As a fitness and bodybuilding enthusiast something that is vital when training in the gym is achieving a great pump. There are multiple ways this can be accomplished, the first way is by training cardio before lifting your weights; this can be done by cranking the treadmill up to a fast speed and trying to run at that speed for as long as you can or until you feel like you have achieved a solid pump. Although this would typically work for most people, it is essential to keep in mind that all that this is doing is pumping blood around your body at a fast pace. Which means when you go to lift your weights you have to continue at the same intensity as your cardio otherwise the amazing pump you once had will quickly disappear.

The second way to achieve a fantastic pump is to combine large muscle groups such as legs with smaller muscle groups; such as biceps. What happens to your body when you do this is you are creating more growth hormones and testosterone, for this to work efficiently you must train the larger muscle group first followed by the smaller muscle group. For example, doing a split Leg session followed by a split Bicep session instead of having 2 separate days one for legs and one for biceps. This could come as an insane advantage in the gym to help you achieve that pump on both days by combing half of 2 workouts by manipulating the natural amount of testosterone and GH your body makes. research has also shown that participants who do this not only gain a greater pump but also see more improvement in the smaller muscle group that are being trained with the larger ones. This is also great to do if you have trouble gaining strength in a specific muscle group such as fingertip strength, and you were to combine some fingertip strength exercises with legs.

The third way to quickly achieve a pump in the gym is to do large compound exercises before your workout such as deadlift, squats, leg press and even Planche holds. I would recommend doing Deadlifts as a compound exercise as it works both the upper and lower body. I personally like to do 3 sets of heavy deadlifts followed by an assisted Planche hold. If you don’t know what an assisted Planche hold is or even what “Planche” means; it is an advanced callisthenics move where you keep your arms straight on a diagonal angle, while your body levitates parallel to the ground. Not only does this move look amazing if successfully completed but it also works several important muscle groups required to achieve a godly pump. The main muscle groups that a planche uses is Shoulders, Chest, Back, Core, Triceps, Biceps, Forearms, Glutes, Hamstrings and Quads.

 

However, because this is such a difficult move, I suggest doing an assisted version of this with resistant bands to support the movement. Even a less challenging version of the move such as a tuck Planche with a resistant band can still have a similar effect as shown below

 

The Fourth way to achieve a fantastic pump is to do “Superset” A Superset is when you chose two different exercises to switch between with no rests in between. For example, doing one set of cable pull downs then immediately changing to cable curls and repeatedly switching between both exercises until the workout is completed with no rests in between. This also works great when switching between push ups and sit ups.

The fifth way to achieve an incredible pump is to test your max reps with a variety of different push-up variation’s. For example, I know I can do 128 push ups with perfect form and 82 diamond push-ups, however, when I try to continually switch between diamond push-ups and regular push-ups the number of reps I can do is almost halved. Now imagine if you were to switch between clap, Clenched fist, regular, diamond, wide grip, narrow grip and superman push ups. Once you remember the pattern, you can do this “superset” extremely fast, and it is incredibly beneficial for you and a key aspect to getting a Godly pump.

feel free to comment with any questions you have and future topics you want me to cover

-Josh