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Weight Lifting Routines - The Muscle Pump RoutineBy Morris Mendez, Professional Competitive BodybuilderAuthor of Maximum Muscle Mass
The main goal of the pump routine is to pump your muscles up. This means performing more exercises, higher reps and paying special attention to the extremities. Pump movements are very much oriented around the "feel" of the working muscles. This means deliberate contractions and slower movements.
The repetition range is a rotating 6 to 12 rep range. First you will use a weight you can handle for 12 repetitions, then you'll add enough weight that forces you to drop back down to 6 repetitions. Then, you will stay at that point until you can pump out 12 repetitions again.
The pump routine also targets smaller sections of the muscles rather than larger muscle groups.
Weight Lifting Routines - THE PUMP ROUTINE: PART A
---Weightlifting Routines - PUMP ROUTINE - PART A---
|Low incline-bench presses||3 to 4 ||6 to 12|
|Peck-dek machine||3 ||6 to 12|
|Incline-bench presses||3 to 4 ||6 to 12|
|Wide-grip dips||3 ||6 to 12|
|Behind-the-head presses||2 to 3 ||6 to 12|
|Dumbell lateral raises||2 ||6 to 12|
|Barbell curls||2 to 3 ||6 to 12|
|Hammer curls||2 to 3 ||6 to 12|
This is one of those weight lifting routines that puts the focus on muscle groups that look fantastic when they are made larger. The upper and outer chest looks great when it gains in size, as does the side shoulder (deltoid).
The behind-the-head press is great for muscle growth of the shoulder region. The man with sensational shoulders, Kevin Levrone, says that "behind-the-head presses are great for adding considerable size and thickness to the entire shoulder area. The way to do them is to slowly lower the weight on the negative part of the movement so that the weight is just at shoulder level. Then begin the positive (pushing) part of the movement and concentrate on squeezing and tensing until you return the bar to the start position".
Thus, the behind-the-neck press will make your shoulders big. If you also want to make your biceps big then you need to focus your effort on the brachialis muscle - the muscle that lies under your biceps. Bertil Fox, a bodybuilder known for his huge biceps, points out that "anyone who neglects brachialis development automatically limits the height and ultimate mass of his biceps, because a well-developed brachialis will push the biceps upward and away and give the biceps more apparent height and mass".
There are several exercises that bulk up the brachialis muscle on the upper arm. One of the best is the reverse curl and the hammer curl. The reverse curl is performed the same way as a regular curl except the hands are facing outward instead of inward.
The hammer curl is performed as if you were lifting a hammer. Big brachialis muscles will push the biceps muscle above it even higher and give you huge arms as well as giving the forearm muscles a great workout.
The second part of the workout focuses on areas that were not hit in part A of the workout. Part B includes exercises for pumping up your triceps, back and leg muscles.
Weight Lifting Routines - THE PUMP ROUTINE: PART B
---Weightlifting Routines - PUMP ROUTINE - PART B---
|Triceps bench presses||3 to 4 ||6 to 12|
|Narrow dips, weighted||3 ||8 to 12|
|Cable pulldowns||3 to 4 ||6 to 12|
|Bent over rows||3 ||6 to 12|
|Hack squats||2 to 3 ||12 to 15|
|Leg curls||2 to 3 ||12 to 15|
|Donkey calf raises||2 to 3 ||6 to 12|
The triceps muscle is the first muscle group worked in part B of the pump routine. The triceps bench press is a bench press with a narrow grip (hands 6 to 14 inches apart). The triceps bench press and the weighted narrow dip are excellent for building mass in your upper arms. If you want big upper arms, put a special emphasis on your triceps because it contains 66% of the upper-arm musculature.
Calf-training is also added to the standard workout. The donkey calf raises are performed by bending over at the waist with weight above the waist (in the form of a machine or having a workout partner sit on your back) and performing calf raises.
This exercise is one of the better ones for building calves. The hack squat is also used in part B and it really targets the inner and lower section of the legs.
The leg curl is great for adding size to the hamstring muscles and especially works well with high repetitions.
Perform part A of the pump routine, rest for two days, then perform part B. Continue to repeat this regimen throughout the month. This is one of those weight lifting routines that you should use between 2 to 4 months max.
About the Author
Morris Mendez is the author of a revolutionary new training protocol called Maximum Muscle Mass.
He shares the secrets that took him to professional level as a natural drug free bodybuilder.
What he shares with you will turn the muscle building tables in your favor.
Find more weight lifting routines and learn more about the Maximum Muscle Mass Program.
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