WEEK SEVEN :: What Is The Best "Pump" Workout?

[webmaster]

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TOPIC: What Is The Best "Pump" Workout?

For the week of: 11/14 - 11/21
(Monday @ Midnight Is The Final Cut).

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What Is The Best "Pump" Workout?

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: What supplements would increase this pump? What are the most effective, and which do not show the results they promise?

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see! We will only be picking two winners until this section starts becoming more popular. So, get to work and become famous!

Thanks,
Bodybuilding.com

[blackenedskies]

im gonna destroy this.

KS

[Dallas68]

yes finally the wonderful "pump" workout i love this workout.........

[mivi320]

What Is The Best "Pump" Workout?

Intro

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!

Understanding "The Pump"

Research show 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 to recover 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 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 it's 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.

Putting It All Together

Using the guidelines and principles mentioned above, each workout looks like this :

Day 1 - Chest

Tri-Set
Flat Bench Dumbbell Flye 12-15 reps
Barbell Flat Bench Press 8-10 reps
Incline Dumbbell Press 10-12 reps

Giant Set
Flat Bench Dumbbell Press 8-10 reps
Decline Dumbbell Press 8-10 reps
Pec-Deck Flye 8-10 reps
Cable Flye 8-10 reps

Day 2 - Quads

Tri-Set
Leg Extension 12-15 reps
Front Squat 8-10 reps
Leg Press 10-12 reps

Giant Set
Barbell Squat 8-10 reps
Leg Press 8-10 reps
Barbell Deadlift 8-10 reps
Dumbbell Lunge 8-10 reps

Day 3 - Shoulders

Tri-Set
Dumbbell Lateral Raise 12-15 reps
Military Press 8-10 reps
Cable Lateral Raise 10-12 reps

Giant Set
Dumbbell Shoulder Press 8-10 reps
Machine Overhead Press 8-10 reps
Upright Row 8-10 reps
Reverse Pec-Deck 8-1o reps

Day 4 - Back

Tri-Set
Straight-Arm Cable Pulldown 12-15 reps
Dumbbell Rows 8-10 reps
Widegrip Lat Pulldown 10-12 reps

Giant Set
Chin Up 8-10 reps
Low Pulley Row 8-10 reps
Barbell Bent-Over Row 8-10 reps
T-bar Row 8-10 reps

Day 5 - Triceps
Tri-Set
Straight-Arm Cable Pressdown 12-15 reps
Overheard Extension 8-10 reps
Skullcrushers 10-12 reps

Giant Set
Close-Grip Bench Press 8-10 reps
Cable Rope Pressdown 8-10 reps
Dumbbell Kickback 8-10 reps
Bench Dips 8-10 reps

Day 6 - Biceps
Tri-Set
Standing Single-Arm Cable Curl 12-15 reps
Barbell Curl 8-10 reps
Preacher Curl 10-12 reps

Giant Set
Incline Dumbbell Curl 8-10 reps
EZ-Bar Curl 8-10 reps
Dumbbell Hammer Curl 8-10 reps
Dumbbell Concentration Curl 8-10 reps

Day 7 - Off

Summary

-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.

Are compound or isolation movements best for creating a pump?

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!

The best supplement that comes to mind for getting a maximum pump is Nitric Oxide (NO), hands down. I've used many NO products, and many of them fail to give me a maximum pump. However, the best NO product I've used is by far Controlled Labs White Blood. 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!

BSN's NO-Xplode also gave me some insane pumps. BSN NO-Xplode opens up the blood vessels, which in turn accelerates blood flow to the muscle. This increased blood flow allows for some mind blowing pumps and increase in the size and appearance of your muscles. 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!

The Nitric Oxide products that failed to give me a maxmium pump were MuscleTech PumpTech and MRM Metabolic Pump. Both prodcuts did absolutely nothing for me in terms of creating a pump and increasing muscle fullness. 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

[blackenedskies]

What is the Best “Pump” Workout?

First of all, lets cover some of the basics of the so-called “pump.”

What, Exactly, is a “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 dialate 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’s 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!

How Long Has the “Pump” Style Been Around?

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 only 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)


Does a “Pump” Correspond to Muscle Growth?

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 wont 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.

Are Compound or Isolation Movements Better For a Pump?

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.

Ex.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 and 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?

Ex.1- 3 sets of 8 repetitions of flat cable flies. You are now probably feeling an immense pump in your pectoral area. If you believe in muscle volume permanently being extended through “pumps”, then this is great for your beliefs and purposes of hypertrophy.

So, essentially, it’s more of a preference than anything else. You can determine which type of movement gives you better “pumps”, or hemodialition. It is a highly individual matter.

CONTINUED....

[blackenedskies]

The “Pump” Workout!!

