Bulking

How Essential Is Getting a Pump for Constructing Muscle?

The central theses

The muscle pump refers to the transient increase in muscle size that occurs when you lift weights, especially when you use higher reps and shorter rest periods.
Pump training should never be your main focus if you want to build muscle as fast as possible, but it can help you build muscle faster when combined with heavy strength training.
If you want to know how to build muscle more effectively with Pump Training, read on to learn how to build muscle.

If you've read something about bodybuilding, you've probably heard of what's known as a "pump."

In short, this refers to the transient increase in muscle size that occurs when you lift weights.

Bodybuilders were strangely obsessed with this phenomenon since people started lifting weights. Many say that this is the cheat code to allow for rapid muscle growth.

For example, Arnie described it in the film of 1977: pumping iron:

George Butler and Charles Gaines, authors of Pumping Iron: The Art and Sport of Bodybuilding"Claiming to get a muscle pump," feels like one of those fast-paced movies where flowers bloom or seeds ripen; The muscles actually appear in seconds under the skin from the shell to the flower. "

This statement shows one of the main reasons why weightlifters like to buy a pump: it is a visible sign that your efforts are paying off in the gym. Your muscles get bigger in front of your eyes!

Even this occupation with the pump has not diminished.

There are still articles that praise the benefits of the 'pump for the hunt' – a jargon for bodybuilders who perform many repetitions with short pauses until their muscles are swollen and painful.

Others counter that chasing the pump is a breeze. Temporary muscle swelling has nothing to do with it muscle growth, and your time is spent better be as strong as possibleone says.

So, who is right?

If you do not get a pump, does that mean you're doing something wrong?

And if you want to build as much muscle as possible, should you change your training to get more pumping?

Well, the long story, in short, is the following:

You can build muscle without getting a pump and this is not the most important thing to focus on.

That does not mean that it is useless.

Pump training has a place in your life training programand you can build more muscle with it than with it strength training alone.

In this article, you will learn what the pump is, what causes it, why people think it is important, why it is not essential for muscle growth, and why it is still worth pumping training for your workout best results.

Let's start with the first place.

What is a muscle pump?

The muscle pump refers to the transient increase in muscle size that occurs when you lift weights, especially when you use higher reps and shorter rest periods.

To understand why this happens we need to look at each other What's happening in our muscles when we lift weights.

When you contract your muscles, you get metabolic by-products like lactic acid build up in and around the cells. These substances contribute to the muscle pump in different ways.

First, your heart pumps Add more blood to your muscles to clear these connections, causing your muscles to swell.

Second, these connections pull water into the cells, which makes them bigger.

Third, as these cells expand, they reduce the amount of blood that can escape the muscle.

What that looks like, you see in a diagram like this:


muscle-pump 2


When your muscle fibers are relaxed, blood can easily flow between them. As they expand, they pinch the veins and try to carry blood back to the heart.

The net effect is that blood is pumped into your muscles faster than it can escape power The blood "collects" in your muscles and gives you a pump.

The more contractions you perform, the more these compounds accumulate in your muscle cells and The more swelling occurs,

In other words, the pump is a temporary enlargement of a muscle due to an increase in the amount of blood in the muscle.

The three most important things you can do to get a pump are:. ,

Do more repetitions In every set your muscles produce these metabolites faster than your body can carry them off.
Rest less as you usually do between sets, which also makes it harder for your body to remove these metabolic byproducts.
Do more sets, further increasing the blood flow to your muscles and generating even more metabolic by-products.

For this reason, "pump training" typically involves sets of 12 to 15 reps and a pause of 30 to 90 seconds between each set (or less) for as many sets as possible (or until you receive a pump).

The combination of high repetition rates, short rest periods and multiple sets leads to a rapid buildup of these metabolic byproducts and a sharp increase in blood flow, while at the same time making it difficult to escape the blood.

And Viola, you have a pump.

However, this effect does not last long. Within the first hour your muscles will be close to their normal size and after two or three hours you will notice no difference.

The real question is whether this leads to more muscle growth?

Let us find out.

Summary: A muscle pump is a transient increase in muscle size due to increased blood flow, usually due to higher repetition rates and shorter rest periods.

Use this training and flexible diet program to lose up to 10 pounds of fat in just 30 days and build muscle – without starving yourself or living in the gym.

Does a pump help with muscle building?


Muscle Pump Training (1)


Yes and no.

While scientists are still unraveling the complex systems responsible for muscle growth, pump training is clear is effective to build muscle.

That does not mean that it is so optimal to build muscle.

You can effectively build muscle without ever getting a pump, as scientists from the University of Central Florida recently showed study,

The researchers divided 33 resistance-trained men with a mean age of 24 into two groups:

Group 1 trained in the range of 10 to 12 repetitions with 70% of their maximum repetition rate (1 rev / min), with one minute break between each set.
Group two trained in the range of 3 to 5 repetitions with 90% of their 1rpm and rested for three minutes between each set.

