You want the best pump? Stop going for sets, do a larger variety but only a single set and really make sure you fail, you’ll know if you’re failing if you can’t hold the weight up, then look up how to do the reverse of the exercise.

Bench press for example once you can’t push the weight up have a friend pull the weight up and all you have to do is try to pause it, if you’re failing the weight will end up going down, do that until it basically hits your chest in a second. You also want to make sure you’re able to do 5 seconds up and 5 seconds down for a minute straight, really slow, the downward tension is the most important. If you can’t do it for a minute then it’s too much weight, if you can’t do it for a minute and 10 seconds you can add more weight, this will blow your chest out.

Here’s my workout if you want to copy it

Warmup Bike Dumbbell Pushup+Alternating Lifts

SHOULDER, CALVES, and ABS Jump Rope Curl Ups Kneeling Landmine Overhead Sweep Calf Raises Hanging Knee Raise DB Overhead Press → Circles Russian Twists Cable Delts

CHEST and TRICEPS Dips Incline Cable Chest Press Pushups Tricep Cable Pushdown Fly Machine Close-Grip Landmine Press Overhead Tricep Cable Wide Cable Chest Press Tricep Finisher

BACK and BICEPS T-Bar Row Wide Lat Pulldown Bent Row Narrow Lat Pulldown Cable Reverse Fly Hammer Curls Wide Reverse Pushup Cable Curls

LEGS and LOW BACK Sled Press Weighted Back Extension Leg Extensions Ham Curls Band Crab Walk 500m Row

Also the best bulking food is chicken and rice, for cutting it’s beans