Reactive Pump™  Training

1 - Leg Curl

Do 2-4 warm up sets to get you started. Start with a working set of 12. On your next set add a little weight and do 10. On your third set add a little weight and do 8. Throughout these sets I want you to have someone very gently push down on your lower back so that your hips are down and your hamstrings are doing all the work. On your 4th set (drop set), I want you to use the same weight you did for the set of 8 and shoot for 8 reps again, but don't stop there. Drop the weight down and do another 8. You still aren't done. Drop the weight down again and go to failure. The goal is another 10-20 reps, so push yourself, but use perfect form so we get your hams as pumped as we can.

2 - Chain Squat

We're doing these again this week for sets of 6. The only change I want you to make is to use a different bar (could be a Buffalo bar, or Safety Squat bar, or even a Spider bar if you're one of the few that has one). This will change the mechanics of the squat slightly, but our goal is still to perform explosive reps! Remember, look for that "switch" when you feel the weight all of a sudden get lighter out of the bottom, and your explosiveness increases. Always keep that in mind when doing these.

As with last week, once you've worked up to your weight, we're going to add a chain on each side with each set. We're going to keep adding chains until you lose your explosiveness. This could happen with 3 sets with chains or maybe 5, we'll see. It'll be interesting to see how this compares to last week and where you ended up! For now, we'll call this 4 work sets.

REMINDER: The way you load the chains is important. I want you to have 3 to 5 links touching the ground when you're standing straight up. When you descend, you should get low enough to where you feel the bar lighten up as the chains deload - then BLAST back up.

3 - Banded Leg Press

What you'll be doing is attaching one band on each side of the leg press. The trick is to fight the resistance as the bands try to pull the platform down. Be aware this is a very tough way to leg press. On these you'll be doing sets of 8. Do not lock these out, and fire away like a piston – up and down nonstop. Don't just drop the weight as it goes down against the force exerted by the bands or you'll lose the reason for doing them in the first place. Control the weight as it goes down and ram up to ¾ lockout and then right back down. Get to your working weight in a few sets. You should be very warm from the squats. Do 4 sets of 8.

NOTE: I want you to attach 1 Pro mini band on each side this week. We'll work up to more, but just one band will provide the eccentric overload and the constant tension we're looking for right now.

4 - 1.25 Hack Squat

On these you're going to go all the way down, very deep, come up only ¼ of the way, and then squat right back down and then come back up all the way. I call this 1.25's or 1 & 1/4s.

For the first set I want you to get the feel of the movement. Place your feet where it feels most comfortable for you on the platform. For most people it's slightly wider than shoulder width with toes slightly pointed out. Use this first set to find your perfect groove. Do a set of 10.

Now on to set #2. We add weight and do a set of 8. Again, these are 1.25 reps!

Pump set - On set #3, I want you to use the same weight you did for 8 reps and do 8 again. Now drop the weight and do another 4 to 6 immediately. Finally drop the weight again, and get as many as you can. On this last drop, I DO want you to stop and lock out when you get tired. Let the blood rush in there, and hit another rep and rest. Just keep going until you know you're done.

Stretches - In between each set of hacks, stretch your quads intensely for 30 seconds!

5 - Barbell Stiff-Legged Deadlift

This is just like last week, but use a barbell this week! Come all the way up and flex your glutes, too! Remember to bend your knees a little at the bottom. Do 2 sets of 15.

6A/B - Standing Calf Raise / Dorsiflexion

We're going to do 3 sets this week of these instead of 2! Do 10 reps, hold and flex at top for 10 seconds, and repeat 2 more times for 1 set. This means you'll do a total of 30 reps and have 30 seconds of static holds at top. Do this 3 times.

Superset with:

After each set of calves, I want you to stand up and simply dorsiflex your foot to train the anterior tibialis. Do them until your tibialis goes numb. This usually happen between 30-50 reps.

1 - Dumbbell Press on a Slight Decline

On these I want a slight decline. I'm not a fan of steep decline angles due to the shoulder stress that comes with it. I typically just place a sit-up bench on the lowest setting and use it. Move up in weight doing 8 reps per set until you reach a weight that's a semi-tough 8 – semi-tough meaning you could get another rep or two if needed. Now stick with this weight and hammer out 4 total sets of 8 with it. Make sure you get a nice full stretch at the bottom, and then drive to lockout and flex for 2 seconds before lowering.

