How to get a juicy pump: 1. Hydration: 4L per day, if you train in am get a litre in pre training. Also a big piece that is often left out is sodium 1/4 of salt per meal and in your pre workout will ensure you maintain a proper fluid balance. 2. Carbs: having full glycogen stores will pull water into the muscle which is what creates that full pumped look and feel. 3. Training execution: take exercises through a full ROM and focus on FEELING the target muscle group not just moving weight.