Pump may go for 5-10 min - its hard to gauge it sometimes because the timing between previous weight class call and your class isn't always consistent. But generally I try to stick w/ resistance bands & light weights. Side laterals, bent over reverse flys, kickbacks, some body wt squats. But as I think you're alluding to, not enough that you start getting watery. This is where timing becomes critical - and you're completely dependent upon the show schedule and being able to respond to any changes. E.g. a friend of mine competed in the NPC Excaliber in December - we showed up for a 7 or 8 am pre-show meeting, only to find that they decided to put ALL the women's classes before the mens. With the usual army of figure & bikini girls, my friend's classes (open & masters) didn't go out for preJ until nearly 2:30 pm. And then they reversed the order of the night show and he had to be back on stage for the night show by 6:30. This mean we sat around in very uncomfortable theater seats for nearly 7 hrs waiting for PreJ, and then zero time to relax before the night show. He came up flat because of the unexpected wait in the morning. This shit can happen any time and when you're a BB, it literally begins to matter at what time of day that day you hit your preJ - normally you expect to be on stage some time between 10- 11 am. Not 2:30 pm.
But interestingly I find I get more detail the more I pose - I like to schedule a bunch of photoshoots before a show because by the end of the day, I"m dramatically more ripped.
