Welcome to the dynamic pump, this article advances deeper into the topic of how to produce a stronger upper arm muscle pump! I encourage everyone's interest on this topic, But… Some of this content is beyond the beginner level
In my last article 'your muscle pump' we investigate the
understanding of what a pump is: and how to achieve it. In the muscle pump...
I also mentioned different ways of producing a stronger pump by changing exercises and intensity levels by really pushing the boundaries to produce a stronger pump, even going beyond the burn, So… That's what we're gonna do!
I often get asked what is Dynamic Weight Training? how can I work out dynamically, and what can it do for me?
Weight training, bodybuilding, power-lifting, etc. have all been around for some time. So what I’m about to share with you about increasing your dynamic pump is not a brand-new concept on weight training: but…
Moving closer to the point: as a drug-free lifter, especially in my early days I could never understand why it was so difficult to gain muscle mass and strength?
Training dynamically is a mixture of strength based movements: (Myofibrillar hypertrophy) that are also tightly monitored and cycled with dynamic pump exercises: e.g. (Sarcoplasmic hypertrophy) training.
Most people that train at a commercial facility will develop a pump to varying degrees depending on your goal and athletic level. The dynamic pump goes beyond this, Dynamic is highly energetic, constantly pushing forward to the purpose of your goal...
To be dynamic is to be a part or the sum of other moving parts, hence…
Training with exercise variety and angles, frequencies, changing rhythm and tempo in your rep speed and above all... keep it Intense! Training drug-free is hard work, so... train intelligently to see rewards from your efforts unfold in the gym and Train Dynamically!
The next time you go to the gym, if you’re a serious lifter, look closely at the people working out there. If there are more than 15 or 20 people working out, before you; actually start working out... look and see what most people are up to.
Most people train until they are mildly tired and then put the weight down. If you’re a beginner or intermediate, this is understandable because the bodies muscles, tendons and central nervous system are not yet developed enough to handle any more at this point.
There are also others who come to socialize, while others come for casual exercise because that’s what their goal or intention is. Then are others that have increased their strength and size gains, just as there are others that try hard, but do not!
You’re only in your weight training where you want to be: if you want to be someplace different and take your biceps development to the next level, the dynamic pump will take you there!
Because you push so much harder, often going beyond the burn with different, ever-changing and rotating exercises, the feel of the Dynamic pump is a new level in anaerobic achievement! This pump can last up to several hours after an arm-workout.
Once you’re warmed up, exercises are rarely performed in a one set series, the only exception to this is: if you’re performing one exceptionally heavy compound exercise. But…
Because this article is about producing an exceptional pump, compound and isolation exercises can all be used dynamically.
I like to use some compound exercises to shake up the central nervous system (keeping it off balance) this keeps new stress and stimulation working at its peak.
Some question the method:
Saying isn't that just circuit training? Circuit training is different, involving different stations, to work upper and lower body through-out the workouts duration...
This primarily focuses on increasing athletic endurance, by-performing general training exercises, that have little to do with building a compounding pump.
The dynamic pump is used to focus attention on one particular muscle group and push it almost to the point of collapse, to force as much blood into the fibers as humanly possible.
The dynamic pump you create should be under constant scrutiny leave no stone unturned with your exercise verity, volume and goal driven intensity, to increase muscle size; I won’t kid you…
Training dynamically is not just picking up a barbell doing 10 reps until you’re tired and putting it down... there is nothing wrong with that type of training, most people do train that way. But…
Dynamic weight training goes several steps beyond, setting the
bar down after nine or 10 reps; just because you’re too tired to use that level
of resistance, does not mean you’re too tired to keep training.
Johnny pump: performs 10 repetitions of barbell curls until tired and sets the bar down.
The dynamic pump: e.g., you pick up the barbell with a slightly wider than shoulder width grip you pull the bar up till it’s within 8 inches of the chest, and squeeze like hell on every rep until your biceps simply cannot stand it any longer...
You immediately step into the next exercise and perform a set of alternating dumbbell hammer curls, pulling the dumbbell across the chest and squeezing it at the contraction point on each rep.
If you think you have even one ounce of strength or a tiny bit more room in your biceps for a bit more blood to be pumped in, perform a set of narrow grip EZ-bar Scott curls. This is an old technique and if you perform all three this in fact would be classed as a Tri-Set. So...
The concept of Tri-set training is not new, but pushing the boundaries and going beyond the burn in the dynamic pump, if you haven’t before; you may find is very new and very different from the exercise, performed by Johnny pump!
This can also be achieved by performing Drop, Descending or Pyramid sets. The key in increasing your dynamic pump is by pushing well beyond what you maybe used to.
The road to strength and size gains is not an easy one… but then again… What does easy have to do with building greatness!
All body parts including the biceps and how you train them
should always be assessed honestly!
How to assess the biceps – look at your biceps honestly for what they are, first by identifying and assessing weak points and their counterparts, the biceps naturally have better and bigger development on the inside or long head than the outside shorter head.
The dynamic pump brings other things into consideration, focus on the weak areas first.
Look at the bicep muscle group, as a rectangle the top of the rectangle would be the upper, lower part would be the bottom, look at the left and right side as inner and outer parts of the bicep.
Breaking the muscles down like this makes it easier to designate tough to beat hard-hitting dynamic exercises to force these areas of the rectangle into new growth.
Concluding the dynamic pump:
The dynamic pump is focused on the biceps in this article, but using the dynamic method can be used on any body part with equal intensity as the biceps. The biceps themselves are quite small in comparison to many of the other bodies larger muscle groups such as, back, chest, or legs.
If you're not used to this type of intensity, then-take it one day at a time, the pyramids were not built in one day so don't expect your biceps development to be any different, work up to it slowly. Always be sure you're well warmed up, don't be fooled, this type of training is intense...
If increasing the size of your pipes and vessels is your goal this year. Then give my method a try. You might be very surprised at what you will see in the Mirror in a short time.
For natural guys, the dynamic method, bar nothing does work! The only thing you have to do is, supply the sweat!
You will find with this type of training boredom is nonexistent in your training, and training plateaus come and go as fast as you arrive at them.
I hope this article sparks inside of you, the reality of building bigger arms without drugs, you can do this!
Summon your all of your Motivation, focus on your goal, and make all of your determination, take you there! DWT