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  1. #1
    Registered User heat_packin's Avatar
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    Arrow No feeling of pump

    i can not ever get my chest to get pumped. and advice on what workouts (how many sets and reps) to do so i can feel the pump or why im not feeling the pump. and how much weight should i lift (a moderate weight) i weigh 140 Ibs, and im 5 10.
    Last edited by heat_packin; 05-09-2006 at 06:31 PM.
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  2. #2
    !tespiD Mundizzle's Avatar
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    Everything i've read/learned on these boards leads me to believe that getting the pump may not actually mean that you are doing something wrong or right...
    NASM Certified Personal Trainer
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  3. #3
    Registered User dook's Avatar
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    I used to have the same problem as you. I never got a pump, but I knew I wasn't overtraining, because I was only doing 3 excercises for chest(db or bb bench, db incline, and cable flies). My chest grew overtime but I never got pumped. But I just switched to Db flies instead of cables, and they are a BITCH. They are really intense, and is my new favorite excercise. Dropsets with them will really get your chest pumping if you do them right.
    I started with 30's and just moved up to 35s today.
    My workout consisted of
    bb Bench Wide Grip 80x20 120x10 135x8 145x5 I alternate between DBs and BBs every other session.
    Incline DB 35x12 45x8 50 x6
    DB flies 30x10 35x9 Make sure you flex your pecs throughout the entire movement and try not to rest that long inbetween reps.
    Last edited by dook; 05-09-2006 at 06:40 PM.
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  4. #4
    Triple Threat jrsoxfan18's Avatar
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    completely isolate your chest on exercises. On bench, squeeze up and down and focus on feeling it in your chest and not tris.
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  5. #5
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    Thumbs up

    Use proper form. Even if it means lowering your weight.
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  6. #6
    No Excuses, Just Results mhschiefs97's Avatar
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    Originally Posted by heat_packin
    i can not ever get my chest to get pumped. and advice on what workouts (how many sets and reps) to do so i can feel the pump or why im not feeling the pump. and how much weight should i lift (a moderate weight) i weigh 140 Ibs, and im 5 10.
    If you want a pump go jerk off. But as far as working out goes a pump doesn't mean ****. You could do 100 calf raises on the stairs in your house and get a pump but it doesn't mean your gonna get bigger or stronger.
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  7. #7
    lizard king majicninja21's Avatar
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    I was in the same exact boat at your age. I hated working out chest, but now it's one of my favorites. Like the above said, proper form with a squeez. BBers don't just throw up weights to gain strength, we use the best form to ensure quality muscle growth and symmetry.
    "Want a good body? Work at it. Want to be a success? Work at it. Want to be truly exceptional? Be a touch insane... You need a little bit of insanity to do great things." -h.r.
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  8. #8
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    milos sarcev, someone posted a video of him showin you how to train chest properly a while ago....... let me get it for ya, rep the guy that linked it
    scroll down to post #6
    the first video
    http://forum.bodybuilding.com/showthread.php?t=786754
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  9. #9
    Hellza Darrell Zdk's Avatar
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    What MHS said is true.

    Pumps do not mean anything in the gym. Personally, I have never gotten a pump in my chest, even with NoX3. But I went from 128 lb to 185 lb, and my chest grew just as fast as any other body part
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  10. #10
    Registered User skinny_man's Avatar
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    eat more carbs.
    especially before workout and straight after
    Height: 6'2
    weight: was 215, now 195
    age:18
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  11. #11
    Banned Mr.Olympia23's Avatar
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    I have 5 exercises for chest, thats how I get my pump.
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  12. #12
    NASM all day BigJohnStudd87's Avatar
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    Originally Posted by Mr.Olympia23
    I have 5 exercises for chest, thats how I get my pump.
    Good for you... I only need one...
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  13. #13
    Hier kommt die Sonne Vante's Avatar
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    I always get pumped when I workout, and I never actually try to either ....

