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Understanding "The Pump"
This is something we all think we know but always keep asking the question..How to get the Max Muscle Pump?
Research shows that to get a maximum pump, you must devote your full attention to each major muscle group by training one muscle group entirely in one workout.
This will guarantee the "mind muscle connection," which will help you dedicate your full attention to the muscle group being trained - resulting in the ability to achieve a better pump. Therefore, each major body part gets its own workout.
Lactic acid also plays a key role in getting a maximum pump. Lactic acid is a by-product of carbohydrate metabolism without the assistance of oxygen.
The objective in each workout is to allow a large quantity of lactic acid to accumulate in the muscles. This will eventually lead to greater hypertrophy, as the body experiences a huge boost in growth hormone levels from the accumulation of lactic acid in the muscles.
In order to create a training atmosphere where your muscles are absolutely drenched in lactic acid, you must prevent your muscles from recovering fully as you normally would in between sets. Every workout is composed of two giant sets and three tri-sets. A giant set is simply a set in which you perform more than three exercises in a row - without any rest from one exercise to the next. Tri-sets are where you perform three sets in a row without resting between the sets.
Every workout will focus on pre-exhausting the targeted muscle in the tri-sets. Pre-exhausting the muscle group is to train the particular muscle growth by performing an isolation movement, followed by a compound movement. This will guarantee that the muscle is exhausted to its maximum capability - resulting in a greater pump.
To get a maximum pump, you must incorporate super slow training in the giant-sets. Super slow training is basically performing each exercise extremely slowly - focusing on both the eccentrics and concentric portions of the exercise.
Both the eccentric and concentric parts of the movement should be 3-5 seconds - meaning the sets will take a bit longer than they normally would, but time is not a concern - the pump is.
There is a complete suggested workout routine to put this all together..
What works for you?
This is something we all think we know but always keep asking the question..How to get the Max Muscle Pump?
Research shows that to get a maximum pump, you must devote your full attention to each major muscle group by training one muscle group entirely in one workout.
This will guarantee the "mind muscle connection," which will help you dedicate your full attention to the muscle group being trained - resulting in the ability to achieve a better pump. Therefore, each major body part gets its own workout.
Lactic acid also plays a key role in getting a maximum pump. Lactic acid is a by-product of carbohydrate metabolism without the assistance of oxygen.
The objective in each workout is to allow a large quantity of lactic acid to accumulate in the muscles. This will eventually lead to greater hypertrophy, as the body experiences a huge boost in growth hormone levels from the accumulation of lactic acid in the muscles.
In order to create a training atmosphere where your muscles are absolutely drenched in lactic acid, you must prevent your muscles from recovering fully as you normally would in between sets. Every workout is composed of two giant sets and three tri-sets. A giant set is simply a set in which you perform more than three exercises in a row - without any rest from one exercise to the next. Tri-sets are where you perform three sets in a row without resting between the sets.
Every workout will focus on pre-exhausting the targeted muscle in the tri-sets. Pre-exhausting the muscle group is to train the particular muscle growth by performing an isolation movement, followed by a compound movement. This will guarantee that the muscle is exhausted to its maximum capability - resulting in a greater pump.
To get a maximum pump, you must incorporate super slow training in the giant-sets. Super slow training is basically performing each exercise extremely slowly - focusing on both the eccentrics and concentric portions of the exercise.
Both the eccentric and concentric parts of the movement should be 3-5 seconds - meaning the sets will take a bit longer than they normally would, but time is not a concern - the pump is.
There is a complete suggested workout routine to put this all together..
What works for you?