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.
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Thread: No feeling of pump
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05-09-2006, 06:22 PM #1
No feeling of pump
Last edited by heat_packin; 05-09-2006 at 06:31 PM.
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05-09-2006, 06:30 PM #2
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05-09-2006, 06:35 PM #3
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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05-09-2006, 06:54 PM #4
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05-09-2006, 07:03 PM #5
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05-09-2006, 07:06 PM #6
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05-09-2006, 07:22 PM #7
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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05-09-2006, 11:00 PM #8
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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05-09-2006, 11:03 PM #9
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05-10-2006, 12:52 AM #10
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05-10-2006, 02:17 AM #11
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05-10-2006, 02:34 AM #12
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05-10-2006, 02:51 AM #13
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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05-10-2006, 03:20 AM #14
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
6-1
171
"Train,Eat,Sleep,Repeat"
"This aint for the weak hearted"
One day i hope to compete
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05-10-2006, 03:41 AM #15
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05-10-2006, 04:08 AM #16
- Join Date: Jan 2006
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 3,319
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Originally Posted by Mr.Olympia23
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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05-10-2006, 04:19 AM #17
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!
bodybuilding is 1% inspiration and 99% perspiration
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05-10-2006, 04:51 AM #18
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05-10-2006, 06:12 AM #19Originally Posted by heat_packin
-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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05-10-2006, 04:23 PM #20
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05-10-2006, 05:42 PM #21
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05-10-2006, 05:49 PM #22
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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05-10-2006, 11:48 PM #23Originally Posted by Mr.Olympia23
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05-11-2006, 12:37 AM #24
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05-11-2006, 12:48 AM #25
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