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The Question: Whether you are getting ready to pose on stage, or pose at the beach, you are going to want to look your best. The "pumped" look will definitely create a more impressive, but temporary physique. What is the best "pump" workout? Are compound or isolation movements best for creating a pump? Please include how long rests should be between sets and exercises, sets, reps, etc. Bonus Question: What supplements would increase this pump? What are the most effective, and which do not show the results they promise? Show off your knowledge to the world! The Winners:
2nd place - 50 in store credit. To use your credit, e-mail Will @ will@bodybuilding.com for more info.
After a great day of training in the gym, the blood is flowing and your muscles are feeling extremely full. Every bodybuilder lives for that feeling. Now you can achieve the feeling of "the pump" with these super-pump workouts! Not only will these workouts guarantee crazy pumps, but also a boost in hypertrophy (muscle growth) as these workouts are intense and will force your body to add some serious size!
Research shows that to get a maximum pump, you must devote your full attention to each major muscle group by training one muscle group entirely in one workout. This will guarantee the "mind muscle connection," which will help you dedicate your full attention to the muscle group being trained - resulting in the ability to achieve a better pump. Therefore, each major body part gets its own workout. Lactic acid also plays a key role in getting a maximum pump. Lactic acid is a by-product of carbohydrate metabolism without the assistance of oxygen. The objective in each workout is to allow a large quantity of lactic acid to accumulate in the muscles. This will eventually lead to greater hypertrophy, as the body experiences a huge boost in growth hormone levels from the accumulation of lactic acid in the muscles. In order to create a training atmosphere where your muscles are absolutely drenched in lactic acid, you must prevent your muscles from recovering fully as you normally would in between sets. Every workout is composed of two giant sets and three tri-sets.A giant set is simply a set in which you perform more than three exercises in a row - without any rest from one exercise to the next. Tri-sets are where you perform three sets in a row without resting between the sets. Every workout will focus on pre-exhausting the targeted muscle in the tri-sets. Pre-exhausting the muscle group is to train the particular muscle growth by performing an isolation movement, followed by a compound movement. This will guarantee that the muscle is exhausted to its maximum capability - resulting in a greater pump. To get a maximum pump, you must incorporate super slow training in the giant-sets. Super slow training is basically performing each exercise extremely slowly - focusing on both the eccentrics and concentric portions of the exercise. Both the eccentric and concentric parts of the movement should be 3-5 seconds - meaning the sets will take a bit longer than they normally would, but time is not a concern - the pump is.
Using the guidelines and principles mentioned above, each workout looks like this:
Tri-Set: Giant Set
Tri-Set Giant Set
Tri-Set Giant Set
Tri-Set Giant Set
Tri-Set Giant Set
Tri-Set Giant Set
Remember that for each workout, you are to perform 2-3 tri-sets and two giant sets. There is to be no rest in between tri-set exercises and giant set exercises. Rest only as long as it takes you to set up for the next exercise. Remember to emphasize slow concentric and eccentric portions of the movement! Don't skimp on pre and post workout nutrition! Be sure to eat a balanced meal of carbohydrates and protein before your workout. Immediately after training, consume plenty of carbohydrates and 20-50g whey protein to kick start the recovery process. Each body part is to be given a full week's rest, as these workouts focus on gut wrenching intensity!
This program is only to be followed for a span of 3-4 weeks. Using this program any longer will most likely result in overtraining.
A combination of both compound and isolation movements is optimal for creating a maximum pump. Pre-exhausting the targeted muscle group with isolation movements, and then proceeding to compound movements is the best method for creating a maximum pump - something this workout focuses on. By pre-exhausting a given muscle with an isolation exercise, the muscle fibers are stimulated in a way that compound exercises fail to do. Isolation movements also bring more blood flow into the given muscle being focused on. Subsequently training with a compound exercise following an isolation exercise will bring more nutrients into the muscle - allowing for a massive pump! What supplements would increase this pump? What are the most effective, and which do not show the results they promise? It is the writer's opinion that this program alone would provide one with a pump beyond belief. However, supplements can aid you in achieving an even greater pump!
I have gotten incredible pumps using this supplement, and it works even better when stacked with Controlled Labs Green Bulge. The pumps I got off this stack were unreal!
NO-Xplode also increases the body's creatine saturation point, allowing your muscles to hold more volumizing nutrients! This supplement gave me some crazy pumps and made my muscles look like they were filled with helium!
