Monday, June 1, 2009

Old Time Mass Tactics: Power/Pump Training


     The debate we often see nowadays over whether you should do "power" workouts or "pump" workouts really wasn't much of a debate for the old-timers.  Most of the "classic bodybuilders" built their physiques through hard work on the basic exercises, using full-body workouts for 3 days each week.  As they reached advanced levels, they didn't give up their power training; they just learned to "supplement" the power work with pump training—or "flushing" as the old-timers often called it.  (I believe it was the term used by Larry Scott and Freddy Ortiz—whose physiques, as you can tell from above, obviously benefited from such training.)
     This kind of training is pretty simple.  First, just pick one basic exercise for whatever muscle group(s) you are going to train for the day.  After working up to some heavy sets of 5, or 3, or even less reps, rest a few minutes, then pick a couple of light, pumping exercises.
     Using the chest as an example, here's what a workout might look like:
Bench Presses: 6 sets of 10, 8, 6, 6, 4, and 4 reps.  Use an ascending set scheme.  Add weight and reduce repetitions with each set.  Take plenty of rest between each set; 2 to 3 minutes would probably be best.
Incline Flyes: 4 sets of 15 to 20 reps.  Use the same weight on these sets.  Take minimum rest between each set.
Wide-Grip Dips: 4 sets of 15 to 20 reps.
     A similar program can, obviously, be used for all of your other bodyparts.

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