6 Reasons You Should Avoid Training for “The Pump”

January 5, 2008

Training for the pump has been the holy grail of bodybuilding ever since Arnold Schwarzenegger spoke about it in the documentary “Pumping Iron”. Achieving the pump while working out is a great indicator that your body is in the right condition for muscular growth. The big reason that bodybuilders can display much more mass than someone who lifts exclusively for strength is because bodybuilders train for the pump. I’ll talk about what causes the pump in a second, but first let’s look at a picture of a pretty girl in a field of flowers.

pretty girl in field of flowers
[You didn't think I was going to show an oiled up bodybuilder did you? Call me crazy, but I think pretty girls are better motivation!]

Okay…Back to “The Pump”

The simplest explanation of the pump is that more blood is forced into the working muscles causing the muscles to swell a bit. The reason this helps for muscle growth is that the muscles are surrounded by a tissue called the fascial layer. The pump helps stretch this layer out a bit allowing more room for muscle growth to occur. The pump also helps the body create more capillaries which in turn allows the body to create large and larger pumps and more growth.

What Causes A Large Pump in the Muscles?

The biggest factor in creating a large pump is the level of muscle glycogen in your body. Simply put, when you eat an adequate number of carbs this becomes an energy source that is stored in the muscles. When your muscles are full of glycogen, your body is “carbed up”. You will achieve the pump easily in this state. The way you lift has a lot to do with the pump as well. Typically higher reps (6-12) and less rest between sets will maximize the pump.

So Why Do I Recommend Avoiding the Pump?

I will list several reasons I don’t recommend training for the pump. Remember, this isn’t a bodybuilding site. I focus solely on tips to help people get the “Hollywood Look”. Nobody in Hollywood has that bloated pumped up look. That excessive muscle look is completely out of style, isn’t attractive to the general population, and really isn’t very healthy.

1) The Pump Creates Temporary Muscle Tone

When the muscles are pumped up, they grow in size and the skin tightens up a bit around the muscles. When the muscles are in this state they look a bit better than normal. They look quite a bit more defined. The problem is that once this temporary state is gone, the muscles look a bit soft. Later in this post I’ll discuss a better strategy to insure that your muscles look defined all day long.

2) The Pump Makes You Look Leaner Than You Actually Are

When your chest and back is pumped up, it tends to hide that bit of fat around your waist. In proportion to these larger, pumped up muscles you look like you have less body fat. Even worse than that, a lot of guys will focus on how good their arms or chest look and forget about that lagging midsection. The pump creates an illusion of being in better shape than you are. The problem is that once you hit the beach in the summer, you will realize that you don’t look quite as good as you thought you did. You should have worked harder on cardio.

3) It Will Cause Growth in Muscles That You Want to Slim Down

Women please, please, please read this! If you want to slim down your legs, hips, and butt…avoid all exercises that create a pump in these muscle groups. Remember, the pump will stretch the fascia to allow the muscles to grow. The pump will also build more capillaries in those muscles. I don’t believe large legs look good on men or women, so I pretty much advise against most leg lifts (yep…I get challenged on this all the time…but I’m not going to change my opinion on this). Hit cardio hard instead. You really will look WAY better in jeans. Here is a tip from my sister who is in incredible shape…if the exercise bike is pumping up your legs, stick to running instead.

4) The Pump Gives a “Bloated Sausage” Look to Your Muscles

It is had to describe in words, but guys and girls who train for the pump have a strange unnatural look to their muscles. The muscles are too rounded in my opinion. An attractive body has a more lean, angular look to it. The excessively large rounded muscles create kind of a “cheesy” look. What I mean by that is that when a person who trains for the pump wears normal clothes, like at a club, they look like a gym rat who is trying to dress hip. When people look at you, you don’t want them to think “gym person”. You want them to think…”that is an attractive looking guy or girl with a hot body”. This is a subtle but important difference.

