The Matrix of Gains

Whether you want to incorporate a functional pump into your varied training programme ( very 2019), or simply want to get totally jacked during lunchtime (also OK), use our matrix to find the movements that suit your needs

WALKING LUNGE

Perform these with dumbbells, kettlebells or a barbell and expect your quads to blow up (in the good way). You’ll also strengthen your squats, provide extra calorie burn by staying on the move and improve your hip mobility. As functional as a pump gets. You’re permitted to smile smugly.

SINGLE-ARM DB CHEST PRESS

Most chest exercises will mainline blood to your chest and triceps, but unilateral exercises turn everything up to 11 . By using one side of your upper body at a time, your abs work harder to keep you balanced. Hold your opposite arm straight out to the side to help. Looks cool, too.

DUMBBELL LATERAL RAISE

A pump is pretty much guaranteed whether you’re going light and pushing out skyward of 15 reps, or if you’re employing drop sets and going heavier to start. Don’t expect it to have much carry-over into any other moves, mind you.

SEATED INCLINE CURL

An underrated move for creating the sought-after “peak” to your biceps. The key is to keep your elbows behind your body, lie right back against the bench and, to really stimulate the most muscle fibres in your upper biceps, subtly twist your little fingers inward as you curl the weights up.

HALF-KNEELING BOTTOMS-UP KB PRESS

Another fantastic unilateral move for functional fitness. By getting down on one knee and holding the kettlebell upside down, you’ll activate the smaller, stabilising muscles in and around your shoulder joint. If you’re looking for a delt pump, however, you’re better off with dumbbell or barbell shoulder presses. Like the Arnold Press, for example…

KETTLEBELL SWING

While the swing is a gold-standard move to boost your metabolism, strengthen your posterior chain and help bulletproof your body from back injuries, the pump will only be in your forearms. Not one to neglect, but save it for a general lower-body day.

HANG CLEAN

Eating your cleans will help build full-body strength and boost your fitness levels with just a barbell. They’re better suited to sweaty Crossfit WODS, though.