Pre-Party Pump Routine

Got a trip coming up to Vegas with the RFE (Renegade Fitness Entrepreneurs) Mastermind group.

It’s mostly business, but of course some fun will be had as well :)

As we were going through and making plans for the weekend, for some reason it got me thinking about the pre-party pump routine we used to do back in the day.

Because when you have a big night out, it’s CRITICAL to get your arms hugging your sleeves as tight as possible.

It’s a little embarrassing to admit, but true :)

And even if you have no plans to hit the club in your smedium Express shirt anytime soon …

The routine in today’s article can still help you.

You’ll get LONG term muscle gains from it …

But you can also use it right before a big photo shoot, or before you’re about to hit the beach, or any time you want to look your best.

Now back in the day, we’d just take our pre-workout mix, and then do 100 pushups as fast as we could, in as few sets as we could.

And that would get you pretty swoll!

But 15 years later, I have discovered a MUCH better way :)

It’s the Anabolic Finishers protocol I mentioned the other day.

Here’s what your pre party pump routine looks like – this one focuses on the shoulders and back:

* This workout is done using bands to restricting the outflow of blood from the working muscle group with the use of some form of tourniquet, typically a blood pressure cuff or knee wrap.

* Apply the bands with a level of tightness that allows blood to flow into the muscles, but that will restrict the outward flow so as to elicit a pooling effect in the target muscle you are working.

* If you can barely move your limbs while they are occluded, then chances are the bands are too tight, and if you are not in absolute agony by the end of your session then you probably need to tighten the bands a little!

* As a general rule of thumb, the most common recommendation regarding band tightness is to tighten them to approximately 70% of maximum tightness. This will allow blood to flow into the muscles while still preventing the venous return out of them.

* The studies proving the benefits of occlusion training typically used around 20% of subjects’ 1RM – keep this in mind when selecting your weight.

* Take a couple of minutes rest between each exercise to remove the bands, compose yourself, and then reattach the bands after a minute or two.

#

Pre-Party Pump Routine

A Workout

Pull Ups

• 1 x max reps (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

Immediately followed by…

Rear Delt Dumbbell Fly on a Bench

• 1 x 30 (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

B Workout

Lat Pulldowns

• 1 x max reps (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

Immediately followed by…

Dumbbell Lateral Raises

• 1 x 30 (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

#

LIGHTWEIGHT BABYYYYYYYYY

Try this one next time you need a pre-party pump.

For the full Anabolic Finishers program, click here:

=> Anabolic Finishers

And have a great weekend!

- Forest Vance
ForestVance.com

PS - The other big improvement to the pre-party pump routine in the last 15 years is the quality of pre-workout supplements.

We used to take a stimulant – laden mix that would JACK you up! – but let you down an hour or so later.

Now there are MUCH better alternatives – ones that work just as well, but won’t get you so wound up … and that are a lot better for your health in the long run.

Here’s the pre-workout supplement I take and the one I recommend that you take as well.

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