5) The Pump Creates Excessive Muscle Mass

I am not against muscle mass. Really…not at all. I just think “excessive” muscle mass creates a very unattractive look. See each person has a natural amount of muscle mass that they look great with. A person with a small frame like Brad Pitt, would naturally carry less muscle mass than The Rock. They both look great although their amount of mass varies greatly. The Rock at one point did focus on mass and didn’t look as good as he does now. If people focus on functional strength, cardio fitness, and muscular efficiency without forcing the issue to gain mass, they will look much better. Unfortunately most personal trainers teach their clients to build muscle mass at all costs. This is why working out for “the pump” is so popular. The most efficient bodies have a high strength at a lower body weight. So training for strength without an increase in size is how to get a more efficient body. This is the polar opposite of what bodybuilders do.

6) The Pump is An Indicator For Muscle Growth But NOT Fat Loss!

Whenever my muscles get really pumped in my workout, I know that I am in a poor position to burn excess body fat. you see, to create the best conditions for the pump to occur, your body has to be “carbed up” a bit (as I mentioned earlier). This means that your muscles are full of glycogen, which is how your muscles store fuel. The other major fuel that your body uses is body fat. The problem is that your body will use all of this stored glycogen before it accesses your stored body fat. If your body is carbed up, your muscles will look great in the gym. You will look more toned, because as mentioned earlier the enlarged muscles will reduce the appearance of some of that body fat. The problem is that you won’t burn much body fat in that workout. Going into a workout in this “carbed up” state is a bad long term strategy to get lean and defined.

Training in a “Carb Depleted” State is a Better Strategy

I really recommend going into the majority of your workouts with as little glycogen in your system as possible. This is why I recommend eating very few calories leading up to your workout. I like to fast 4-5 hours before every workout to insure that my body is in a great position to burn body fat, not glycogen. You won’t look quite as impressive in the gym, but you will look MUCH better in the long term when you get to a low body fat percentage.

Keep the Reps Low, Build Strength Without an Increase in Mass

When you get stronger without getting bigger, your muscles will begin to display permanent muscle tone. You will gain muscle density and get a firm body that looks great 24 hours a day. A body built on the pump looks good while in the pumped state (in the gym), but poor the rest of the time. An example of athletes who train for strength without increasing mass is Gymnasts. Their bodies look defined at all times. As long as you train for strength without aiming for the pump and you keep your calories under control, you will not need to worry about excessive muscle mass. I also recommend following up your brief strength training workout with intense cardio. If you have never done tough cardio in a carb depleted state, you will be shocked at how much more effective it is for fat loss.

How Your Mind Plays Tricks on You in the Gym

Everyone looks much more muscular and defined in a pumped up state. A normal looking guy or girl can transform their body with a few reps of bench presses and look really ripped if his body is carbed up. This is psychologically rewarding…especially to guys and girls who like the bodybuilder look. When you go into the gym in a carb depleted state and train for low reps, your body won’t transform a few sets into your workout. What you see in the mirror is how your body will look 24 hours a day. It will be a weird transition for you, if you are used to seeing bulging muscles after 4-5 sets of curls. The great thing is that you will know exactly where you stand, and will know exactly how much fat you need to drop to look defined. If anything, you will look worse in the gym than you do the rest of the time. The decision is yours…look impressive in the gym or impressive the rest of the time.

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Rusty Moore

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{ 72 comments… read them below or add one }

DangeRuss January 16, 2008 at 2:07 pm

So i went and worked out yesterday and as i always do now i used lower reps around 4-6 but i noticed that i still get “the pump”. I’m working out in a carb-depleted state, i at a pear and plum at 1030 then worked out at 430. I worked my biceps, triceps, and shoulders, then i used an excercise bike on the interval setting for 20 minutes. Is it bad if i’m feeling a pump during my workouts?

Russ

admin January 16, 2008 at 2:24 pm

DangeRuss,

It really isn’t bad to get a bit of a pump. I still do as well…just don’t strive for it. When you diet strictly for a longer period of time you will notice less of a pump. I know my body is in its best fat burning state when I get less of a pump while working out. You can’t avoid it altogether.

