Harrison explains that a muscle pump is “a temporary swelling of muscles due to increased blood flow that typically lasts around 30 minutes after training”. The easiest way to maximise said blood flow is to “do a higher rep count (15-20) of moderate weight,” he says. “Drop sets are also great, where you start off on a heavier weight to failure, then switch straight away to a lighter weight to finish off.”
To max out this kind of workout, think ahead about what you’re going to eat. “You can increase glycogen stores, which pull water into muscles, giving them that pumped look by loading up on complex carbohydrates,” says Harrison. “Add sweet potato or beetroot for added vascularity which will increase the viability of your veins, giving that more ripped look.”
The best workout to get shredded
Simple answer: the key is to combine both cardio and strength-training, but with a much higher focus on the latter. “Cardio based workouts are effective for shredding as cardio promotes the use of fat as a fuel source, strengthen the heart and lungs, improves endurance and recovery,” says Harrison.
Love ‘em or loathe ’em, HIIT workouts should be your go-to cardio. “HIIT minimises muscle loss compared to prolonged distance cardio, as it mimics the intensity of resistance training,” says Harrison.
Assuming you’re in a calorie deficit and are adding in one or two HIIT workouts per week, it’s time to get in the gym and start strength training. Not only will this help with calorie expenditure, but it’ll boost muscle mass, with every additional pound of muscle helping to up your resting calorie burn, if only by a little. After all, shredding is the goal here, and “strength training [is what] shapes and defines your muscles, leading to a more sculpted, toned appearance,” says Harrison.
Enaz’s strength-training routine is aimed at beginners or those getting back into fitness after a break. Aim for four sets of ten reps per exercise. You needn’t run through this every session, but try to incorporate at least one move from the below into your usual routine, aiming for four sessions per week minimum.
The workout
- Deadlifts engage multiple muscle groups and increase metabolic rate.
Stand with your feet shoulder-width apart, toes under the barbell. Bend at the hips and take a good grip on the bar. Push your feet into the floor and hinge at the hips to stand, bringing the barbell with you. Back straight, hold the weight for a few seconds, then tilt your pelvis down, pushing your hips backwards to slowly lower the barbell to the mat. - Squats help build lower body strength and define muscles.
With a barbell across your shoulders, sit back onto your glutes, taking the weight through your hammies and heels. Go as slow and low as you can for maximum time under tension, then power yourself back to standing. - Pull-ups work on developing upper body muscles like the back and biceps.
Grab an overhead bar, palms facing away from you, hands shoulder-width apart. Engage your shoulders as you hop off the ground, pulling through the back to lift your chin above the bar. Slowly lower back down, extending the arms fully before pulling yourself back up. - Bench press targets the chest, shoulders and triceps for upper body strength.
Lie back on a flat bench and power a barbell straight up, roughly in line with your nipples. Reverse the move for one. - Decline sit-ups strengthen the core and enhance muscle definition and stability.
Hook your feet into a decline bench. Lie back. Hands behind your head, engage your core to lift your body up. Add a twist at the top or hold a weight plate over your chest for an extra challenge.
Lifestyle choices that could stunt your shred
The premise of shredding requires you to be pretty regimented — and this extends to general life outside the gym and kitchen. By this, we mean, getting a good kip. “Aim for 7-9 hours of good quality sleep nightly,” says Harrison. “Poor sleep disrupts hormones like cortisol which supports muscle recovery.” And speaking of recovery, you can kiss your sculpted frame goodbye if you’re not prioritising your rest days. “Take them seriously,” encourages Harrison. “You don’t build muscle when you’re training, you build it when you’re resting. Without proper recovery, your body can’t repair, can’t grow, and you’ll just run yourself into the ground.”
Lastly, take a mental breather. “Stress is one of the biggest silent killers of progress. When you’re stressed, your body produces more cortisol, a hormone that literally works against fat loss. You could be smashing your workouts and eating correctly, but if your stress is through the roof, your body’s in survival mode and will hold onto fat for dear life, draining your energy, and sabotaging your progress,” says Harrison. “Managing stress isn’t just good for your mind, it’s essential for creating the body and mind you always dreamed of.”