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. Take 2 sec in the negative phase and 1 second in the positive phase of the lift. After each completed super-set, take 1 minute of rest
IMPORTANT: The human body can only hold so much blood, making it impossible to “pump” up your whole body at once. You can only do so much “pumping”, therefore you should pump up your weaker areas for a photo shoot, or your day at the beach. You could also use these in your own regular program at your disposal. 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.

QUADS PUMP
Leg Extensions-3 sets of 12 repetitions
Superset with
Barbell Squats-3 sets of 15 repetitions
After completing all of those supersets, rest for 1 minute, and then…
Dumbbell Lunges-2 sets of 10 repetitions
Superset with
Unilateral Leg Extensions-2 sets of 20

HAMSTRINGS PUMP
Lying Hamstring curl-3 sets of 15
Tri-set with
Dumbbell Straight Legged Deadlift-3 sets of 12
Tri-set with
Seated Hamstring Curl-3 sets of 8


CHEST PUMP
Flat bench cable flys- 4 sets of 15 repetitions
Tri-set with
Incline Dumbbell Bench Press-3 sets of 12 repetitions
Tri-set with
High Pulley Cable Crossovers-3 sets of 10

BACK PUMP
Wide Grip Chin-up- 4 sets of you maximum repetitions (if you cannot do 10+ reps, do wide grip pull-downs instead)
Tri-set with
Barbell rows- 3 sets of 12 repetitions.
Tri-set with
T-bar rows-3 sets of 10 repetitions

SHOULDERS PUMP
Clean and press-3 sets of 10 repetitions
Tri-set with
Side laterals-3 sets of 15 repetitions
Tri-set with
Rear seated Dumbbell Laterals-3 sets of 18 repetitions

ARMS PUMP
One Arm Cable Curl-3 sets of 12 repetitions
Superset with
V-bar Pushdowns-3 sets of 15 repetitions

CALVES PUMP
Leg Press Calves Press-3 sets of 15 repetitions
Superset with-
Standing Machine Calf Press-3 sets of 20 repetitions



IMPORTANT: To help keep your pump, you will need to continually flex/pose the muscles being pumped after your done working them. You can’t do a full body pump; there just isn’t enough excess blood. You will have to carefully choose the muscles you need to pump to look at your best.

How Could I Incorporate Those Routines Into My Regular Schedule?
A good example would be-

Monday A.M.-Quads pump
Monday P.M.-Hamstrings pump and Calves pump

Tuesday A.M.-Chest pump
Tuesday P.M.-Arms pump

Wednesday- Off day

Thursday A.M.-Shoulders pump
Thursday P.M.-Calves pump

Saturday AM-Back pump

What Supplements Could I Take to Increase My Pump? What Ones Are a Waste of My Money and Time?
There is a plethora of pump increasing supplements out on the market. I personally suggest the following-

Creatine
-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.
http://www.bodybuilding.com/store/creatine.html

Nitric Oxide (NO2)
This should produce an amazing pump. It should produce a pump better than that of creatine. It can be expensive, however you can find it pretty cheap at http://www.bodybuilding.com/store/no2.html or any local department store. 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.

What works?
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 work 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. And that in turn leads to larger overall musculature. Don’t jump the gun however; 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.

What Didn’t Really Work?
This is highly individual, as certain people get the best from certain products. I am 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
(1.)http://www.sandowplus.co.uk/Competit...ur/pandour.htm
www.bodybuilding.com

[blackenedskies]

good luck mivi, and whoever eelse decides to post here!!!

KS

[bigcalves]

What Is The Best "Pump" Workout?







Imagine this. Your in the gym, in the middle of your workout. You are working on arms today and both your biceps and your triceps are filled up with blood. You check yourself in the mirror and notice how enlarged they are and inside of you feel how great it would be for them to be like that all the time. Sure that will come, but when that comes your arms in the gym will be even bigger. How is that possible? Well, in the bodybuilding world this happens everyday in the gym. It's called the 'pump'. It's that intense feeling you get when you are in the gym and your body is pumped up and all you can think of is lifting more and more. It actually releases enmorphins which act as painkillers in the body and some consider the pump as a natural high. Arnold described it better than sex, but i'll let you decide on that one.



The pump helps with the mind muscle connection. You can actually 'feel' that body part. Even if it's something that you don't feel when your relaxed, such as your chest, it suddenly comes to life when you are lifting. You can feel it better, and you can focus on it more in the gym since that certain bodypart if bigger, and more responding. But what actually happens when you get the pump? Well, your certain body part fills up with blood. That's it you say? Well, there's certain chemicals in the blood. Nutrients, lactic acid and more. That's why you get that burning sensation when your arms are pumped, you can feel the lactic acid in your muscle and that's why it gets harder to curl. By doing that your muscles have the best envoirment to grow. Now to get the pump even better you will do supersets. Which is usually picking two muscles that work together and getting as much of them in the workout as you can, for example arms.