In other words, the first group completed a pump-style workout and the second group did a heavy workout strength training,

Both groups used the same exercises, made the same number of sets, trained the same number of times a week and were observed by the researchers to make sure they were using the correct, consistent shape.

The researchers also had both groups complete a two-week preparatory phase to familiarize themselves with the exercises, and all of them could begin with more or less the same tiredness.

They all trained four days a week with a sub-upper division, which consists of a combination of composite exercises such as squats, deadlifts, bench presses and incline bench press as well as isolation exercises such as dumbbell lifts, triceps extension and bicep curl.

Both groups gained about the same amount of muscle, but there was a small trend for larger increases in the group using heavy weights. That was approved also in other studies.

Overall, there is no big difference in muscle growth for pumping and weight training.

That said, there are two reasons why you should prefer heavy lifting before pumping:

1. Heavy weight training takes less time.

If you follow most of the pump-style workout plans found in bodybuilding magazines, you can easily find yourself in the gym several hours every day,

A workout based on serious, connection Lifting in the range of 4 to 6 repetitions can take half as long, but results in similar results.

2. At some point you have to train with heavy weights, so you can start right now.

When you start lifting weights, you can build muscle after just about any program.

The closer you get to yours genetic potentialThe more you have to concentrate progressive overload Making progress.

This refers to exposing your muscle fibers to ever-increasing tension, and the most effective way to do so is progressive increase the amount of weight you lift.

In other words, pumping and weight training will take you to the same destination, but weight training will get you there more efficiently.

As I have often said (and I will continue to say so), if your goal is to Build muscle as fast as possibleThen you have to do it eventually Strengthen yourself as soon as possible,

Why should you even be concerned with pump training?

Well, many people do not do it. They make fantastic progress if they use only the main composite elevators like the one squat. bench Press. Military Press and deadlift,

That said, there are a few issues with this approach.

For one thing, most people experience muscle fluctuations in one form or another after completing a training routine that consists of compound exercises only. This can be easily corrected by incorporating a few isolation exercises into your routine, which often do not work well at low reps and high weights.

For example, many people will end up with undersized shoulders following many strength training plans, and some dumbbell side raises or dumbbell reverse flyes can work wonders to train those small, stubborn muscles.

If you have done any of these exercises, you know that it is almost impossible to maintain the correct shape by using weights that limit you to 4 to 6 repetitions. Instead, you will usually make better progress if you use lighter weights and higher repetitions.

In other words, pump training.

Another reason why incorporating pump training into your exercise program is that it can help you build muscle faster than just focus on strength training.

You see, while progressive tension overload is the main driver for muscle growth – the 20% of your workout that will give you 80% of your results – Pump Style Training can supplement your heavy weight training.

Without getting into the biological weeds of muscle growth, there are, in short, three main levers can pull to get muscle growth going:

Progressive voltage overload that exposes your muscles to more and more tensions over time. (This is the most important of these three levers.)
Muscle damage that refers to the process in which weight lifting stretches and tears muscle cells, forcing them to do so recover and become stronger than before.
Cell fatigue, which includes strain a muscle to the point where the fibers can no longer contract effectively.

Heavy weight training tends to emphasize progressive stress overload and muscle damage, whereas pump training emphasizes the fatigue of the cells.

If you only work out with heavy weights, you'll be putting a lot of tension on your muscles and making good progress, but you'll also miss the muscle-building benefits of cell fatigue.

As you know, the pumping exercise leads to a strong swelling of the cells increases Protein synthesis and reduces protein degradation and should theoretically lead to more muscle growth over time.

Because of this, you usually want a balance between serious, connection Strength training and lighter exercises with higher repetitions training program,

After all, pump-style training is also a great way to add extra volume to lagging muscle groups,

Pump training tends to require less concentration and effort than heavy weight training (which is one of the reasons why many people are interested in this workout). This makes it an ideal way to add a few sets at the end of your strength training.

For example, suppose you have several heavy sentences with you bench Pressand your breast is toast.

You still want to give yours Shoulder and weapons a little bit more volume.

You could easily make more sets of bench or some heavy dips, but these exercises can be too strenuous to do properly or consistently.

Instead, you can attach a few high-repetition, low-weight "pump" sets with bicep curls and dumbbells until the end of your workout.

Summary: Pump training should never be your main focus if you want to build muscle as fast as possible, but it can help you build muscle faster when combined with heavy strength training.

The right and wrong way to build muscle with pump training


Muscle Pump Benefits (1)


Most people make the mistake of prioritizing pump training to the exclusion of heavy strength training, but you also do not want to go in the opposite direction.

