Tolga
New member
How many reps for a pump?
Your move: You can optimize your pump by performing 2 to 3 sets of 15 to 20 reps of your preferred isolation movement (like biceps curls) with 60 seconds of rest between sets, or 5 to 10 sets of 8 to 12 reps with short, 30-second rest periods (spider curls are great for this protocol).Jun 10, 2019
Your move: You can optimize your pump by performing 2 to 3 sets of 15 to 20 reps of your preferred isolation movement (like biceps curls) with 60 seconds of rest between sets, or 5 to 10 sets of 8 to 12 reps with short, 30-second rest periods (spider curls are great for this protocol).Jun 10, 2019