?? do you lift for the pump?? or for strength??

[Mr_MAX]

How do you train??? do you lift for the ( muscle pump) trying to get as much blood in the muscle as you possibly can..??
or do you just go for strength and tareing down the muscle??

 

[mrplunkey]

Low reps on all multi-joint exercises. I don't really want a "pump" there. Then, for isolation moves, move to 8+ reps and focus on blood volume.

At least, that's what I do

 

[roidpuple]

I would have to say pump

 

[Mach1]

I train for strength but always end up getting a good pump.

 

[smaretick]

I fluctuate depending on how I feel...if I feel particularly strong on that movement, I train for strength, otherwise I go for the pump. The way it usually works out is I train my legs, back, and shoulders for strength & my chest and arms for the pump.

 

[silverbackn]

If you are training for strength with strict form you will get both. If you stay tight and don't lock out or lose tension at the point of acceleration, you will get a pump even if you are going heavy. It's all about constant tension.

 

[wls8687]

pump it up, you got to pump it up...

 

[athlete.03]

If you are training for strength with strict form you will get both. If you stay tight and don't lock out or lose tension at the point of acceleration, you will get a pump even if you are going heavy. It's all about constant tension.

Not quite. Take the clean, for instance: a multi-joint lift. You can clean with virtually perfect form and not get a pump off several reps of a very heavy weight.

It depends on the movement. The more isolated, the easier to get pump.

 

[Goldprospector]

I alternate a lot. I try to change up my routine every 12 weeks max. So I have about 5 basic routines that I use and they consist of both heavy weights and low reps and higher reps with lower weights.
I get good pumps either way...but I get more of the lactic acid burns on higher reps with lower weights.

 

[mrplunkey]

Not quite. Take the clean, for instance: a multi-joint lift. You can clean with virtually perfect form and not get a pump off several reps of a very heavy weight.

It depends on the movement. The more isolated, the easier to get pump.

That's a good example of a contradiction, but I still think silverback's comment in general is accurate. If I'm doing heavy squats, and instead of locking-out at the top for a second I just roll out 3 "brisk" reps, I do get an unbelievable pump even though technically i'm "strength" training.

I'm in the process of trying to incorporate more constant tension and increasing "time under weight" while still maintaining 3-6 rep work set. It's hard!

 

[boz_hardwick]

Low reps on all multi-joint exercises. I don't really want a "pump" there. Then, for isolation moves, move to 8+ reps and focus on blood volume.

At least, that's what I do

We do the same thing. I am curious about one thing though. Why is it that sometimes (rarely) you get a huge pump on low heavy reps?

Boz

 

[roidpuple]

if i do low heavy reps.. i dont get much of a pump... even strict form..

 

[nydj66]

I train for strength; one warm-up set of 12 reps (easy weight) then one set 5-8 reps to exhaustion. When I can do 8 reps I move up 10 lbs.

On-cycle I do tear-downs. It starts the same with the same weights, then after the first set I drop the weight 20lbs and lift to exhaustion again, then drop another 20 and do it again. The only rest in between is the time it takes to remove two 10 lb plates. This gives an unbelievable pump.

By training this way I always maintain my strength (maximum weight) even though it's a much more intense workout on-cycle.

 

[roidpuple]

I train for strength; one warm-up set of 12 reps (easy weight) then one set 5-8 reps to exhaustion. When I can do 8 reps I move up 10 lbs.

On-cycle I do tear-downs. It starts the same with the same weights, then after the first set I drop the weight 20lbs and lift to exhaustion again, then drop another 20 and do it again. The only rest in between is the time it takes to remove two 10 lb plates. This gives an unbelievable pump.

By training this way I always maintain my strength (maximum weight) even though it's a much more intense workout on-cycle.

bro your avatar gives me the

 

[nydj66]

bro your avatar gives me the

roidpuple,

That's Sage; my favorite over-50 porn actress. She's a middle-aged anorexic slut with D-cup implants. What's not to love?

 

[mrplunkey]

We do the same thing. I am curious about one thing though. Why is it that sometimes (rarely) you get a huge pump on low heavy reps?

Boz

I associate low-rep pumps with more constant tension on the muscle. For example, when I squat, if instead of doing 3-5 reps with a brief pause at the top, I go just short of locking my knees and immediately go to the next rep I get a pump.

Similarly for bench, if i'm doing more than 3+ reps, I'll try to get the first three reps out of a single breath (I'm a bigtime breath holder) with constant tension on the muscle. Then I breathe, get one more rep, rinse, repeat. Interestingly enough, when I do singles or even 2-3 reps but pause at the top and breathe, I'll tear-down muscle just great but won't feel a pump.

 

[silverbackn]

Not quite. Take the clean, for instance: a multi-joint lift. You can clean with virtually perfect form and not get a pump off several reps of a very heavy weight.

