A little method to get a good pump...

[RamboCS]

I wanted to let you weightlifters in on a little "secret" or method of gaining some serious muscle mass: superset dropsets that return to the max weight at the end. This is what I just did, weight and reps.

Dumbbell Curl
40 lbs, 12 reps

Barbell Curl
110 lbs, 8 reps

Dumbbell Curl
35 lbs, 8 reps

Barbell Curl
100 lbs, 8 reps

Dumbbell Curl
30 lbs, 8 reps

Barbell Curl
90 lbs, 8 reps

Dumbbell Curl
40 lbs, 2 reps

Barbell Curl
110 lbs, 3 reps

My arms look more pumped at this moment than they have for any other workout I've used in months. The only rest I got was the time it took me to change the weight, so aim to rest 10 - 30 seconds between each set, NO MORE. Cheating is also acceptable, provided you still hit the target muscle when you cheat. Just don't take it to the extreme. I wouldn't suggest this for noobs or beginners, its pretty intense and when used correctly can get you some serious gains.

 

[manuva]

Fricken bicep curls. They should be censored words in this forum so that it just shows as ***** or whatever.

Occasionally, at the end of my back/bicep workout, I'll do 1 set of curls. Occasionally. And never more than one set.

Remember that pump does not equal muscle gain. If you did that same set pattern on the squat rack, you'd develop your biceps a lot more than you would just by curling with the beach boys in front of the mirror.

 

[vanwilder]

wow

 

[DumpaLumpagus]

Curls are for Gurls.

 

[MetalFortress]

Here's a better way to gain serious bicep mass: add weight and/or reps with each workout. If you're barbell curling 250 pounds for 20 reps a year from now, you're going to have massive biceps.

And squat and deadlift, too. Without those, you probably won't have much of a shot at huge biceps, and even if you do achieve them, you'll look stupid when everything else is out of proportion.

 

[Warboss Alex]

Yeah, but we need a huge pump.

Without a huge pump, we can't grow.

 

[MetalFortress]

Originally posted by Warboss Alex
Yeah, but we need a huge pump.

Without a huge pump, we can't grow.

What routine do you suggest... the Weider Blasting Isolation Through Confusion of Intensity Training With Giant Volume Sets, or the Super Partial Peak Contraction Principle Of Pinky Twisting Hold Concentration Training? I want to FEEL the BURN!

 

[Warboss Alex]

Weider's 'Flushing And Bombing' technique is my favourite.

You sit on the toilet while doing overhead tricep extensions.

 

[silverwex]

I knew this post would get a grilling from you guys, lol.

Damn right too!

 

[MetalFortress]

Originally posted by Warboss Alex
Weider's 'Flushing And Bombing' technique is my favourite.

You sit on the toilet while doing overhead tricep extensions.

How about Weider's bombing and flushing... actually, that's what I do a short while after taking in tons of protein, especially postworkout.

 

[RamboCS]

Hey, I work one body part a day, and that happened to be my bicep workout. Squats, deadlifts, bench...the big compound lifts I save for my back, chest and leg days. Isolation exercises can give you a kick in the ass too if used effectively.

 

[Lifeforce]

Originally posted by RamboCS
Hey, I work one body part a day, and that happened to be my bicep workout. Squats, deadlifts, bench...the big compound lifts I save for my back, chest and leg days. Isolation exercises can give you a kick in the ass too if used effectively.

I think everyone means that pump is not a good way to tell if you get a good workout. Doing many sets like that is counter productive. Allthough I have seen people with more sets it is very few people who actually grow from doing many sets on all bodyparts.

I know getting a pump is very satisfying, but that's not the goal when you train. So let me ask you, how much have your arms grown from doing this routine? You said it was only one workout so far so it seems a little strange to say it will give mass already.

 

[MetalFortress]

The one thing a big pump is good for, is as a preparation for fascia stretching. Get the big bicep pump, then grab a barbell or an ez-bar and put your elbows on something to block them (a preacher curl station is good for this) and straighten your arms. Hold that one for awhile...

 

[RamboCS]

Originally posted by Lifeforce
I know getting a pump is very satisfying, but that's not the goal when you train. So let me ask you, how much have your arms grown from doing this routine? You said it was only one workout so far so it seems a little strange to say it will give mass already.

I only did superset dropsets for each bodypart as a bridge to my new routine. Upon doing these superset dropsets, it seemed I shocked my muscles into growing a noticeable amount. The workout listed above was the last superset dropset I did, and the workout listed below is the routine I just started using. There was only one week of superset dropset to transition from my old workout to this new one, mind you, that was just a one week shock treatment if you will.

(Day 1)

Squats 5 x 6-12
Flat Barbell Bench 5 x 6 - 12
Bent Over Row 5 x 6 - 12
Deadlift 3 x 6 - 12
Weighted Crunches 2 x 15 - 25

(Day 2)

Squats 5 x 6-12
Flat Dumbbell Bench 5 x 6 - 12
Bent Over Row 5 x 6 - 12
Close-grip Bench 3 x 6 - 10
Barbell Curl 2 x 8
Concentration Curl 1 x 8

(Day 3)

Squats 5 x 6-12
Flat Barbell Bench 5 x 6 - 12
Bent Over Row 5 x 6 - 12
Standing Barbell Military Press 3 x 6 - 12
Random exercise for lagging muscle

 

[manuva]

Can't wait to see Warboss' reply here.

Thats a LOT of squats - how long will you leave between workouts?

 

[RamboCS]

I found this workout at another forum I go to this week, as in this is my first week doing this routine. So far I've done Day 1 and Day 2. There was a one day rest period in between these two, last night being my second workout and tonight being my second rest.

(The amount squats I have is necessary because I don't have a power rack and don't put much weight on when I do them.)