How to Get Big With -The Pump- (GET THIS RIGHT)
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Date: 2022-04-22
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Comments and reviews: 10
Mitchell
I remember reading a workout in a flex magazine back in the late 90's that is very similar to what u suggest in this video and they called it high/low. the slight difference was instead of doing a drop set they recommended doing a superset for the same body part and use a compound movement for the heavy weight/low rep set followed immediately by an isolation movement with low weight and high reps for the same body part. example do a heavy set of barbell curls for 3-6 reps followed by dumbbell concentration curls for 12-15 reps. this type of training builds lots of lactic acid i. e. pain! in the muscle. but with proper recovery pain means growth. training this way also doesn't allow the muscles to get comfortable so they're forced to grow stronger to compensate. I throw this workout in every so often just to keep the body guessing and it has always rewarded me with strength gains
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I remember reading a workout in a flex magazine back in the late 90's that is very similar to what u suggest in this video and they called it high/low. the slight difference was instead of doing a drop set they recommended doing a superset for the same body part and use a compound movement for the heavy weight/low rep set followed immediately by an isolation movement with low weight and high reps for the same body part. example do a heavy set of barbell curls for 3-6 reps followed by dumbbell concentration curls for 12-15 reps. this type of training builds lots of lactic acid i. e. pain! in the muscle. but with proper recovery pain means growth. training this way also doesn't allow the muscles to get comfortable so they're forced to grow stronger to compensate. I throw this workout in every so often just to keep the body guessing and it has always rewarded me with strength gains
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The
Hey guys. I have a problem I hope you guys can help me with. I've been lifting for about 2 years now and I've gained a lot. My arms have always been weaker compared to other muscle groups e. g. my chest and legs. Lately I feel that my arms aren't developing in balance with my other muscle groups. I usually do 6 bicep exercises and 3 tricep when I'm training my arms. Sets of 3, reps usually 10 to 12 with 40lbs weights. Final exercise is lower weight until failure. Usually a barbel curl. I have no problem with my triceps, they're pretty big, too big compared to my biceps atm. I hope some of you can give me any bicep related tips. If you had a similar experience, tell me what worked for you. Much appreciated guys!
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Hey guys. I have a problem I hope you guys can help me with. I've been lifting for about 2 years now and I've gained a lot. My arms have always been weaker compared to other muscle groups e. g. my chest and legs. Lately I feel that my arms aren't developing in balance with my other muscle groups. I usually do 6 bicep exercises and 3 tricep when I'm training my arms. Sets of 3, reps usually 10 to 12 with 40lbs weights. Final exercise is lower weight until failure. Usually a barbel curl. I have no problem with my triceps, they're pretty big, too big compared to my biceps atm. I hope some of you can give me any bicep related tips. If you had a similar experience, tell me what worked for you. Much appreciated guys!
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blackleapord23
Hey Ash the Mohican, add another two working sets to your biceps, also sit down on an incline bench to stretch out the biceps. Lastly use preacher curls as a finisher and really focus on the squeeze at the top. For maximum peek use double cable pull in a high plane and squeeze behind the head. For a fuller look when not flexing focus on hammer curls and reverse grip curls, again with two more working sets. So instead of three sets do five. Try this for three weeks to evaluate your progress. If you need any further advice Jeff here has a few videos talking about how to bet bigger arms. It has done wonders for me. Good luck! Thanks Jeff for all of your videos, keep them coming.
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Hey Ash the Mohican, add another two working sets to your biceps, also sit down on an incline bench to stretch out the biceps. Lastly use preacher curls as a finisher and really focus on the squeeze at the top. For maximum peek use double cable pull in a high plane and squeeze behind the head. For a fuller look when not flexing focus on hammer curls and reverse grip curls, again with two more working sets. So instead of three sets do five. Try this for three weeks to evaluate your progress. If you need any further advice Jeff here has a few videos talking about how to bet bigger arms. It has done wonders for me. Good luck! Thanks Jeff for all of your videos, keep them coming.
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Kenneth
you say go from say 5 reps with the MAX weight you can handle. Then go to 10 reps with max weight and then more reps.
Everyone who has done that system gets injuries because the muscles are not warmed up. Humans need a warm-up!
I believe I will get the same -pump- by starting with 20 reps at the very max weight possible, then 10 At max, then 5 at max weight AND avoid injuries.
You are absolutely right, if you are injured and can't lift, what is the point of and -routine? -
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you say go from say 5 reps with the MAX weight you can handle. Then go to 10 reps with max weight and then more reps.
Everyone who has done that system gets injuries because the muscles are not warmed up. Humans need a warm-up!
