Wednesday, January 15, 2014

Getting "The Pump" without Spending $50 on the latest Pre-Workout

Arnold and that famous pump quote from Pumping Iron. Arnold was not taking a pre-workout with nitric oxide promoting aminos. The pump came from the diet and the workout. The old school bodybuilders ate low carb most of the week and then did a huge carb day that contributed to the "pump".

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)

Arnold Schwarzenegger on the pump: "It's as satisfying to me as, uh, coming is, you know? As, ah, having sex with a woman and coming. And so can you believe how much I am in heaven? I am like, uh, getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven."

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


EXERCISE                 SETS     REPS

STRAIGHT-BAR CURL          4       6
DB ALTERNATING CURL        4       8
PREACHER CURL              4       12


EXERCISE                 SETS     REPS

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)