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How to get good pump?


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Although i am lifting weights for a year i find it very difficult getting pumped enough...Also the soreness the day after is not intenese enough...

I usually lift 4 sets of 10 with the 9th and 10th rep being very difficult...I have tried both fast and slow pace in the movement but there was no real difference..

I can only feel the pump in my biceps and triceps in the hands and that is not very intense..

Do you think i am doing something wrong?

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4 Sets of 10. Is that for every exercise or just one exercise per muscle group. Regardless of the weight/speed...thats most likely not nearly enough repetition to do any good damage to your muscles. Especially since you should be doing a good 3-5 sets just to warm up each muscle group.

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the pump can be pretty hard to get for some people and it's harder to get it in some muscle groups than others. when i workout i always aim to get the most pump as possible which means i have a few methods to reach that goal.

i always warm up the muscle first by doing some high reps with really low weights. your muscle shouldn't get tired from this, it's just to get the blood flowing. i have a couple of excersises for every muscle group that i always do but i also try a lot of new excersises. variation in the training with both reps, sets and excersises is more likely to get your muscles pumping otherwise they just adapt. when i train legs in the leg press i do really slow reps and never straighten out or "lock" the legs completely. when i do rows and lat pulldowns i often pause when the muscle is fully contracted and then go really slow on the negative part. with my arms and shoulders it's pretty different there i go really fast. you can try supersetting two different excersises, dropsets or really whatever. everyone has their own way i guess. but i'm pretty sure that variation is the key. good luck and sorry if my english completely sucks donkey boner

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4 Sets of 10. Is that for every exercise or just one exercise per muscle group. Regardless of the weight/speed...thats most likely not nearly enough repetition to do any good damage to your muscles. Especially since you should be doing a good 3-5 sets just to warm up each muscle group.

 

I do two to three excercises per muscle group..

For instance for chest i do crossovers,flyes and bench....

For legs i do squats,deadlifts,leg curls and leg extensions..

 

4X10 each...

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Have you tried more??? Some people just need more reps to respond...or maybe more sets to failure rather than focusing on a number or reps. When I lifted my legs/shoulders always responded to very heavy weight. But it always seemed like my chest and arms would respond to more reps...actually I'd even get a better pump from 50 pushups than I would from a few reps with 315.

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Today i tried to reach the pump in the triceps...

I left them at the end of my workout and started doing triceps extensions...

I started with 3set of 12 with 10kgs...

Then i added 4 kgs and i did 3 more sets of 8(cause i couldn't do any more with that weight and the form was not very good)...

No serious pump yet...

Then i decided to go back to 10kg and try sets of 12 as many as i could..

I did 5 of them...After the 3rd i was pumped enough..

Trying to do a sixth one i stopped in the seventh repetition cause i couldn't lift anymore...At this time my triceps were pumped enough more than ever but not as much as i would like...

And i think i could do some more sets...

 

Totally i did 12 sets...Aren't these so many?Will this type of trainning promote hypertrophy?Cause books say that too many sets will not help hypertrophy..

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There are times where I do weighted push ups (i put a tight back pack on my back with a 25 or more plate in it) and 5x5 very slowly. My pump last for an hour or so afterwards. Maybe a little longer. That may not seem like much to some, but Im very week in the push up department

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  • 2 weeks later...

You could try a "greaser" like NO-xplode or similar. The nitric oxide precursors (mostly arginine compounds) are supposed to increase NO production and hence the pump. BSN certainly does have a lot of impressive advertising, but I'm not so sure about actual science. In any case, powdered arginine is dirt cheap online.

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Some people just need more reps to respond...or maybe more sets to failure rather than focusing on a number or reps

...and some need less, usually natural bodybuilders with slow recovery rate of muscles.

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I find drop sets to be useful. Also, supersets. A pump is mainly an increased blood flow to the muscle, so both of these techniques will achieve that.

 

I was about to say this as well. I love the pump I get from drop sets on tricep extensions especially.

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