09-26-2018, 12:46 AM
I'll throw my 2 cents in here more as guidelines than maybe suggestions, for myself. I overall think pump sets (like any other set) should be highly individualistic, along with what techniques are used. For example, chest is a weak point for me, and when I tried to do fly pump sets (with say 5's into the hole with partials from the bottom), often my shoulders would get goofy and the set would terminate because of that, and not my pecs, by changing what I was doing, I put the focus back on my chest.
Overall, IMO the BEST pump sets are those that you can devise a way to push the set well beyond failure, but safely. Basically combining some type of metabolic work as a standard pump set would, and then by either varying tempo / grip / technique and extend the set. For example some of my favorites right now.
Biceps: Machine Curls 5's into the hole with an open palm, go to failure on partials with an open palm, then close your grip, should be able to bust out another 6 to 8 partials
Back: 1½ reps at about a 2/2 tempo. Rep or 2 shy of failure, switch to standard reps at a 1/1 tempo. Should be able to get another 6 or 7.
Chest: Pec Fly, triple thirds with only the isometric at the top (instead of middle and bottom). Because of the cam system on most peck flies, when you ge to failure at the unilateral movements, you should be able to do another 6 to 8 standard rep flies with both arms bilaterally.
Calves: Reverse 21's done ultra strict. 7 full reps, 7 reps partial top, VERY STRICT partials from the bottom til failure or almost failure, and then controlled bouncing failures til you want to cry.
But overall you get the idea. That coupled with a good good stretch very often gives me the best DOMs out of any set type FT has to offer.
Overall, IMO the BEST pump sets are those that you can devise a way to push the set well beyond failure, but safely. Basically combining some type of metabolic work as a standard pump set would, and then by either varying tempo / grip / technique and extend the set. For example some of my favorites right now.
Biceps: Machine Curls 5's into the hole with an open palm, go to failure on partials with an open palm, then close your grip, should be able to bust out another 6 to 8 partials
Back: 1½ reps at about a 2/2 tempo. Rep or 2 shy of failure, switch to standard reps at a 1/1 tempo. Should be able to get another 6 or 7.
Chest: Pec Fly, triple thirds with only the isometric at the top (instead of middle and bottom). Because of the cam system on most peck flies, when you ge to failure at the unilateral movements, you should be able to do another 6 to 8 standard rep flies with both arms bilaterally.
Calves: Reverse 21's done ultra strict. 7 full reps, 7 reps partial top, VERY STRICT partials from the bottom til failure or almost failure, and then controlled bouncing failures til you want to cry.
But overall you get the idea. That coupled with a good good stretch very often gives me the best DOMs out of any set type FT has to offer.