TIP OF THE WEEK: CALCULATING YOUR PUMP FOR CONTINUOUS MUSCLE GROWTH: A FURTHER REVIEW OF VINCES CONCEPT. PART II. WHEN WORKING OUT AT VINCES GYM, VINCE WANTED HIS STUDENTS TO DETERMINE THE CORRECT PUMP TO THE MUSCLE BY FIGURING OUT THE RIGHT AMOUNT OF SETS, REPS, AND EXERCISE COMBINATIONS. CALCULATING THE RIGHT PUMP, ACCORDING TO VINCE, WOULD TRIGGER THE GROWTH MECHANISM IN THE MUSCLE TO INCREASE ITS SIZE AND KEEP THE BODYBUILDER OUT OF THE CATABOLIC STATE. VINCE WANTED HIS MEMBERS TO USE A WEIGHT THAT WOULD MAKE YOU FEEL THE PARTICULAR MUSCLE BEING WORKED WITHOUT OVER PUMPING IT. HE FELT THAT WHEN A MUSCLE WAS OVER PUMPED (WITH TOO MANY SETS) IT WOULD CAUSE THAT MUSCLE PART TO PUMP BACK DOWN BECAUSE OF TOO MANY SETS. WHEN A BODYBUILDER OVERWORKS A MUSCLE PART, CAPILLARIES SHUT DOWN, YOU DONT FEED THE MUSCLE, AND IT DECREASES IN SIZE DUE TO OVERTRAINING . HOW DOES A BODYBUILDER DETERMINE THE CORRECT AMOUNT OF PUMP TO KEEP MAKING CONTINUOUS PROGRESS IN THE GYM. LETS REVIEW WHAT MR. GIRONDA WOULD RECOMMEND. ACCORDING TO HIM, TO ACHIEVE A MAXIMUM PUMP, YOU EXERCISE A MUSCLE UNTIL YOU NOTICE YOUR PUMP DECREASING OR DIMENISHING. THE NEXT STEP WAS TO REVIEW HOW MANY SETS WERE REQUIRED TO LOSE YOUR PUMP AND THAT WOULD BE YOUR OPTIMAL EXERCISE TOLERANCE TO BUILD THE MUSCLE. ALSO, HE NEVER WANTED BODYBUILDERS TO EXCEED THIER BODYS CAPACITY TO FUNCTION AT OPTIMUM EFFICIENCY. THAT IS WHY VINCE RECOMMENDED ONLY 85% EFFORT ON MOST OF THE EXERCISES A PERSON DID. IF YOU EXCEED THIS LEVEL BY PERFORMING TOO MANY SETS OR EXERCISE COMBINATIONS, YOU WILL LOSE YOUR PUMP AND MUSCLE SIZE. THE ROUTINE THAT WAS OUTLINED BY VINCE CONSISTED OF JUST 4 SETS. IT WAS VERY FAST AND INTENSE AND ALSO PRODUCTIVE. IT SEEMED MINUSCULE AT FIRST, BUT IN REALITY IT WAS THE RIGHT AMOUNT OF STRESS FOR MY MUSCLES TO MAKE THE GAINS NEEDED. A WORD OF CAUTION IS TO TRY NOT TO FALL INTO THE CONCEPT OF MORE IS BETTER. LESS IS THE NEW MORE FOR INCREASING MUSCLE SIZE AND KEEP MAKING GREAT GAINS IN THE FUTURE. WHEN 4 SETS TO A MUSCLE ARE PERFORMED WITH NO REST IT SHOULD BE ENOUGH TO ACHIEVE THE CALCULATED PUMP VINCE GIRONDA WAS PREACHING ABOUT SO MANY YEARS AGO. IN CONCLUSION, PUMP THE MUSCLE UNTIL YOU NOTICE A PUMP LOSS AND YOU CANT PUMP IT FURTHER. DETERMINE THE NUMBER OF SETS IT TOOK TO ACCOMPLISH THAT AND THAT SHOULD BE YOUR INDIVIDUAL REQUIREMENT TO ACHIEVE MUSCLE SIZE. IT COULD TAKE 4 SETS OR MORE IN SOME CIRCUMSTANCES, BUT 4 SETS IS THE IDEAL NUMBER TO SHOOT FOR ACCORDING TO THE IRON GURU VINCE GIRONDA. REGARDS, ROBERT
Posted on: Fri, 09 Jan 2015 08:01:42 +0000
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