[bigDman]

I know you should get a pump before going on stage, but how exactly do you go about doing this

[Gumby51cm]

in the back they will have free weights ranging from 10-50lb's most likely. i recommend bringing your own resistance bands, they are easier to use, and sometimes everyone has a weight back stage. dont pump your legs. Stick with easy exercises, curls, pushups, lateral raises and some sort of pulling movement for your back. once you get backstage you will see some pretty creative shit, dont be afraid to do what other ppl are doing.

[bigDman]

Originally Posted by gumby51cm

in the back they will have free weights ranging from 10-50lb's most likely. i recommend bringing your own resistance bands, they are easier to use, and sometimes everyone has a weight back stage. dont pump your legs. Stick with easy exercises, curls, pushups, lateral raises and some sort of pulling movement for your back. once you get backstage you will see some pretty creative shit, dont be afraid to do what other ppl are doing.

what do you recomend for reps and sets and everything to get the best pumps

[Gumby51cm]

whatever works to get you the best pump in the gym. i like higher ones for pumps, 15-20, but my friend liked to do 8-10. test it out in the gym or at home.

[Q80_MuscleHed]

i like light wights with higher reps

[MaKaVeLi]

i think it depends on the muscle group. With biceps you probably need lighter weights with higher reps to get a good pump but for chest you'd probably need the opposite (higher weight, less reps), as mentioned I think you should experiment...

[jbird87]

the main thing for getting your pump going is the amount of carbs and sugar you have in you, if you don't have enough carbs, you won't be able to get shit for a pump, also, don't do abs in your pumpup, and do alot of flexing and holding it, great way to pump up and get your veins out, one more thing that might help, stand under a hot light, gets you warm very fast

[deadman315x]

go heavy

[bulldog21]

You shouldn't focus on what you need to lift for your pump, it is all in the foods you eat before you step on stage for prejudging.

My protocol is this:

1 snickers bar 30 mins before I get on stage
1 big gulp of SciFit Nitrox Infusion
1 big gulp of SciFit Creatine Infusion
A couple of big gulps of Glycerol starting ~30 mins before I get on stage until about 5 min before.
1 very very small sip of gatorade ( Granted I have been water depleating since fri afternoon and have not taken a sip of any water for a very long time, I need to put a little of something in my system before I go on stage or I will cramp)

This is a tough thing to get right I have played with alot of "combinations" in the offseason to put together something that works for me, you should do the same.

Taking all this in I need to do very little for a "pump" as a matter of fact I couldn't do much but a couple of pushups and some curls, hit a few poses and was ready last time I competed!!

I hope this helps you out. Best of luck in your competition.

[Gumby51cm]

yeah, this one middleweight guy just sat there and ate oranges before he went onstage. he just had this huge bag of orange slices, he won the overall.

[Freakzilla]

Everyone does it different. What works for one person might make another person spill over or not fill out enough. Just something you have to play around with.

Freak

[deadman315x]

yea thats rite