It depends on the movement. The more isolated, the easier to get pump.

That's true, but you'll notice I said if tension is not lost at the point of acceleration, which it obviously is in a power clean due to the explosive nature of the lift. Not only that, how many bodybuilders do power cleans or olympic lifts? Not any that I know. Not flaming, just saying that those lifts don't apply to most, unless they are in some sort of sport specific training.

 

[Madcow2]

That's true, but you'll notice I said if tension is not lost at the point of acceleration, which it obviously is in a power clean due to the explosive nature of the lift. Not only that, how many bodybuilders do power cleans or olympic lifts? Not any that I know. Not flaming, just saying that those lifts don't apply to most, unless they are in some sort of sport specific training.

It's a good point - which begs another point.

If the powerclean and other multijoint exercises like the dead and the squat that are phenomenally effective for resulting in tons of hypertrophy but don't really translate to much in the way of a pump - why is anyone convinced that the pump is important or significantly related to long-term gains in hypertrophy?

 

[Whiskey]

For the strength. I can't train for the pump, I feel odd doing that. I just want the higher numbers.

Whiskey

 

[riverrock]

Strength does it for me. To do an 800lb beadlift and have everyone else in the gym goes "fuckkkkkk" is a great feeling! Don't PowerLift anymore as the hugh weight hits your joints eventually, but I still love strength and the first thing I look for at the end of a workout has been "did my strength improve tonight"?

 

[athlete.03]

It's a good point - which begs another point.

If the powerclean and other multijoint exercises like the dead and the squat that are phenomenally effective for resulting in tons of hypertrophy but don't really translate to much in the way of a pump - why is anyone convinced that the pump is important or significantly related to long-term gains in hypertrophy?

Indeed. I think it's because old-school bodybuilders told us to. I'm thinking specifically of Arnold's book, Education of a Bodybuilder, written decades ago. In it he raves about the pump almost to the point of redundance.

 

[silver_shadow]

strength and only strength... its a modified wsb routine that i use and i LOVE it- wouldn't change it for the world. if i get a pump in the process, so be it- that is incidental. BTW, can somebody explain why exactly you'd need a pump... sorry if it sounds like a stupid question.
nydj66.... great avtar!!

 

[nydj66]

strength and only strength... its a modified wsb routine that i use and i LOVE it- wouldn't change it for the world. if i get a pump in the process, so be it- that is incidental. BTW, can somebody explain why exactly you'd need a pump... sorry if it sounds like a stupid question.
nydj66.... great avtar!!

Thanks for the vote of confidence on the avatar.

In my opinion getting a good pump is useful only if you're planning to go to the beach immediately after the gym.

 

[Outtlaw]

I dont lift for the pump, nor do I lift for strength. Two things I could give a damn about. My only goal is to do enough to break down the muscle to make it rebuild itself and get bigger. Bottom line... I train for size.

 

[ryan04]

My goal is to make the panties wet of every girl that looks at me.

 

[majutsu]

I tend to lift in the 5 rep range for compounds and the 8-10 rep range on isolates. I go strictly for progression in weight with good form. I've trained for the pump, but the fascia stretching gains made that way are very fleeting, vanishing like 2 months later. I am very into power lifting, and have trained strict Westside, but the 1 rep maxes help me get a lot stronger, but hypertrophy is very little and my body gets very soft. I think the cortisol from that kind of training doesn't help. Also, muscle can adapt in 3 usual ways: 1)change fiber types (like more slow twitch with marathons, or more fast twitch with power lifting), 2)fascia stretching (with high rep pump oriented training), and 3) increases in muscle size by fusing satellite cells to the muscle (by IGF). Number 3 is the only true hypertrophy. If getting stronger were sufficient to be huge, then power lifters who held the records would also have the sexiest bodies -- they don't. In fact they look awful, and it's not just the thick layer of fat. Even the light weight classes which are pretty lean look terrible compared to a low-level local bodybuilder. It simply is possible to get very strong by changing fiber types and improving the form and efficiency of your lift, but not getting much hypertrophy or balanced development at all. That is probably not what most of us want.

I just lift in the 5-6 rep range for compounds. Its possible to get very strong with this, but you will always be a second-rate power lifter. It's also possible to get a fairly big and symmetric, but you will always be second-rate next to a bodybuilder hitting things from different angles, utilizing cables, free weights and machines. So I just keep it in the middle. It makes me happy.

But if you want to compete as a power lifter and do well, you have to go all the way and give up the "look". If you want to be a competitive bodybuilder, you can't worry about breaking your state squat records. If you just want to work out, be happy, and enjoy a functional body, than stay in the middle

The Middle Way, bro . . .

 

[silver_shadow]

My goal is to make the panties wet of every girl that looks at me.

LOL ya theres tht too....

 

[fergie]

Both