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The Pump?

mike-311

By mike-311
in Bodybuilding & aesthetics

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NBS 4life New member

NBS 4life

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The pump is generally the muscle getting filled with blood and pressing on the fascia. A pump is an indication for some people as to how hard they are training but it isnt a indicator of a good workout.

To your question about changing muscle groups it is benificial to make sure that you train something that has something to do with something else, what I mean is its not that fantastic to train back and calfs etc (although some people do) antagonistic or agonistic muscle groups are often trained together.

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mike-311 Member

mike-311

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Because they have "help" from other things that allow their bodys to train for longer than an hour :grin:

LOL yes they do,

However I have drive, and I only work out 4 out of 7 days, so I get lots of recovery.

I find the harder I go the bigger my gains, I can change any aspect of my body I dont like in a matter of a couple weeks.

Recently Ive been pounding my biceps cos they have lagged due to an injury spanning 2 years.

I started isolating them 3 weeks ago now they are in perfect proportions to the rest of me as of now.

Also you spend 3 hours? :shock:

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SamWelly Senior member

SamWelly

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If you trained one body part a day, it would take you more than a week to get through them :lol:

This was my workout last night - It sounds similar in reps to what a few of you are doing.

Leg Press:

15 reps of 120kg, 160kg, 200kg, 240kg, 280kg, 320kg,

6 Reps of 360kg

Shrugs:

In front 10 rep

120kg, 140kg, 160kg, 140kg

Behind 10 rep

120kg, 140kg, 160kg, 140kg

Standing Military Press:

8 rep

80kg, 90kg, 95kg.

Side raises:

15rep

10kg,15kg,17.5kg, 17.5kg

I agree that your strength drops of considerably after the initial heavy weight sets - you can see how light i had to go after the presses, which to me makes it a little unproductive. I havent felt so pumped up in my life, but I doubt I will have added any shoulder mass due to the preexhaution of my leg presses limiting how much kilos I could lift after. It was probably tme to call it a day 15 minutes into the workout :pfft:

Training with Jo Ulburg yelling and Jonah Lomu training in kinda makes you push yourself a bit harder than normal though :lol:

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SamWelly Senior member

SamWelly

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What results have you had from training for 3 hours? I go as far as 90m on a heavy day with good rest, but even then I feel guilty.

I know the BB's of the 70's trained like that, and were very strong. Yet they had a lot less mass than the lifters these days (assisted or not).

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SamWelly Senior member

SamWelly

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I wasn't trying to compare, more just saying that they trained for long periods, were strong, but the mass just wasn't there.

It may well have been a lack of knowledge in terms of nutrition and rest, or the training techniques they were using.

I grow on 8-10 reps, where as other people swear by 12-15. I guess it shows how adaptable the body is to different training regimes.

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mike-311 Member

mike-311

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What results have you had from training for 3 hours? I go as far as 90m on a heavy day with good rest, but even then I feel guilty.

I know the BB's of the 70's trained like that, and were very strong. Yet they had a lot less mass than the lifters these days (assisted or not).

As far as results for 3 hours goes, its my strength thet benefits the most, however I may only do the 3 hour thing once a week or fortnight.

The rest of the time I do simple combos lasting roughly hour to hour and half, works out at about 45mins per group.

For strength I have taken the 5x5 programme Mike Zero gave me and altered it.

It sounds like you have more strength then myself according to those stats, but I do pretty much the same as you time wise.

I build 3 days out of the 3 core compound movements.

D1 Bench (with tris and poss shoulders)

D2 Deads (other back movements and tris-bi's)

D3 Squat ( Calves, plus any left over exercises not done during week)

D4 Rest

D5 Rest

D6 Rest or repeat D1 etc

D7 Start again

I'll have some stats and pics up soon.

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rotangs on Member

rotangs on

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Yup I enjoy lifting.

If a kid goes to Disneyland he'll want to spend more then an hour there.

The same is actually true for me. Except I make damn sure the entire time is used wisely and for a purpose.

I rest each hour between groups and take in a small amount of carbs and protein a short walk on the treadmill to get it moving along and then back in to the next group.

Each group I make sure is directly related to the first.

Im not inclined to do legs and chest the same day.

I'll be very surprised if Im the only one here who is known to spend more then an hour in the gym.

I think all of us on here enjoy lifting but most would say 3 hours is most probably overtraining. I used to go for 2 - 3 hours when I first started training and made very little gains, i've always been taught that little is more and more is less in BB...Another thing is i usually don't have enough energy after doing the main compounding exercises to continue let alone walk in a straight line out of the gym...

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mike-311 Member

mike-311

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Yup I enjoy lifting.

If a kid goes to Disneyland he'll want to spend more then an hour there.

The same is actually true for me. Except I make damn sure the entire time is used wisely and for a purpose.

I rest each hour between groups and take in a small amount of carbs and protein a short walk on the treadmill to get it moving along and then back in to the next group.

Each group I make sure is directly related to the first.

Im not inclined to do legs and chest the same day.

I'll be very surprised if Im the only one here who is known to spend more then an hour in the gym.

I think all of us on here enjoy lifting but most would say 3 hours is most probably over training. I used to go for 2 - 3 hours when I first started training and made very little gains, i've always been taught that little is more and more is less in BB...Another thing is i usually don't have enough energy after doing the main compounding exercises to continue let alone walk in a straight line out of the gym...

Like I said Its not something I do all the time. also every ones different, to me its not over training at all.

Over training would be if I did it everyday.

Besides why is this any different to someone who runs all morning, works all day then hits the gym at night for a heavy workout plus more cardio.

People throw around this "over training" all the time.

But just about everyone I know who is serious about there fitness do it.

They tell me of extreme schedules and the hell torcher programmes they put there bodys through EVERYDAY, little lone a couple days a week.

This is by people who enter comps and place or win.

I have short periods of high energy. I cant understand why but I definitely take advantage of it, so I'll workout till I cant lift a single kilo.

th rest of the time Im like most other guys and as I had described above and hit the gym for about an hour to hour and half 4-5 days a week.

However I find it is a good idea to keep mixing it up and changing, at the mo I try to keep 3 different programmes to keep my body shocked, and every month different.

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mike-311 Member

mike-311

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3 Rest days in a row??? :shock: I would deflate like an old baloon haha.

You need to move your training around a little. Especially doing squats the day after deadlifts... 2 very heavy days in a row is not the best idea.

Actually my days of rest are dictated to me by my job at the mo 4 on 4 off so usually I try workout the 4 off.

However am working on a new programme with every 2nd day off.

Trust me bro I mix it up all the time like you wouldnt believe.

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