What do you do to pump up before you go on stage?

[chad12121]

I'm curious to know what exercises sets/reps people do to pump up before going on stage.

[bodybuilder45]

pose a lot backstage so your muscles stay hard. i like using a resistance band to perform exercises like curls, rows, flies, frontal and lateral raises, etc. push ups are also a good idea.

[chad12121]

pose a lot backstage so your muscles stay hard. i like using a resistance band to perform exercises like curls, rows, flies, frontal and lateral raises, etc. push ups are also a good idea.

What rep range do you usually do?

[bodybuilder45]

What rep range do you usually do?

i dont have a set rep range. i go til the muscle feels a little pumped. make sure these exercises arent too strenuous. ITS NOT SUPPOSED TO BE A WORKOUT!!! just get the blood flowing a little.

[saihaynes]

Along the same lines...any ideas/tips on how to make the pump last...either nutritionally or exercise wise?

Sai

[gumby51cm]

i used bands as well. they normally have free weights but there werent really any to use becuase there are so many ppl there. i would bring ressistance bands and make sure to have a place to do pushups.

[Beast17]

tons of shoulders, moderate arms, moderate, chest, juuuuust enough legs for a pump, and tons of back...back takes a long time to pump up and shoulders are so small they lose the pump really quick so save them for last and hit them hard and fast

[BigWard]

tons of shoulders, moderate arms, moderate, chest, juuuuust enough legs for a pump, and tons of back...back takes a long time to pump up and shoulders are so small they lose the pump really quick so save them for last and hit them hard and fast

I don't suggest pumping up legs at all. First off, any extra blood flow to the legs is likely to blur striations and definitions. Second, you are constantly flexing your legs onstage during all poses, so its smart to leave them fully rested till you hit the stage.

[Beast17]

^i meant that u should do light legs for when u walk on stage for the quarter turns and such. like maybe 3-4 sets of front squats or leg extentions if u can get to some.

[kliplemet]

get this book, lol http://forum.bodybuilding.com/showthread.php?t=483932

[Leeburn]

I jsut read in arnolds book that a gd way is to do an exercise for each body part to failure every hour before comp love his book very intresting

[chad12121]

get this book, lol http://forum.bodybuilding.com/showthread.php?t=483932

I got that book it sucks

[patfactorx]

yah, I've had trouble pumping before the show. Going to failure makes me feel exhausted by the time I get on stage. I might try the bands from now on

[kliplemet]

I got that book it sucks

it certainly does, LOL

[str8flexed]

I'm curious to know what exercises sets/reps people do to pump up before going on stage.

i usually just work in a circuit training fashion

-lateral raises
-pushups
-rows
-curls
-flex
-bands

i usually do like 10 reps of light weight on each and keep repeating it. I don't rush... just go a a leasurely pace

i haven't tried pumping up my legs before going onstage yet... too afraid that they will lose some definition as legs tend to do that when you get them pumped... I may try it though one time to see how it works out

[ctgblue]

I got a good pump, but had trouble keeping it
I did
side laterals
incline db presses
bent rows
pullovers
db curls
calf raises
ham stretches

timing is tough as they tend to call you to staging well before you go on and it is easy to lose a pump
try doing isometric exercises to keep it while waiting to go on