In this workout team ALLMAX athlete and natural pro bodybuilder Andre Rzazewski will be performing a Progressive Giant Sets workout. The idea is to maximize the pump by performing a high volume of training with very little rest.
His first set will consist of 4 exercises performed back to back with no rest.
Each exercise will consist of 10 to 12 reps.
In each subsequent set he will add 2 exercises in addition to those performed in the previous set. So set #2 will consist of 6 total exercises, set #3 will have 8 total exercises, and so on an so forth.
What is the pump? Each repetition causes a stretch and contraction in the muscles, forcing blood and nutrients into them, causing them to elongate, swell and the muscle fibers to tear.
If your goal is to increase muscle mass, then the main goal of each weight training session should be to create the biggest pump possible in the target muscles by employing a number of effective isolation motions.
By employing isolation motions to create a voluminous pump, you should simultaneously fully fatigue and tear as much micro muscle fibre possible.
Creating a pump is only part of the equation. The muscle must be fully fatigued in order to stimulate it to facilitate hypertrophy (muscle growth). This is done by creating adequate time under tension (TUT) and attacking and taxing the muscles from all angles with a prescribed number of exercises, sets and repetitions.
Change, Variation and Increased Resistance
In nature, each stimulus has a response. The response by the human body to resistance training is to add an increased amount of muscle to repair the damaged area to compensate for the amount of stress placed on it during the previous training session. This is the reason we build muscle – so the body doesn’t have to work as hard to perform the same task each time. If the amount of resistance is increased along with variations in the exercises from session to session, the body will continue to adapt and add muscle mass as a result of this. However, if the stimulus remains constant, the body will become conditioned to it and over time the increase in muscle will plateau.
Progressive Giant sets for Colossal Pumps & Growth
One can maximize pump and completely shock the body with new stimulus by training in giant set fashion. Giant sets are 4 or more exercises performed back to back with minimal rest between sets. Progressive giant sets are sets of 4 or more exercises performed back to back in a circuit, with two additional exercises being added to each successive circuit. Exercises will consist of 10 – 12 reps per set. For example:
Set 1: 4 exercises (48 reps)
Set 2: 6 exercises (72 reps)
Set 3: 8 exercises (96 reps)
Set 4: 10 exercises (120 reps)
Set 5: 12 exercises (144 reps)
Set 6: 14 exercises (168 reps)
Performing this many sets and repetitions will create the largest pump possible and can expand your arms up to an inch in size during your session!
This blood volumization process is optimal to stimulate new growth by expanding muscle fascia beyond its previous limits!
Window of Opportunity
It should also be noted that during the training session, the body is pumping 4-8 times its regular amount of cardiac output (blood volume) from 5L/min to 20-40L/min.
This is an optimum time to intake nutrients which are beneficial to enhance pump, growth and recovery.
Furthermore, intake of properly timed vitamins/minerals and nutrients before, during and after training will optimize results, in addition to adequate amount of recovery time between weight training sessions.
My recommendations for pre, intra and post workout pump optimization nutrition and supplementation follows below.
Intensity & Explosiveness
What is intensity? Intensity is the amount of mental and physical energy that is recruited to perform each and every set. Intensity should be varied from one set to the next, depending on whether it is a warm up set or working set. During the warm up sets, the focus should be just that; to loosen, elongate, lightly contract and warm the muscles for the impending punishment about to be placed on them in the coming working sets.
Once adequately warmed up and prepared for battle, apply as much mental focus and physical energy into the set as possible, trying to build the biggest possible pump and bombard the muscles until they are fully fatigued. These explosive sets, using moderate weight, will trigger the cascade of hormones responsible for stimulating muscle growth, not just in your arms, but in each and every muscle fiber in your body! This is how to forge a physique with cartoon like proportions and definition!
Optimizing the Pump
Although not necessary to achieve a pump, adding a pre-workout supplement 20 minutes before your training session can yield you noticeable improvements in intensity, vascularity, overall pump and endurance. These “pre-workout” supplements typically include a highly potent combination of L-Arginine, Ginko Biloba, Ginseng, Caffeine, Green Tea and Beta Alanine, to name just a few.
MUSCLEPRIME is in my opinion the most effective pre-workout supplement available. It gives you just enough stimulants to maintain focus and intensity, without feeling sketchy or sick to your stomach. The pump is amazing, and you feel like you can train for hours.
After training with a pre-workout stack you probably won’t ever train without one again!
Furthermore, the meals you eat before and after your training are both key in not only achieving maximum pump and performance, but to also assist you in recovery and growth. Timing is extremely important and can be the difference between using carbs to replenish depleted muscle glycogen (and to help you grow), or being stored as unwanted body fat. Diligence to backing up your session with properly timed nutrients will pay huge dividends in the form of new mass!
Nutrition & Supplement Timing*
Here is my favorite pre, intra and post-workout combination for sleeve stretching pumps, roadmap vascularity and optimum recovery and growth!
2 hours prior to workout – 10 oz Chicken Breast, 12 oz Sweet Potato, 10 Asparagus spears