Hope that makes sense,

Rusty

Adrianne January 16, 2008 at 10:54 pm

Hey Rusty, thanks for or all the info. I have a quick question. I’m currently working on Tom Venuto’s program , so far its working for me , but my Im not loosing as much weight as I used to loose when I went on fad diets. So my question is, in his book Tom Venuto’s recommends weight training with cardio, Im ok with the cardio part but I really dont wanna bulk up with doing weight training. I only use light weights (no more that 5lbs) Do you think its a better idea? I really wanna loose body fat especially my belly which is why Im doing intense cardio with (Barrys Bootcamp) .

admin January 17, 2008 at 2:45 am

Adrianne,

Tom’s book is great. Use that as a guide book, because his methods do work well. His focus is on long term weight loss, just like what I recommend. Avoid some of those fad diets. Tom doesn’t get as much credit as he deserves…his book is an exceptional value. You won’t go wrong in following his advice.

Rusty

PS: I advocate a different approach than Tom does…but both of our approaches work well.

star777 January 21, 2008 at 8:33 pm

Hey Rusty,
Do you have recommended reading for girls on how to weight lift for toning?
Thanks!

admin January 22, 2008 at 1:41 am

Star,

You have a good point. My site is great for women when it comes to dieting and cardio…the nice thing is that is 80% of the battle. At some point I am going to team up with a successful female personal trainer who only specializes in training women.

I am really picky, so I haven’t found this person yet. I’ll keep you posted!

Rusty

Brandon January 22, 2008 at 11:06 pm

hi, rusty I’m 18 years old im about 6’0 150-155 I am a skinny kid naturally, no one on both sides of my family is fat, so im an ectomorph i guess you could say. Ive read alot of your articles and im just taking things from each one to form what i think is a good routine but it could be completely wrong or at least im sure you could give some guidance to help me reach my goals faster. i’m trying to go for that Brad pitt Fight club look (who isn’t) or maybe andre birleanu (that dude from that Vh1 show) his body is tight check him out. i proly need to pack on some muscle, i look more like ed norton from fight club than brad pitt but see what you think of my routine.
5:40am- cardio 20 mins
6:10am-protein shake and clementine
11:30am-chocolate milk, apple
( by the way im in a high school lunchroom during this time, not the best food choices ya know.)
3:00pm-weight training + cardio
5:00-9:00pm- big meal eat probably around 1500 calories during this time, try to keep it healthy but there is only so much a kid living with his parents can do. I also work at a burger place where I handle fryars so its hard not to take some fries every now and then.
Im wondering if this is a good routine, i’m still a little confused with the weight training, the whole get stronger but no mass, im under the impression of working out in a calorie deficit with heavy weights and lift slowly without going to failure. is that right? or am I missing something? just looking for some suggestions to point me in the right direction to developing a totally kick-ass body, and I know you know how to get there. Holla back.

admin January 23, 2008 at 12:31 am

Brandon,

You are going to need to take a bit of a different approach than I typically recommend on this site. You have an extremely high metabolism. You should drop the morning cardio, because you won’t need it…plus the rest will help you get better results from your training.

Train for strength and performance. Do 5 sets of 5 when you lift, but really try to increase the weights. Even more emphasis on this than I normally recommend. Rest a decent amount in between sets, so you don’t compromise your ability to lift heavy.

Do high intensity interval training 3 times per week. At this point in time you won’t need to do it daily. Only do it 5 times per week if you begin to look soft.

Believe it or not, you are extremely lucky to be naturally skinny. Every bit of muscle you put on will stand out. Your diet doesn’t sound perfect, but who’s is? The great thing is that you have room to eat a little “looser” than most…for now anyway…that will change. So…get stronger and do really intense “sprinting interval” type cardio…it will get you the body you want!

Rusty

Susie January 23, 2008 at 12:40 pm

Hey Rusty. I have a question. I tend to gain weight from the waist down. When I lose weight so that my bottom half looks good my upper half looks to skinny. Should I do intense cardio and just work out with weights on my upper body? How often should I do cardio. I have about 10 pounds to lose. Thanks so much!
Susie

admin January 24, 2008 at 2:56 am

Susie,

You will be fine with 4-5 days of cardio per week. You are exactly right…I would stick to cardio and a bit of lifting for your upper body. Once you lose those 10 pounds, then you can decide if you want to do weights for the lower body…or more or less weights for the upper body. Right now, become a student of intense cardio!

