Pump Work

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  • #131593
    Daniel Zacharuk
    Participant

    Hey Coaches, I’m currently running the “HC gives you wings” program and I just entered the phase where pump work is added in; my question is whether the pump work should be done after the specific body part it pertains to, or done after the whole workout. For example, on a pull day, the pump work is for upper back; should I do the pump work after all the back exercises, before I move on to rear delts and biceps, or do it after the entire workout is done, as it appears in the program?

    #131945
    Joe
    Keymaster
    #138897
    Francisco
    Participant

    How much pump work do you recommend adding in for instance on a push day

    #139012
    CP
    Participant

    How much pump work do you recommend adding in for instance on a push day

    The program adds it in at the end of the workout for you. It outlines the rep ranges, etc. at the end of your workout for the day

    #139609
    Peter dC
    Participant

    Joe, on the metabolic part of training, could we do it with incomplete rests to stimulate the AMPK pathway?

    Then after the meat and potatoes exercises, we could periodize between the metabolic work you already propose and the AMPK stimulus by 4×10, 5×12, 6×6, 8×8 etc with rests between sets of 20 to 40 seconds.

    #140191
    Joe
    Keymaster

    Joe, on the metabolic part of training, could we do it with incomplete rests to stimulate the AMPK pathway?
    Then after the meat and potatoes exercises, we could periodize between the metabolic work you already propose and the AMPK stimulus by 4×10, 5×12, 6×6, 8×8 etc with rests between sets of 20 to 40 seconds.

    #140842
    Peter dC
    Participant

    It is true that it is complicated to assume which metabolic pathway will follow a given parameter of rest and repetitions.

    Perhaps the best way to expose it would be for that pump workout to be density oriented.

    Let me know if I’m wrong.

    It was the system used in the sixties and seventies by bodybuilders like Padilla.

    So the meat and potatoes is basically heavier lower-rep work with longer rests. That emphasizes development of the myofibrils, the force-generating actinmyosin strands in muscle fibers.

    And density pump is longer tension times, or doing more work in less time That focuses on expanding the sarcoplasm, the energy fluid inside muscle fibers where glycogen, ATP and the mitochondria reside and some research has discovered that the dominant fiber type in the biggest bodybuilders is fasttwitch type 2A.

    Those are dual-capacity fibers with both a power and endurance, or density, component.

    And last but not least doing 5 sets of 10 or 4 x 10 etc with the 15RM allows to do more work without overtaxing the nervous system and adrenal glands.

    It’s like another way to do muscle rounds.

    BTW, English is not my language and I don’t want to look smart. I’m a newbie and I’m only showing some doubts and thoughts. Please do not misinterpreth my words 🙏🏻

    #141280
    Joe
    Keymaster

    It is true that it is complicated to assume which metabolic pathway will follow a given parameter of rest and repetitions.
    Perhaps the best way to expose it would be for that pump workout to be density oriented.
    Let me know if I’m wrong.
    It was the system used in the sixties and seventies by bodybuilders like Padilla.
    So the meat and potatoes is basically heavier lower-rep work with longer rests. That emphasizes development of the myofibrils, the force-generating actinmyosin strands in muscle fibers.
    And density pump is longer tension times, or doing more work in less time That focuses on expanding the sarcoplasm, the energy fluid inside muscle fibers where glycogen, ATP and the mitochondria reside and some research has discovered that the dominant fiber type in the biggest bodybuilders is fasttwitch type 2A.
    Those are dual-capacity fibers with both a power and endurance, or density, component.
    And last but not least doing 5 sets of 10 or 4 x 10 etc with the 15RM allows to do more work without overtaxing the nervous system and adrenal glands.
    It’s like another way to do muscle rounds.
    BTW, English is not my language and I don’t want to look smart. I’m a newbie and I’m only showing some doubts and thoughts. Please do not misinterpreth my words 🙏🏻

    👍👍👍

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