Your back stage pump up?

[Dave_19]

Just curious how does your guys typical back stage pump up session look before going on stage? what exercies/reps/equipment do you run though? Any one use bands?

 

[Alex A]

This a great question and im surprised others have not responded.

I go to a lot of shows and it blows my mind when i see guys doing a workout back stage.. especially when somone is using heavy weights.. Some even do squats, calve raises... lunges..

I really dont think you need to do anything for your legs other than hit your poses from the legs up.

I suggest that about 20 minutes before your going to be called out.. Start doing some pushups to get the blood flowing.. i dont even think you need weights back there.. If anything.. use the lightest weights and do some side laterals and curls to get some nice blood flowing.

You should see your vascularity really coming out.. then hit your poses hard.. Hit them as if your on stage.. Keep warm as that keeps you nice and vascular but no need to do any heavy lifting. the bands are good to keep you pumped but you can get the same from posing and pushups..

This is my two cents.. Im not the expert but i think it makes sense

 

[Alex A]

The last thing you want to do, is get sweaty and fatigue yourself.. If your competing in a big class.. (My last contest had 29 guys in my class.) You can expect lots of standing and holding your poses, many call outs. You should not be tired, cramped and fatigued.. I say do the basics to warm up and thats it, stay calm and be ready.

 

[MAINEVENT]

I agree with Alex. Maybe 15 minutes before you go onstage start posing and do some light weight pumping. I mainly do pushups, side laterals, light bicep curls and kickbacks.....but mostly just posing.

 

[juiceddunk]

What do you guys suggest for people competing in two different divisions that are like 20 min apart from each other...

 

[abolish the weak]

Aside from posing I'm no longer doing anything, especially curls. Think about it, anytime you do curls in the gym what happens? Your biceps get pumped but the definition is gone!! Especially the inside cut that you'd see from a front double bicep pose. Just keep your clothes on to stay warm and do some posing

 

[Lenny]

Push-ups, curls, raises...that is about all I plan on doing. I do not want to burnout while posing because I am pre-exhausted! I have seen people do almost a full body workout (as Alex A stated) and I just do not get that...how the hell is a workout gonna benefit you at this point! Keep simple, light, and get some blood flow into the body!

 

[latimus]

I generally just get the blood flowing. pushups, arms curls, lateral raises, stretch out a bit, so I dont cramp up. stay warm if you can, and just go through madatories a couple times

I wouldnt even do curls, but my bi's are small so I will sacrifice alitle definition cut for alitle size. For most people its probably not worth it though.

 

[g40graham]

not trying to jack this thread but I was hoping that some people would chime in on what pre-pump up they use to get the most vascular? I drank about a cup of wine before my last show. Am thinking about trying synthetek's synthelator for my next few at the end of the summer. I saw several guys drinking red bull/noxplode and that type of stuff.

What have you guys had the most success with?

 

[Alex A]

Its rather entertaining to watch someone go through a complete workout moments before stepping on stage..

Like Main said, I would stick to the laterals and some curls if you can find some dumbells. At the nationals, believe it or not, there are very few weights at all back stage. Pushups and posing will get it done, and nothing is more fun than fighting for the only mirror backstage.

The only advise i can offer on what to drink or take is... I would stick to what you have been taking, thermo wise and stay warm. Sometimes it can get kinda chilly back there and that is not good.. I would say the most important thing to do ( i dont always even listen to myself here) is stay relaxed and try to avoid being nervous. So much work at stake and your nerves can be your worst enemy.

 

[lynx]

I pack a band in my bag, often times at bigger shows the dumbbells that I want to use to are taken. I put a piece of masking tape on it with my name so in case the promoters have some backstage, they don't think I stole theirs. (Or vice versa.)
Like Alex said, just some light upper body stuff. I don't do anything for legs either.