Barbell Workouts (Pump)

Pump workouts are a whole range of strength exercises that are performed with a barbell. Their essence is to increase the pace of execution, since due to this, calories and excess fat are burned faster.

Difficulty level: For beginners

Pump training is designed to create a beautiful relief of the body, increase the tone of the body along with the improvement of all organs. Exercises give a load not on individual muscles, but on the whole body. Therefore, classes bring maximum effect: in a short time, you can notice beneficial changes in appearance and well-being.

Pump workouts are good because they don’t “burn out” the muscles like many others aimed at losing weight. The use of weights protects the muscles from this phenomenon. Also Read: Full Body Workouts

Regular exercise can give the following effect:

  • performing two tasks at once – removing excess fat and building muscle;
  • general development of muscles;
  • development of body endurance;
  • strengthening muscle strength;
  • improving coordination and balance;
  • beneficial effect on the heart.

Where to start training Pump

If you are new to sports, then it is better to start training with the simplest loads. Do not try to overcome the possibilities of your physiology: in this way you will only harm the body. Do not neglect the warm-up before the main exercises. And during the training itself, use a small weight of the bar.

For people with a low level of training, a “pancake” up to 2,5 kg for each hand is suitable. For legs, you can use a heavier barbell – 3,75 kg or more on each side. As for the loads, it is better to consult a trainer who will assess the condition of your body and correct the above figures.

You will need a mat for the class, as many of the exercises are performed in a prone position. You also need sports equipment, which is available in all gyms. During group training, you will be given everything you need. See also: Workouts for the muscles of the back and abdomen

Top Reasons to Start a Pump Workout

  1. Multitasking – The workouts include exercises that give a power load, and also include aerobics. Usually a small weight is used for weighting, but the pace of the exercises is quite fast. Therefore, trainees can not only lose weight, but also form a beautiful relief of their body.
  2. Working out all the muscles – It has been proven by practice that working out only certain muscles is absolutely useless. The workout is structured in such a way that all the muscles of the body work, which gives the greatest efficiency, allows you to burn maximum calories.
  3. Load adjustment at will – You can control the load for yourself and change the weight of the bar as you like. It is advisable to increase the weight over time so that the intensity of training increases. And the body – received more and more new tasks.
  4. No “pumping” effect – If you are afraid that the body will become pumped, with swollen muscles, then this will definitely not happen. To increase muscle mass, you need to work with a lot of weight and perform a small number of movements.
  5. Universalism – Both men and women can exercise, achieving their goals – to reduce body weight, create a beautiful relief, increase endurance.

Since PUMP training is based on high-impact training, doing the exercises will strengthen all the muscles in the body. Training is simply necessary for those who want to work out problem areas in a short time: inner thigh, triceps, abs, buttocks. Also Read: Upper Body Workout

Basic exercises for training with a barbell

  • Squat – Place your feet shoulder-width apart, squat down slowly so that all the muscles of the body work at this moment. Try to keep your feet firmly pressed to the floor and do not come off during the exercise.
  • Belt pull – Stand up straight, place your feet hip-width apart. Bend your back so that your torso is parallel to the floor. Grab the bar with a medium grip. Make sure your elbows are straight. Pull the bar towards you, to the bottom of the belt, then lower it and return to the starting position.
  • Platform Bench Press – Take the bar with a wide grip. Pull it over the chest, the elbows should be fully extended. Lower the bar to the middle of your chest, then press it up.
  • Extension of the arms – This exercise can be performed in any position: both sitting and standing. Grab the plate from the barbell with both hands. Raise your arms so that they are above your shoulders. Elbows should be fixed in one place.

Do not neglect classes if you move little or your work is done on your feet. Warming up and strengthening muscles will protect you from injuries, protect you from many diseases and increase vitality. See also: weight training

Pump Training Recommendations

Before you start exercising, it is best to go to the doctor and consult with him about your health. Pump training involves lifting the barbells, so it has a number of contraindications:

  • pregnancy;
  • back and spine injuries;
  • high blood pressure;
  • heart disease;
  • oncology;
  • epileptic seizures.

With caution, you need to approach training for those who have varicose veins. It is best for them to resort to light loads. Also Read: Weight Loss Workouts

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