Pump

[pyrolee]

What factors affect achieving a pump?

I've noticied from my training that my forearms, chest, and especially biceps pump up easily. However, the rest of my body, most notably my triceps and shoulders, just seem to become tired/exhausted and can't lift anymore rather than "pump" up and burn.

Also, is a pump a necessary indicator to ensure that the workout was productive and lead to hypertrophy/gains?

My physique has continued to improve due to my workouts, but I am concerned that I may be doing something wrong because I don't achieve a pump in every body part. I don't want to short-change my gains because of an error in my training, form, etc. so any advice would be appreciated.

I want to improve my triceps especially. This is my current workout for triceps which I usually group with shoulders and forearms on a particular day:

Warmup

Bench dips - 3 x 12
Close Grip Bench Press - 1x12, increase weight, 1x10, increase weight, 2x8
Standing Military Press (I press up all the way to the top for tricep work) - 1x10, increase weight, 2x8, decrease weight 1x12
Dips - 3x8

Cooldown

By the time I get to the 2nd and 3rd set of the dips my strength is spent but I don't have a pump, just a muscle "failure/exhaustion" feeling.

I do a lot of supersetting on this day. 1 set of side laterals followed by 1 set of bench dips etc. The military press and dips are regular sets and not supersetted with anything.

Also, I know it's important to periodize your workout, so I change the day, volume, weight, and order of the exercises often.

[OhDuKwon]

This is almost like someone saying "Oh I'm sore after my workout from yesterday! I'm gonna get really strong now!"

[compleks]

Pump isn't an indicator of an effective workout.

[mr popular]

the pump is a good finisher because it rushes blood and nutrients into the target muscle group!

if you want to get a pump in your triceps and shoulders, they will probably require a smaller exercise like upright rows, lateral raises, extensions, or dumbbell kickbacks

when i workout, i do my basic heavy big-muscles lifts... then a few smaller muscle lifts, then i finish with a good light exercise to pump as much blood into the target muscle as possible

[Steve]

Without reading the thread, pump is a function of intensity times the time under tension.

[DeeJay]

I have a mediocre pump in my chest and triceps.

[Swartz]

I always get a good pump with every bodypart I work out. Just easier to notice with certain ones I suppose.

[DeeJay]

It's probably because your not very big or something so a slight inscrease looks overly impressive.

[Swartz]

Yeah you're probably right, but not really. I used to be quite skinnier than I am now and it was the same relation. I noticed a good pump then and I still do now. It's just been relative to my size as I grow.

[pyrolee]

This is almost like someone saying "Oh I'm sore after my workout from yesterday! I'm gonna get really strong now!"
Yeah I see where you're coming from. I know soreness does not equal massive gains or anything like that, but I wasn't sure whether the pump was an indicator of a more effective workout.

Pump isn't an indicator of an effective workout.Thanks!

if you want to get a pump in your triceps and shoulders, they will probably require a smaller exercise like upright rows, lateral raises, extensions, or dumbbell kickbacksI'll incorporate these more into my workouts.

Without reading the thread, pump is a function of intensity times the time under tension.Makes perfect sense. In a barbell curl my biceps are under more tension compared to an overhead press where I "lock out" at the top of the lift.

Thanks for the answers everyone.

[Nabil]

i always get massive pumps everywhere. In fact sometimes its really annoying because i take pictures while im pumped, and then show it to normal people (ie people that dont know anything about working out or exercise etc.) then they dont believe its me at times...idiots
but that quikly changes after i take them to the gym...still i cant take every1 :S

[Steve]

Sort of like that one before/after picture Antoine took and everyone was like "OMG IT'S A MIRACLE HE MUST BE ON ROIDS"

But it was really just before and after a workout haha