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2 - Reverse Band Bench Press

On these we're going to do sets of 5. We'll be attaching the bands to the top of a power rack so that the bands will help you get the weight out of the bottom, and you just blast through the reps explosively to lock out. Don't use a weight that's so heavy you have to slowly grind through the rep. You'll be able to use significantly more weight than you normally can, however, due to the band assistance at the bottom. This is going to allow you to work with heavier weight through the ROM without the huge pec insertion/shoulder stress at the bottom of the movement that has torn many a pec. I want the weight to fly off your chest and accelerate, but don't bounce it! Control it. You should get to your first work set in 2-3 sets. On each work set, keep adding some weight. I still want perfect form and explosiveness. Once you add weight and you can feel your speed slow down, that'll be your last set. Try to do 4 good, solid, working sets.

3 - Slight Incline Barbell Press

We're going to do these again this week. This exercise is one that we'll be including most of the time. Remember to try to use only a 20-25 degree angle if possible.

Put two 25-pound plates beside each other and set the head end of flat bench on the plates. The goal is to keep constant tension on the working muscles, so stop about 2 inches short of touching your chest and drive the bar up to 3/4 lockout. This range of motion has the added benefit of not overtaxing your pec insertions or rotator-cuff muscles. Select a weight that barely allows you to get 6 reps, and use that weight on all 3 work sets.

4 - Stretch Pushup with Chains

On these, you're going to stack up two aerobic step benches on one side and two on the other. You'll put one hand on each stack. So in other words, you're just elevating the floor to allow for deep, full range-of-motion pushups. You're also going to elevate your feet on a box that's 8-12 inches high. When you do these, keep your chin up and don't let your lower back sway. Start with just your bodyweight plus1 chain across your shoulder blades and see how you do. Get as many reps as you can. If you get at least 15, keep the chain on. If not, take it off for your next two sets. You're doing 3 total sets to failure.

Stretches - In between each set of pushups, do a chest stretch. I like to sit on a bench, have a partner put their knee in my back, and have them pull my straightened arms back until I feel a searing burn in my chest, and then hold it for 30 seconds.

5 - Dumbbell Rear Side Lateral Raise

On these I want a full range of motion – not the partial hang and swing technique. Pick a weight that you can do 20 reps with. Remember not to squeeze your traps and lats during this exercisee. If you feel these muscles contracting, lighten up so you can isolate your rear delts better. Do 3 sets of 20.

6 - Face Pull with Band

Use a long, skinny micro band and hold each contraction for 2 seconds. This will force even more blood in them and also prevent us from getting "imbalanced" from all the pressing we do.

Do 3 sets of 12 this way.

7 - Cage Press

We're repeating what we did last week! This is just a standing overheard press done in a cage. Set up pins in a squat rack at about nose level, and then set a bar on the pins. Roll the bar back (away from you) across the pins until it hits the vertical frame of the rack. You're going to actually push/slide the bar up the vertical posts of the rack. Get under the bar and stagger your stance so that you can brace yourself. Press it up explosively as it rides up the rack, and lock out. Bring the weight back down and set it on the pins, take a deep breath, reset, then fire the bar back up. Make sure to wear a belt to keep your lower back safe. I want 5 sets of 5 done this way.

1 - Meadows Row

On these you can use a standard T-bar or a bar that's locked into a "landmine." If you only have a barbell, just shove one end of the bar into a corner and load the other end up with plates. It's best to use 25-pound plates to get the best stretch. You're going to be holding the other end of the bar (wearing straps as needed) where the weight is loaded. Last week we stood right beside the bar, parallel to it, and did one-arm barbell rows. This week you'll stand perpendicular to the bar, forming a "T." Load the 25's as you go, grab the thick end outside of the plates and go to work. Just like last week, raise the hip on the side you're rowing with a few inches higher than the other hip. The angle of your body will prestretch your lower lat, and you'll feel your entire lat from top to bottom. Keep your upper body locked into place and let your scapula release and stretch at the bottom. If you do this right, you'll even feel it deep in your serratus. Once you're warmed up, find a good weight and do 3 hard sets of 8 with it.

