The pump does have its place in hypertorphy training BUT like the others have said, its place is a minor role. Think of it as the salad at the dinner table. The meat and potatoes are the frequency, intensity, and calculated volume.
MESO-Rx
Anabolic Steroids
Dual-factor Bodybuilding routine for Intermediate and Advanced lifters
- Thread starter weighted chinup
- Start date
Or an analogy I prefer...
The hamburger:
The patty & bacon is the frequency and intensity and the cheese is the pump
The hamburger:
The patty & bacon is the frequency and intensity and the cheese is the pump
Or an analogy I prefer...
The hamburger:
The patty & bacon is the frequency and intensity and the cheese is the pump
There's no room on a burger for ch**se henceforth your analogy fails man. Epic fail
RingMeister01
Member
What reps are you guys using on these routines? For example back squat and leg extension?
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It's in the cover page of the program.
Or an analogy I prefer...
The hamburger:
The patty & bacon is the frequency and intensity and the cheese is the pump
Check .
Is there no warming up? On day one do you just jump straight into 80% on front squats. Just wondering because i didn't see anything about it
I "warmup" of course. Usually 2 quick sets at a modest weight. Not meant to challenge just to grease the groove. I will spend my "warmups" on the flat and incline dumbbells in the stretched position. I find that is the quickest way to bring blood flow in. I have a dynamic stretch ritual I always spend about 5-8 minutes on preworkout. Things that are designed to keep my rotator cuffs and hips healthy. My 2 biggest problems.
The program calls for a ridiculous amount of horse work so spending excessive time on warmups will extend an already long workout. But my preworkout ritual absolutely works for me
I "warmup" of course. Usually 2 quick sets at a modest weight. Not meant to challenge just to grease to the groove. I will spend my "warmups" on the flat and incline dumbbells in the stretched position. I find that is the quickest way to bring blood flow in. I have a dynamic stretch ritual I always spend about 5-8 minutes on preworkout. Things that are designed to keep my rotator cuffs and hips healthy. My 2 biggest problems.
The program calls for a ridiculous amount of horse work so spending excessive time on warmups will extend an already long workout. But my preworkout ritual absolutely works for me
Ya i figured it would be a good idea to warm up. I usually do but i didn't see it mentioned in op.
In my teens and 20's I could get away with anything I wanted. I'm not old now but alot of wear and tear. I can't possibly imagine it'll get better in my 40's. When that time comes...calcified tendonitis in both shoulders and plaguing lower back injuries demand attention. I guess that may disqualify me from a run at the olympia...lol. but warm-ups are a really damn good idea
Yes true ill keep warming up. My knees always feel alot better when i do warm up and not go straight to the squat rack
Warming up is critically important. Not only will it help reduce risk of injury but it will also get you ready to lift in the best possible way.
Warmups depend on your working weights and other factors. For example, if my working weight on squats will be 450 for the day then I'll warmup something like this
Bar X lots of reps
135x5
225x3
315x1
365x1
405x1
You can tinker till you find what works best. I usually don't need a ton Of reps to get warmed up but you might.
weighted chinup
Well-known Member
On a somewhat related note, if some of you guys need something to keep your knees warm then I would recommend buying some elastic tensor bandages from the pharmacy. These aren't normal wraps so you won't really get any added strength from them but your knees will feel much better.
The reason I recommend these instead of any other wrap for those who need them is because they allow you to move fast under the bar which is ideal for front squat - you don't want to wrap them tight really, just enough to keep your knees warm.
If you don't need them then don't bother, but I figured some might be interested.
Also, make sure you stretch your quads every now and then.
I only use minimal warm-up but I leave this up to the individual, find something that doesn't inhibit performance but gets you ready and primed for your working sets. For me usually just a couple sets. I used to be able to just go straight into my working sets with no warm-up whatsoever, I can still do this but it's kind of stupid for a number of reasons, so I warm up now.
The reason I recommend these instead of any other wrap for those who need them is because they allow you to move fast under the bar which is ideal for front squat - you don't want to wrap them tight really, just enough to keep your knees warm.
If you don't need them then don't bother, but I figured some might be interested.
Also, make sure you stretch your quads every now and then.
I only use minimal warm-up but I leave this up to the individual, find something that doesn't inhibit performance but gets you ready and primed for your working sets. For me usually just a couple sets. I used to be able to just go straight into my working sets with no warm-up whatsoever, I can still do this but it's kind of stupid for a number of reasons, so I warm up now.
Runpuddrun
New Member
Love this thread. I have a question. I work out at home so I don't have access to machines (although I just did get a lat pull down, seated row, chest fly body-solid machine to use) so I can't do some of the machine accessory movements. What do you suggest for those?
Dont need a machine lol
Pullups for bw. Easy fix
Bent barbell rows are as good of a replacement if any and if not better especially for this program.
Look up proper form. Takes some getting used too. But an invaluable strength compound movement
Runpuddrun
New Member
Can I sub some other rows? Herniated disc in my back puts a lot of stress on that joint. It's really the only exercise that bothers me. That and hang cleans. I can DL, clean, jerk, but put a weight in my hand from a hang position and I feel like a twig ready to snap.
NovaFlex
Well-known Member
Trukker, what do you think of pendlays vs bent over rows?
Well their close to the same except pendlays are slightly more upright and i prefer them double under handed. I like the hook action. Better for stimulating the back. Gives me the contractions I want. That and the pendlay variant transfers well to RL movements. Power, speed and explosion. I get what I want out of them
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I'll add, I chose the double underhanded barbell rows because on this program I'm doing 26 sets weekly for back. All compound movements. And this is the only one that's biceps dominant. I did that on purpose. I can use a higher work load with double underhand and place far far greater stress on my biceps doing rows this way than any straight up bicep curl. Because of the increased activation of the biceps I will also build a stronger back using weights I wouldn't normally be able to use with the conventional double over grip. That and I get practice the hinge position better this way. Building a stronger core. Which will transfer to my front squats.
Runpuddrun
New Member
Awesome. Thanks. I'm going to add these in.
