subject: Blast And Pump Workout [print this page] The Blast and Pump Workout is a little workout we at getbiggerarms.net like to call a Man Maker I know a lot of you are used to pumping your arms with those high rep sets of 3 or 4 per exercise. I bet you walk out the gym feeling huge dont you? Well you are forgetting one thing about building muscle. You need to actually stress the muscle in more ways than one. You have two different types of muscle fibers. Fast twitch and Slow twitch. Slow twitch fibers are the fibers you use when doing any muscular activity that demands endurance. A set of 15 curls (believe it or not) requires a certain amount of muscular endurance. You use fast twitch muscle fibers when you do a bench press for 2 to 3 reps. For reasons I wont ever understand, people are so afraid to lift in low rep ranges to build up the smaller muscle groups. You will put excessive strain on your joints if you lift like a moron. But if you leave your ego at the door and use your bicep to curl the weight and not your hips, hamstrings, and lower back like I see a lot of 160lb guys do when they try to curl a 115lb bar, then you will be perfectly fine.
The blast and pump workout is a true bodybuilding workout You need to implement both phases of the program to get bigger arms. The Blast portion of the workout trains your fast twitch muscle fibers and the Pump portion targets your slow twitch muscle fibers. Implement both for explosive muscle growth.
For the blast portion of the workout I recommend choosing exercises that are easy on the joints. Cable curls, Incline DB curls, or preacher curls. I would NOT use straight barbell curls. Youll instinctively go too heavy and youll be using momentum of your hips instead of your biceps to curl the weight. For the PUMP sets, the barbell curl would be a great choice because youll be using really light weight.
Choose 2 exercises you would normally do for pump work. Cable curls are a good example of this but pick a weight that only allows you to complete between 4 and 6 reps. Do 4 sets, then move onto your next two exercise and repeat 4 sets of 4 to 6 reps.
Once you have completed this Blast portion of your workout move onto the Pump phase. Choose 2 exercises. I recommend Straight Barbell Curl and Hammer Curls. Do 2 sets of 15 to 20 reps each exercise then run to your nearest protein shake and chug it. You will have destroyed your biceps and your muscles will be begging for nutrients.