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2 - Banded Supported Row

This is where you use a machine where your chest sits on a pad and you do rows for your back. With some ingenuity, you can "band" these, and as you're driving the weight back (or up, depending on the angle of the machine), the weight will get heavier, and you'll feel an intense contraction. These are meant to be done explosively, though! Going slow or at a steady pace will just engage and tire out your arms and delts. Ram the weight back and you'll feel your entire back contract! It won't take much weight with the bands. Do 4 sets of 6 on these.

Note: Use a long red Pro mini on each side when you do these to balance the handle so it doesn't pull off to one side excessively.

3 - Stretch Pulldown

These are regular pulldowns, but with a few tweaks. Use a little heavier weight than normal, and use a really wide grip (all the way out to the end of the lat bar). Only pull it down to the top of your head, and then let it come back up and stretch you. These actually pull me out of my seat sometimes. Keep your reps at 8. If you go higher on your reps, your biceps will start to take over. When you're stretching at the top, relax your scapulae and really let everything spread out and stretch - that's the key to this exercise. I sometimes even refer to these as scapulae stretch pulldowns. Do 3 sets of 8.

4 - Dumbbell Shrug

This is the same as last week. On these, you're going to shrug the weight up and hold it for a 3-second count. I want 3 sets of 12 like this. Your traps should be blown up by the time you finish your second set. They won't be used to holding weight in the contracted position like this and it'll shock them and engorge them with blood.

5 - Chain Deadlift

This is one of the most productive exercises you'll do in the entire program for overall body size, athleticism, and explosiveness. Test your vertical leap after a few weeks of doing these; you'll be in for a surprise.

Ramp up doing sets of 3 to get to a weight that you're able to normally get 10 with. Every rep should fire off the ground and not slow down at all. Now start adding chains 2 at a time on each side. Keep adding chains in this manner until you feel your speed slow down a TINY bit. To give you an example of what I do, I only use 225 on the bar, and I add 2 sets of chains per side until I get to 10 chains a side. The reps are still explosive, though.

For your last set, forget the 3 reps, I want you to go all out, and get as many explosive reps as you can. This should be your hardest set of the day. I'll often do 20-25 reps on this last set. You'll get to the point where you grind a little, and your glutes might be on fire as well, but that's OK!!! Just keep cranking. You'll know when it's time to stop because you'll know you'll lose form if you do another rep. Wear a belt and stay tight of course. Do something that you don't think you can normally do. Walk away from this set feeling like a warrior. We'll call this 4 sets, as you'll probably have at least 3 good strong sets with the chains going up, and then the annihilator set at the end. 4 total work sets.

One more thing! I want you to beat the number you did last week on your annihilator set. This should be your hardest set of the day.

1 - Machine Press

I want you to experience the most massive pump you can get without joint stress. This adds training frequency, but in an intelligent and safe manner, as well as enhanced recovery and local growth factors to the targeted muscle. We don't use barbells on this day, and only rarely dumbbells.

This exercise is the same as last week. After a few warm ups, do 4 sets of 12 using a full range of motion. I want you to use a neutral grip where your palms face each other. Work the stretch at the bottom. When you get to the deepest point, make sure your sternum is "lifted," and that you're arched. You'll feel an awesome stretch right in the middle of your chest on the sternal fibers when you do this right. Make sure you flex for 1 second in the contracted position, too. Drive blood in there! Use the same weight for each set unless you lose 4 or so reps (lighten it some if you do) from the previous set. If you lose a rep or two, that's okay. Execute these perfectly.

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2A/B - Pec Minor Dip / Dumbbell Bent-Over Side Lateral

This is the same as last week except we're going to try and add a little extra resistance on the way down. If you're able to get 10 good reps, I want you to try and attach a little weight to you this week using a dip belt. It doesn't have to be much weight; a 25-pound plate is plenty. Focus on keeping your arms straight and flexing your pecs! We're going to superset these with a rear delt exercise.

Supersetted with dumbbell bent-over side laterals:

On these I want you to do sets of 20. Remember to not use your traps or back, just hinge off your shoulder joints and flex your rear delts. It won't take much weight.

