how to get a PUMP

[icey_boi]

ok guys i know this seems a lil wierd but i cant get any kind of back pump at all. not in my lats or back at all i can get killer pump in my legs and arms and even my abs. but i cant get my back to get that "pumped" feeling.... like my muscles are going to explode out of my skin. i do seated rows, low cable rows, the lower back extention machine the lat pulldown machine, and uprite rows and nothing. i barely feel anything at all as far as a pump goes on my back.

so what kind of exercises do you guys do on back/lats day to get a killer pump. i duno what im doing wrong because my back is growing i just cant ever get a good pump on it. so wtf lol

thanks!

[L3]

palms up, shoulder width, chin ups

at the bottom stretch out COMPLETELY, pause 2 seconds, before pulling back to the top

2 sets till fail

2 more sets, static holds at the top, 20+ secs minimum

let me know how it goes ;)

[icey_boi]

i dont ever do chins... i duno why.

ill try that bro. "palms up" as in like a reverse grip? so im looking at the back of my hand rather then my fingers?

[icey_boi]

20 second pause at the top?> you do this?

[L3]

palms up, as in you are looking at your finger nails, not the back of your hand

yes i do the 20 sec static hold,, you can cheat a bit my pulling your knees up, when the 20 seconds is up do a very slow controlled release to the bottom and hang there a few secs to rly strech out

[icey_boi]

palms up, as in you are looking at your finger nails, not the back of your hand

yes i do the 20 sec static hold,, you can cheat a bit my pulling your knees up, when the 20 seconds is up do a very slow controlled release to the bottom and hang there a few secs to rly strech out

ok i know what u mean now. ill givver a go

[#8]

Bent over barbell rows with proper execution and form. This gives me a pump that lasts for almost 3 days sometimes. This is also the best exercise for putting on mass and strength in your back IMO, it has worked very well for me.

[marino]

i have found that the best pumps I get are from chinups and pullups without a doubt palms out and palms in mix it up old fashioned ways sometimes are the best way

[_Ragnar_]

t bar rows give me an awesome pump

[arcnspark77]

using lighter weight and working on getting a good squeeze will help too, alot of guys go to heavy and don't get a good mind muscle connection, just heaving the weight

[Amoral]

Even try one-arm seated rows

[tex]

rack deadlifts .....heavy and hard for 15+ reps will have you screaming......

[liquidfire]

Lower back - high rep deadlifts. 5 sets of 10 always messes me up

Upper Back - 1 arm DB row holding the DB at about 45 degrees to your body or tbar rows

These are what work for me...

[Ritch]

To get a pump all you need to do is follow the words to this song.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/0HtyF0jux2Q&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/0HtyF0jux2Q&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Seriously that song makes me want to punch somebody in the throat.

[JonnyO]

Sounds like your not lifting properly and using too much arms involved. Think of you hands as a clutch to just hold the weight. Your arms should be getting a minimal pump. Pull with your lats and feel the back muscles contract when doing any type or pull movement and get a good stretch at the end. Start of light and get used to the proper feeling it takes a while to get down but once you do results come and it doesnt take much to get a good pump. Mind muscle connection is a very powerful tool.

[flapjack]

http://www.poppers2u.com/shop/images/power_up_pump.jpg

[Ritch]

^^^ Ha ha ha...

[z83]

dianabol, period

[VIPpits]

So hows the back? Gettin pumped yet?

[rickyboy36]

using lighter weight and working on getting a good squeeze will help too, alot of guys go to heavy and don't get a good mind muscle connection, just heaving the weight

I agree.Lighter weight with a slow negative is what does it for me

[inxs4u]

Seated Rows give me a massive pump with out fail.