See Results After One Workout with These 7 Exercises

See Results After One Workout with These 7 Exercises

While we all know muscles aren’t built in a day, there are ways to see immediate definition after a single workout. Referred to as “pump”, this is the idea that immediately after an intense weight workout, your muscles can appear  larger or defined for up to two hours. This happens in response to strength training as a way to increase oxygen delivery to your working muscles. As your muscles contract, your blood vessels dilate and blood flow increases to the fast-twitch power fibers within your muscles, thus expanding them. Bottom line: performing 3-5 sets of 8-12 reps can give you an instant sneak peak of what your muscles will constantly look like after several weeks of training. This practice has been used by fitness models everywhere, but exactly what exercises do they use for these immediate effects?

1. Kettlebell Swings
2. Deadlifts
3. Resistance Band Bicep Curls
4. (Assisted) Chin Ups
5. Resistance Bird-Dogs
6. Man-Makers
7. Sumo Squats

Check out the proper form for each of these exercises here, and read more about muscle hypertrophy in response to strength training here

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