The work week has finally come to an end, and now it’s time to party!
But, before you hit the scene with the gang, you gotta make sure you’re looking your best, and that means getting pumped for the night.
Ahead, we’ve got a full-fledged, fast-paced upper body pump workout that’s sure to make your muscles pop and your skin tighten. Plus, this high-energy workout will also flood your body with endorphins, making you more energetic, less stressed, and ready to tackle whatever the night has in store for you.
Let’s get to it!
Pump Training Tips
Male, female, young, and old -- everyone loves getting a pump. There’s something that’s simply irreplaceable about having your muscle engorged with blood, making you look more muscular and stronger than ever.
Heads turn, eyes light up, and mouths drop open.
Yes, getting a pump really is that stunning.
But...it’s not always easy to get your pump going and keep it rolling through the night. That’s where these training pointers come in. Using the following tips, you’ll be able to increase blood flow to your upper body so that the muscles are full of blood, making you look like the second coming of Hercules.
Getting a pump essentially boils down to three things:
Short rest periods
Maximizing tension on the muscle
The pump workout we’ve got ahead will take care of points one and two, but point number three is all up to you. What we mean by that, is that you’re the one in charge of raising and lowering the weight. You control low long or short each repetition lasts and how good (or poor) the quality of movement is, which brings us back to maximizing tension on the muscle.
To keep a muscle under tension for as long as possible, you will need to slow down your rep speed and stop just short of lockout.
Don’t be, we’ll explain.
Let’s use everyone’s favorite arm pumping exercise, the bicep curl, to demonstrate.
In a normal workout, you’d move the weight up and down most likely taking one second to raise it and one second to lower it. There would be no pause at the top or bottom. You just lift and lower the weights until you’ve performed the set number of reps.
That’s not how you maximize tension.
What you should be doing, especially if you want an amazing muscle pump, is lift the weight with control, squeezing your bicep as hard as possible and pausing at the point of peak contraction for a full second. Then, slowly lower the weight, taking 2-3 seconds to lower the weight, and stopping just short of lockout. By not fully extending your arm at the bottom of the movement, you’re never removing tension from the bicep, which keeps blood pooling to the muscle, generating one hell of a pump.
While this method will give you an epic arm pump, it’s also going to create a serious burn and possibly even cramp in your bicep. Don’t worry though, it’ll all be worth it when you have a pump that lasts all night long.
Keep this “stopping short” training tip in mind for every exercise of this pump workout. All other days of the week, you should be using a complete range of motion on your exercises.
Superset Antagonist Muscle Groups
Supersets involve performing two exercises back-to-back with little to rest between them. Supersets can be done with exercises targeting the same muscle group (Bench Press followed by Flies) or different muscle groups (curls followed by kickbacks, squats followed by overhead presses, etc).
When we pair antagonist muscle groups, we’re grouping together two muscles whose actions directly oppose one another. Basically, when muscle group is contracting, the other is relaxing. Common examples of antagonist muscle groups are:
Chest & Back
Biceps & Triceps
Quadriceps & Hamstrings
Supersetting allows you to get in a lot of work in a relatively short amount of time, and it also creates one hell of a pump, especially when you use them on antagonist muscle pairs. Bouncing back and forth between the opposing muscle groups keeps blood flowing to the area and engorges your muscles so they swell like never before.
Now, typically supersets are usually only two exercise, but we can get twice the bang for our buck by using a double superset, which is more commonly known as a giant set.
Here, we’ll string four exercises together, focusing on just two muscle groups. This makes your muscles do even more work, and pump even greater amounts of blood to them, leading to a pump that won’t be forgotten.
In this workout, you’ll use a giant set for your biceps and triceps, performing the exercises in alternating fashion so that you can really pump up those guns for tonight.
Change Your Angle
Most of the time when we’re training, we’re standing up, lying down, or sitting straight up. Today’s workout, you’re going to be mixing things up and working on an incline, specifically an incline bench.
For certain exercises, like the overhead tricep extension and dumbbell curl, using an incline bench makes the exercise significantly harder by placing an additional stretch on your muscles. This provides unyielding and unforgiving constant tension on your biceps and triceps for each and every rep.
Plus, we’ll also utilize the incline bench for dumbbell presses, to build up your upper pecs, as well as lateral raises. Using the incline, chest-supported variation of the lateral raise increases emphasis on your lateral and rear delts (“trouble spots” for most lifters) and eliminates any and all momentum, thereby forcing the muscles to work harder and generating a massive delt pump.
Friday Night Pump Workout
It’s time to get ready for your big night out, and here’s the workout you need to do to look your best.
Perform the exercises in the order listed below and stick to the rest times laid out below. It’s crucial to you achieving a pump and keeping it.
Upper Body Tri-Set
Incline Dumbbell Press - 10 reps
Chest Supported Incline Dumbbell Row - 10 reps
Chest Supported Incline Lateral Raise - 10 reps
Rest 1 minute between circuits
Repeat 3 times for a total of 4 tri-sets
Arms Giant Set
Incline Dumbbell Curl - 10 reps
Incline Dumbbell Skullcrushers - 10 reps
Seated Dumbbell Curl - 10 reps
Chest Supported Tricep Kickbacks - 10 reps
Rest 60-90 seconds between giant sets
Repeat 2 times for a total of 3 giant sets
Upper Body Timed Set
To finish off this week’s Friday Night Pump workout, you’ll be utilizing a timed set. Here, you goal is simple -- accomplish as many quality reps as possible within the prescribed time limit.
For this timed set, perform two push ups then immediately head to the chin up bar and knock out two chin ups. Alternate back and forth between these two exercises trying to complete as many reps as possible until the timer goes off.
Not only will you get a great upper body workout, you’ll also squeeze in some conditioning work too, which will help will looking a big leaner.
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