Muscle Pump| What Is It And How To Train For It

Let’s first understand, what’s muscle contraction. Muscle contraction is the tightening, shortening, or lengthening of muscles if you do some activity. It can occur if you hold or pick up something, or if you stretch or exercise with weights. Muscle contraction is commonly followed by muscle leisure, when contracted muscles return to their normal state.

We all know that in exercise, especially intense exercise, our heart rate increases and the blood is pumped at a much greater rate across the body, than normal. This increased blood flow, delivers oxygen, glycogen, amino acids, testosterone, growth hormone, IGF-1 to those working/ravenous muscles.

Also, the blood flow helps remove waste products from our muscles, during exercise. When our muscles contract, there are numerous waste by products which accumulate within the muscles, for e.g. lactic acid. And these waste products, that pool within the muscles, need to be removed, or they will hinder performance causing muscles to fail.

An example of that is the build-up of hydrogen ions that we consult with as ‘lactic acid build-up’. Blood must deliver carnosine to assist buffer these hydrogen ions and produce the muscle pH back right down to more normal levels.

This is why performing muscles will see an increased flow of blood to them because it delivers oxygen wealthy red blood cells to the ravenous muscles. This accelerates the speed at which your system is capable of cleanse itself of those waste by products (comparable to ammonia) in addition to other nutrients needed, whilst helping remove the unwanted by products. Increased blood flow also helps to enhance muscular efficiency of ATP production within the mitochondria, due to this fact reducing the oxygen cost of exercise.

When we talk in regards to the ‘pump’, during exercise, it’s the rise in muscle size, during exercise, especially during weight training. It is these waste products, which actually are liable for the pump. The scientific term for a muscle pump is “hyperemia,” which implies the rise of blood flow to muscles of the body.

As you lift weights, the blood flow increases within the muscles, causing your muscles to expand. Second, these by products also draw or pull water into your muscles, thus increasing their size. And, third, because the muscle size grows, it puts pressure on the blood vessels contained in the muscles, reducing the amount of blood that may escape.

We need to know that, when the muscles are relaxed, it is less complicated for the blood to enter and escape. But when the muscles contract, the blood vessels and veins squeeze, making it harder for the blood to go away the muscle.

In easy terms, during intense muscular contractions, the veins taking blood out of working muscles are compressed, whereas arteries proceed to deliver blood into the working muscles, thereby creating an increased concentration of intramuscular blood.

The net effect is that the blood gets pooled within the muscle, thus leading to the famed ‘pump’, which stays for a while post workout, before the blood eventually leaves the muscles, thus diminishing the pump.

That’s why, if you finish the workout, and are proudly carrying the pump, it slowly goes off, making numerous novices doubt their training, and their genetics.

Also, greater the intensity of the workout, greater might be the quantity of waste products accumulation, and greater could be the pump.

The pump may last app. 2-3hrs post a workout. This may vary depending in your genetics, nutrition, and naturally your genetics. Higher the intensity of the workout, greater the pump. Similarly, certain supplements like NO boosters, for e.g. arginine & citrulline, assist in increasing the pump duration, as their primary role is to extend the blood flow within the muscles.

But we want to know that a pump is temporary cellular swelling, which lasts for just a few hours. Long term hypertrophy is different.

However, an excellent pump simply means, that your workout intensity has been good, which is directly linked to increased strength & hypertrophy in the long term.

When the muscle is pumped up beyond its normal size, pumps also can enhance muscle growth by the use of fascial stretching. When the fascial tissue is stretched, room for more muscle growth is made available. Over time, the pump also can end in a greater variety of capillaries in muscle tissue, which implies they will provide the muscles with more nutrients and oxygen for even larger pumps and more growth long-term.

Also, latest studies have shown a positive link between muscle swelling (pump) and muscle hypertrophy. A 2022 studydetermined the connection between muscle swelling immediately after the primary session of resistance training and muscle hypertrophy after a 6-week resistance training (RT). For the study, 22 young men performed knee extension resistance exercise consisting of three sets with 8 repetitions at a load of 80% of 1 repetition maximum for six weeks (3 days/wk).

A big increase in muscle thickness was observed immediately after the primary session of RT. After the 6-week RT, muscle thickness increased significantly. A big positive correlation was found between muscle swelling and muscle hypertrophy. This study suggests that the greater the muscle swelling immediately after the primary session of RT, the greater the muscle hypertrophy after RT.

Studies have also shown that, cell swelling acts as a physiological regulator of cell function, stimulating protein accretion by each increasing protein synthesis and decreasing protein breakdown.

Though an excellent pump is at all times motivating, because it increases aesthetic looks, and supply a way of accomplishment & satisfaction. The feeling of tightness and fullness within the muscle is an indication of an excellent workout. It also helps in maintaining motivation for future sessions. This is true specially for the novices.

But, as you mature in lifting, your concentrate on pump will routinely diminish, and your aim must be to concentrate on progressive overload and constructing strength within the gym. Pump will routinely occur.

Focussing on moderate weight & higher rep training, with less rest between sets, or heavier weights and low to moderate reps, leads to a greater pump. Adding drops sets, super sets, eccentric training, rest-pause, BFR training etc. all assist in enhancing the pump.