Fusion Hack: Proper Pump Protocol with Drew Brannon
Hey, Fit Body Fam! Today’s Fusion Hack episode with Drew Brannon dives deep into pump protocols—an essential aspect of backstage preparation for bodybuilders. Whether you're stepping on stage for your first show or you're a seasoned athlete, understanding how to manage your pump before hitting the spotlight is key to maximizing your physique's full potential.
Key Takeaways from the Episode:
Timing is Everything
Athletes often make the mistake of starting their pump too early, which can lead to losing the pump by the time they hit the stage. Drew explains that while backstage can be chaotic, with expeditors calling out divisions and athletes hustling, you need to stay calm and time your pump just right.Don't Overcomplicate Your Pump Routine
A pump session doesn’t need to be intense or exhaustive. As Drew puts it, you shouldn’t be sweating off your tan or feeling out of breath when stepping on stage! Focus on a few simple movements like hinge patterns (RDLs), lateral raises, and rear delt rows. These exercises will help you achieve fullness without draining your energy.Stay Relaxed Backstage
It’s important not to burn off the energy from your pump-up food by being overly active. Drew recommends finding a quiet spot backstage, putting your feet up to reduce fluid retention, and avoiding sitting directly on your glutes, which can flatten them before showtime.
Pump-Up Foods and Fast Carbs
Timing your pump-up food is as critical as the workout itself. Eating too early can leave you feeling flat by the time you need to be on stage. Drew advises working closely with your coach to plan the right timing and types of foods (typically fast-digesting carbs and sodium) that will fill your muscles right when you need them.Listen to the Expeditors
Expeditors keep the show moving and make sure you don't miss your class. Drew emphasizes the importance of paying attention to them, as miscommunication can sometimes cause competitors to miss their turn on stage. Being early and prepared is always better than cutting it too close.
