This web-exclusive program is guaranteed to balloon your bi's and tri's
By Jim Stoppani, PhD | Photos by Marc Royce
Are you fairly happy with your overall arm development but still seeking a little extra muscle growth and definition in your guns? Amp up your training intensity by going for the pump during your workouts with our "Pumped Arms" program.
Nothing feels as good in the gym as a great pump. But there's more to the pump than how it feels and how impressive your arms look with an extra inch or two of size. The pump is the result the buildup of metabolic waste products in the muscle that are released during the workout. This waste creates a concentration gradient that draws water into the muscle cells (think osmosis), causing swelling that places a stretch on the muscle membrane. The stretch is believed to signal the muscle that it needs to grow to accommodate the greater water volume inside its cells.
The best way to induce the greatest muscle pump is to create a large surplus of metabolic waste products and to maintain that surplus inside the muscle cells. You can do this by training with high reps and minimal rest. Consequently, this will also boost growth hormone (GH) levels, driving muscle growth and stripping off bodyfat—alas, training for the pump also means training for more muscle and more definition.
PROGRAMMING THE PUMP
The "Pumped Arms" program gives you a grueling biceps and triceps superset workout in Weeks 1—5 and an even more brutal triceps/biceps giant-set workout in Weeks 6—10.
Follow this split during the 10-week "Pumped Arms" plan:
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