When you are training biceps, then jump to triceps and repeat, you will get the best pump possible on the arm. Imagine yourself just training biceps or just training triceps. If you've ever done that you can recall how fast you get the pump and how harder it is to work it out that way. That's why we will superset for arms. And as for other parts, you will do compound and then isolation movement on that specific part. For example we will take chest. You will do the flat bench and right after that isolated fly's to really attack the pectorial muslce.





The Pump Workout



Continue to train under your split. You can't possibly do back, chest and legs on the same day. But the theory of the pump will work. What I mean is that you will experience it better if you include certain body parts together on your workout day. Chest and shoulders, Back and Biceps, or Chest and Triceps and Back and Shoulders. That way you will be able to do compound and isolation movement on the same day. That way you will tax the muscle to its fullest. The best way is to pre-exhaust with isolated movements and then move on to comound to really tax the muscle. For example you might so dumbell fly's and then go over to the flat bench. That way you will tax the muscle to its fullest, get a great pump and most importantly grow.



If you are looking for a great pump, then your resting period should't be that long. If you give the chance to the blood to flow out of your muscle you will loose. So keep it short and intense. I would suggest keeping the resting period somewhere under a minute. If you are doing compound it might be a little longer, but for isolation, just keep pumping and don't let the blood to get out. For me, I always try and get the best pump on my chest, so I do the inlince bench and after that I go over to the chest crossover for 3 sets of 40 second resting period in between. Sometimes it can get a little intense, but that only means that you are working hard and not letting the pump go away. Now as for compound movements, give yourself a little bit of rest since the weight is higher and the recovery time/rest is usually longer. Keep the reps normal on the compounds, but for the isolation slow it down a bit and perform it slow (3-6 seconds per rep) that way you will work the muscle to its fullest.





THE WORKOUT



MONDAY- CHEST and SHOULDERS
Flat Bench 3x 8 8 8
Isolated Pec Flys 2x 10 10
Military Press 3x 8 8 8
Isolated Lateral Raises 2x 10 10
Inlince Bench 2x 8 8
Shoulder Shrugs 2x 10 10



TUESDAY- ARM DAY
Bicep Curls 2x 10 10
Tricep Push Down 2x 10 10
Isolated Dumbell Curl 2x 10 10
French Press 2x 10 10
Cable Curl 2x 10 10
Dips 2x till failure



WEDNESDAY OFF



THURSDAY- Legs
Squats 3x 15 15 12
Leg Press 2x 12 10
Ham Curls 3x 15 15 10
Quad Extensions 3x 15 15 10



FRIDAY- BACK and TRAPS
Lat Pull Down 3x 12 12 8
Dumbell Rows 3x 15 12 10
Shrugs 3x 20 15 10
Deadlifts 2x 8 6
Upright Rows 2x 12 12




Bonus Workout: Arnold's Pump




Not many people have heard of this. But Arnold sometimes trained his back and chest at the same time. He did that in some gyms, and when he was in South Africa around the '75 Mr. Olympia. He said that not many guys can handle this and that he sometimes puked after/during this workout. His point was to pump up the back and chest at the same time and he said that will give you the best pump ever, and that you will feel and see the effect of it dramatically in the gym. He warn that this workout is not for everyone and that you need endurance to finish this off without puking. He would do flat bench and then chin ups and inline bench and t-bar rows. He said it himself how big you feel and how your rib cage expands.





"One of the most important reasons why a chest-back superset program works so well is the fact that most chest exercises are pushing movements, while all back exercises are pulling exercises. Thc chest muscles are resting during the last exercise and the lats are resting during the chest movement. While each muscle is alternately resting and working, it stay's fully flushed and pumped up.... When the chest and upper back are pumped simultaneously, there is an indescribable feeling of growth stimulation and massiveness."(1)





Bonus: What supplements would increase this pump? What are the most effective, and which do not show the results they promise?



I find out that NO2 products are by far the best. They contain Argenine which stimulates the rate of blood carried through out the body and if the circulation is good, the pump will be fantastic. I would say that PUMP TECH is a pretty good choice and no wonder it's on top of BodyBuilding.com's best buys for NO2 products. When I used/still using it I felt good and every workout was better. I recieved better pumps and I'm very satisfied from their results. They made me more energetic and also gave me better and long lasting pumps. My arms, chest and back especially benefited. Since the pump was still there when I was done, it made the nutrients I ate go faster into my body which meant I recieved faster recovery time and I got some very good gains on it. I was using it on a bulk cycle and I certainly noticed the difference in how I felt and how I performed in the gym. I recommend it.




Good Luck!






Reference

(1)http://www.findarticles.com/p/articl...he+same+&hl=en

[Dallas68]

my computers internet crashed on me when i wanted to post

for once i honestly would have won.....DAMN


i want to kill someone oh well.....