Backstage Pump Up Exercises?

[Ruben777]

Hello.

I plan on competing in a natural bodybuilding competition next year.

(1) I am wondering, what pump up exercises do you recommend I use in my "Backstage Pump Up Routine," to pump up before going out onstage?

I have read that Pullups are a great exercise in a backstage pump up routine.

(2) For those of you who believe this, is there a certain type of Pullup you think is best for this purpose? Standard grip, wide grip, over hand, under hand?

Please let me know. Thank you.

[smokinal]

All the shows I've done have been held in schools and the "pump up room" is the hallway behind the stage or in the cafateria...lol; so nothing really to do pullups on.
I just go through all my body parts in order (not pumping legs or abs)
I use bands for delts, back and arms; and do pushups for chest; I do a few calf raises up on my toes as well

[Ruben777]

All the shows I've done have been held in schools and the "pump up room" is the hallway behind the stage or in the cafateria...lol; so nothing really to do pullups on.
I just go through all my body parts in order (not pumping legs or abs)
I use bands for delts, back and arms; and do pushups for chest; I do a few calf raises up on my toes as well

I did hear that if you have a pullup bar in the pump up area, that it is good to use pullups as a backstage pump up exercise. I did hear that if there is no pullup bar available, one can do dumbell rows as an alternative to it. So, I know what to do if no pullup bar is available. If a pullup bar is available, which type of pullup is best to do for the backstage pump up, before coming out onstage?

It is also interesting that you stated that you do not pump up legs or abs, yet stated toward the end that you do pump up your calves a bit. Are you saying that it is good to pump up calves, for the backstage pump up? I thought I heard that it is best not to pump legs at all, including the calves, before coming out onstage.

[smokinal]

That all depends on a few things.
First, what class are you going in? Physique? Bodybuilding?
I was competing in physique so I didn't have to show my twigs; but my calves are a strong point so I did want a little pump to them.

I general, you typically don't want to pump legs because you want the bulk of your blood/glycogen to remain in the upper body where we look best.
Also, when a large muscle group, like quads/hams, get too engorged, they lose some definition so quads can actually look better without a pump if they are decent to start with.

[Ruben777]

That all depends on a few things.
First, what class are you going in? Physique? Bodybuilding?
I was competing in physique so I didn't have to show my twigs; but my calves are a strong point so I did want a little pump to them.

I general, you typically don't want to pump legs because you want the bulk of your blood/glycogen to remain in the upper body where we look best.
Also, when a large muscle group, like quads/hams, get too engorged, they lose some definition so quads can actually look better without a pump if they are decent to start with.

I am competing in bodybuilding, not physique.

[smokinal]

Im transferring into bodybuilding this year too, and do not plan on pumping legs.

[Ruben777]

Im transferring into bodybuilding this year too, and do not plan on pumping legs.

So then, I take it you do not believe in doing pull ups for the backstage pump up routine.

[smokinal]

So then, I take it you do not believe in doing pull ups for the backstage pump up routine.

Not only have I never seen a spot to do them, I want a movement where I can get 16-18 reps. I can only get around 10-12 pull ups, maybe12-14 chin ups; but again, I like to do more reps to pump
Thats just me though

[Ruben777]

Not only have I never seen a spot to do them, I want a movement where I can get 16-18 reps. I can only get around 10-12 pull ups, maybe12-14 chin ups; but again, I like to do more reps to pump
Thats just me though

That is actually a great point. The source I saw that stated to do pullups for the backstage pump up routine, also stated that one should use high reps for the pump up routine, but I would think that bodyweight pullups is not really a high rep exercise, unless one is incredibly strong and/or light.

I wonder if it is worth replacing it with dumbell rows instead.

[deltpecx]

Smokinal pretty much covered it.

I bring bands.
I do exercises for shoulders, arms and chest.
That's about all you need for Mens Physique.

Some shows have had bands available in the pump up room, i.e school hallway.

[Ruben777]

Smokinal pretty much covered it.

I bring bands.
I do exercises for shoulders, arms and chest.
That's about all you need for Mens Physique.

Some shows have had bands available in the pump up room, i.e school hallway.

Is "Physique" and "Bodybuilding" the same thing? Is pumping back good for bodybuilding?

[smokinal]

Is "Physique" and "Bodybuilding" the same thing?

They're very different categories, if that's what you mean.

And yes, pumping the back is important in bodybuilding. Many shows are won from the back; as are in physique as well.