How to pump up muscles in the gym

How many approaches and repetitions do
Beginners are advised to perform a large number of repetitions with low weight. This approach ensures:

The earliest formation of a neuromuscular connection necessary to increase muscle mass.
Active growth of muscle mass.
No injuries from large scales.
To simplify the program, perform the same number of approaches and repetitions in all exercises. Do all of the exercises below for three sets of 10 times, unless otherwise indicated.

What should be the warm-up
Before the workout, do the workout.

Joint warm-up: twist the joints, make the slopes and corners of the body.
If weight-lifting exercises are performed with a weight of more than 20 kilograms, warm-up approaches are necessary before them. You perform the exercise 3-5 times with an empty neck, and then add 10-20 kilograms.

For example, if you do sit-ups with a barbell on your back with a weight of 50 kilograms, warm-up approaches will look like this: 20 × 3, 30 × 3, 40 × 3, one minute rest and the first approach with working weight.

What exercises do
Starting training with the muscles of the press, you increase their tone, so that they better support your body and do not allow you to round your back in such movements as deadlift or squats with a bar on your back.