Cheers!

Rusty

Immy January 24, 2008 at 10:32 pm

hi rusty this is a great site. i just want to clarify one thing about the reps that i do when weight training. how much reps should i do to achieve muscle tone without bulking up too much and making my muscle look amazing. should i also increase weight so i can reach these reps.

admin January 27, 2008 at 2:33 am

Immy,

Yeah…do less reps with more weight for tone. Do less overall volume. That will build muscle density instead of size, which is the key to permanent muscle tone.

Rusty

Benny March 12, 2008 at 5:05 am

Hi Rusty. I am really confuse with repetitions and sets.
After reading your articles, I came up with something.
Is it true if you do more repetitions; example 10 reps; you will gain more mass size?
My current workout style is :
I used to do 4 sets of 12 reps with increase in weight on every set but I don’t enjoy it and also I reduced 10 pounds in 3 months. Funny instead of growing muscle I reduced my fat.
Recently I change it. My new workout style is, I’ll start with 1 set of 6 reps with heavy weight to stimulate the muscle, continue with 3 sets of 10 reps with medium weight, and i’ll finish with 1 set of 15 reps with light weight. I find it fun this way and I enjoyed it at least.
Can I continue with my current workout style or is it wrong? Should I change with you style doing no more than 6 reps each set?

I am sorry for my complicated question and I really seek your advice.

NB: I am 6’0 with 140 pounds, probably in the hard-gainers category. I really like your idea of working out on empty stomach, so you’ll burn more fat while working out. I really don’t want to bulk up like those bodybuilders, but I was intending a little increase in size especially shoulder, back and calves.
Thank you.

admin March 12, 2008 at 10:08 am

Benny,

Your set and rep plan sounds solid. The reason why you want to lift more reps for mass is that a high volume of lifting is what builds muscle. The reason why you don’t see bodybuilders doing a lot of low rep work, is that is what builds muscle density (permanent muscle tone), but it isn’t very effective at building size.

If you want to gain size, lift the rep plan you outlined here and make sure you eat a quick digesting protein source with simple sugars after working out. I know this sounds wrong, but take non-fat milk and mix it with chocolate milk powder. This is the cheapest and extremely effective post workout drink ever. It tastes great too. One hour later eat a healthy well balanced meal. This post workout nutrition is what is going to add that little bit of mass you are after. Hope that helps.

Once you get close to the size you want, begin backing down on reps. Do 5 sets of 5 reps for two different exercises for each body part until those muscles get really dense and toned. This is when you are going to want to focus on cardio quite a bit as well. Once you get toned and want to get ripped…lift less sets and reps, but go a bit heavier for 3-5 reps…this is when you want to push your limits on cardio.

This plan will transform your body and you will look outstanding!

Rusty

Benny March 16, 2008 at 8:07 am

So in order to build muscle density, I have to do 5 sets of 5 reps.
Can I combine superset with your method, i.e. bench press of 5 reps of 100lbs, continue with 5 reps of 50lbs, 5 sets of these ?

Here’s a common question, isn’t doing low reps with high weights will make the muscle size bigger? Cause I really don’t want a ‘boobs’ on my chest [like those bodybuilders], instead I want a flat thick pecs instead.

I really appreciate your time and ideas.

Thank You :)

admin March 16, 2008 at 11:13 pm

Benny,

The muscle will not increase in size when you do a low volume of heavy lifting and you stop short of failure. The superset you described in called a “drop set”. This is an effective way to build muscle. I wouldn’t do them once you gain the amount of muscle you desire.

Rusty

Matt H. March 17, 2008 at 11:06 am

Rusty,

Hey man got a quick question for you, So this morning when i was at the gym(before breakfast of course) I was looking around and I noticed these meatheads who were walking around like they’re always hugging a tree. And their backs looked like tortus shells. I’m being serious. How can you possibly be that cool or attractive when you remind people of nija turtles. Anyway back to the question; please tell me everything you know about how to NOT EVER get the “tortus shell back”??? Im concerned man. Cause I’ve been coming to this site everyday now for 2 months. And I’ve been dedicated as f#%k to cardio for the fist time in my life, I’ve lost a decent almont of noticable bodyfat and I dont want to ruin EVERYTHING.

