I have just started a gym and doing weights, I have been doing weights before at home but light.
Anyway I have been given a routine and push day is basically:
Shoulder Press (Smith Machine): 8x3 reps
Incline Bench (Smith Machine): 8x3 reps
Bench Press: 8x3 reps
After each set I add weight, so as this was a trail and error stage finding the weight to start, I started at 5kg for each, and this is how it was:
Shoulder Press - max was 30kg (set 6) as I struggled on the 3rd rep, I did the last 2 sets but only managed 1 rep.
Incline Bench - max was 35kg (set 7) , same as above.
Bench Press - max was 35KG (set 7), only did 1 rep, I had no spotter.
Afterwards I didn't "feel the pump" and didn't feel it was intensive enough, if you know what mean (I hope), how can I improve on this?
Now what?
Moderators: Boss Man, cassiegose
Re: Now what?
Screw the pump. if you're progressing or will continue / start to progress more, that's all that matters, not how much you get pumped.
If the pump was that vital, you could just use something like NO-explode and then get mediocre results like many report to have gotten, so forget pumps so much and just focus on progress and if it stops happening, it's most likely to be a diet problem, so tackle that first, before wasting weeks on new workouts that yield little to nothing. If diet changes dont' do much either, then adjust workouts.
I know from experience, what the diet inadequacies do, when you think it's a training issue and waste weeks training in different ways for virtually nothing, only to go back to old ways with a modifed diet and get somewhere.
If the pump was that vital, you could just use something like NO-explode and then get mediocre results like many report to have gotten, so forget pumps so much and just focus on progress and if it stops happening, it's most likely to be a diet problem, so tackle that first, before wasting weeks on new workouts that yield little to nothing. If diet changes dont' do much either, then adjust workouts.
I know from experience, what the diet inadequacies do, when you think it's a training issue and waste weeks training in different ways for virtually nothing, only to go back to old ways with a modifed diet and get somewhere.
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scottgaran
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Re: Now what?
What are you trying to do, put on size or get stronger?
Re: Now what?
From what i was reading, awhile back on pump vs growth, pump is in fact a increase in the fluid in the muscle not the actual size growth due to tearing & rebuilding.The pump was achieved with more reps ( hypertrophy range ), though still moderate weight.Not as heavy as the low rep ( strength range ) weight would be though.Also the pumped results will " deflate " or diminish more quickly than the growth from gains derived from steady heavier weights and less reps, personal favorite 
Re: Now what?
The pump is simply blood flushing into the muscles. More going in than going out, hence the inflation.
Yo might possibly increase micortearing if the surrounding areas get stretched more, but for me, the size of a pump doesn't really have a tangible effect on Hypertrophy, or anything like that and is pumps are made too much of in terms of being talked up. They might have some effect on Hypertrophy, but not as much as some will have you think, like some people who talk them up big time, in relation to pricey supplements.
Yo might possibly increase micortearing if the surrounding areas get stretched more, but for me, the size of a pump doesn't really have a tangible effect on Hypertrophy, or anything like that and is pumps are made too much of in terms of being talked up. They might have some effect on Hypertrophy, but not as much as some will have you think, like some people who talk them up big time, in relation to pricey supplements.
Re: Now what?
I wish I knew where that article went, fairly sure it wasn't talking about blood, was an article on strength vs hypertrophy, been awhile so really not to clear on what it said now.