Instead, you can take advantage of both approaches by intelligently integrating them into your training plan.

There are no studies on what the ideal mix of fast and slow training, heavy and light weight lifting could look like. However, the following strategies are often used successfully by experienced strength athletes and bodybuilders, coaches and researchers.

Spend about 80% of your time in the gym with heavy, complex exercises and 20% with easier pump training.

This is a good starting point to expose your muscles to a higher level of tension through compound compound lifting and more metabolic stress through pump training.

For example, in my Bigger Leaner Stronger program for men who are not yet familiar with weightlifting I prescribe several workouts in which you perform 9 sets of heavy, compound weightlifting in the range of 4 to 6 reps, followed by 3 sets of easier pump training in the Range of 8 to 10 repetitions.

That means you spend about 75% of your weight-lifting time and 25% of your pump-training time.

I also have people who do pump training after a few training sessions a week. In fact, you spend 80 to 85% of your time in heavy weight training and 15 to 20% of your time in pump training.

Always perform heavy weightlifting before pumping.

You will usually make the most progress in the exercises that you perform first in each workout.

Since heavy, compound exercises are responsible for the lion's share of your winnings, you always want to do them at the beginning of your workout.

Make sure you progress in your pumping training as well.

Like all forms of resistance training, pumping helps you build muscle only if you constantly try to lift heavier weights over time.

As you use higher reps, you will have to progress in smaller increments and may not be able to add weight to every workout or even every week. Over time, however, you should lift more weight than you do now.

Use pump training for your isolation exercises, not for your compound exercises.

Combined exercises by definition include much more muscle and allow you to lift heavier weights than isolation exercises. Therefore, they are best for heavy training with fewer repetitions.

Insulation exercises, however, require less muscle and do not allow you to exercise as much weight as compound exercises. They are better suited for easier training with higher repetitions.

Experiment with different forms of pump training.

To make your training more interesting, you can also try different types of pump training. The two most popular and scientifically proven ones are rest break training and workouts to limit blood flow.

The rest break training involves several sets of mini-sets in succession, and the blood flow restriction training is more or less the same, but also involves wrapping ligaments around the limbs to restrict blood flow out of the muscle.

In both cases, you will receive a skin-splitting pump, which causes little to no muscle damage. In this way you can effectively give your workout more volume without causing too much fatigue.

In these articles you will learn more about the training for rest breaks and circulatory disorders:

Using pause training to build muscle faster

Does the training to restrict blood flow (occlusion) really work?

The conclusion of the muscle pump

Although a pump feels good and can be satisfying in the short term, research shows that you do not need a pump to build muscle.

In addition, focusing on the type of workout that is most effective for the pump (high reps, light weights, short rest periods, etc.) can actually hinder your progress.

In reality, most of your strength and muscle gain will depend on getting as strong as possible on heavy, compound lifts such as squats, deadlifts, bench presses, and military presses.

However, this does not mean that pump training has no place in your program.

If you train in small doses at the end of your strength training, you can use muscle pumping to build more muscle than strength training alone.

If you want to include pump training in your exercise routine, make sure you follow these five guidelines:

Spend about 80% of your time doing heavy, compound exercises and 20% pumping.
Always perform heavy weightlifting before pumping.
Make sure you progress in your pumping training as well.
Use pump training for your isolation exercises, not for your compound exercises.
Experiment with different forms of pump training.

By doing so, you benefit from both pump training and weightlifting with heavy compound.

If you liked this article, please share it on Facebook, Twitter or wherever you want to hang out online! ­čÖé

What do you think about muscle pumping? Do you have anything left to share? Let me know in the comments below!

+ Scientific references

Sch├Ânfeld BJ. The mechanisms of muscle hypertrophy and its application to strength training. J Strength Cond Res. 2010; 24 (10): 2857- 2872. doi: 10.1519 / JSC.0b013e3181e840f3
Mangine GT, Hoffman JR., Gonzalez AM. Et al. The impact of exercise volume and intensity on improving muscle strength and size in men with strength training. Physiol Rep. 2015; 3 (8). doi: 10.14814 / phy2.12472
Sch├Ânfeld BJ, Grgic J, Ogborn D, Warrior JW. Force and hypertrophy adjustments between low and high load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017; 31 (12): 3508? 3523. doi: 10.1519 / JSC.0000000000002200
Sch├Ânfeld BJ, Contreras B. The muscle pump: Possible mechanisms and applications to improve hypertrophic adaptations. Strength Cond J. 2014; 36 (3): 21-25. doi: 10.1097 / SSC.0000000000000021
Vianna JM, JP Lima, FJ Saavedra, VM Rice. Aerobic and anaerobic energy during resistance training at 80% 1 rpm. J Hum Kinet. 2011; (Special edition): 69-74. doi: 10.2478 / v10078-011-0061-6

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