I’d really appreciate it man,
Matt

admin March 17, 2008 at 9:49 pm

Matt,

That is hilarious. I know exactly how to avoid this look. The reason they have this look in the first place is that their front delts and pecs are WAY stronger than their back muscles. The muscles in the front of their body is winning the battle and it pulls everything forward.

I have a simple strategy to avoid this. Train chest and back in the same workout. Make your very last exercise low cable rows. Go light and pull your shoulders back and push your rib cage forward to meet the bar or handles (I like the narrow grip parallel handles). Hold the cable handle in the flexed position while you try to really pull your shoulder blades together. This is the main reason that I suggest working your back after working your chest. You can avoid turtle back!

Rusty

Matt March 18, 2008 at 3:43 pm

Wait so your saying that when you have turtle back that it is caused by your chest and shoulders pulling everything forward and creating the bad posture or “turtle back”/”hunchback thingy”?
And its less about being overly muscular and more about overdevelopment of the chest in shoulders that create the illusion of the turtle?

matt

admin March 19, 2008 at 2:17 am

Matt,

The turtle back is more about bad posture than it is about massive back muscles. Obviously staying slim helps a ton, but it is mainly about bad posture.

Hope that helps,

Rusty

Bryan May 6, 2008 at 2:09 pm

Rusty, if i pyramid my sets 12, 10, 8 , 6 but continue to do cardio, basically not bulk up, but still break down the muscles, would that be ok? Or do you still recommend 5 and below rep wise?

admin May 7, 2008 at 1:32 pm

Bryan,

You can do pyramids if you aren’t concerned about gaining strength. I just did a post on this, because your question brought up a great point.

Pyramid Sets Are Bad for Strength Gains

Thanks for the “memory jogger”. Have a great one!

Rusty

Cenz June 2, 2008 at 3:20 pm

Hey Rusty,
I was just checking out the picture you posted in your comments from 1/5/08. Obviously, the girls look good. But do you think any one of them is doing strength training? Or could do a set of pull ups? Most of the girls on the site don’t look terribly athletic. Do you view these girls as examples of the training you advocate, or more as inspiration?

admin June 2, 2008 at 11:46 pm

Cenz,

I think those girls look great. A tiny bit more athletic would be ideal, but I bet no woman would complain if they looked like these women…men wouldn’t either. The ultimate female body is probably the women on the cover of “Shape” magazine…at least that is my definition of ideal.

Rusty

Emad July 23, 2008 at 6:08 am

hi Rusty,
thank you for sharing your experience and knowledge with us.
Im 6Ft and wieght 181Ib. my lower chest is soft and saggyand not hard. I tried high repetition work out but didnt work. althouigh i do alot of cadio (1 hour 3 tpo 4 times aweek after my high repetition work out)could you please advice me with a program where I get fit. I m not interseted in gaining more4 mass yet I iwant to nbe toned and ripped and have mucles as rocks. NEED HELPPPP PLEASE

Sterling Brown May 11, 2009 at 8:02 pm

I’ve been working out three nights per week for 51 years, except for three months in 1972 paddling a canoe from Pittsburgh to New Orleans. For 15 years I owned gyms. I always encouraged trainees to be stong and fit, not huge. I saw lives ruined by steroids — both men and women. At 5′ 10.5″ I weigh 160 pounds and have the strength to do whatever I want. That’s what’s important: usable strength. Also flexibility and endurance. I split it into upper body and lower body: low sets, low speed, moderate weight. I expect to still be training thirty years from now. Cut the junk out of your diet, get into a sensible schedule, stop checking out your biceps in the mirror, and you’ll be fine. Don’t forget to floss. Investigate the lost art of reading great literature. A world exists outside of you. Your neighbor is lonely. Say hello.

Montana August 10, 2009 at 3:54 pm

Im a very Narrow built woman waist and hips are nearly the same size Gentics i know…. but how do i slim down my upper body so i look some what proportion i build Muscle very easy on my upper body and have recently become Musculer and i HATE it how can i looose this Muscle……..