I could simply be a "non-responder" to these products, so if you are thinking of purchasing one of these products, try it out and see if it works for you! Best of luck with all of your goals! Mike
First of all, let's cover some of the basics of the so-called "pump."
Well, to a certain extent, muscles can trap blood in them during repetitive exercise. Not so much trap, as run the blood on a shorter venous circuit than they normally would. The veins also dilate and cause more blood to flow into the muscle. This increases the volume and appearance of our muscles slightly for a short period of time. This "pump" is fairly common with any rep program that is higher than four repetitions. The pump is usually increased by the use of higher repetitions. 10-15 is usually best. Squats have been used at 20 repetitions for amazing results!
Bobby Pandour, or Wladyslaw Kurcharczyk was the "bodybuilder" of the time in the early 1900's. He was famous for his exquisitely developed body. He was in excellent proportions, and would have been considered a very large man by today's standards. He was also famous for concentrating on doing only gymnast type exercise, and refusing to do any training with heavy weights.
He trained almost exclusively with a pair of 10 lb dumbbells. He also developed extremely large thighs, by carrying his brother up flights of stairs. We may think we developed this pumping technique, but it's been around for quite some time.1
No, a "pump" does not correlate to muscle growth. There are many people who do not usually experience a pump, but still hypertrophy (muscle growth). I am one of these people. A lot of people are against getting a pump. Many people dislike those who train specifically for the pump. Don't worry, I won't tell anyone you read this! Pumps are useful in certain situations, but people tend to overuse them. However, if you needed a quick muscle-up for a photo shoot or contest, a pump may help you out quite a bit by giving you a temporarily more impressive physique.
Which gets more blood flowing in general? Compound. Which really gets your blood flowing in a specific muscle while targeting that muscle the hardest? Isolation. Let's take a look at an example. Example 1: 1-3 sets of 8 repetitions on the incline bench press. You're feeling a pump, that's for sure. You're feeling it in your delts and triceps too. That's great if you need to pump up really fast for an upper body photo shoot or something that requires a quick bulk-up, but what if you just want to experience a pump in a certain muscle group?
Example 2:
So, essentially, it's more of a preference than anything else. You can determine which type of movement gives you better "pumps", or hemodialation. It is a highly individual matter.
 
Assuming you want to pump up for a photo shoot or a contest, this workout should do just fine. We will take the superset approach and get your muscles REALLY pumping up. With no rest in-between supersets. During each rep take 2 sec in the negative phase and 1 second in the positive phase of the lift. After each completed superset take 1 minute of rest.
I suggest you do a pumping workout for each of these muscle groups once every 2-3 weeks. This would ensure that you stretch your veins a little, and get some extra blood flowing into them.
Superset with After completing all of those supersets, rest for 1 minute, and then... Superset with
Tri-set with Tri-set with
Tri-set with Tri-set with
Tri-set with Tri-set with
Tri-set with Tri-set with
Superset with
Superset with
A Good Example Would Be: Monday A.M. - Quads pump Tuesday A.M. - Chest pump Wednesday - Off day Thursday A.M. - Shoulders pump Saturday AM - Back pump
There is a plethora of pump increasing supplements out on the market. I personally suggest the following-
This will definitely increase your pump, at the expense of a little definition. This will also help increase your lean mass gains and overall strength and size gains. This supplement's best use is definitely in a regular training program.
This should produce an amazing pump. It should produce a pump better than that of creatine. It can be expensive, but you can find it pretty cheap here. This would the best choice for any of your pumping needs. Be careful though, if this is in use with any sort of testosterone booster, pumps have been known to be painful.
For specific brand names of pump increasers that do indeed work, I would have to say that Controlled Labs White Blood is the overall best nitric oxide product. The Controlled Labs Green Bulge Creatine works extremely well also. Put the two together, and BAM. You're huge for a bit, and your recovery and stamina is increased due to increased blood flow. This in turn leads to larger overall musculature. I have used creatine and NO2 from Wal-Mart before. The combination worked rather well, and I was pleased for the thirty dollars and one month I got out of it.
This is highly individualized, as certain people get the best from certain products. I have yet to try any of the NO2 products from BSN, but I have heard wonderful things. I say just stick to Controlled Labs for now, and then probe around if that doesn't work for you. Good luck Ladies And Gentlemen!! CREDITS
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