Pump It UP

“The Pump: A commonly used bodybuilding term. ‘The pump’ occurs when your muscles swell up beyond their normal size by a considerable amount. Looking at yourself in the mirror, you will look bigger, and likely show appear more vascular and defined as well as being more confident in yourself. A good pump can be felt and noticed for a long time after workout if done properly. Oxygen and nutrients will continually to be brought into the area being exercised during intense weight training activity. Blood is forced into the area being exercised but not drawn out. This extra blood stays in there for some period, causing it to swell and appear noticeably bigger.”

This routine is a serious program that will increase your strength by leaps and bounds. And it will also give you size gains like you have never seen, the pumps you will get will make you feel like your muscles are going to burst.

The theory behind it being that to get the most out of your workout, you have to stimulate both the slow and fast twitch muscle fibers in your body. This routine will force your body to new growth by using low and high reps – first you add weight each set and work down to a heavy weight for 6 reps then finish off with a lighter weight for 20 reps. The idea is to use heavy weights to stimulate size and muscularity while the sets of 20 reps create a huge pump and help build blood vessels. Rest should only be about 60 seconds between sets, just enough to change the weight.

This is an every other day split routine – Workout A first day, rest day two, Workout B the third day, rest on day four, Workout A day five and so on.

Workout A
Legs, Chest and Biceps

Squats 10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps

Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps

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