Comments on: 6 Reasons You Should Avoid Training for "The Pump" http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/ Fitness Tips To Get Lean and Toned, Not Bulky! Fri, 18 May 2012 17:04:27 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Nathan H http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-346711 Nathan H Thu, 11 Feb 2010 19:18:28 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-346711 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! 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!

]]> By: Montana http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-258673 Montana Mon, 10 Aug 2009 19:54:56 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-258673 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........ 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……..

]]> By: Sterling Brown http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-198583 Sterling Brown Tue, 12 May 2009 00:02:24 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-198583 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. 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.

]]> By: Emad http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-58811 Emad Wed, 23 Jul 2008 10:08:28 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-58811 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 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

]]> By: admin http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-42947 admin Tue, 03 Jun 2008 03:46:08 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-42947 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 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

]]> By: Cenz http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-42792 Cenz Mon, 02 Jun 2008 19:20:07 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-42792 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? 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?

]]> By: admin http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-33801 admin Wed, 07 May 2008 17:32:18 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-33801 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. <a href="http://fitnessblackbook.com/strength-training/pyramid-sets-are-bad-for-strength-gains/" rel="nofollow">Pyramid Sets Are Bad for Strength Gains</a> Thanks for the "memory jogger". Have a great one! Rusty 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

]]> By: Bryan http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-33370 Bryan Tue, 06 May 2008 18:09:24 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-33370 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? 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?

]]> By: admin http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-20442 admin Wed, 19 Mar 2008 06:17:52 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-20442 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 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

]]> By: Matt http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-20329 Matt Tue, 18 Mar 2008 19:43:41 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-20329 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 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

]]> By: admin http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-20181 admin Tue, 18 Mar 2008 01:49:44 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-20181 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,

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

]]> By: Matt H. http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-20067 Matt H. Mon, 17 Mar 2008 15:06:42 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-20067 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 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

]]> By: admin http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-19911 admin Mon, 17 Mar 2008 03:13:47 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-19911 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 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

]]> By: Benny http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-2/#comment-19791 Benny Sun, 16 Mar 2008 12:07:42 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-19791 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 :) 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 :)

]]> By: admin http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-1/#comment-19008 admin Wed, 12 Mar 2008 14:08:18 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-19008 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,

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

]]> By: Benny http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-1/#comment-18979 Benny Wed, 12 Mar 2008 09:05:06 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-18979 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. 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.

]]> By: admin http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-1/#comment-11672 admin Sun, 27 Jan 2008 06:33:08 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-11672 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 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

]]> By: Immy http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-1/#comment-11541 Immy Fri, 25 Jan 2008 02:32:04 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-11541 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. 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.

]]> By: admin http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-1/#comment-11476 admin Thu, 24 Jan 2008 06:56:49 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-11476 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 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

]]> By: Susie http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/comment-page-1/#comment-11396 Susie Wed, 23 Jan 2008 16:40:02 +0000 http://fitnessblackbook.com/muscle_tone_strategies_/6-reasons-you-should-avoid-training-for-the-pump/#comment-11396 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 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

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