So, you want to achieve an amazing muscle pump which lasts no matter what? Well then this is the workout for you! Try it and see.
The idea of designing this workout came to me when I was training a client who wanted a workout which 'made them look pumped before a night out'. Since then, I have completed this workout with many clients as well as doing it myself, and trust me - it works!

The smile I see on clients faces following this workout is incredible. They are able to see a pump like never before, in muscles they didn't even know they had! I think I have finally mastered the art of making someone look ripped, and more importantly, staying that way.

The Aim Of This Workout


The aim of this workout is to achieve a maximal peak contraction with every exercise. I concentrated on a mixture of both compound and isolation exercises when creating this program. This ensures the muscles are constantly provided with new a stimulus to achieve a huge pump.

The structure of the workout has been created intentionally - doing the opposite to pre exhaust, to ensure the muscle is fatigued before being isolated. This increases the anabolic state of the muscle, working in rep ranges of either 8-10 or 12-15.

As the title suggests, with this workout you are literally targeting your Mirror Muscles - the ones which make people turn their head when you walk by. The upper body is targeted through your biceps, triceps, chest, lats and shoulders.

The aim with this, as mentioned before, is to turn the pre-exhaust workout completely upside down; do the compound exercises first, then the isolated second. The compound exercises allow the majority of fibers to be worked which increases the blood flow to the area. This is then followed by the isolation exercises which target the fast twitch fibers, so this needs to be done at a faster pace.

By doing this, it allows 60% of the muscle to be used more effectively than your average workout helping achieve that desired ripped appearance! The heat generated through this workout within the muscles also makes the commonly desired veins to pop out, to really giving off that bodybuilder look.

Pump Up Your Muscles


The aim is to produce a peak contraction at the top of each rep. This is also known as sarcoplasmic hypertrophy and has been proven to keep the muscle in an anabolic state for longer periods of time; this is what allows that long lasting pump.

For example, when doing a bench press (compound), really squeeze your chest at the top of the rep to get the full effect. This allows the muscle to grow stronger, so by the end of it - trust me when I tell you - the mirror muscle pump you desire will leave you speechless.

My idea links to "backstage bodybuilding" where they use this method before competing to gain that overall physical edge over their opponent. Before every Mr. Olympia, if you were to go backstage, you would see Jay Cutler and Ronnie Coleman pumping out similar workouts for the same reason. The feeling of the muscle as if it wants to explode, and that instant change in muscle size is what body building is all about.

An ideal muscle pump following this workout will last between 2-3 hours where the muscles will be in a constant anabolic state. To aid this, you should take in constant hydration. Every 20 minutes for the duration of the pump your intake should be 100ml of water. This will maintain that pump through keeping the muscles and vessels hydrated.

This workout should last no more than 1 hour. The recovery phase between each compound exercise will be around 90 seconds, whereas between each isolation exercise you should look to rest for 60 seconds.