Big Pump
Stack
Take 1 hour
before training
Whey 20 – 40 grams
Table Sugar 1 – 4 tablespoons
(dextrose or high molecular weight carb are better)
(dextrose or high molecular weight carb are better)
Hear is an example of a pump producing workout written by Mike O'Hearn. The last exercise for each body part is the pump set.
"Every guy loves to train arms, and every guy-at one time or another-has been stymied by the two biggest arm-training pitfalls: 1) using high reps instead of heavy weight, and 2) thinking a good pump equals a good workout.
When I first started out, I was guilty of
both. I've since learned that heavy weight is the surest path to muscle growth,
and that a pump, in and of itself, is useless without muscle stress." Mike O'Hearn
Biceps EXERCISE SETS REPS STRAIGHT-BAR CURL 4 6 DB ALTERNATING CURL 4 8 PREACHER CURL 4 12 Triceps EXERCISE SETS REPS CLOSE-GRIP BENCH PRESS 4 6 TATE PRESS 4 8 ROPE PUSHDOWN 4 12
Source
Citation (MLA 7th Edition)
O'Hearn, Mike. "Armed to the teeth: build massive, powerful pipes with this
brief, heavy routine." Joe Weider's Muscle & Fitness Jan. 2014: 44.
Pumping Iron (Movie)
Bicep Pump! Up the ladder down the ladder by @HanyRambod use 3-4 EZ curl bars. Start light progress up n back down. pic.twitter.com/6fX0C5h2Ti— Evogen Nutrition (@EvogenNutrition) March 21, 2016