Any lifter will tell you that achieving a “pump” is an indication that you had a good workout. But does achieving a pump really equate to an efficient workout or muscle growth? Let’s first start off with how a pump is achieved. When contracting your muscles blood rushes to them filling them up, providing them with oxygen and nutrients needed for the contractual force. The constant muscle contractions restrict your veins from releasing blood from the muscle, causing the blood to get trapped in the muscles leaving you with a pump.
Does achieving a pump equate to more muscle growth? It might, although it is not definitive, as more future studies are needed to guarantee its affects. However, what can be said is that achieving a pump is a good indicator of proper muscle engagement. This feel-good sensation can also give you more drive when trying to push through an intense workout.
The type of training highly impacts weather or not a pump is achieved. Typically, high volume or higher repetition style regimens with shorter rest periods are key, as this causes more time under tension. This creates more blood to be circulated into the muscle quicker than it can be released back into general circulation, to the point of swelling.
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Try to envision blowing up a balloon. The quicker you blow air into the balloon the less room there is for air to escape. Blow at a slower rate and air is likely to escape. Heavier strength-focused workouts (low rep/longer rests) make it harder to achieve a pump because the rate at which your blood is pumping is slower, allowing more time for the blood to escape.
Muscle pump provides assurances that we’ve targeted our muscle properly and most likely taxed it. If you enjoy going heavy but also like a full pump, try starting your regimen with heavy low-rep compound exercises and finishing off with higher volume isolation exercises (see example workout below).
Another great way is to supplement with NitroVEX. This contains nitric oxide ingredients, which helps expand the blood vessels to enhance blood flow, delivering more oxygen and nutrients to the muscles. This will ensure you leave the gym each time with a good pump and feeling great about your workout!
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The first part of this workout focuses on strength, followed by a super-set of isolation exercises and ending with a burnout. All of which will make you feel like your arms are going to burst!
Chest & Triceps Workout:
- Barbell bench press – 5 sets x 5 reps
- Dumbbell incline press – 4 sets x 5-8 reps
- Cable chest fly – 3 sets x 8-10 reps
- Super-set: EZ bar lying triceps extension (3 sets x 12 reps) / EZ bar lying triceps press (3 sets x 20-25 reps)
- Super-set: Dips / weighted dips (2 sets x 12 reps) / pushups (2 sets x to failure)
By Claudia Virgil