Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: online
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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
January 19th, 2005
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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Marc Is Looking For Your Best Tip About Fitness
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Stay tuned because next week, I'm going to send a very
different type of publication. I'm going to be asking each
and every one of you to:
Send Me Your Best Tip On Fitness and Bodybuilding!
This could be about nutrition, training, weight reduction,
gaining weight, etc. Anything related to your tips,
tricks, advice, suggestions or mistakes about the broad
subject of fitness.
There's quite a few people on this list that are very
informed when it comes to nutrition, training and weight
loss. And I'd like them to have a voice as well.
Here's how it's going to work.
Step 1- I'm going to send the request next Thursday
(January 26 2006) with some examples of what I am looking
for (advice, suggestion, mistake to share).
Step 2- Once it is created into a nice ebook, I'm going to
give it away to this publication so everybody can see what
everyone's tips, tricks, ideas, suggestions and
mistakes were.
Be on the lookout next week for this very special message.
It will take me some time to compile the book but once I
do, you'll be the first to know and all I'm asking for is
your input. You won't be asked to pay for this resource.
Full details to come...
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QUESTION:
G'Day Marc,
I've only been lifting weights for a few months and am a
bit confused about feeling the pump after wards. Before I
hit the gym I used resistance bands for a few weeks and
after that I would feel quite pumped and hard.
Now, when I lift at the gym under the instruction of a
trainer, I feel weak at the end of the session (which I
know is also good) however there is no pumped feeling. Is
the blood getting into my muscles or am I not doing enough?
Which is better for muscle gain? A pumped feeling or a weak
feeling.
Thanks for any info you have.
Cheers
Justyn
ANSWER:
Justyn,
Which is better, the pump or the feeling of totally
exhausting your muscles to the point of failure when it is
nearly impossible to pick up a pencil? Good question
because I can promise that one is asked a lot. People
love the feeling of being pumped and the blood flowing thru
their muscles. In fact, Arnold has quite a few
'interesting' quotes on this subject.
But really, what is better? The pump or the taxed feeling?
Let's get down to brass tacks...
A pump does not build muscle. But overloading and giving
your body a reason to grow does.
By the way...
There is some evidence to suggest that pumping the muscle
full of blood will help get more nutrients to the area and
therefore, help to build muscle. That is a weak argument
that a pump builds muscle but nonetheless, I have run
across that bit of debate.
While you might leave the gym feeling weak but not pumped,
that certainly doesn't mean you are not making some serious
progress. And in fact, some programs I've tried, I leave
the gym feeling completely weak but I'm not pumped at all
and I even have the feeling I could do more work but that's
not part of the program.
My strong hunch is...
That you love the pumps! I mean honestly who doesn't? I
know I do and that's why I found a little way to get the
best of both worlds. Sort of like having my cake and
eating it to.
It's called super setting. It’s not a new concept at all.
In fact it’s an old bodybuilding method but is foundational
and can give you a great pump but at the same time, leaves
you feeling weak and not wanting more.
Let me explain…
A pump is just the blood flowing to the area. You can get
a good pump without working all that hard. Giving your
body no reason to grow. But you can get a great pump.
Overloading your muscles doesn't have to give you a pump
either. If you engage in training that has you lift heavy
weights but only in the 4-6 rep range, you may not feel a
pump at all. But you will be weaker and you will get
stronger. Yet you'll lose the feeling of pumps entirely
because lifting heavy and resting simply doesn't give your
body a chance to get all that blood to the area like a
typical pump will do.
Needless to say...
Many just get frustrated and go between trying to get the
best pumps and actually working hard.
What they don't know is that super setting is the ultimate
way to work your muscle to a state of exhausting
(increasing the intensity) and yet get that massive pump
you've been looking to get.
Sample Pump Routine:
Incline Smith Bench Press (12 reps; slow, controlled reps,
70-75% of max)
IMMEDIATELY followed by
Incline Dumbbell Flyes (12 reps; 70-75% of max)
Keep in mind, this is just a sample but you are using
weights that are challenging, in a higher rep range and
following it up with another exercise that works the same
area.
All this means is that you are going to bump up the
intensity (forcing your body to grow) AND push blood to the
area to get a great pump.
You can even experiment with rest intervals so that it's
even more intense and the area you are focusing on is
totally pumped.
Please understand that a pump itself does not build
muscle. Overloading it, challenging it and giving it a
reason to grow does.
You can use various techniques to bump up the intensity of
any exercise, making it challenging without stacking on
super heavy weights and having long rest periods. You'll
not only get stronger and build muscle but you will get
that pump feeling back.
Don't think that one or the other is better or worse, it's
just different. But you can use techniques as I've shown
above to build muscle and get them pumped up as well.
Make sure you go to http://www.beginning-bodybuiding.com
and learn more about super setting and the various training
programs you can use to get a super pump and overload your
muscles and force them to grow. You can have your cake and
eat it too in the Beginner's Guide to Fitness and
Bodybuilding.
To Your Success,
Marc David
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FOLLOW-UP RESPONSES
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JUSTYN:
Hi Marc,
Thank you so much for the info. It's obvious that you have
a real passion for this industry, and more importantly, a
great deal of knowledge.
Keep up the good work.
Cheers
Justyn
MARC:
Thank you Justyn. Those kind of comments are why I'm doing
this. Hopefully to provide some value to this industry.
And I'm really glad you noticed the passion part. That is
most important to me!
Keep the questions coming when you have them. I can use
them to help out others that probably wonder the same
things but are afraid to ask.
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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Need Some Answers N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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Especially for Webmaster and E-Zine Publishers
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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