Joey Vaillancourt Fitness
Muscle Building Training

The Valentines Day Workout – Pump Up!

February 13, 2011 by Joey Vaillancourt · 95 Comments 

The Valentine’s Day Workout
How To Get Jacked Up Before Your Big Date

Valentine’s day is a day where you get to show that special someone just how much you care for them by doing some sort of romantic gesture, giving a gift, going out to a fancy restaurant or just doing anything out of the ordinary to prove your feelings for that person.

Or maybe Valentine’s Day is the day you finally confess your love for someone. Or maybe you have a first date…or maybe you’re just going out to the bar hoping to get lucky!

 No matter what your plans are for this ‘romantic’ occasion, I am betting you want to impress that other person by looking like the alpha male am I right? You know, getting pumped up in the gym so that no matter where your night takes you, you can be sure that you are going to be presenting the best version of yourself whether wearing clothes or if things go really well…not wearing any at all.

But before you meet that special someone, you better make some time to hit the gym, train your butt off and get yourself as jacked as possible so that you increase your chances for some ‘love’ that night.

Ladies can spend hours getting ready with makeup, hair and picking out clothes, but us guys can only do so much for ourselves and that is why we can take the extra time to get our muscle’s pumped up and ready for the night.

So how can you make sure to look your best that night? Easy; a targeted workout to increase blood flow to the muscle’s and cause a temporary overflow so that your muscle cells are engorged with extra blood and you appear big, buff and strong!

The Key to Getting your ‘Pump’ On:

The Valentine’s day workout I am about to share with you is designed to do one thing; increase blood flow and pool as much of it into your cells creating a temporary overflow causing your muscle’s to expand and appear fuller throughout the course of the night.

This workout is a targeted workout and although you can use it again whenever you like, it is not designed to build strength or build massive muscle or lose fat primarily. The workout was designed to get you jacked for one night and that is exactly what it will do.

Do not expect to hold this prolonged muscle pump for weeks or even days because that’s not going to happen but, it will work at getting you swollen for the big night ahead of you.

The workout consists of higher reps, higher volume and slightly lighter weights. Remember; we are not trying to lift our maximal lifts in this workout but rather we will be training using a circuit style of training that will burn a lot of calories, increase blood flow, expand muscle cells and get you looking your best.

This is a similar type of training that fitness model competitors perform prior to stepping on stage for a competition.

This is the same type of training I use prior to hopping on stage or in front of the camera.

Be sure to adjust the weight you use so that it is relative to the workout and allows you to hit the target rep ranges for the allotted sets. Focus on intensity instead of simply trying to lift the heaviest weight.

If you have never trained like this before it may be a big shock to your system and it might actually work better for you than someone who trains like this every day.

The Valentine’s Day Workout: The Muscle’s that Matter

You may quickly notice that the workout only consists of upper body circuit training and although I don’t normally recommend this type of un-balanced training, it is highly effective for the purpose of this workout.

When showcasing your physique you want to present the ‘Muscle’s that Matter’ which are your shoulders, chest, back, arms and abs in my opinion. Frankly, women are not checking out your legs in a time like this plus, you only so much time to get your workout done.

There are not many sets, but there are multiple exercises within each circuit which will add up on their own so please do not concern yourself with the total volume or lack thereof.

For the larger muscle groups, we will always start with a compound movement using a heavier rep range, then move onto more isolated movements that allow us to focus in on peak contractions and isometric pauses. Each circuit will involve many reps and help draw more blood into the muscle cell and make you appear more full and muscular.

The smaller muscle groups do not need much attention since they are already heavily involved in performing many other upper body sets on chest and back. Therefore, we will reduce the volume slightly on smaller muscle groups.

Finally, abs should be trained with a heavier weight to get them to pop out and get that six pack to out in full force.

The Valentine’s Day Workout Specifics:

Before beginning the workout, perform a 5-10 minute warm-up of body weight exercises or some form of light cardio and warm-up sets.

The circuits are to be completed back-back-back and only resting after completing the three exercises. Focus on intensity and higher volume with slightly lighter weights than you are accustomed to and do your best to hit the target rep ranges.

Complete one circuit at a time before moving onto the next circuit of exercises.

Getting In and Getting Out: The Faster the Better

Ok so maybe that subtitle above is not suited for the time you spend with that special someone, but it does apply to your Valentine’s Day workout understand?

In today’s workout, you do not want to spend 2 hours in the gym and completely exhaust yourself which might hinder your performance later on. Instead, we want to focus on getting in the gym, completing a high intensity workout, engorging our muscle cells and then being on time for whatever event you have planned.

Short and sweet.

This way, your time can be better spent later on in the night. Plus, to get a good pump on, you really don’t need that much time and going too long in the gym for this purpose can actually have adverse effects to your goal.

Now, print the workout below, take it to the gym and get ready to experience some serious muscle expansion and look your absolute best.  

valentines_workout

Now Go Out and Enjoy The Effects:

Ok so that wraps up the Valentine’s day workout feature. Make sure to follow the guidelines as presented in this article and you should notice a significant difference in your body composition and you will surely impress that certain someone with your hard work in the gym.

Oh, and it wouldnt hurt to get some roses or something nice for them too…sorry, your body might not be the most romantic ‘gift’ :-)

Enjoy.

P.S. If you REALLY want to impress that certain someone, the trick is to gain enough muscle over the course of the year so that when you use the workout above, you look even bigger! For a complete muscle building plan to build eye popping muscle, check out Bones To Buff.

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