Nathan H February 11, 2010 at 3:18 pm

Hey Rusty,

Im 17 years old and im a tier 1 hockey player. I weigh 142 and im 5’5 so i for sure have size, not fat of course. Im playing juniors next year and im looking to get in peak shape, get stronger, and get defined and add a little muscle mass.

Here are my main questions: Is it ok too do heavy lifting for about 2 or three weeks to get my mass i want, then go back to low reps to get defined and get my muscles dense?

Two; I know i already have a six pack, i used to be able to see it very well. Will jump roping everyday for about 15-20 minutes and swimming 2-3 times a week be enough to bring my body fat down?

I also read your article on how to get six pack abbs, i noticed that you dont beleive in the crunches, situps and machines. I have been noticing many people do not beleive in this conventional stuff anymore. **Would workouts on excercise balls be ok? I need to tone my lower abbs, i just never feel any workout when i do planks.

Please respond back as i need advice from a trusted source. Thanks!

Luvnish November 26, 2012 at 3:47 am

Thanks for sharing this. I actually have been following your philosophy in my own way. I simply do free-weight work outs at home and a pretty good amount of cardio. That’s been working out fine for me so far.
And yes, my body stays lean even when I can’t work out for a week. But overtime, I’ve turned into a workout junky; my body needs the regular workouts else I feel sluggish.

Zee December 13, 2012 at 4:05 pm

Great article, don’t take everything for granted. The pump is a great feeling. Of course it all depends on your goal(s). It takes a lot of work and dedication and knowledge to be a big big body builder. Best of all, train so that you feel good and have confidence in yourself, that’s the best part. You feeling good and having confidence will make you achieve anything. If you feel good training to get bigger then do so, if you want too stay smaller and look good then do so. Don’t leave your core and legs out, those are the most neglected part, especially the legs. I been going to the gym since May of 2010, I gone from 220lbs to 165lbs and still counting as of today, im only 5-4 ft tall. I look great, sexier, hotter, whatever suits you, haha…get the idea. One last very very important matter, don’t hurt yourself with heavy weights, there is really no need to train with weights that you can only do 3-4 reps, its just not an effective workout; unless you competing, then forgot i mention it, Best of luck!

Anonymous January 7, 2013 at 9:32 am

Cleg Burris here. I read this article with great interest as the pump is the pinnacle of my session. Let no one tell you different. It is priceless and that’s just the way it is. I mean my pump last week keep my bike tire full all the way down to the store and back.

Jay January 22, 2013 at 7:35 am

I’m sorry but I do not agree with a lot of things you say. I am not a expert nor do I claim to be. The first thing I want to say is that women looking to get a good shape should absolutely do leg workouts especially squats.. simply google befote and after pictures to see the results.. also no crunches/ sit ups?!? Are you crazy? There is obviously a reason these exercises are staples. I personally do abs like this(with great results): one minute of correct sit ups, one minute of toe touches, one minute of bicycles, one minute of planks and then one minute of push ups.. 4 sets and call it a day. Sure not everything works for everyone but I bet my way works 100x better than yours:) anyways.. good day!

