💥 Muscle Pump Phase Begins — Make Every Rep Count

"Lesson not just in muscle… lesson in mind. Start strong. Finish stronger. No wait for perfect moment—make moment perfect."

Legion, we’re stepping into the fire. Welcome to the Muscle Pump Phase — a 3-week, high-rep, low-rest training block built to test your endurance, ignite your muscle fibers, and carry over strength gains into new territory.

This isn’t just a “burnout” phase. This is about control, precision, and commitment.

💪 Why This Muscle Pump Phase Matters

Muscle pump training does more than make you sweat — it builds metabolic stress, enhances muscle fiber recruitment, and promotes hypertrophy. And here’s the kicker: the time under tension (TUT) we generate through controlled movement and short rest sets the stage for serious strength carryover in our next phase.

We’re still lifting with intent — just with volume and fatigue as the primary tools. Think of it as reinforcing your strength foundation by filling in every crack.

🔄 Structure & Expectations

• Reps: Higher — in the 10–15 range

• Rest: Locked in at 45 seconds

• Focus: Strict form, full range, no rushing

• Tempo: Control the eccentric (lowering phase) and stay mindful through every movement

  
  

You’re not just going through the motions here. You're training your discipline as much as your body. The real gains happen when you start your next set on time—even if you’re tired, even if your muscles are burning.

❗ A Quick Update

We will no longer be offering a 2:00 p.m. class during this phase. If that’s your only available time, reach out — we’re happy to schedule a session as needed. You’re never left behind.

🧠 Your Takeaway

The Muscle Pump Phase is about more than just getting a pump. It’s about making every rep count and developing the kind of mental and muscular resilience that carries over into heavy lifts, long days, and real life.

Start your set on time. Own the tempo. Embrace the burn.

Let’s get after it,— Your Lift Legion Coaches