I believe I will get the same -pump- by starting with 20 reps at the very max weight possible, then 10 At max, then 5 at max weight AND avoid injuries.
You are absolutely right, if you are injured and can't lift, what is the point of and -routine? -
reply
Ruustic
I'm very impressed at Jeff's technique when it comes to recording videos. I wish I could talk for 7-10 minutes at a time, hit every point I wanted to make, and then be able to just upload.
I especially applaud the attention to detail, thought, and explanation style. (Wish I knew if he uses bullet points, memorizes an outline/script, or is just knowledgeable enough to riff on the subject until he captures it. Bonus points for minimal editing!
Keep up the good work, man!
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I'm very impressed at Jeff's technique when it comes to recording videos. I wish I could talk for 7-10 minutes at a time, hit every point I wanted to make, and then be able to just upload.
I especially applaud the attention to detail, thought, and explanation style. (Wish I knew if he uses bullet points, memorizes an outline/script, or is just knowledgeable enough to riff on the subject until he captures it. Bonus points for minimal editing!
Keep up the good work, man!
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LENOX
Hey there, how about a 3rd option? We covered doing low reps/ high reps / combining them in one exercise. How about doing 3 exercises of 4 sets each (quite normal I'd say, 12 sets per muscle group, and then at the end of the workout do one low-ish weight, high rep exercise for the pump itself? This way you get to have your 6-10 reps for the whole workout, and then just a. drop-exercise to get the pump before you leave? Please let me know, if you think thats viable.
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Hey there, how about a 3rd option? We covered doing low reps/ high reps / combining them in one exercise. How about doing 3 exercises of 4 sets each (quite normal I'd say, 12 sets per muscle group, and then at the end of the workout do one low-ish weight, high rep exercise for the pump itself? This way you get to have your 6-10 reps for the whole workout, and then just a. drop-exercise to get the pump before you leave? Please let me know, if you think thats viable.
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sport
I am about to have neck surgery to fuse my C5 and C6 vertebrae and the doctor has told me it will be a 6 week recovery time period. Are there safe exercises that i can do while recovering that way i do not lose progress from the hard work I have put in at the gym? If there are not exercises I can do, what do you recommend for those whom have just had neck surgery to do to continue their fitness goals while on the road to recovery?
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I am about to have neck surgery to fuse my C5 and C6 vertebrae and the doctor has told me it will be a 6 week recovery time period. Are there safe exercises that i can do while recovering that way i do not lose progress from the hard work I have put in at the gym? If there are not exercises I can do, what do you recommend for those whom have just had neck surgery to do to continue their fitness goals while on the road to recovery?
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Roland
Hey Jeff, hi my name is roland, im 16 years old, i live at Singapore. Every day i do 3 sets of 40 reps and i do 3 sets of 30 inclined pushups. For breakfast, i eat bread with nutella. For lunch and dinner, i will eat more protein and less carbs. After 1 month of doing this, i started to see results on my chest, my arms, my back and my abs. So my question right now is should i continue this? or should i start doing weightlifting
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Hey Jeff, hi my name is roland, im 16 years old, i live at Singapore. Every day i do 3 sets of 40 reps and i do 3 sets of 30 inclined pushups. For breakfast, i eat bread with nutella. For lunch and dinner, i will eat more protein and less carbs. After 1 month of doing this, i started to see results on my chest, my arms, my back and my abs. So my question right now is should i continue this? or should i start doing weightlifting
reply
Silverback
High reps causes more lactic acid buildup which causes vasodilation hence pump, lactic acid increase HGH and sarcoplasmic hypertrophy, which results in bigger myocytes, heavy cause myofibrilar hypertrophy you get stronger but not necessarly bigger as opposed to sarcoplasmic hypertrophy which makes you muscle more endurent
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High reps causes more lactic acid buildup which causes vasodilation hence pump, lactic acid increase HGH and sarcoplasmic hypertrophy, which results in bigger myocytes, heavy cause myofibrilar hypertrophy you get stronger but not necessarly bigger as opposed to sarcoplasmic hypertrophy which makes you muscle more endurent
reply
jl471993
Hey Jeff,
So are you saying to do an exercise with a heavy load, then perform a drop set by dropping the weight and then going to failure. Or, instead, are you saying to perform the same exercise but with a weight that you would use during a drop set?
Please let me know,
the other Jeff
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Hey Jeff,
So are you saying to do an exercise with a heavy load, then perform a drop set by dropping the weight and then going to failure. Or, instead, are you saying to perform the same exercise but with a weight that you would use during a drop set?
Please let me know,
the other Jeff
reply
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