    Pumping may help you in your workout as far as the mental edge is concerned ..... When you get pumped you get bigger, tighter and feel great... That can give you sh*t load of confidence when your trying to lift something heavy and especially when your trying to max out ...
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  14. #14
    Registered User gonzaga111's Avatar
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    lack of pump can be more then just your training..........lack of sleep and nutrition will negatively effect your pump, as will if you have been overtraining...........if these factors are not the case then i reccommend that in all pressing movements stop the bar or db's about 3 inches short from your chest and your back slightly arched...........this will help to take the emphasis from your front delts and tri's and focus it on your chest............and remember to use the mind-muscle connection and squeeze
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  15. #15
    Banned Mr.Olympia23's Avatar
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    Originally Posted by BigJohnStudd87
    Good for you... I only need one...
    I dont just get a pump...I kill my chest in the the process..and good for u man, 1 exercise. I meant I get my huge pump after five exercises, ofcourse I get a pump before then... - -
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  16. #16
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    Originally Posted by Mr.Olympia23
    I dont just get a pump...I kill my chest in the the process..and good for u man, 1 exercise. I meant I get my huge pump after five exercises, ofcourse I get a pump before then... - -
    When I used to do 5+ sets, I felt flat afterwards. Its because your are basically killing your chest.

    Now I do 1 set to failure, with a couple of forced reps. The pump is phenomenal, along with the growth & strength gains.

    Always remember, the pump isnt a clear indication that growth has been stimulated. Is more of a physiological gain, making you feel good, in a sense.
    RIP Steve Irwin :(
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  17. #17
    Registered User ironman06's Avatar
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    not getting a pump doesn't mean you're doing it wrong. but if you wanna get a pump, try doing flyes and dropsets with them. and try concentrating to do pressing movements with your chest, not your triceps. drop sets with presses work for me. they give me that really full pump that i wish never went away!
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  18. #18
    Registered User Matt_RX7's Avatar
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    i always get a pump in every body part. i think if your doing the correct movement with a suitable weight you should get a pump. if not try some drop sets that should work
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  19. #19
    Banned Big B's Avatar
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    Originally Posted by heat_packin
    i can not ever get my chest to get pumped. and advice on what workouts (how many sets and reps) to do so i can feel the pump or why im not feeling the pump. and how much weight should i lift (a moderate weight) i weigh 140 Ibs, and im 5 10.
    It could be the weight your lifting, how your lifting, and how u feel while your lifting it.

    -use weight u can do for your rep range.
    -use good form, squeeze for a second at the top of the motion.
    -mentally be ready for your workout. Alot of times lack of pump comes lack of focus. Be sure to focus on what your doin in the gym and how u perform each exercise.
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  20. #20
    Registered User heat_packin's Avatar
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    Thanks for the advice. i apriciate it. ill put all of what everyone told me to use.
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  21. #21
    Registered User heat_packin's Avatar
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    i have another question. for gaining mass is it less sets less repsof heavy weight , more sets more reps of a moderate weight? or how many of them and heavy or a moderate weight?
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  22. #22
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    Do 4-6 heavy reps. You WON'T get a pump doing heavy weight like this, but so many lifters confuse FATIGUE for effectively working a muscle. By doing a lot of reps with a lighter weight, you'll get a pump and the muscle will feel fatigued (and you'll probably be sorer), but all you're doing is simply making the muscle tired. So benching 135 15 times is nowhere near effective as doing 175 6 times.
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  23. #23
    NASM all day BigJohnStudd87's Avatar
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    Originally Posted by Mr.Olympia23
    I dont just get a pump...I kill my chest in the the process..and good for u man, 1 exercise. I meant I get my huge pump after five exercises, ofcourse I get a pump before then... - -
    It is quality not quantity... your objective is to stimulate growth, not destroy your muscles. If you tear your chest apart, it is going to repair it before you tear it again... I gain inches in my chest by doing at most 2 exercises for it. Any more than it at the intensity I go would cause muscular overload and hurt my gains.
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  24. #24
    Hier kommt die Sonne Vante's Avatar
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    ^^Yes

    BUT occassionally shocking your muscles out by doing some seriously heavy work with more exercises is what gives you gr8 gains ....
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  25. #25
    NASM all day BigJohnStudd87's Avatar
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    Originally Posted by Vante
    ^^Yes

    BUT occassionally shocking your muscles out by doing some seriously heavy work with more exercises is what gives you gr8 gains ....
    or gr8 pains... Maximal strength training has its place in bodybuilding, but also is in the perfect position to be overused...
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