Getting a good pump

[kaps]

Hey guys. Im 15, 5' 8 and 171 pounds and Im lifting in the offseason for Football. Lately Ive been working my ass off in the weight room but when I leave I feel like I havent even done anything. During the season when I worked out my lower body it was so sore I could hardly run laps afterward. I lift hard, but sometimes I cant get a good pump or keep it very long. Is soreness means Im progressing? Any advice guys? thanks

 

[HighIntensity]

post your routine, i could give you something that would kill you and give great pumps.

try throwing in some shock exercises, super sets and hit training.