3A/B - Dumbbell Hex Press / Face Pull with a Band

On these you'll lie on a flat bench and press two hex dumbbells while you simultaneously push them together. They need to stay in contact with each other the whole set. Think of it this way: try to smash them together. You'll have a neutral grip on these (palms facing each other). Lower the dumbbells to your chest, and then drive up and flex hard. Smashing the dumbbells together is what provides the magic in this exercise. The neutral grip also helps you avoid any extra shoulder stress on this day. Do 10 hard reps. The weight you use will be about 50% of what you would normally do for a 10-rep set of dumbbell presses. You're going to superset these with face pulls.

Supersetted with face pulls with a band:

Grab a micromini band and pull your hands out to the side with straight arms. Once your arms are straight out to the side, flex your rear delts and hold it for a second! Do 10 reps like this.

4A/B - 6 Way / Over and Back with a Band

Okay, are you ready to put the finishing touches on your delts? Grab two light dumbbells and sit down. Take the dumbbells out to the side simulating a side lateral, and then horizontally bring them together in front of you. They should be at about chest level. Now raise them straight over your head using your anterior delts. You'll feel a massive flex in your front delt. Now lower them back to chest level, and then swivel them back out to the side lateral position, and finally drop them back down to your side. That's one rep. Do 3 sets of 10. Superset these with over and backs!

Supersetted with over and backs with a band:

You're going to go over and back 20 times each set. I expect your delts to be in a pumped and swollen state like they've never been before!

1A/B - Rope Pushdown / 1.50 Cable Curl

Take as many sets as you need to warm up. Don't do a single working set if you're stiff and in pain. I f you can't get "warmed up," you probably shouldn't even be training arms, but that's rare and can be fixed.

Keep a nice continuous-tension pumping style doing these. You don't have to spread your hands apart at the bottom as usually prescribed for this exercise. I'd rather your hands be locked into position pretty close together through the whole rep. Don't ram the weight down or let it fly back up. Control the weight. Flex your triceps at the bottom, and let the rope ride up high to get a good full range of motion stretch. Shoot for 12-15 reps.

Superset with 1.50 cable curls:

On these I want a full rep, and then a half rep out of the bottom. That's one rep. Squeeze your bis as hard as you possibly can through the contractions on these. Do sets of 10 reps.

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2A/B - Cross Body Hammer Curl / Cable Extension

On these we're focusing on our brachialis and brachioradialis. Do these one arm at a time. As you do these, hammer curl across the front of your body and squeeze hard on every rep. Alternate reps with each arm until you've done 10 with each arm. As you do one arm, the other arm relaxes and more blood flows in, making the pump even more intense.

Superset with cable extensions:

Just take the rope you were using in the triceps pushdown in the previous combo and grab one end of the rope. Now face away from the weight stack and and let your arm come across your body. Now extend your arm and flex your triceps, sort of like you were giving a gladiator salute. I like the range of motion, plus these are really easy to do partials on. Do sets of 10, and on each set add 5 partials on at the end. Do the partials from the stretched position, not from the lockout position.

3A/B - Incline Barbell Extension / Preacher Curl

Last week we did these with a decline. This week do these seated on an incline utility bench. Each set you do, I want you to lower the bar behind your head a little farther. By the time you get to your last set, you should be getting a nice full stretch and an insane pump. Do sets of 12 on these.

Superset with preacher curls:

We can't forget to train your brachialis muscle. This is the little bubble of a muscle that sits on the outside of the upper arm, in-between your biceps and triceps. When you develop the brachialis, it adds a roundness and thickness to the upper arm that's very impressive.

I want you to lower these with a 3-second descent, and then curl up and flex. Don't let your arms straighten completely. Your arms should be engorged with blood at the point. Do sets of 8.

Standing Calf Raise

In addition to the calf work on leg day, do this any time you want more calf work.

Do 10 full range of motion reps, then 5 partials out of the stretched position on each set, with 60-second breaks between sets.

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1 - Lower Abs

2 - Upper Abs

Choose one exercise from the Lower Abs list and one exercise from the Upper Abs list, and, depending on how hard they are, perform 4 sets of 15-25 reps of each selected exercise for a total of 8 sets.