Reps After Workout

Bigger Stronger Leaner Competitive Bodybuilding
1

Do many people here, at the end of there workout, just blast out a bunch of reps to get max blood into the muscle?

2

I’ve done it in the past.

Not now that I’m back on DC, though.

3

I’m very goal oriented. Get in, get out sort of thing. So generally not really.

I have in the past, it would be biceps because it’s biceps lol

4

When lifing in the 6-8 reps i find it harder to get a good pump!

5

When I’m doing my own thing, and not following a program, (basically, the last 3 years,) I rotate this in and out. It’s fun and feels good, and feel that if not done in excess for an extended period of time is beneficial.

6

[quote]Chrispy61 wrote:
When lifing in the 6-8 reps i find it harder to get a good pump![/quote]

I do agree actually. For me personally it takes more like 15 reps to feel anything remotely like what I could call a pump.

Regardless I still rarely go above 12 reps.

7

nope, after doing FST-7 sessions, theMuscle group I hit that day is already too full.

I think the best ways to fill a muscle with blood are

  1. to squeeze as hard as you can during reps

  2. Stretch and Flex between sets

  3. Limit that range o motion near the end of a set. For example, on a cable preacher curl, go 5 or 6 full ROM reps all the while noticing where you feel the pump start…as you start to fatigue cut the reps ROM to just that position and only move from there to completion for another 3-5

4…keep those rest periods short

8

[quote]Chrispy61 wrote:
Do many people here, at the end of there workout, just blast out a bunch of reps to get max blood into the muscle? [/quote]

I’m uncertain what you mean by the end of the workout, but I may lower the weight and increase the reps on the last set of any given station. A multi-level drop set is a similar approach.

9

The problem with this approach, IF you are training for max strength during the session, is that you can induce a bunch of local fatigue which makes it harder to recover from the strength work.

A good workout will already put a bunch of blood into the muscles, there is no need to “pump” or “flush” the muscles after immediately after strength work.

If you want to do that, I would suggest that you separate out that kind of work by several hours, if not doing something like that the next day. This is why CT has his guys do the strength work in the AM, and then come back later to do the prowler work(which is essentially high rep work without the negative)

This page has a bit more info on it if you are interested:
http://www.T-Nation.com/strength-training-topics/501