How to keep the magnitude of muscle

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.

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Warm-Up:

Dynamic stretching of all muscles to be worked. Notice how I have deliberately written dynamic and not static. Static stretching has been proven to weaken the muscle through lengthening the muscle fibers which could be detrimental to performance, especially during a heavy weight session such as this one.

Complete 15-20 reps of each exercise without weight. This will allow the body to familiarize itself with the movements you will be performing.

Chest:

Dumbbell Bench Press (Compound): 80% of 1RM for 10 reps
Incline Dumbbell Flyes (Isolation): 65-70% of 1RM for 16 reps
Bench Press (Compound): 85% of 1RM for 8 reps
Incline Dumbbell Flyes (Isolation): 70% of 1RM for 14 reps
Incline Dumbbell Press (Compound): 80% of 1RM for 10 reps
Incline Dumbbell Flyes (Isolation): 80% of 1RM for 10 reps

Biceps:

Chin-Ups (Compound): 10 reps
Preacher Curls (Isolation): 65-70% of 1RM for 16 reps
Chin-Ups (Compound): 12 reps
Preacher Curls (Isolation): 65-70% of 1RM for 16 reps

Shoulders:

Military Press (Compound): 80% of 1RM for 10 reps
Lateral Raises (Isolation): 65-70% of 1RM for 16 reps
Military Press (Compound): 80% of 1RM for 10 reps
Front Dumbbell Raises (Isolation): 70% of 1RM for 14 reps

Triceps:

Dips (Compound): 10 reps
Lying Triceps Press (Isolation): 65-70% of 1RM for 16 reps
Close-Grip Bench Press (Compound): 85% of 1RM for 8 reps
Triceps Pushdowns (Isolation): 70% of 1RM for 14 reps
Close-Grip Bench Press (Compound): 75% of 1RM for 13 reps
Lying Triceps Press (Isolation): 75% of 1RM for 13 reps

Lats:

Pullups (Compound): 10 reps
Straight-Arm Pulldowns (Isolation): 65-70% of 1RM for 16 reps
Pullups (Compound): 8 reps
Straight-Arm Pulldowns (Isolation): 70% of 1RM for 14 reps

Cool Down:

15 minutes on cross trainer to gradually lower intensity
Static stretching - keeps muscular balance and maintain good posture after workout!