#8: Strength or Pump?

Q: Hi Vince,

As a bodybuilder, do you believe it’s important to be strong? Some people tell me that it doesn’t matter how much weight I lift, that it has more to do with sets and reps and getting a pump. However, you seem very strong. How do you feel about this?

...Jesse

A: This is a question that pops up quite frequently and there are many different theories about it. But, first off, I want to say that everyone is different and we all have different body types. I am not going to discuss in detail about what the characteristics of each body type are, but you must understand that there are ectomorphs, endomorphs, and mesomorphs, and everyone responds differently. Once you determine your body’s type, then you can develop a training plan that will be specific for you. However, I am only going to discuss what I have done with my structure and the way I believe I need to get my body to grow.

For myself, I do believe that strength, body weight, diet, and rest are key factors in getting my structure to change. My training program is set up for strength gains in the beginning of my workouts and blood volume (or the "pump") at the end of the workouts. But, whether training for strength or the pump, it is most important to do the exercise properly with good form and to make that "mind-muscle connection." Piling on a bunch of weight with poor form is doing absolutely nothing for you. We have all seen the guy who a throws ten plates on each side on the leg press machine and moves it six inches either way and then wonders why he can’t get his legs to grow.

So, yes, I do believe you need to get stronger for your body to grow. However, that does not mean that strength on every exercise has to increase at the same time. Rather, focusing on one exercise per workout to try and break some barriers is very important, too. As well, keep your reps in the 6 to 10 range, pyramiding up in weight with each set. Another suggestion is to keep a training log of your workouts. We all get complacent and tend to do the same things all the time; keeping track of your progress can help you move forward.

Until next time…

Train Hard, Train Fast, GET BIG!

...Vince Wawryk, Canadian Champion 2002, 2003, 2004

If you would like to ask Vince a question, please e-mail: askvince@seriousaboutmuscle.com.

SeriousAboutMuscle.com contributor Vince Wawryk is from Prince Albert, Saskatchewan, Canada, and is a three-time Canadian bodybuilding champion. Vince won his class at the 2002 CBBF National World Qualifier, 2003 CBBF Canadian Bodybuilding Championships, and 2004 CBBF Canadian Bodybuilding Championships. Right now Vince is training for the 2007 Canadian Bodybuilding Championships where he hopes to again win his class as well as the Overall title.