The Ultimate Workout

[Foyer]

My favorite work out is blasting each muscle group until the skin feels like it is going to rip off the muscle. My question to all the bro's out there is pick a muscle and let me know what routine you blast the fuck out of to get the skin ripping pump. I'm not talking about a pump, but the pump where you can't put your arms together because your chest is so jacked or the pump when you can't touch your shoulders because the bi's and tri's won't allow it.

[Jon]

Be sure not to over do it though...

[deeder]

If the pump is all your after pick up some light weights and do isolation exercises. Sets of 40 - 50 reps should get you pretty pumped up!

[EastonH]

If the pump is all your after pick up some light weights and do isolation exercises. Sets of 40 - 50 reps should get you pretty pumped up!

Yeah ive noticed that too, i dont have big dumbbels at home but i still got a bigger pump to my bicep than i did at the gym.

[Big Wides]

5x10 on flies usually does it for me at a moderate weight (45-55 lbs) creates a nice chest pump that lasts for a while

[GFH1911]

Best chest workout I've done for packing on size:

Machine Fly 4x15
incline barbell 3-4x6-10
flat DB fly 3 sets x 6-10 reps
flat DB press 3 sets 6-10 reps
cable crossovers supersetted with chest dips 3 x 10-15 reps

Pre-exhausting the chest makes everything else brutal.

[Cheko]

Leg days "one sure way to bring the giant down", Rod Zombie

4 Sets of Legs Extensions (12-15 reps)
5 Sets of Barbell Squats (add 2 warmups, Reps vary)
4 Sets of Forward/Front Squats (8-12 reps)
4 Sets of Lunges Dumbell/Barbell (8-12 reps)
4 Sets of Single Leg Extenions (10-12)

Simple yet effective...

Stretch, Stretch, Stretch after….

[gnoll5]

for some reason if i don't throw in some heavy DB pullovers on chest day i don't have near the pump...something about them at the end of it all that really blows up my chest.

[Edz71]

Trap-bar deadlifting GVT style 10 x 10 finished off by dumdbell pullovers. Have fun on the shitter the next day.

[ironshaolin]

dude, for a massive pump its all about drops, supers, and giant sets. Try this for your legs:
Leg extensions: 4 sets x15-20
front sqats: 4 sets x 10
-superset with the same weight-
back squats: 4 setsx20
now for the killer: go to the dumbell rack, pick up some heavy fuckers and walking lunges over to the leg press machine, do a set of 10-15, immediately pick up the dumbells, walking lunge over to the hack squat for a set of 10-15, then walking lunges back to the dumbell rack and hang out until you're ready to do that again. After about 3 rounds of that, you should be cooked, but just to be safe do 3 or 4 sets of stiff deads superset with dumbell leg curls.

I've done this workout about 4 or 5 times now, and everytime I have to sit in the locker room for about 10 or 15 minutes feeling like my legs are gonna explode blood and lactic acid everywhere, before I'm capable of walking to my car and driving.

[TheNaturalG]

Hack Squat Machine for Calves 10-15 reps (DC style)
I only added 50 lbs. to the machine but that was more then enough. The first 5 reps were ridiculously easy and then I started feeling the burn but nothing unbearable. My hands were starting to fall asleep also and hurt since the shoulder pads were cutting off circulation, I said fuck it and each rep held the sled up on the alternate shoulder to get some blood back in my arms and hands. By the time I got to the tenth rep I was in so much pain and my calves burn so much you would think they were on fire. Each rep after these was absolute torture I even had tears swelling up in my eyes from the pain. Then when I had just finished my 13th rep my calves went from a tortureous burn to just decide to say hey fuck you I am not doing thse anymore so I had to stop. After these I was like holy shit I am dead right now and was out of breath for a while and then after a few minutes I realized I still had more.


This is quoting my Calve workout yesterday from my journal. It is basically you do 1 set for calves for 10-15 reps. On the bottom of the movement let your calves stretch as much as possible for 15 seconds then explode up (you wont be exploding by the end of the set, just from your calves being to exhausted) and slowly bring it back down to the bottom. That is one rep. It is easy in the first half of the set but gets very hard and very painful.

[Big Jawn]

If the pump is all your after pick up some light weights and do isolation exercises. Sets of 40 - 50 reps should get you pretty pumped up!

Haha Deeds, if any of our fellow CPU lifters heard you use the word "isolation" your head would be mounted on the wall above the ER squat rack at Nationals.

Consider this a warning! ;)

[Sensei]

Best I've done has got to be when I combine Bicep and Chest day
Do chest first until you feel like puking, and go straight in biceps
4 sets of 12, 10, 10, 8 reps for biceps
standing Easy bar
preacher curls using the barbell
standing hammer curls
standing dumbbell preachers
concentrations 3 sets only
and if you have anything left finish with the flex bands

Kicks my ass everytime, doesnt seem to have the same effect if I dont do chest on the same day though

[Pokoritel]

Some might say this is too much for biceps but my arms have been growing with the way ive been hitting my biceps.

Barbell Curls- 4 sets of 6-8
Machine Preacher Curls- 4 sets of 6-8
Incline Curls- 3 sets of 6-8
Concentration Curls- 3 sets of 6-8
Hammer Curls- 3 sets of 6-8

When I am done my skin feels like its going to rip and let me tell you man i get such a pump i sometimes get new stretch marks after every workout for arms lol. But hey it makes them grow so why not do what works for my body. This might not work for you but give it a try