[n88tr]

Does anyone consider it strange that despite working out on my bis and chest day, which was today and I executed, that I only get the pump in my forearm?

From slight experimenting to trying to achieve the pump, I've discovered I only get it when I strongly grip and object while under strain like a dumbbell or barbell for an extended time like 30 seconds plus, usually using 30 lbs plus, either in DB or 50 plus lbs in barbell form.

Is it possible to elict the pump in my bicep or chest specifically? I'm taking NoExplode, even though today was only my second time taking it, I upped the dose to 2 cups but I felt less effects than I did with 1 cup yesterday. As I understand it, NoExplode is supposed to help with the pumps in addition to providing more energy [some people also say concentration], though I've experienced neither.

[TheWall]

You are straining to much. When you do any type of curl with your arm, concentrate on your bicep. Alot of people curl their wrist forward to make the lift easier on themselves, all you are doing it over working your forearm. This is where you get the pump. Try laying your wrists back when you do bicep workouts.

As for your chest workout, this just challenges your grip. You are either gripping way to hard or have extremly weak forearms. I dont know how your forearms match up to the rest of your body, but if they are lacking try doing some wrist curls. If you are noticing that they are way far ahead (as mine are) do not work them out at all.

Also, many people who have been sucessful in bodybuilding will tell you that you do not need to ISOLATE the 'pump' to get a sucessful workout.

Just my 2 cents,
-Wall

[Bruteus Maximus]

if you only get that pump in your forearms when using a tight grip, theres your solution, and therein lies the problem. loosen your grip a little bit man!

unless you are specifically training your forearms, you only need enough grip to allow to you to perform the movement effectively. as often as possible when doing movements like doing BB benches, press machines, BB curls, i dont even close my hands all the way around the bar (note: for safety's sake, when doing bench presses, make sure you are experienced enough to still be able to keep weight from falling when doing this).

what alot of people don't realize is the simple act of just pushing into the bar on alot of these movements causes enough force and friction to hold the bar on its own, without you having to use an excessive grip.

I also suggest trying curls "broken wrist" style. hold the BB or DB in your hands and allow your wrist to completely relax and "drag" behind the rest of your arm, it will keep your wrist flexors out of the movement and hit the biceps harder.

Yes, NO-Xplode is supposed to help with pumps. People will tell you otherwise and say that arginine is still unproven, but i liked it when i used it. the most important thing if you are trying to concentrate on feeling pumps in the "right" place is working on building a strong mind-muscle connection

[ZackKnight]

the only problem with the broken wrist thing is that it can cause injury if not really watched properly, it doesn't help your forearm development with your brachii groups, and you also sacrifice form overall with it sometimes.

[n88tr]

My forearms are indeed weak. I've started to do curls while kneeling beside a bench, I can't do a lot of sets, only about 4 or 5, starting with a warmup of 20 lbs and then jumping into my heavy weights of 40 lbs or 60 lbs, depending on my mental energy and focus. How often should I work forearms?

Also, when I'm doing movements and trying to concentrate on the bicep like when I hold and squeeze it at the top of my preacher curl or concentration curl, I can't feel anything, there's no contraction when I try to squeeze my bicep muscle, it just is -- no change, when I try to flex it. Can I get any advice on this, please?

[ZackKnight]

you work forearms with a lot of your exercises, but i'd do it about once to twice a week.

as far as the bicep thing goes, i dunno what to tell you dude. maybe u just gotta do more sets to get that pump in there

[Big MuMbO jUmBo]

you might be almost resting the barbell on your shoulders (not literally) if you bring the bar too far up you will be relaxing the muscle you want to keep the bicep contracted the whole time and not bring it up too far so that it is resting i found i had that problem a long time ago but if you really concentrate on keeping it under full tension the whole time and really get that mind connection with your muscles that is when the pump comes in

[Bruteus Maximus]

practice flexing in front of the mirror at home and in between sets at the gym. the best way to teach your body how to contract the bicep well during curls and other movements is to teach your body what it feels like for the bicep to contract. make sure during your curls youre not moving your elbows too far out in front and that your forearms never get to perpendicular with the ground. when this happens the entire load is taken off your biceps and is mainly held in place by your shoulders and the shoulder joint itself

[n88tr]

I know what you mean. Thanks a lot.

[n88tr]

Thinking about it some more now:

Does this mean that if want to experience the pump in my bicep [I surely do], I need to keep it tense throughout the motion of the workout, and also be directly thinking and feeling about it's tension and contractions, or do I want it to be a contraction early in the exercise, [getting the weight up and in position] and then the only thing until I put the weight down is a constant tension on the bicep?

Also, I've heard that the bicep is a small muscle and therefore 5-6 sets is probably overkill. I've also heard that to stimulate growth, even in small muscles, you need to do a warmup set or two and then jump into your heavy weights, [just under failure] for only a few reps like 3-4 and then how many sets? I know it differs from person to person, but what is the general recommendation for high weights and low sets... 3-4 as well?

Thank you BB dungeon.

[ZackKnight]

from about 2 to 6 reps and it depends on the person for sets, but i'd go with about 4 to5 sets

[Apollo89]

Originally Posted by TheWall

You are straining to much. When you do any type of curl with your arm, concentrate on your bicep. Alot of people curl their wrist forward to make the lift easier on themselves, all you are doing it over working your forearm. This is where you get the pump. Try laying your wrists back when you do bicep workouts.



-Wall

when you say try laying your wirsts back do you mean move your wrist toward yourself or away from yourself