Tristan Van Cleave March 21, 2013 at 5:12 am

Rusty! I need your help so please answer this if you can! So, I try and follow your website advice because we share the same ideals about what is most attractive when it comes to fitness. Currently my goal for the last nine years has been to look like Bruce lee, and then after reading an arttical you posted that included a picture of Jared Letto I switched to him, but the idea is the same; lean, skinny, looks like a twig in cloths, looks amazing with his shirt off, although I need help! I have been working to get lean for the last three years, and since I had always been overweight as a child it’s been hard to master, (my fattest was 220lbs at 13 years old and I was 5’3 inches tall…so FAT!). Right now I’m 17 years old and I weight 160 and I have been lifting weights and doing cardio for the last 3 years, but since my body fat percentage is about 20% I don’t look anywhere close to how I want. I am a track and field runner for my high school, so since I am now injured, (training error cause my Achilles tendon to nearly tear) I can only do my workouts on the eliptical machine, arodyne bike, or walking at about 4 mhp at a 12% incline on a treadmill, and I just try and go for as long as I possibly can to avoid the resistance to build my legs. Well that was long winded but my question is this; since I know that my diet, (which I will get under control soon) is the only thing holding me back from getting lean, I want to know if that kind of activity is something I need to worry about as far as muscle gain goes because honestly I’m scared and stuck between a rock and a hard place because what I really want is just to get lean! But! I don’t want to gain anymore muscle at all. I also do upper body work mostly centered around pull ups, push-ups, dips, and various upper body dumbell exercises with the most weight I can and the lowest ammout of reps I can with the weights I own (a pair of 30 lb plate dumbells that I can evenly adjust between 30, 20, and 10 pounds), and another issue is that I’m not able to do cardio or weights in more than a few hours fasted state most days due to school. So, I guess what I’m asking is how do I prevent muscle gain in any part of my body (I’m as muscular as I want just not as lean) when I’m not able to run or lift weights in a more carb depleted state? Sorry if I’ve given you a puzzle here… I hope you can help. Also! I should point out that until this week I was doing the eliptical for 30 to 60 minuets a day 5 days a week and working out upper body twice a week by splitting chest shoulders and tris into one day and back and bieceps into another. Hope to hear from you soon! Yours truly Moody-Male-Teenage-Fitness-Geek.

mrapollocreedjr April 24, 2013 at 8:45 pm

Dude! Sounds like you just hit a plateau & prolly gave up after awhile on mass. Either that or you’re just not the one for getting bigger. I’m sorry, but id rather be the lion in the room than the scrawny cut up guy. In a brawl who would you really give it too, rocky balboa or John Cena. And girls love the massful big guy look.they love muscles, you know the old cleche’ size doesn’t matter? Nah! Size matters not just with muscles either. I’m a combo of both I’m cut with some mass. Whenever I post pics on fb with the pump, the ladies go bananas! Now if you’re too big with no cuts, you’ll end up looking all big & sloppy like mark henry or that new guy big E Langston. I admit that looks stink. But back to me, when I take my shirt off, I’m the 8-pack predator! I know what you mean about the pump with an out of shape stomach, cause I see that often, I’m thinking whenever I see this like “bet you won’t take that shirt off. He gave off the appearance of overall muscles but deep down if a girl asks him to take the shirt off, they’d persistently refuse! Lol. Personally I got the apollo creed look at his best with the traps shoulders six pack back muscles etc. I love the roman reigns look & the rock look. Say what you want but if you walked in a store with rock, from the sound of it dude, you wouldn’t exist that day! Get bigger man fill out your shirts with the arms busting out the sleeves! Train hard stay focused & progress will attract to you! Live long & prosper. Law of attraction!

Sir. Bob Geldoff November 5, 2013 at 7:17 am

Totally agree with Jay. Don’t get me wrong, your phylosophy will absolutely get an average woman an averagely-good body, but not a spectacular one. For a guy to get a decent physique it requires hours upon hours of heavy lifing, but for a woman to get your standard “good body” they just need to not be fat, basically. Every time I hear a woman say, “Look at that woman! She has such a good body”, the person they’re pointing to is just slim. That’s it. As Jay said, compare that to women like Myria Livia Pedron and Valeria Orsini (her more recent pics since she’s been lifting). I’m sorry, but you’re not going to get that body, those legs, or that ass by NOT doing squats or deadlifts. Most women want a big curvy bum and shapely legs. They don’t want to be all skin and bone, but they also don’t want any wobbly fat or cellulite on them. So if they don’t want their legs and bums to be BONE or FAT, what else is left? Muscle. Ladies, if you want legs and a bum like the two women I mentioned, squat and deadlift HEAVY.

And also ladies, don’t worry about “excess muscle mass”. A woman who’s not taking steriods or testosterone will NEVER get “bulky” even if they try. You’ll just look GOOD.

Secretos para Ganar Musculo November 7, 2013 at 12:54 am

Compound exercises are multi-joint exercises like
bench press, squats and bent over rows. There are days you need to stay away from
weights, on such days light cardio-pulmonary exercises are enough.
The best meals are those that are composed of slow-to-burn
food such as brown rice or oats.

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