Maximizing the Pump


Anyone who lifts weighs knows what we’re talking about here.  That pumped sensation and look you have after a hard effort in the gym is unmistakable.  Your muscles fill with blood and maintain a full and ripped appearance.  In order to increase the pump, you need to reach maximum peak contraction in every excercise you do.  Using both compound and isolation exercises is great for achieving this. 

A key point about this workout, is you want to pre-exhaust your muscles in the compound exercise, before moving on to the isolation exercise.  By doing this, you increase the anabolic state of the muscle.  You want to be sure your muscles are completely exhausted in the compound movements.  Compound movements stimulate the most muscle fibers, which allows blood to flow in.  The isolation exercises are good at targeting the fast twitch muscle fibers, so do these in a faster motion. Work in sets of 8-10 or 12-15 reps.

Following this training style allows 60% of your muscles to be used more efficiently than an average workout would allow.  This is what contributes to that super-pumped, ripped appearance.  The amount of body heat generated during the workout will cause veins to pop out, giving you that classic body builder appearance.

To get your muscles to maximize their peak contraction, you want to be very mindful while doing your lifts.  Squeeze your muscles at the height of the lift.  If you are doing bench press, really squeeze your chest muscles together at the top of rep.  This will not only get you stronger, but will leave you with a lasting pump hours later.

To maintain your pump, take in roughly 8 ounces of water every 20 minutes or so.  When you body is in a prolonged anabolic state, water intake is of the utmost importance.  The muscles and blood vessels will remain well hydrated, thus keeping their pump. 

This workout should take right around 1 hour to complete.  Rest about 90 seconds between compound exercise sets, and about 60 seconds between isolation exercise sets.

Chest

  • Dumbbell Bench Press: 80% of max for 10 reps
  • Incline Bench Press: 80% of max for 10 reps
  • Bench Press: 80% max for 8 reps
  • Incline Dumbbell Flys: 70% max for 12 reps
  • Decline Press: 80% max for 10 reps

Biceps

  • Wide-grip Pullups: 15 reps
  • Concentration Curls: 80% max for 10 reps
  • Wide-grip Pullups: 15 reps
  • Concentration Curls: 80% of max for 10 reps

Triceps

  • Dips: 15 reps
  • Skullcrushers: 70% of max for 10 reps
  • Tricep Pushdowns: 80% of max for 10 reps
  • Dips: 15 reps
  • Close-grip Bench: 80% of max for 12 reps
  • Skullcrushers: 70% of max for 10 reps

Lats

  • Single arm Dumbbell Rows: 80% of max for 10 reps
  • Lat Pulldowns: 80% of max for 8 reps
  • Single arm Dumbbell Rows: 80% of max for 10 reps
  • Lat Pulldowns: 80% of max for 8 reps
  • Straight-arm Pulldowns: 70% of max for 15 reps

Shoulders

  • Military Press: 80% of max for 10 reps
  • Snatch: 80% of max for 6 reps
  • Military Press: 80% of max for 10 reps
  • Snatch: 80% of max for 6 reps
  • Lateral Raises: 70% of max for 12 reps

 

This workout is specifically designed to help you achieve that pumped look.  This workout isn’t for everyone.  Most women, probably aren’t falling over themselves trying to find a way to look “pumped up and ripped” after a workout.  For men however, this is a great routine to use when you need to mix things up.  Focus on contracting your muscle intensely at the peak of the movement.  Try this workout and I know you will agree that it adds a whole new dimension to your training.

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