I always see videos of people showing their back workouts and how they get a crazy pump when training their backs. Am I in the minority when I say I never really feel a “pump” when I am training back? I always feel the DOMS after/the day after, but never the pump during the training. Does anyone have any advice? Or is this just the way it will be for me?
what does your back day look like?
sets, reps, movements, rest time between movements.
Well, I combine chest and back. The back portion mostly looks like this:
Superset 1:
3x12-15 DB or cable row targeting lower lats
3x12-15 Mid back pull
Superset 2:
3x12-15 Some version of a wide pulldown or targeting upper lats
3x12-15 Some version of a wide row
Trap exercise
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These at the beginning of back day helped me a lot:
You’re not alone, though. It’s not as easy to get a pump in something broad like back… especially not when you’re moving the blood around like in your example.
Getting a pump is about getting a ton of blood in there. An easy way would be something like a giant set at the end of your workout: 8-12 reps each of seated rows, straight-arm pull downs, pull-ups with minimal rest. Maybe 3-4 rounds of that with a minute in between rounds. You’ll probably get a solid pump. That doesn’t mean it’s going to grow you better than what you’re doing. I think the DOMS is probably a better indicator.
Great info! Thanks! I have been researching and have also seen to do an exercise that engages your lats prior to your back training (similar to your video) as well as slowing down and really feeling the squeeze during back training.
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Pump is irrelevant for hypertrophy. Poor innervation is likely why. If you’re performing the exercise properly you’re working the lats / back.
You can’t target lower lats or upper lats… I’d wager your form needs help. And super setting pulling movements is a terrible idea. Antagonistic groups maybe, but not the same stuff.
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Don’t slow your movements… it reduces mechanical tension. Ensure proper technique, exercise selection and execution.
I’m curious, if you do
- AMRAP set of neutral-grip pullups
- rest 1 min
- do another AMRAP set
- rest 1 min
- do one last AMRAP set of ng pullups
do you really not have a pump?
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