase muscle cell volume, ” says Creamer.
Should my goal be to always work on intensity?
” There is cellular research that shows that cell swelling increases protein synthesis and decreases protein breakdown,” says Brad Schoenfeld, author of The M. A. X. Muscle Plan.
If these results translate into practice during resistance training, this would have a positive effect on increasing muscle growth, but we just do not have the ability to test it.
Also, as Creamer points out, always working at the intensity required to get a good push-up can lead to overtraining, which can be counterproductive to your long-term goal of real and sustained muscle growth. Enjoy when it happens, and do it when you want to enjoy it.