Pump and Grow: Ending Your Workout with 20 Rep Sets by Jason M. Stallworth, posted on January 27th, 2011
We all know that part of working out to build bigger muscles is achieving that pump; that feeling where your muscles feel like they’re about to burst. And one of the most effective ways to do this is by doing high rep sets. However we also know that we must overload the muscle with heavy weights in order to experience muscle growth. How do you achieve both? It’s simple; you combine both weight training concepts in the same workout.
This muscle building concept falls under the weight lifting technique I like to call powerbuilding. In this workout you’ll be starting out with a couple of heavy compound powerlifting exercises using heavy weights finishing with 3-4 sets of 20 reps for your final exercise. Lifting heavy weights at a lower rep range will help build strength and dense muscle mass while ending with 20 reps sets will pump more blood into your muscles. This is an excellent way to achieve maximum muscle growth.
Let’s break down the workout more in depth. You’ll start with 1 or 2 heavy compound movements which the first movement will be 3-4 sets of low reps (shoot for 5 reps). You’ll then move on to your second exercise which will more than likely be another compound movement. You should still use heavy weights for this exercise but your rep range will increase to about 8 reps. After that you’ll throw in a third exercise of 8-10 reps. Finally, you’ll do perform 3 sets of 20 reps on your fourth exercise.
This muscle building concept falls under the weight lifting technique I like to call powerbuilding. In this workout you’ll be starting out with a couple of heavy compound powerlifting exercises using heavy weights finishing with 3-4 sets of 20 reps for your final exercise. Lifting heavy weights at a lower rep range will help build strength and dense muscle mass while ending with 20 reps sets will pump more blood into your muscles. This is an excellent way to achieve maximum muscle growth.
Let’s break down the workout more in depth. You’ll start with 1 or 2 heavy compound movements which the first movement will be 3-4 sets of low reps (shoot for 5 reps). You’ll then move on to your second exercise which will more than likely be another compound movement. You should still use heavy weights for this exercise but your rep range will increase to about 8 reps. After that you’ll throw in a third exercise of 8-10 reps. Finally, you’ll do perform 3 sets of 20 reps on your fourth exercise.
Here’s an example of a back workout using this Pump and Grow weight lifting concept:
Deadlifts: 4 x 5
Bent Over Rows: 4 x 8
Lat Pulldowns: 4 x 10
Hammer Strength Rows: 3 x 20
You may decide to start out with 3 sets instead of 4 and that’s fine. Remember to use heavy weights but don’t sacrifice proper form. On your final 20 rep exercise don’t necessarily go light as you don’t want to merely go through the motions. Though your reps may be done faster you still want to feel the muscle every rep. Also, don’t rest more than 45 seconds between your sets of 20 reps. Once you’re done stretch those muscles worked and take in some protein, carbs, and creatine (or whatever post workout mix you’re doing). Train hard, replenish and grow.
Deadlifts: 4 x 5
Bent Over Rows: 4 x 8
Lat Pulldowns: 4 x 10
Hammer Strength Rows: 3 x 20
You may decide to start out with 3 sets instead of 4 and that’s fine. Remember to use heavy weights but don’t sacrifice proper form. On your final 20 rep exercise don’t necessarily go light as you don’t want to merely go through the motions. Though your reps may be done faster you still want to feel the muscle every rep. Also, don’t rest more than 45 seconds between your sets of 20 reps. Once you’re done stretch those muscles worked and take in some protein, carbs, and creatine (or whatever post workout mix you’re doing). Train hard, replenish and grow.
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